Advice On Improving My Current Workout

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andrew300591

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Hi everyone,

I've just joined bodybuilding.com. I'm a 21 YO male, 6 feet (183 cm) tall and 82 kg (180 lb). Since I was about 16/17 I have been attending a gym and running fairly regularly and I have achieved OK results. I'd like to change from looking reasonably in shape:
Front () Back () Side ()

to being noticeably muscular and toned:
e.g. , and with good leg & backs too

I know that this is what many, many people are also looking for, but I was hoping to get advice on a training programme to follow to help me meet this goal. For context, I have tried fairly standard workout routines & supplements thus far:

Nutrition - e.g. protein after every weights session (PhD Recovery 2:1)
- sensible diet (balanced meals with sufficient meat, vegetables + carbs)
- vitamins (vitamin C, omega 3 fish oil, iron + multivitamins) for general wellbeing
I'm not saying I'm anything of an expert, but I know some of the basics e.g. not over-training muscle groups, importance of sleep/recovery and importance of good form over heavy weights etc. Although not to say that I'm not open to criticism, that's exactly what I'm looking for.

Workout - I would normally focus on 2 muscle groups per session and for each muscle group 3/4 exercises consisting of 3/4 sets of 6-10, with running on non-weights days for cardio. I'd try to do 3 sessions (each of 2 muscle groups) a week. An example week is:
Monday: Back - pullups, bent over rows, deadlifts, lateral pulldowns
Shoulders - Arnold presses, lateral raises, bent over lateral raises, shoulder press

Wednesday: Chest - flat bench press, dumbbell flys, decline bench press, pressups
Biceps - 21's (), alternate grip (palms facing inwards) bicep curls, cable hold until failure

Friday: Legs - squats, lunges, quadricep extension, calf dips
(sometimes) Triceps - tricep cable pushdown, overhead tricep extension, bent over tricep extension

With every workout I would usually finish with ab exercises e.g. leg raises, bicycle exercises, crunches, sideward bends etc. I would do 3-5 different exercises until failiure.

I would also try to fit in 2/3 30 minute bike/run session in between weights session.

Equipment - I have access to a good bench + squat rack, a cables machine with pullup handles, but no Smith machine.

One problem that I am worried about is stagnating i.e. settling into the same workout over many months and it becoming ineffective - should I just completely change workout every 6/8 weeks to combat this?

I would be grateful of any advice. I know that I am asking a lot but don't worry, I'm not expecting any miracle "here you go!" solutions.

Thanks,
Andrew
 
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Where do I start? Without knowing the intensity of your exercises its difficult to judge the program, having said that it looks like you have put some time and effort into your program. I don't feel that everything you are doing is designed to allow max benefit. What do you consider to be a sensible diet. I need to know what you eat.
 
I was sure I had already commented on this. Senility hits us all I guess.
Your session is non-complimentary, which is good for avoiding overtraining.
You do a lot more on minor muscle groups than I would, but I am functional trainer so rely on my deadlift /back workout to work my biceps, bench press workout for triceps etc. It is easy to over train arms and is a common cause for them not growing. Your session doesn't look in danger of that but if they ache when you are doing something else with them, you are over-training.
Exercise order. I always go most intense compound to as close to isolation as I get. This means I have masses of energy to use on the really draining activities and haven't tired out one area in advance. This is personal choice, there is such a thing as pre-fatiguing that works just as well but comes with risk if not very careful about form. It's easy to have tired your upper back then harm your lower back on deadlifts because it's having to work harder than normal if not keeping close watch on technique. As long as you are sensible, it's safe.

Session changing. Most people find the best time to keep to a session is 6-8 weeks. Depending on what you want form your training you may even find benefit you may have more success taking a week break between too. I find 8 weeks is best for me and a week break works best if building but leaving it is better for functional. This is totally individual.
Shocking your body like this is good for your continued improvement. When you feel yourself levelling out, it's time to change, for some gifted individuals this can be 6 weeks, for the rest of us mere mortals its longer. Don't overestimate yourself, it will mean gaining less than you could.
Change can be rep ranges, exercises or a combination of both. My changes are often drastic, because I am mental and want to be good at everything, and of course I am not. If you have set goals in mind, change from one program that works that way to another. Example building mass and have sets 10, 8, 6 at changeover time, switch to 3 x 8 or 10 and change a few exercises, next drop sets with only a few movements, then maybe back to 10, 8, 6. Just enough to keep your body guessing.

I haven't given precise workouts, and generally don't, except for beginners who won't know many. There are some great workouts on here and you have to find one to match you and start looking for the next one about halfway through your cycle, just as you are getting fully settled into the new one.

Nutrition, never found a better and simpler guide than the food pyramid. If your diet fits that you will generally do well. If you want more weight eat more in balance, less weight eat less but keep the balance.
 
Thanks for the replies guys. And sorry for posting so many links, it's my first day!

jpcollins 53, I'm not 100% sure how to quantify my exercise intensity, but I'd guess that the weights that I'm lifting are around 70-80% of my 1 rep max for each exercise. I normally try to choose a weight that leaves me just unable to complete a full series of sets e.g. I would complete the first 2 sets of bench press (8 reps) but only manage 6 reps on my 3rd set. I'm normally really struggling/red in the face to get that last rep out.

As for diet, sorry for being vague. An example day:
Vitamin C, omega 3 fish oil, multivitamins + iron in the morning
Breakfast - bowl of muesli with strawberry yoghurt & mandarins. Glass of milk.

Lunch - 80g of white pasta with a tine of tuna in sunflower oil (drained) + chopped cucumber, tomato & lettuce.

Dinner - spaghetti bolognaise with as little pasta as I can manage (I live at home/catered university accommodation and so have limited choice sometimes)

Workout - protein shake immediately after, sometimes a banana/yoghurt if I have one handy

Apologies for lack of accurate measurements for my meals, I don't know the exact quantities that I eat.

CrazyOldMan, I've started using more deadlifts and use most of my bench press routibne as a triceps workout now. Also, good tip on working from 'most' compound exercise to the most isolated in order, thanks.

As for session changing, I'll be sure to change the above workout majorly after week 8. I think I would prefer drastic changes, for this should I replace most of my above individual exercises with a new one (e.g. bench press replaced with decline dumbbell bench press)? and also replacing e.g. 3 sets of 8 with 5 sets of 5?

Also, I'll look up the food pyramid, thanks!
 
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