Big and lean

B

bcs42

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hello, i'm a 6'3" 200 lb 20 year old male and i've been lifting for about a year now. i usually work muscles 2x/week to build bulk...i'm not trying to get powerlifting huge! but i'd like to be big and ripped and get a mens health cover body...sounds corny haha... but i'm wondering if i should do heavy weights and low reps or mix it up to get that look...i'm also wondering how much i can run because i wanna be in shape also to play sports...and any tips on a schedule i should follow? thanks for the help!

ps - this post is also in weight training and i appologize if ur reading this again...i'm just hoping to get more and different answers!
 
It sounds like you're already on the right track. You should always mix it up a bit when lifting. A few weeks of higher reps (8-12) and a few weeks of lower reps (3-6) will add strength and mass and help with tendon strengthening and etc...

Cardio will help up your metabolism to burn fat and if you're interested in sports, then you might start with some HIIT type twice a week and one day of steady state since most sports are more high intensity than low intensity.

Are you doing an upperbody/lower body split twice a week?
 
Before, I wasn't doing lower body, but now I'm going to start this week...

M/Th - Tri, Shouldor, Chest
T/F-Bi, Back
W/sat-Legs
Sunday - OFF

I appreciate your reply...I'm going to read into HIIT and see what it's all about.

Should you do only 3-4 exercises per muscle group with 3 sets? BC I know you don't want to injure yourself...but you also want to see good results.
 
Noticing your exercises, make sure you do your LARGEST muscle groups before your smaller ones. For example:

Monday/Thursday - Chest, Shoulders and then Triceps
Tuesday/Friday - Back and then Biceps
Wednesday - Quads, Hamstrings then Calves

If you do them in any other order, you may tire your larger muscles out and may not be able to push/pull as much weight.

Oh, and you forgot to mention Abs. I'd recommend doing them on Monday, Wednesday and Friday, as even these muscles need rest.
 
Thanks for the reply. Is it best getting all chest done, then all shoulders...or for instance bench press and do my sets, then go on to do shoulder shruggs, etc.
 
meaning...is it best to do all my chest exercises, then all shoulders, then all tri's vs. 1 exercise for chest, 1 for shoulders, 1 for tri's...ha ha I wasn't too clear on the prev. post
 
Do you large muscle groups first-chest, then shoulders, then triceps

3 movements per muscle group at 3 sets is fine. You prob won't need much for your triceps since you'll hit the triceps with chest and shoulders.
 
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