Critique Please

B

Batigol

0
250lbs, 6feet tall....not really wanting to loose weight, just wana burn the fat I have now and build more muscle. Open for any opinions. I do 20mins of cardio after lifting and a HIIT session on Saturday, I work my abs on Thursday & Saturday.

(If you wana know which exercises I do each day I can list them, just alot to type)

Split:
Monday:
Chest
Tuesday:
Legs
Wednesday
Shoulders
Thursday:
Back
Friday:
Arms

Meal Plan:
Breakfest- Eggs + Cheese, Apple, Vitamin
Snack- 4HB Egg whites, Almonds, 1 Scoop Whey
Lunch- Turkey sandwich, veggies
Snack- Tuna, veggies
Preworkout- 1/2 Scoop Whey, 1/2 Scoop Accelerade
Weights
Postworkout- 1 Scoop Whey, 1 Scoop Accelerade
Dinner- Chicken breast, veggies
Snack- 1HB Egg, 1HB Egg white, 2tbsp Natural PB

Thanks,
Bati
 
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20 min cardio after lifting...seems to me you aren't putting enough effort in your weight training to be making too much progress. Everything else is in tip-top shape...try moving your cardio to 12 hours after your weight training and put 100% effort into hitting the biggest weights you can
 
"That workout you posted is in NO way prime for muscle mass building. You are lacking a very important factor in the workout you posted...FREQUENCY. Without frequently working the muscle you will not be growing to your potential. These once per week targets are old news, and for good reason. Many new lifters like to claim that they made good gains from the use of a once per week target. However, they would have made gains off of just about any routine. They saw gains because they were lifting in general. However, what they do not know is that they could have been growing a great deal more by hitting each group at least twice weekly. In addition, a new lifter will be able to workout a little more frequently than an aged lifter.

I suggest a fullbody routine compose of entirely compound movements.

Monday/Wednesday/Friday
Bench press 3x10
Pullups 4xBodyweight (alternate with deadlifts every other w/o)
Squats 4x10
SLDL 1-2x10
Dips 2x10"
 
You may be eating too many eggs, they're high in cholesterol. Curb your egg intake, especially if you have a family history of high cholesterol and/or heart disease.
 
I don't agree with you genius...in fact, when I was a beginner, I would work every muscle 3 times a week and found that I hit a plateau very fast and didn't see gains. Now that I'm working 5 days a week, a body part per week, I have seen explosive gains on every facet. Since starting my routine in august, about 4 weeks ago, I have gained 6 pounds of LBM, lost 9 pounds of weight, I'm at 12% bf now which is about 6% lower than before. I am currently on the Max-OT program,
for more info.
 
genius said:
"That workout you posted is in NO way prime for muscle mass building. You are lacking a very important factor in the workout you posted...FREQUENCY. Without frequently working the muscle you will not be growing to your potential. These once per week targets are old news, and for good reason. Many new lifters like to claim that they made good gains from the use of a once per week target. However, they would have made gains off of just about any routine. They saw gains because they were lifting in general. However, what they do not know is that they could have been growing a great deal more by hitting each group at least twice weekly. In addition, a new lifter will be able to workout a little more frequently than an aged lifter.

I suggest a fullbody routine compose of entirely compound movements.

Monday/Wednesday/Friday
Bench press 3x10
Pullups 4xBodyweight (alternate with deadlifts every other w/o)
Squats 4x10
SLDL 1-2x10
Dips 2x10"
Click to expand...

You grow out of the gym not in it...a 5 week split is ACTUALLY GREAT for building muscle mass and if you want evidence id be happy to supply you with some...Your muscles need rest to grow...working the same muscles over and over again during a week perioud continues to break them down...how can u gain like that? Maybe I shouldnt have even posted my split
 
Batigol:

Genius and I have debated this in the past, actually the recent past. What it really comes down to is your ultimate goals. There is research to support the 1day/muscle group split, there is research to support the 3 a week total body.

If you are in fact working towards overall mass, then in my opinion the 1day/group is ideal. I've been a big fan of throwing in pushups with my back day, and pullups with my chest day. Just so i can hit those groups (shoulders get touched a bit with pushups) very lightly again.

Genius has good points about frequency. There will always be research to support each side of the debate. What it really comes down is yourself. You need to play with your workout and find out what works best for you, what gives you the best pump. I find that I make the most gains doing between 8 and 10 reps, rather than 4 - 6. I've even talked to guys that are much bigger than I, never juiced, and do 2 sets of 15 - 20 reps, well actually only one guy.

Play with it, you'll fall into a great routine that will work out so well for you. But until then, try everything.
 
Ethan01 said:
I don't agree with you genius...in fact, when I was a beginner, I would work every muscle 3 times a week and found that I hit a plateau very fast and didn't see gains. Now that I'm working 5 days a week, a body part per week, I have seen explosive gains on every facet. Since starting my routine in august, about 4 weeks ago, I have gained 6 pounds of LBM, lost 9 pounds of weight, I'm at 12% bf now which is about 6% lower than before. I am currently on the Max-OT program,
for more info.
Click to expand...

If you hit a plateau so quickly then it was the fault of your workout, not the fact that you were working each group 3 times weekly. Finding the right amount of volume to where you can hit each group 2-3 times a week is much better than hitting each group only once per week. Back your once per week with scientific evidence and studies. Find the studies and post them, I will pick them to pieces. It is not practical. Frequency is a part of bodybuilding, and your routine lacks it.
 
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