Suggestions to improve my workout regimen

[cassnate6259]

Hi all,
This is my first post on the forum.. and there's a red smiley face chopping a yellow smiley face in the head with an axe on my screen... hmm...! moving on..

I was looking for some suggestions on how to improve my workout regimen.
Here's a little info about myself to get started:
I'm a pretty lean, 167 lbs, 6'0". I didn't eat the greatest or work out very regularly through college, (I'm now in Grad school) but I must have a high metabolism because I stayed relatively thin, but not really in the greatest shape.

I started working out routinely and watching my diet about a year ago and have been gradually improving both my routine and regimen. I have been going with an experienced friend who has been teaching me proper form, habits, etc.

I am really busy with school and work, but in between I usually manage 3-4 days a week, something like this:

Monday: Chest & Triceps, shoulders, abs (60-80 minutes)
Wednesday:Back & Biceps, abs (60-80 minutes)
Friday/Saturday: Cardio, interval training, more abs (usually 45-60 minutes, depending)

I also throw in some leg days, but usually focus more on cardio than heavy leg exercises. I've also been moving toward high reps and lower weight to try and lean out and start getting cut. I've also been really working on my diet, cutting unnecessary sat. fat and sugar, and trying for lots of protein (chicken, nuts, fish, lean meat, eggs, etc.) along with the usual healthy stuff (fruits & veggies, etc.)

Phew! So, with all that said, I want to see more results both in my arms and stomach. I feel like my chest is building pretty well, but I'd just really like to see it more in the arms. I just want my chest to flatten down and get more definition. I also want to be more cut, especially to look good for the summer. This is the first summer when I'll really get to show the results of my hard work. I'm looking to take things to the next level!

Any ideas or suggestions are greatly appreciated, and I'd be glad to disclose more details about what I currently do if it will help. Thanks in advance!

Nate

 

[wesrman]

Welcome to the forum.

Not working your legs hard is the ultimate mistake when it comes to working out. And the whole high reps for losing fat is a myth for the most part. While there are good reasons to use different rep ranges, losing fat is more about diet than anything else.

If i was to tweak your routine without knowing any more than what you've posted i would do soemething like this:
Monday: Squats, Chest & shoulders, triceps abs (60 minutes)
Wednesday: Deadlift, Back, Biceps, forearms (60 minutes)
Friday/Saturday: Squats, Chest & shoulders, triceps abs (60 minutes)

The next Monday would start with Deadlift, Back, Biceps, forearms (60 minutes) and the cycle would continue.

Then throw in some conditioning (cardio) 2 or 3 times per week.

BUT without knowing exactly what exercises and rep scheme you're doing as well as what your daily diet looks like its hard to go into more specifics.

A few questions i like to ask new people are:

Are you doing Squats, deadlifts, chin ups, bench press, military press.
How many meals per day are you eating???
What are your specific goals??? (strength, muscular endurance, improved conditioning, muscle gain, fat loss etc)

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

FREE StrongLifts 5×5 eBook: How to Build Muscle & Lose Fat Through Strength Training in Only 3 Workouts Per Week | StrongLifts.com

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

Stew Smith Archive - Military.com Military Fitness Center


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

http://www.johnberardi.com/articles/nutrition/puzzle_1.htm

http://www.johnberardi.com/articles/nutrition/puzzle_2.htm

Calorie Calculator

FitDay - Free Weight Loss and Diet Journal


I know thats a lot of stuff to read, but it should help to answer most of your questions.

 

[cassnate6259]

Wow, thanks so much for the great reply!
I will definitely look into all of those links that you provided.

I think I knew deep down that you'd say something about doing more legs.. I don't know why I try to fight it... ;-)

It looks like your suggestions, in general, are to incorporate more legs and do more chest & tri's, while mixing in cardio rather than reserving days for it.

Here's a typical day:

Back & Bi's:
- 10 min warmup (light run & stretching)
- 3-4 x 10 Pull-ups/chin-ups (or assisted)
- 3x10 Bent-Over row
- 3x10 preacher curls
- 3x10 seated row
- Others might include shoulder press, T-bar rows, pulley curls, concentration curls, lat pulldown, Iso high row, and then abs mixed in. I've been especially working on hanging in the seated position and then lifting my knees up without swinging. (I forget exactly what these are called). Then I end with cool down & Stretching

Chest & Tris:
- Similar warmup
- Incline Bench Press (and/or flat bench)
- 3x10 dips (If I can make it!)
- Dumbbell press (flat and/or incline)
- Shoulder Press
- Skullcrushers
- Tricep Pushdown
- Others might include kickbacks, pushups (and several variations), and shrugs.. and again, more abs with a cooldown and stretch

On a legs day:
- Squats
- Deadlift
- Walking lunges
- calf raises

As far as meals, I've been trying to space out my eating more, with more smaller meals. I am a breakfast FIEND.. I usually have a couple bowls of cereal with a bagel or 3 eggs (only one yolk). I'll generally have two more medium-sized meals with some snacks in-between.
I think my worst vices right now are things that are quick and easy to make, such as having mac & cheese at work, or frozen pizza at home.

Finally, my main goal is just to stay healthy to help me look and feel good. I don't do any serious sports except maybe for biking in the summer (and golf..haha). I really want to look and feel noticeably fit and healthy. I can feel and see a difference at this point, but like I said, I want to keep moving further in that direction.

Any more specifics about routine/nutrition are hugely appreciated!! Thanks again so much.

Nate

 

[evan]

I think I knew deep down that you'd say something about doing more legs.. I don't know why I try to fight it... ;-)

You try to fight it because leg exercises are awful and miserable. Believe me, if there were any other way, I'd have found it by now.

 

[wesrman]

I would do a push/pull split and do cardio on tues and thurs. Keep your workouts to one hour or so.

Monday: Squats, Chest & shoulders, triceps abs
Wednesday: Deadlift, Back, Biceps, forearms
Friday/Saturday: Squats, Chest & shoulders, triceps abs

 

[cassnate6259]

Awesome, thanks for the suggestion!

Just a few questions based on what you said..

What makes doing legs so beneficial?

Why a higher emphasis on chest/triceps over back/bi?

If I don't make it to the gym on those extra cardio days, would it still be helpful to add it to my othter workout days? If so, how long should I go?

 

[wesrman]

Awesome, thanks for the suggestion!

Just a few questions based on what you said..

What makes doing legs so beneficial?

They are a huge part of your body and allow you to lift a lot of weight which will cause your body to release the horomones that cause your body to change. Squats (quads)and deadlifts (hams and lower back)are 2 of the best exercises you can do for overall muscle growth.

Why a higher emphasis on chest/triceps over back/bi?

I never said that..lol. If you look at the schedule its even. You just alternate workouts a + b but only work on mon, wed and fri. So this week goes
a,b,a and next week goes b,a,b the week after goes a,b,a then b,a,b etc. Its the same amount of work for each muscle.
Get it???
Also it should be chest, shoulder, triceps, abs.

If I don't make it to the gym on those extra cardio days, would it still be helpful to add it to my othter workout days? If so, how long should I go?

Yes you can do it the same day but try to keep your workouts to about an hour. So doing a few sets of burpees or sprints is ok at the end of your weight session, but if you want to do longer cardio sessions do them at another time. For example: If you workout in the morning, do cardio in the afternoon or at night and if you lift at night do cardio in the morning.