Need Str Training Advice

[Trifid]

I'm 28 5'11 and right now my weight fluctuates between 200 and 208lbs, im not fat, but def. not as toned as Id like. I have been lifting off and on for years now. In sept I started up again after shoulder surgery had me down for almost a year.
I have never had a trainer in the weight room and most of what I know I have learned either through trial and error or good advice from fellow lifters.

I have a few questions about routine and recovery if anyone has a few minutes to read all this mess.
Right now I work out 5 sometimes 6 days a week. 3 of those days are intense lifting, about 60 min sessions.

I am trying to build muscle mass and strength so I have been limiting cardio to 30min in the morning, and then lifting around 5pm. Is this good? Is it true cardio can steal energy from muscle recovery? Would I be better served to run/swim after lifting or just before rather than separating the two by several hours?

Right now I have, for the most part this routine. Each muscle group has 4 exercises (IE day 1 = 8 total exercises) with 3-4 sets of 15/12/10/8. My biggest question is are these the right pairings to get the most out of my weekly routine? Are there groups that I should pair together for certain reasons? Ive been using abs as kinda a rest period between weight days.. not sure if this is good either.
day 1 - Chest / Tricep
day 2 - abs
day 3 - Shoulders / Back
Day 4 - abs
Day 5 - Biceps / Triceps
Day 6 - Abs / Legs

And finally recovery... Post workout whey protein. My diet is good as long as I follow it. But some days my muscles feel tense even the next day or two. Others, like today.. my arms and chest feel weak and squishy for lack of a better term. Is there a difference in feeling? Should I be feeling 1 way and not the other, or is this just natural based on intensity/duration of the workout?

Any advice at all would be really appreciated. Thanks so much in advance to anyone who can help.

 

[djordje]

My opinion is that routine that you do not perfect. You can not train all muscle groups in the same way. If you want to know why and what is the best sets for your muscles can find on this site: nutrition-exercise.com

If you want to have a perfect body you must train as professionals have recommended.
On that site and I found many things that helped me. I guess you can help. Good luck

 

[grant92]

Hi you would be better off training 4 days a week for 1hour using pyramid training along with compound exercises if you need more info just pm me

Hope This Helped

Grant,

Your Personal Trainer

 

[bjonnyb]

Here are my immediate thoughts based on your case...

I am trying to build muscle mass and strength so I have been limiting cardio to 30min in the morning, and then lifting around 5pm. Is this good?

If your only goal is building muscle mass and strength there is no need for this much cardio. However, if you insist on continuing with cardio, train medium-light intensity after lifting or on off days only.

Each muscle group has 4 exercises (IE day 1 = 8 total exercises) with 3-4 sets of 15/12/10/8.

You will not gain much strength with this high-volume routine (too many sets/reps). Limit your reps to 4 or 5 (for strength gains) unless it's a warmup set.

day 1 - Chest / Tricep
day 2 - abs
day 3 - Shoulders / Back
Day 4 - abs
Day 5 - Biceps / Triceps
Day 6 - Abs / Legs

This type of training split with have little benefit for someone at your level. You would likely benefit more from working out 3 days a week with rest days in between (and do your cardio on the rest days). Maybe 4 days a week if you have a solid nutrition plan.

Based on the routine you wrote I'm guessing that you've adopted a bodybuilding style routine that does not involve the good compound lifts that are essential to build solid muscle mass along with functional strength (Squats, Deadlifts, Presses, Olympic lifts, etc.)

I would suggest getting a personal trainer... If you cannot afford one, search online for Mark Rippetoe's Starting Strength, Westside Barbell Training Principles, and/or Beginner Olympic Lifting Routines. Short of getting a personalized routine, those are the most proven methods of reaching strength goals.

And finally recovery... Post workout whey protein.

Supplements are exactly that... Things to "supplement" an already solid nutrition plan. Again, get a nutritionist to put you on a weight gain program. If you can't afford one, the stuff I already listed has great nutritional advice attached to them for building mass.

some days my muscles feel tense even the next day or two.

That is normal post-workout soreness (DOMS). Beyond that; based on what I read you aren't giving your body enough recovery time. It is also likely that you don't have diet hefty enough to maintain that kind of workload.

I hope that helps...
Jon