My routine problems

[Chris]

Well I am currently very confused. I started working out in January w/ a personal trainer. He helped me a lot. Right now I am done with the sessions and I have moved and haven't talked to him in a while, about a month. I need help changing my routine. My last(current) routine is high rep low wieght to burn off fat. I would like to get stronger though so I was thinking of a lower rep high weight routine. I don't know how to set it up. I was thinking of grouping the exersizes something like:


Chest and tris
1) Flat dumbell Bench
2) Incline bar Bench
3) Decline bar Bench
4) Flys

5)Skull Crushers
6)Overhead EXT
7) Tricep pushdowns


Back and Bis
1) Bent 0ver barbell rows
2) Lat pull downs
3) Close grip seated rows
4) SIngle arm dumbell rows

5) Straight bar bicep curl
6) Alternating Dumbell bicep curl
7) Static arm bicep curl
8) Hammer curls


I also have shoulder exersizes, but do not know where to put them:
1) Shoulder Press
2) Up right rows
3) Lat Raises
4) Front raises
5) Shrugs
6) Rear delt flys

Then legs:
I'm not sure what I want to do here. Probably
1) Squat
2) Deadlifts
3) Leg extension
4) Leg curls.

As you can see I have many problems. I don't know how many sets to do. I was thinking 3 of each exersize, maybe 4. I am also not sure where to put what. Any help would be greatly appriciated. Thanks

[The_Jarhead]

I can help you out but I need a bit more info.
How many days a week do you want to lift?
Do you want to add cardio?
If you add cardio how many days total do you want to work out? (Don’t forget rest is important)

What type of equipment do you have access to? (DB's, BB's, Machines)

You said you want to add strength. Are you looking for a Power lifting type of program or are you looking for size and some added strength?

[Chris]

Okay, thanks. Well, I currently go 4 lift 4 days a week. I also do cardio 4 days out of the week. I would just like to have one day off a week. I can have more, just I want one day off. As for equipment, there are dumbells and benches and there are barbells benches inlcine and decline. umm there are precher benches squat cages. They also have lat pulldown machines and a barbell press and ummm like a pec fly machine and seated row machine with wide and close grip. Then I cant remember the rest. I was looking for size and strength.

[cookmic5]

A lot of guys can help you here, I'm sure Jarhead will give you good advice.

But I thought it should be noted that you have up right rows and shrugs under the shoulders categories, those are actually working your traps. Small detail, but important for when you decided to alter your routine later on. You must know what primary muscle group each exercise is working. Also, kind of to the same point, I'm assuming you mean Stiff Legged Deadlifts because those work your hamstrings. Regular deadlifts work your back, there is some leg movement to them, but the primary focus is for the back.

cm5

[Chris]

Thanks, when I said shoulders I meant traps also, i didn't think to group them seperately. Also, yes, i did mean stiff legg dead lifts, im sorry. I should have been more specific.

[Chris]

bump...

[The_Jarhead]

Sorry it took so long to reply but I’ve been out of town for a few days.

Here is a sample of what I am doing right now. This should get you started.
Mon - Chest, Tri's
Flat Bench press
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Incline Bench press
2 warm up set VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Flat Bench DB flies
3 working sets use less weight and concentrate on squeezing the pecs. 8-10 reps.
Skull crushers
2 working sets hit failure in the 6-8 rep range
Tricep pushdowns
2 working sets hit failure in the 6-8 rep range
Between the bench dips
1 strip set. - Start by placing a comfortable amount of weight on your lap. Place your feet on one bench and your hands on a bench behind you no more than shoulder width apart. Do as many reps as you can remove some of the weight and again do as many reps as you can. Continue removing weight and repping out till you are just doing your body weight. When you can lift your self any more you’re done go have shake and some rest.

Tues - Quads, Hams
Squats
2 warm up sets VERY LIGHT
4 working sets hit failure in the 6-8 rep range
Sissy Squats
3 working sets - Stand upright, with feet a few inches apart, hold something else for support. Bend knees, raise up on toes, slowly lower yourself toward the floor, letting your pelvis and knees forward. Buttocks should almost touch your heels. Hold for a moment while stretching the thigh muscles. Straighten your legs, flexing your thigh muscles hard at the top, for maximum cut and development.
Leg Extensions
2 strip sets – Done same as above.

Wed –Cardio, Abs
Crunches
4 Sets done to failure
Hanging leg raises
4 Sets done to failure
Twisting Crunches
4 sets done to failure

Thurs - Back, Bi's
Lat pull downs
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
One arm DB rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Close grip seated rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Reverse grip bent over rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Barbell Curls
3 working sets hit failure in the 6-8 rep range
Cucentration curls
3 working sets use less weight ,concentrate on squeezing at the peek. 8-10 reps.

Friday - Shoulders/Traps, Calves, Forearms
DB shoulder presses
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Standing Dumbbell Front and Side Lateral Raise
3 working sets hit failure in the 6-8 rep range - Hold a dumbbell in each hand and stand with your back straight and your feet a bit wider than shoulder width apart. With the dumbbells held at arm's length to your sides and palms facing to the rear, inhale and raise your arms straight out in front of you in an arcing motion until the dumbbells are at arm's length, slightly higher than parallel to the ground. Return the dumbbells to starting position, using the same path, and exhale. (B) Now turn your palms in and raise your arms straight out to each side in a semicircular motion until the dumbbells are slightly above parallel with your shoulders. At the top of the motion turn your pinky so that it is higher than you thumb, as if you were pouring a water out of a picture. Return to starting position, using the same path. That is one repetition.
Upright rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Standing Calf Raises
3 working sets hit failure in the 6-8 rep range
Seated Calf Raises
3 working sets hit failure in the 6-8 rep range
Wrist Curls
3 working sets hit failure in the 6-8 rep range
Reverse wrist curls
3 working sets hit failure in the 6-8 rep range

Sat - 1 hour light cardio. EG biking, Roller blading, Swimming

Sun - Total rest. This is a complete day off don’t anything heavier than the remote. Hell I even I make my wife get on top and do all the work on Sundays.

Every month or so I like to change the exercises for each body part and every two months I change the day I do each body part. This keeps my body from adapting to one thing.

Don’t forget your diet to gain size and strength you have to eat. Push high protein and try to keep your diet clean.

[Chris]

Well, thank you. I still am not sure about anything. Darn. How long are you in the gym usually?

[The_Jarhead]

Usually takes about an hour

[speedracer59]

From my experiances I believe that the "high rep low weight= cutting, low rep high weight= bulk" is a myth, sort of. Getting cut is the abscence of fat and the presence of muscle.The reason people say they bulk when doing heavy weight because they gain more muscle and keep alot of fat. I alway recommend going heavy and doing 1 extra after faiuer( requiring a spotters assistance). I may do a lower weight higher rep workout week every 2 months or so just for a change. I used to be a believer in this until I went with higher weight. My gains since are unbelievable. If you want to burn off the fat cardio/diet is the key. The workout split laid out by The jar_head looks pretty good to me although I would throw some deadlifts or lunges in there possibly rotating them weekly.

[Chris]

Thanks everyone. I was thinking of changing the leg routine you gave me up a little jarhead. Also, I was wondering if you had a workout partner, or you just asked for a spot when you needed it. I think that is one of my biggest problems.

Speedracer, thanks for the advice. When you say you went higher weight, is that all you do? I mean, do you just take ever set to failure?

[Stonecold54]

chris325:
number one if a personal trainer told you that you were going to lose weight by using high rep- low weight exercises, you should sue him for being an asshole. I train almost exactly the same way all year round. If I want to gain some weight I will eat more, if I want to lose some weight I eat less. keep that in mind. training should be for strength and size. focus on the muscles for training and the diet for fatloss.

I don't give out specific program help over the boards because as a trainer I would need A LOT of background info before I could safely give some one a program.

[Chris]

Well, not to lose weight, to lose fat. This is still not true? Hmmm, okay...

[JUICE]

Originally posted by The_Jarhead
Sorry it took so long to reply but I’ve been out of town for a few days.

Here is a sample of what I am doing right now. This should get you started.
Mon - Chest, Tri's
Flat Bench press
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Incline Bench press
2 warm up set VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Flat Bench DB flies
3 working sets use less weight and concentrate on squeezing the pecs. 8-10 reps.
Skull crushers
2 working sets hit failure in the 6-8 rep range
Tricep pushdowns
2 working sets hit failure in the 6-8 rep range
Between the bench dips
1 strip set. - Start by placing a comfortable amount of weight on your lap. Place your feet on one bench and your hands on a bench behind you no more than shoulder width apart. Do as many reps as you can remove some of the weight and again do as many reps as you can. Continue removing weight and repping out till you are just doing your body weight. When you can lift your self any more you’re done go have shake and some rest.

Tues - Quads, Hams
Squats
2 warm up sets VERY LIGHT
4 working sets hit failure in the 6-8 rep range
Sissy Squats
3 working sets - Stand upright, with feet a few inches apart, hold something else for support. Bend knees, raise up on toes, slowly lower yourself toward the floor, letting your pelvis and knees forward. Buttocks should almost touch your heels. Hold for a moment while stretching the thigh muscles. Straighten your legs, flexing your thigh muscles hard at the top, for maximum cut and development.
Leg Extensions
2 strip sets – Done same as above.

Wed –Cardio, Abs
Crunches
4 Sets done to failure
Hanging leg raises
4 Sets done to failure
Twisting Crunches
4 sets done to failure

Thurs - Back, Bi's
Lat pull downs
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
One arm DB rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Close grip seated rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Reverse grip bent over rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Barbell Curls
3 working sets hit failure in the 6-8 rep range
Cucentration curls
3 working sets use less weight ,concentrate on squeezing at the peek. 8-10 reps.

Friday - Shoulders/Traps, Calves, Forearms
DB shoulder presses
2 warm up sets VERY LIGHT
3 working sets hit failure in the 6-8 rep range
Standing Dumbbell Front and Side Lateral Raise
3 working sets hit failure in the 6-8 rep range - Hold a dumbbell in each hand and stand with your back straight and your feet a bit wider than shoulder width apart. With the dumbbells held at arm's length to your sides and palms facing to the rear, inhale and raise your arms straight out in front of you in an arcing motion until the dumbbells are at arm's length, slightly higher than parallel to the ground. Return the dumbbells to starting position, using the same path, and exhale. (B) Now turn your palms in and raise your arms straight out to each side in a semicircular motion until the dumbbells are slightly above parallel with your shoulders. At the top of the motion turn your pinky so that it is higher than you thumb, as if you were pouring a water out of a picture. Return to starting position, using the same path. That is one repetition.
Upright rows
1 warm up set medium weight
3 working sets hit failure in the 6-8 rep range
Standing Calf Raises
3 working sets hit failure in the 6-8 rep range
Seated Calf Raises
3 working sets hit failure in the 6-8 rep range
Wrist Curls
3 working sets hit failure in the 6-8 rep range
Reverse wrist curls
3 working sets hit failure in the 6-8 rep range

Sat - 1 hour light cardio. EG biking, Roller blading, Swimming

Sun - Total rest. This is a complete day off don’t anything heavier than the remote. Hell I even I make my wife get on top and do all the work on Sundays.

Every month or so I like to change the exercises for each body part and every two months I change the day I do each body part. This keeps my body from adapting to one thing.

Don’t forget your diet to gain size and strength you have to eat. Push high protein and try to keep your diet clean.

nice and killer

[speedracer59]

Originally posted by Chris325
.

Speedracer, thanks for the advice. When you say you went higher weight, is that all you do? I mean, do you just take ever set to failure?

For example,On chest day I usually rotate weekly statring with flat or incline bench. I also alternate weekly with dumbells and bar. My first excersice I go heavier than the previous week.Like week one I will start with flat bench 4 sets of 5-8 reps. Increasing weight each set. Then I will go to incline and do 3 sets of 8-10 with the 90 lb dumbells. I try to do enough weight were the last reps the spotter will have to work a little. Next week I start with heavy incline with the bar 4 sets of 5-8. Then flat with dumbells3 sets 8-10. I mainly try to keep it changed up . I usually dont go to failure on first couple of sets but my last couple of sets I usually need a little help. I also change up 1 or two other excersise with this. examples: Cable crossovers, dips, butterflies, pullovers. I have made consisant gains like this. Remeber though if it is working the your are doing somthing right. Everyones body reacts different. Hope this helps a little.

[Chris]

Hmm, thanks speedracer.

[Chris]

So it's been about a month and I figured I should update everyone who helped. I improved my bench by 30 pounds. I have also come to realize I didn't push myself enough when alone so I have started talking to people and trying to find a lifting partner, which will be cool. Thanks for the help again.

[The_Jarhead]

Keep up the good work.
Remeber stay intense anyone can go through the motions, to really make gains you have to push yourself.