New Workout...input welcome

[FitModel]

over the last couple months I lost Muscle Mass, due mostly to not eating enough carbs/calories and doing high intensity cardio...this is my new workout routine, meant to optimize muscle growth and minimize fat if not reduce it...

(current weight is about 162 at 8.5% BF)...looking to gain 10lbs of muscle in the next 4-5 weeks and reduce BF%...I will also be taking the OTC Hormonal Supplement Havoc (same thing as Epistane) [yes I know about proper pct]


Day
1) Chest/Back/Abs
2) Bis/Tris
3) Legs/Shoulders/Abs
4) Chest/Back
5) Bis/Tris/Abs
6) Legs/Shoulders
7) Rest

Cardio 30-40 minutes, Low intensity 2-3 x per week (130-145bpm)

nutrition will be clean bulk...

Protein : 225+
Calories : 3,500

 

[RoidRageX10]

your gonna be over working your msucles if u do that.

good calories and protien though

 

[PumpingIron]

That's overtraining, to say the least.

 

[manifesto]

I suggest a more traditional 2 on 1 off approach. somethin like this:

1 - legs
2 - chest/tri
3 - off
4 - back/bi
5 - shoulders/traps
6 - off

 

[FitModel]

well, I had been doing
1) Chest
2) Back
3) Shoulders
4) Legs (sometiems I switch legs and shoulders)
5) Bis
6) Tris
7) Rest


that is probably my favorite split, but I've been doing it a long time and want to change things up...

and yeah, I agree that might be over-training, but my friend has had great success with it...

 

[dlew308]

# of sets/reps info?

 

[FitModel]

I've been doing 4 sets 15, 12, 10, 8 (usually with occasional supersets)

NEW WORKOUT, I was said to try 4 sets 14, 10, 6, 6 (or 14 depending on how you feel...mostly supersets, since it's all split bodyparts)

 

[rocksolid84]

I've been doing 4 sets 15, 12, 10, 8 (usually with occasional supersets)

NEW WORKOUT, I was said to try 4 sets 14, 10, 6, 6 (or 14 depending on how you feel...mostly supersets, since it's all split bodyparts)

Well if your trying to bulk up and gain strength at the same time, you probably want to shoot for high weight low rep, such as 8,6,4,4. This allows you to reach msucle hypertrophy quicker which will stimulate the muscle fibers to grow. Also the workout you showed up top as all the others said is over training. Id say:

Chest/Abs
Back/Bis
Shoulder/Tris
Legs


But thats just my opinion

Let me know hows it goes or what you decide

 

[FitModel]

cool thanks...

i'm gonna try

1 - legs
2 - chest/tri
3 - off
4 - back/bi
5 - shoulders/traps
6 - off

however i'm gonna rotate the off days around, and only use them when I feel I need too...for example, I didn't rest between chest/tri - back/bi ... and i'm good to do Shoulders/traps today, then probably leg's the next day...

 

[SteelEntity]

just remember muscles don't grow at the gym, they grow when you are resting. The day on/day off approach is great.

 

[PumpingIron]

just remember muscles don't grow at the gym, they grow when you are resting. The day on/day off approach is great.

IMO, they grow at the dinner table even more so than in bed.

 

[TeamSavage]

IMO, they grow at the dinner table even more so than in bed.

True that. Some workout routines are better than others, but the difference in results between Good Diet vs. Bad Diet is much greater than the difference between Good Routine vs. Bad Routine.

 

[PumpingIron]

Exactly. You need to find a good relationship between your diet and your training to really see major improvements.