Need to Shake Things Up

[Badgers81]

Hey All,

I'm new to this board and am almost overwhelmed by the amount of information haha...Anways, I would say I've been lifting consistently for about 6 months now. I try to lift 3 times a week and do cardio (HIIT as I am trying to lean out) 2-3 times aweek. I recently have made a big effort to eat right as well. Anyways, I am about 6'0, 170 pounds and currently do flat DB Press at 60 lbs for 6 reps, curl 25 pounds ten times, can do 20 pound lateral raises 10 times, can do 6 chin ups until failure, 12 dips until failure etc...

What I am trying to accomplish is gaining a little more size (I definitely want to be lean moreso then "big", I have a naturally lanky body). Therefore, my main goals are more on the side of cutting, with about 25% more size (espeecially in my arms...hopefully this makes sense)...Does anyone have any ideas about a 3 day a week plan that can help me accomplish by goals of leaning out with some size increase??

Thanks very much in advance

 

[Gazhole]

Firstly, it's impossible to gain size and lean out at the same time. Maybe you could do it for a little while since you haven't been lifting for long, but once the newbie gains stop its really not possible.

Since you need extra calories to put on mass, and fewer calories to lean out - you cant do both! My advice would be to focus on one goal for now.

What is your bodyfat % right now? Were you overweight or skinny before you started training?

If you were on the fat side, its probably a good idea to shed most of your fat before going on a bulk, whereas if you were skinny you can probably go on a bulk straight away.

What is your current exercise program, in detail?

Set it out like:


MONDAY
Exercise 1 - Sets x Reps
Exercise 2....

TUESDAY
Exercise 1....


And so on and so forth. Just to get an idea of what you've been doing so far in your training. With a lot of new lifters, a large problem is sub-par training methods.

 

[Badgers81]

I am not sure of my body fat%...To describe my body I guess I would say I have extra belly fat but not a "beer belly", a little fat under my arm pits, but otherwise, I definitely don't have a "fatty" (relatively defined chest). I am not overweight or overly skinny, but my goal would be from getting my body over this "decent" plateau to having a "good" body. I would say my first priority is not to bulk up as it is to first get myself more cut, then I feel like bulking moving on to a more bulking routine..What I am currently doing, which has gotten stale is something like this (I mix it up)

Monday:
Superset: DB Bench Press, 2 sets of 6 reps 60 pounds, Seated Row, 2 sets of 8 reps at 80

Superset: Chin Up, 3 sets of max, Dips 3 sets of max

Circuit (3 times all 10 reps)
1. Chest flys
2. Standing Dumbell Curl
3. Lateral Raises
4. Bent over Dumbell Row
5. Triceps Cable Push down

Tuesday:
Cardio: HIIT on the stationary bike
Abs circuit

Wedneday:
Rest

Thursday:

2 Supersets: Include DB Press, 6 reps at 45...Lat Pulldown, 8 reps at 100

2 Supersets: Pushups (max), Inverted Row (max)

Circuit (3 time at 10 reps):

Incline Fly
Incline Curl
Crazy Eights
Cross Bench Pullover
One arm tricep pushdown

Friday:
Cardio: HIIT
Abs Circuit

I would be happy to lift 3 times a week and do cardio on the off days. Again, my immediate goal is to cut, and then work on size should I decide I want to be bigger after the results of the cutting routine. Hope this explains where I'm at...Thanks so much for your input