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10:12 pm
June 13, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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I am 21 years old, not entirely new to working out but I guess a bit of a rookie in the sense of weight training. But with that info, do not sell me short. I have done tons of research over the years with nutrition and training and gained my own experience with sport training over the years.
I just created a 6 week weight training program, and I am currently on the 3rd week. So here it is…
6 major muscle groups (Back, Shoulders, Arms, Chest, Legs, Abs) and I split it into 2 muscle groups. Group I is Legs, Chest, Shoulders. Group II is Abs, Arms, Back.
I hit each muscle group 3x a week. And to change things up I change up the tempo on each day.
Long story Short… My tempos are obviously then 3 different types.
WARM- I start my week with this. Its to maintain my standard weight, its the average workload. Challenging weights but nothing overload i guess is the best way to explain.
COLD- This is high reps, low weight, low rest time. Its to increase muscle fatigue of course
HOT- I finish off the week with this so I can have a 3 day rest rather than 2 day rest. Its low reps, high intensity, really challenging needing lots of rest time. This is to set a standard, to break my barriers.
So heres my schedule for you to view…
MON- GROUP I, WARM TEMPO
TUE- GROUP II, WARM TEMPO
WED- GROUP I, COLD TEMPO
THUR- GROUP II, COLD TEMPO
FRI- GROUP I, HOT TEMPO
SAT- GROUP II, HOT TEMPO
SUNDAY_ Weight training day off
QUESTIONS I ASK YOU…
1) Is this too much in one week? Will it limit my progress
2) Are the tempos to much for muscle confusion? Does changing muscle tempos that much in a week limit my performance?
3) Or should I place the tempos in differ order… like make cold first or whatever…?
** BEFORE YOU ANSWER NOTE THIS.
- I eat properly on a daily basis. I eat a lot, but of course I eat healthy.
- I drink plenty of water on a daily basis
- I get enough sleep on a daily basis, the time I go to bed is usually midnight ( I know it should be earlier for better results and I do try but this is my average I would assume)
- The weight training is NOT my only work out. On a weekly basis I am pretty active with swimming occasionally, I play Open hockey (which is pretty dam good work out and I play soccer with my friends.
- I warm up and stretch before work outs, and cool down and stretch properly after a work out.
-***** I listen to my body, so if my back hurts like today i might have to take it easy tomorow on my back.
***** I do change up my work out routines with differ inclines, differ grips, differ work outs and I work out at differ times during the day.
So with everything I told you, what are your answers. What are your thoughts…
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10:18 pm
June 13, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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Oh yeah one more thing…
I have done this for 2 weeks already, 4 more to go. I have currently seen awesome results. I have been properly taking care in every way I can think. I do have to sleep earlier, I do have to drink more water I personally feel but what else you have to say?
O yeah, and the reason I am done in 4 weeks is because I am off to Europe And in Europe I will change my training into basic work outs. Plyometrics and lots of natural work outs like swimming daily, running more (sprints and long distance), Hikes, playing more sports. I will also be eating healthier with Mediterannean food every day (voted #1 healthiest foods). That will go on for about 5 weeks, I KNOW SICK! haha. Relaxation
After that I am not sure what I will do upon return, since this is all mostly for Hockey training… I go back to the gym but change up my routine and play more hockey.
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6:35 am
June 14, 2011
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Darrin
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Post edited 3:23 pm – June 18, 2011 by Darrin
Great work! It's good to see someone spend some time thinking about their training.
Sometimes people can overthink though and make things more complicated than they need to be.
As a beginner (say, lifting regularly for less than a year), honestly almost any routine would start to get amazing results. The hard part is designing routines that add value after that first year.
What you are calling "tempo" really isn't tempo – it's periodicity. Yours is a form of undulating periodicity (read these for more info http://worldfitnessnetwork.com…..undulating ).
Also, for beginners, you can "hit each muscle group" 3x per week but the most advanced lifters (unless on steroids) usually only hit each muscle group 1x/wk or maybe 3 to 5 times per month. This has to do with a number of factors, but since you aren't advanced, we don't need to go into that here. Even I'm not that advanced yet.
I'm not sure what actual exercises you are doing. When I see "arms" I worry that you are going to be doing many isolation movements. That would be bad for 99% of people. Isolation movements are really only good for two things: a) correcting a true imbalance or injury or b) pro-level bodybuilders. My advice: stick to the big 7 (http://worldfitnessnetwork.com…..exercises/ ) and if you feel compelled to add in other exercises only do so at the end of a workout.
Switching grips, etc. is also unimportant for beginners, except that it helps relieve boredom. So if it gets you motivated to switch grips, I won't object but I usually don't push on that idea until someone has been lifting regularly for at least a year.
So bottom line is that there isn't really enough info here for me to know if this is a "good" workout but I suspect that it is far more complicated than it needs to be for a beginner.
Happy to answer other more specific questions.
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11:56 am
June 14, 2011
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Cameron
| | Greensboro, NC | |
| Member | posts 250 | 
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Darrin beat me to it again.., :(
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1:13 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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Great reply
My cousin is an experienced fitness guy, and I asked him to send me a summary of his average work out week. Its long haha, but here…
Monday
10min warmup jog
stretches-basic series of leg and arm stretch
Squats
4 sets of 25 standing squats
Mixed with quick stretches
12 warm up reps with just the bar
12 reps with 135
12 reps of 225
12 reps of 225
12 reps of 255
12 reps of 275plus
*10-20 standing squats between each set
Lunges
10 with each leg no weights
10 with each leg no weights
10 with each leg no weights
Walking lunge with no weights 20 yards back and forth 3 times
Lunges with weights
3 sets of 10-12 reps with 25 to 50 lbs in each hand
Walking lunges with weights 25 to 50 lbs
3 times
3-5 minutes of High knees and buttkick jogs while running in place
Leg stretches as needed, either quick or longer if necessary
Light leg curls and leg extensions, higher weights if desired.
Quick Stretch
*Bonus: 3 sets of Pull ups till failure, I throw random pull ups throughout workout.
Chest
25 pushups
Bench Press
12 reps of just bar
12 reps of 135
12 reps of 185
12 reps of 225
12 reps of 225plus
5 reps of higher weight
12 reps of 135
10-25 pushups
chest flys
12 reps with 15 lbs
20 reps 25 lbs
20 reps 25 lbs
20 reps 25 lbs
10 reps 35 lbs or higher weight
Inclined flys same weights
Declined flys same weights
Dumbbell presses
10-12 reps 25 lbs each hand
12 reps 50 lbs
12 reps 75 lbs
12 reps 85 lbs
12 reps 95 lbs
5-12 reps higher weights
12 reps 35 lbs slow and controlled
Light weight dynamic butterfly movements.
– basically take light weighs, like 5 pounds, lay on the bench and do deep breathing circular butterfly's that is kind of like a stretch, but also working, helps with mobility movement. -Can be done on either flat or inclined
20-30 minutes of hitting the punching bag
10-30 min abs
3-5 mile run
1-2 hours of Sprints
-Do warm up jog
Series of half sprints
High knees, butt kicks, slides, cross stepping, bounding
10 reps of 40-50 yard sprints
Jog back each time
10 reps of back and forth 40 -50 yard sprints
-depending on how I feel I either go back to the single sprints or I do there back there back, and those really make your legs burn..
-cool down and stretch
*Note- throughout the workout I might breakdown and do pushups or some jumps or arm circles..etc… or if I'm feeling it, I'll stick with something a bit longer, max out the weight or throw a workout in that my body is really calling for..whatever it may be..
-Broken up throughout the day.
Depending on your schedule,
Mine is weights in morning
Run middle of the day if possible or at night.
Sprints at night.
Tuesday
10 min warm up jog
Dead Lift (Either straightbar or trap bar)
5 reps 135
5 reps of 225
5 reps of 275
5 reps of 315
5 reps of 375 plus
stretch
Clean and overhead press (straight bar)
5 reps of 95
5 reps of 135
5 reps of 155
5 reps of 185 plus
5 reps of 135
3 sets of pull ups to failure
Machine lat Pull downs
20 reps of 90lbs
12 reps of 135
12 reps of 155
12 reps of 170
12 reps of 180 plus
12 reps of 135
20 reps of 90
Machine Cable rows
12 reps of 135
12 of 180
12 of 180
12 of 180 plus
12 of 135
Single handed cable rows
(one knee and one hand on bench, make sure back stays flat)
12 reps of 55lbs
12 reps of 75
12 reps of 85
12 reps of 90 plus
12 reps of 55
Reverse butterfly's
12-20 reps of 15lbs
12-20 reps of 20 lbs
12-20 reps of 20 lbs
12-20 reps of 10-15lbs
Shoulders
Over head military press
12 reps of 115
12 reps of 135
12 reps of 155
12 reps of 155 plus
5 plus reps of 185
Dumbbell over head press
12 reps 35 lbs
12 reps 55
12 reps 65
12 reps 75
12 reps of 35
Single hand Side raises
12 reps of 20
12 reps of 25
12 reps of 25
12 reps of 25 plus
Single hand forward raises
12 reps of 20
12 reps of 25
12 reps of 25
12 reps of 25 plus
Double hand dumbbell pull weight up to chin
12 of 25
12 of 35
12 of 45
12 of 45 plus
Biceps
Curved bar curls
12 of 65
12 of 95
12 of 105 plus
12 of 55
Dumbbell curls
12 of 25
12 of 35
12 of 35
12 of 25
-can do more if desired
20-30 min punching the bag
10-30 minutes of abs
3-5 mile run
Sprints same as prior day
Wednesday
Same as Monday
But switch from laying on flat bench to inclined bench
adjusted reps and weights, example- 5 reps of higher weights, but generally stick to what I have on there for reps and weights.
Thursday
Same as Tuesday adjust grips on pull machines, wider or closer
Adjusted reps and weights
Friday
Fun lifting day, do anything you feel you want to do or need to work on, machines you don't normally use, new workouts you wanna try.
Saturday
If u feel the itch do a Friday workout again
Sunday rest
So I took his work out, and I tweaked it. I added different tempos… well I guess undulating. So i can work on not only getting bigger but also increase my muscle stamina. I figured Id try this out for a month, see how it goes. Am i healing properly, am i seeing great results (not just good ones). So far, so good.
Just wanted to see what you thought, def will look into undulating just this site is limiting me from researching it due to $$$$. But I will def do my own research and see whats up. My cousin says, listen to your body. Dont over do it but always challenge ur self. That is what I am doing.
p90x is based off muscle confusion everyday, so i figure why not if I put the time and dedication into it and properly treat myself.
Arnold Swarchenagger use to go to the gym 5 hours a day at least, he sometimes hit the gym twice a day.
So I figure why not. Just listen to my body and give it what it needs.
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1:20 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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WAIT!
My cousin is also much older than I am, he is 27. He is a far more experienced in fitness and nutrition.He is 190lbs, 5'10.
I am 21, 185lbs, 6'2. I am pretty much a rookie in this matter. The routine is similar in some ways but I obviously dont do the weight he does andlike I said, i added more days to my work out and tried to stick to what i read about as a HYBRID WORK OUT. I tried to mix up the work out in a weeks time, go heavy and at times go long. Add in cardio and add in sports. Like I said, I am just trying to be a better athlete, not trying to just get bigger.
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1:25 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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http://www.ironmanmag.com.au/f…..rate-gains
this is what I found. Pretty interesting on undulating.
Thanks guys, I think ill just stick to my work out for the most part. 6x a week, changing up the work out, listening to my body and giving it what it needs.
Its only a month, 4 weeks more. Then ill change it up to explosive basics on my month long vacation.
When I come back, ill do something new
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1:26 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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I also incorprated the Vacuum into my work out ;) great training
let me know if u have any other thoughts
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2:38 pm
June 14, 2011
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Cameron
| | Greensboro, NC | |
| Member | posts 250 |
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WOW…. got a lot to cover here… let's break this down part by part…
Your cousin's workout:
Day 1:
-I feel he could be a bit more efficient with warm-ups… the second set of 225 is just a waste of energy, esp. if he's just going to jump 30 lbs. afterwards, 30 lb.s for legs really isn't that bit of a deal when you aren't close to a max. He should just forget that second set of 225 squats and bump the other ones ups a bit.
-Kinda the same thing with lunges. All the excess energy is wasted in warm-ups. Don't get me wrong, I warm-up more than most people too, but at a certain point it becomes counter productive.
-Obviously, Monday is all about chest. I would skip the reverse flies and do a military press and push-ups to help those anterior and medial deltoids. Throwing in a random reverse fly after all that chest won't do much good.
-If he is sprinting for 1-2 hours he really isn't sprinting… that's called half-assing it. After about 15 minutes max (if he's truly recovering and sprinting like he should) he should be so wiped it hurts to breathe. Also, the way it's written this is after a 3-5 mile run after some squats? That's definitely hurting more than helping, not to mention at this point will be sub-par.
Tuesday:
-I'll leave the technical stuff for Darrin on this one… I tend to be overly critical when it comes to back, shoulders, and cleans…besides, I want to see what he says about everything here…now onto my main comment about the day
-The load here is ridiculous. You should either raise the weight or cut down the sets. If he truly has this much endurance (aside from the cleans, but i'll touch on that in a minute) he needs to be doing heavier weight, maybe keep the same amount of sets, but lower the amount of exercises. He really isn't stressing his muscles during each set like he should.
-Cleans are a bit low. Indeed, they should be less reps than everything else, and recovery should be higher. But in relation to the rest of the weight it's low. I'd recommend working on a lot more technique. It's also VERY rare for someone to press their clean weight without doing somewhat of a push jerk (press with momentum from hips and legs). I'd say he's either going sub-par on the clean or cheating on the presses.
-On the positive side, I do like how he made deads and cleans be on the same day.
-Cardio is ridiculous again, unless he is a marathon runner (which I seriously doubt with the amount of weight he lifts) that he is properly resting between rounds. not to mention again, it's going to be sub-par.
Wednesday-Friday:
The load is insane. He really needs more recovery time. I know it seems hard to do sometimes, but you'll get more out of 3 HARD sessions with proper rest than 1 good session (maybe 2) followed by 4 or 5 sub-par workouts without the rest. not to mention he's doing cardio to the point where he's probably trashing any muscle mass he may be getting.
Every time i hear a vaccum cleaner it ruins my next 3 days. Vaccums and blenders make me grumpy, don't know why.
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2:51 pm
June 14, 2011
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Darrin
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I'm heading out the door but my rough calculation says that each of these days will be about 4 hours total fitness-centered activity. No way does a normal person do this with any intensity. Even if they didn't have a job and had that much time available, the overall volume of lifting, cardio, abs, bag-punching, etc. is just ridiculous.
So let's start with this: what is your most important objective in the next month?
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6:24 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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What do you mean? Arnold Swarcheneger and basically every body builder works out for 5 hours a day at least, Arnold has stated sometimes he even goes twice on one day. Ray Lewis, NFL LB, is known to wake up at really early to work out for 2 hours before he goes to Camp. Have you ever seen the training that MMA fighters and football players go through on a daily and weekly basis. Isnt p90x based off working an extreme workout everyday for 90 full on days.
My cousin has never been one to cheat on a work out. Hes known by friends and teammates to improve a work out. To make it more challenging. He doesnt run a full sprint for an hour, he uses 1-2 hours of his time doing sprints. I am sure he takes a total of 20-30 minutes of rest in total between the sprints but I am sure its just like sets. And if marathon runners can run everyday for that long (longer) than I am sure hes capable of running whatever he said he runs. Its about pushing yourself to the limit. Hes a running back, you can imagine the type of body he needs. Not large necessarily, but quick fast and someone who can not only take a hit but knows how to take one and keep on moving.
Seems like your goals are to make yourself bigger, where as I am trying to get fit. Fit enough to stand in an MMA ring with the pros one day, fit enough to withstand a full 20 minutes of a real Pro Hockey game.That doesnt include just the cardio and muscle fatigue it takes to be part of such sports. I also want to be strong enough to keep my balance against a bigger guy or a bigger defender. And also strong enough and tough enough to throw a hit and keep moving.
Gotta look up Rocky man, lol. Look at those work outs. My cousin is like 28, he grew up with those movies, u can imagine where he gets his training ideas.
Pretty interesting too, the guy took Saturday off to run 8 miles… idk how long, knowing him I am sure he was not slacking. Then to in training to play a part in a film, he will go every Saturday to a Monk temple where they will teach him eveyrthing they know from martial arts to healing.
Idk about any specific athletes right now, but I have read several times on the type of work outs professional athletes and its pretty insane. All sports. So i am sure his is fine. As for me I am quiting mine, and going back to his cuz i dont like the 3x a day stuff.
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6:30 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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Whether you agree or disagree with the work outs, I always love the opinions of others. Some of you seem to like some ideas of mine and some of you have GREAT points to contradict my thoughts. But its all in what it takes to find the best research. I will stick with his training, I find it great but would love more opinions.
Also, as far as the thoughts on being able to run all day, every day… and not being that big or somewhere someone is slacking theory. Idk, cuz i look at Soccer players. The best ones, the fittest european footballers and I see their team and individual training. They run everyday of the year, including sprints and long distances. After they run by themselves, they have to run with the team 80% of the year. And that is for only the players who dont compete for their nation during their seasons breaks. That does not include their weight experience. Upperbody they arent the biggest guys at all, they are fit though. But to cut to the summary- Fotballers are found running, sprinting everyday of every year. And especialy for the past 20 years they are found in the weight room 4x a week lifting with their legs. I see no problem with no lack of muscle mass there.
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6:34 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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Sorry I missed the last question- Also sorry for the overweight novels haha.
Next month I want to stick with a lot of running, sprinting, swimming, basketball/soccer, plyometrics, yoga. Add that with meditations in a stress free month, a whole lot of eating one of the best type of foods and one of the healthiest type of foods (Mediterranean food). I plan on just being a better athlete and a healthier person. Going to be sick
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6:46 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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6:56 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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http://slumz.boxden.com/f171/r…..t-1292208/
sounds like a man who is slacking it
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7:28 pm
June 14, 2011
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Darrin
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Well, sounds like you've made up your mind that you can do this. I don't know anyone who works out 5 hrs a day several days a week. And the only people I've heard of are professionals or steroid users. But if you can do it, more power to you.
For anyone else reading this, I would not recommend this type of approach.
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7:51 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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No steroids for me, straight up steak or chicken is the only thing i intake for more muscle.
Professionals, how come we cant all train like or similar to professionals. Look at Ray Lewis work outs on google, several articles will show an indsight on his training from different years. Hes a work horse, the only thing different from me and him right now is his mindset.
* Ray Lewis during his offseason 3 years ago, would wake up at 830 5x a week. I forgot the order, but i think i sent u the link.
1) Sprints with a 60lb vest on for an hour
2) Plyometrics for an hour
3) Stretch for 45 min, does Yoga once a week
4) jogs on his beach
5) agility drills
6) takes a few hours break with fruit, rest and reading
7) does a prayer
8) Hits the gym for a few hours
5x a week, the guys not on steroids.
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7:59 pm
June 14, 2011
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Mlisica19
| | New York | |
| Member | posts 17 | |
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Herchell Walker at the age of 48
But he didn't get that way by following the usual rules about diet and fitness.
He wakes up at 5:30 a.m. and does 750 to 1,500 push-ups and about 2,000 sit-ups, according to CNN.
What does he eat? Not much. According to CNN, he has one meal late in the day. And you can forget about steak and potatoes. He's a vegetarian.
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9:11 pm
June 14, 2011
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Cameron
| | Greensboro, NC | |
| Member | posts 250 |
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We were just giving you our opinions. First, not everyone on here is looking to be large. Me for example, I train to be athletic, not muscular.. sure I'll get some muscle from time to time, but it's not my no. 1 goal. One the rare occasion Darrin and myself disagree, it's usually because of that.
With that out of the way, I'm glad you are committed to doing this and sticking with it. I was just trying to warn you that the load was probably too high. Rocky is a movie, not reality, and the science if far more superior now than it was then anyways. Arnold's job was to lift. I personally don't agree with many of Arnold's ideas, but as a whole I feel he knows what he is doing. But, ask him how long he was in the gym for the first several years of his training career. Hershel Walker is a genetic freak… (in a good way) Ray Lewis also has quite the impressive genetics. I'm not saying you or your cousin don't. He might be able to do his workout, but chances are you can't do it all to his intensity. You are new to weightlifting (you said it yourself earlier) and so not as advanced as all the people you are mentioning. You asked "Why not lift like professionals?". It's because you aren't as advanced as they are. If someone who does''t have much experience running wants to run a marathon they don't go out and run 18 miles their first day of training (or even try for that matter). Then start with training for a 5k, then 10k, then 1/2 marathon, etc. until they get to where they need to be. We aren't telling you "Don't do this workout" (at least entirely). We are telling you to "take that workout and change it to fit your level and needs." My earlier comments were to help you better the workout, not tear it apart. The workout could be more efficient (especially from a time perspective), so I put in my input that you asked for.
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8:27 am
June 18, 2011
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gregsfc
| | Rickman, Tennessee | |
| Member | posts 145 | |
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The amount of volume each day listed in either of your routines is more than I could ever do in five days–I mean–I can do it, but it would be counter productive for me. It would help me train for a marathon or an all-day hike, but that's about the only positive it would give me. I could drop from 148 lbs to 135 in just a matter of a few weeks on that routine, while eating all day long. Having said that, I am genetically-predisposed to be lean and to easily overtrain, so those routines are, what I regularly see in muscle magazines, but I have learned to steer well clear of those type routines.
Now, taking my own genetics out of my opinion, for what purpose is all those sets, reps, exercises and cardio for? I think you believe in the theory of "the more the better", but this is not how it works for most people. As Darrin says, you'll probably make gains at first no matter what you do. But very few people can continue to build muscle on a muscle-burning program like the ones you've listed.
You stated that you've done lots of research, but that research sounds like the sources were from muscle mags or Hollywood that teach you how professionals train. These mags. appeal to your emotion, not your intellect. Many of them give you routines used by steroid-using, genetic freaks; not regular people. You mention your cousin and elite athletes. I can''t speak for your cousin, but elite athletes are elite for a reason; they have genetics that can handle more load than 99.9% of all humans on this earth. When you see people in gyms doing insane amounts of every imaginable lift for each body part, and you see those same folks frustrated with the lack of progress, then this is the reason; they simply can't progress with all that volume, frequency and intensity plus cardio.
Body building is the best fitness program of all, but it's not all about lifting as much as you can, as many ways as you can, and as often as you can. Body building (not bodybuilding, which is professionals) is a triangle of lifting, nutrition, and rest and sleep. If you want unscientific advice built on hype and appealing to people's attitudes about fitness learned through Rocky movies, then turn to the muscle magazines or your cousin's routine. They'll endorse your routine, but you probably won't keep making progress as much as you would on one of Darrin's routines like 6X6X6. His routines focus on handling as much weight as possible and intensity; not on how long you can last in the gym. Darrin's routines allow for recovery. Yours doesn't. Darrin's routines are time manageable, but they are not for wimps, because they require all-out effort during sets.
Give your routine three months. Rest about ten days; come back here and give "Full Body Attack" or 6X6X6 a try. You'll feel better; make consistent gains; and not feel like a slave to the gym. The gyms are full of people trying routines like yours. Like you they are extremely motivated and are willing to do anything for progress, but more is definitively not better in the world of body building.
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