Anyone Help With My Routine?

L

lambo69

0
Ive been lifting weights for a while now and have a good bit of bulk.
My rountine consisted of going to the gym 4 times a week.
Day One: Chest and Triceps
Day Two: Back and Biceps
Day Three: Shoulders and Legs
Day Four: A bit of evreything
I do four sets of 8 reps for each exercise.

Anyway now I have build enough muscle I am really looking to tone things up. I know I have to get my bf% down (Iam currentley 16.9 % bf). Ive added a bit of cardio to my routine and am doing a bit of leg and ab work. Ive also been recommended to do 2 sets of each exercise. 1st set to 12 and 2nd set to failure instead of my usual 4 sets of 8. Iam also trying to start a low calorie diet.

It would be helpful if you could comment on this. I dont want to lose my bulk, I just want to tone it right up. Turn those big muscles into some lean muscle.

Thanks in advance!
 
you would have to atleast post the exersices you use. I must say it looks weird, 4 day split + on day of everything? Why not do a fullbody routine 3 times a week or a push/pull split or an upper/lower split?
 
Karky said:
you would have to atleast post the exersices you use. I must say it looks weird, 4 day split + on day of everything? Why not do a fullbody routine 3 times a week or a push/pull split or an upper/lower split?
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I dont understand how you think it was weird?!
I did my chest and triceps on a Monday - Bench Press, Flys, Cable Cross Overs, Dips etc
I did my back and biceps on a Wednesday - Seated Row, Lat Pulldowns, Curls, Pull Ups etc
I did my shoulders on a Friday - Shoulder Press, Leg Press, Squats etc
Then on either Saturday or Sunday I had a full body work out - a bit of circuit training.
I had good results with that routine and have built a lot of muscle (went from 11 stone to 13 stone 5 in a year).

Now I am looking to tone up. I want to keep the bulk but just tone it.
 
its just not a "normal" way of setting up a training routine, and i dont think it would be as effective as a fullbody routine or another split that i mentioned before.
You are not doing deadlifts, you should do those. And maybe ditch the leg press.
How long have you been lifting? if you are relativly new, i would just do a fullbody. The way you are doing it now you only get each muscle worked 1-2 times a week, so i think a fullbody workout 3 times a week would be better.

Also, theres really no such thing as to tone. If you want to make your muscles more visible you need to cut down body fat, and thats all about diet.
 
Definately add dead lift to your friday workout routine if you are wanting to keep the same lift. If you are able to adapt, I too would recommend an upper and lower split, or else a push pull, both (atelast in my opinion) would create a more intense workout. You also might consider changing up your weekend routine so you actually have 48 hours off like recommended. Maybe just target abs and cardio on the weekend workout?
 
I think the original routine is odd too. its not much frequency, just twice a week, and the 'little bit of everything' sounds like an ineffective day at the gym...sounds too haphazzard.

if you want a 4 day split, do upper/lower with a rest day between, then 2 days rest, and repeat.

dont' eat a 'low calorie' diet, eat a 'lower than your maintenance calories' diet...like 10-20% fewer calories than your maintenance intake...mostly lowering carb intake.

and I personally would lift heavy, for lower reps...4-6 per set, maybe 6-8 some days/weeks, to hold on to the muscle you have while you're in a caloric deficit.

toning is all about diet, to shed body fat. the muscle is already toned...you simply need a lower body fat to show it off.
 
bartx said:
Sorry to ask, why does everyone recommend Deadlifting?
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Because of the amount of muscles it effectively works. Deadlifts, squats, chest press, and rowing should be somewhere in a routine (if they can be safely done and your training level is sufficient).
 
malkore said:
I think the original routine is odd too. its not much frequency, just twice a week, and the 'little bit of everything' sounds like an ineffective day at the gym...sounds too haphazzard.

if you want a 4 day split, do upper/lower with a rest day between, then 2 days rest, and repeat.

dont' eat a 'low calorie' diet, eat a 'lower than your maintenance calories' diet...like 10-20% fewer calories than your maintenance intake...mostly lowering carb intake.

and I personally would lift heavy, for lower reps...4-6 per set, maybe 6-8 some days/weeks, to hold on to the muscle you have while you're in a caloric deficit.

toning is all about diet, to shed body fat. the muscle is already toned...you simply need a lower body fat to show it off.
Click to expand...

Thanks mate!

So do you think a total body work out every second day would be better for me?

Also while I am 'lower than your maintenance calories' diet how many sets do you suggest I do when I am lifting heavy. 5 sets of 6 reps?!

Do you also think I should add a lot more cardio to my routine?
 
A total body workout would be good three days a week, that leaves four days off. So if it's mwf, you still have tuesday, thursday, and the weekend off. There will always be two days off together somewhere during the week.

For the lower reps, I would aim for around 24 reps total. so either 6 sets of 4 reps, 4 sets of 6 reps, or 5 sets of 5 reps. Those come out to 24 reps, 24 reps, and 25 reps. It will be pretty tough, see how it goes and keep that as your goal, and adjust the weight accordingly.
 
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