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posted by intensegravity

I have read a few training coments from several people in the forums. If anybody thinks I need to tweek a few of the following exercises below please lend me your comments. I am 26yoa 5'10" 221lbs and 18%bf. My Goal is to loose the bodyfat and increase in muscle size. I have been working out for the last 7weeks. Some of the following workouts are to failure on the last rep and some are not, and the workouts change from time to time to keep the muscles in a state of constant growth. I am also on a very strict diet as well. When I started I was 225lbs and 24.6%bf.
The following workouts are as follows:

Monday
Bench Press 8,8,6,6 Last Rep. to Failure
Inclind DB Press 8,8,6,6, Last to Failure
Seated BB Press 8,8,6,6 Last to Failure
Dumbell Side Raises 8,8,8
Close-grip Bench Presss 8,8,6,6 Last to Failure
Tricep Pushdowns 12,12,10
Abs side crunches 12,12,10,10,10 Last to Failure

Tuesday
30min HIIT cardio 1st thing in morning

Wednesday
Barbell Bentover Row 8,8,6,6 Last to Failure
Narrow-Grip Lat Pulldown 10,8,8,8 Last to Failure
Barbell Curl 8,8,6,6 Last to Failure
Incline Dumbell Curl 8,8,8
Lying ab Crunch 12,12,10,10,10 Last to Failure

Thursday
30min HIIT cardio 1st thing in morning

Friday
Barbell Squats 8,8,6,6,6,8 Last to Failure
Leg Extentions 10,8,8,8 Last to Failure
Leg Curls 8,8,6,6,6,
Calf Raises 8,8,6,6 Last to Failure
Abs Leg Raises 12,12,10,10,10 Last to Failure

Saturday
30min HIIT cardio 1st thing in morning

posted by gymphreak

looks good except heres what i'd reccommend changing around:
1)your back/bicep routine...
2) Drop the frequency of ab work
3) Also, the thing i would change around is that you do flip the scheduling around....heres what i'd do:

mon - legs
wed - chest/shoulders/tris
fri - back/bi's

As for back day, I would reccommend that you throw in Deadlifts, as they will give you great back growth and strength for your whole body.

Heres how i'd set up back/bicep day:
Deadlifts
Lat pulldowns
Barbell rows
bicep work

the reason being, is that your lower back is being stressed on leg day with squats, and with all the back work, thus you want to give your lower back the most rest between legs and back day

As for ab work, you have to realize that your abs are like any muscle group...they will overtrain if you do too much of it. Mind you, you will get a good core from the core training (squat, bench and deadlift) SO, i'd say do abs once, perhaps twice a week if you are really set on doing that much ab work. You need to realize that by doing ab work, it will not reduce the stomach fat, but cause the muscles to become more defined, and only diet/cardio will bring out the abs once you get to the lower bodyfat %.

One last note....If you are dieting down to lose bodyfat, be careful with how much you are eating, due to the fact that IF your diet has your caloric intake per day lower than what the maintenance requirements of your body is, you will not put on muscle mass. The calories must be there and above maintenance requirements in order to put on mass. SO, what i would suggest, is that you keep on training, but focus on the weight loss first, and get to the BF% that you desire, and then start building muscle from thereon with a clean bulking diet above maintenance reqirements. Lastly, since you are losing weight, you should try to keep your protein intake high, as it will help prevent muscle catabolism. 1gram of protein per lb of bodyweight is sufficient at this point.

posted by intensegravity

You made a few good points. My ab workouts are too frequent. Recently I have begun to notice that I am training them too often. I'm going to do them on Wednesdays alternating between floor crunches and leg raises every other week to hit the entire muscle area.

Another great point that I had failed to remember from the past was to do back workouts several days apart from leg workouts. This will enable me to get my squat weight back up where it should be. Thanks for the advise.

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