revise

A

acdc554

0
can you check this over for me..it's just a new routine for me. it's very basic.

sets and reps vary every 2 weeks or so...
Workout A
Upper body
1. Weighted Dips
2. Bend-over rows

Lower body
3. Squats
4. Good Mornings

Isolation
Bicep
lil ab work

Workout routine B
Upper Body
1. Incline Bench
2. Weighted Pull ups

Lower body
1. Sumo Squats(might change to bulgarian squats on a step-up thing..saw that on this site, might give it a world)
2. Dead lifts

Isolation
Back
Again, a lil bit of ab work.

yes, workout A and B are done on diferent days. as for cardio, i enjoy HIIT training only once a week before i want to strangle myself with bordem, so i think i might do some power movements with a medicine ball and possibly purchas a kettle bell cause those look fun to throw around. also, i dabble a bit in boxing, but i don't box for leagues or nothing. Diet, it's 6 meals a day, calorie consumption at about 2600 a day(sustaining) I've been lifting for 3 years or so..turning 17 this october, so if you think i should be working with something a little less basic please give me some more direction. i hear defranco has some cool stuff to give a world.
 
I'd change it to bulgarians as you suggested. Single leg stuff is cool.
Also, do the lower body lifts before the upper body lifts. The LB lifts need more energy and should be put first in the workout.

2600 cals sounds a bit low if you ask me..
 
really? i'm only 5 7 and 155 pounds. for a while, i was gaining mass fairly well just sustaining, but i'm sure it was because my program and diet got completly revamped. i'll play with my calorie consumption a bit..i need to bulk soon anyways because winter is coming. o yeah, and i normally do lower body first, i just wasen't really thinking of any particular order. thanks for the comments though, kark
 
At 5'7, 155 pounds you definetly should not be eating above 2600 calories, you need to be in a calorie surplus but your body can only build .5 pounds of muscle a week.

Sounds like with 2600 calories you'll be gaining quite a bit of amount of fat as well as muscle.
 
2600 doesn't seem high for a bulking diet even for someone his size to me... Besides he's 17 or so, he needs alot of calories.
 
i haven't gained an once of body fat though. i've been at 2600 calories for about 2 months now and have kept a 6 pac. i'm fairly active though. ah, and azn..i'm not bulking yet. i'm sustaining right now
 
and where did you find his BMR?

Basal Metabolic Rate is the calories he uses if he doesn't move at all... I'm sure he's up and about during the day, the actual calories he uses for activities is gonna be alot more than his BMR. I tihnk he should be fine.

(noted, you aren't bulking)
 
thankyou dave and phat. i don't think i want to do a seriouse bulk for the winter just because of the fear of gaining to much fat. besides...i would really hate not being able to see them ripples in my tum tum. I know there is such thing as clean bulking, so i might do a lot of reading before i just add a couple 100 to my calorie consumption. do yall have any ideas? i'm not really sure if i'm comfortable bulking seriously after reading Silents paper about the theory of fat cells. I think i can put on a considerable amount of muscle just by sustaining though, as i see kids in my school who don't partake in any of the dieting ideas i do and are fairly strong.
 
You can try zig-zag'ing your calorie intake to where the days you are doing FBW you are eating in a surplus, and on off days you are eating on a deficit. I'm not sure wether thats considered clean bulking but it seems to me to be the way to add muscle while minimizing fat gain.
 
Phate89 said:
You can try zig-zag'ing your calorie intake to where the days you are doing FBW you are eating in a surplus, and on off days you are eating on a deficit. I'm not sure wether thats considered clean bulking but it seems to me to be the way to add muscle while minimizing fat gain.
Click to expand...

hmmmmm... you seem to know a bit more than you had originally lead on.

Diet is amazing to me. But i have noticed that since I all but completly eliniminated refined sugar from my diet, my results have really improved.

just lokk at my eye! hahahahahaaaa

Looks like, from your eye, that you could improve your diet some!
hahaha
 
flyinfree said:
hmmmmm... you seem to know a bit more than you had originally lead on.

Diet is amazing to me. But i have noticed that since I all but completly eliniminated refined sugar from my diet, my results have really improved.

just lokk at my eye! hahahahahaaaa

Looks like, from your eye, that you could improve your diet some!
hahaha
Click to expand...

Does that mean before this you thought i was stupid :mad:
 
Phate you have learned alot..........you are giving very good advice, and I commend you for that........ROCK ON BROTHA!.........
 
phate..i've considered that and often wondered, but never considered posting that idea. it seems logical, but some things i thought were logical once turned out to be completly wrong....example: i was told slow concentrics...but in fact, faster concentrics build more muscle.
 
acdc554 said:
phate..i've considered that and often wondered, but never considered posting that idea. it seems logical, but some things i thought were logical once turned out to be completly wrong....example: i was told slow concentrics...but in fact, faster concentrics build more muscle.
Click to expand...

Doing weights faster is better than doing it slower? Really, i thought doing it slower was better because your stretching your muscle fibers and working them more, etc

guess your right about the logical ideas part.
 
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