Help better my workout - AnabolicMinds.com

Help better my workout

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    Help better my workout


    hello im new to the fourms being trolling around to better my training efforts. But cant decide which workout will be best for me
    i was hoping to get some help.
    things about me Im 17 years old lifting for 5 years now year around haven’t stopped since i started. I weigh 159 5'8 trying to put on muscles mass and get to 10 percent body fat to get lower abs to show with chiseled look. i need your help cause i don’t fell my body progressing any more
    my workout routine:
    5 days a week
    After every set i lower the weight 10 pounds starting at the max I can do 8- 10 reps
    Sunday
    bench 3x10
    shoulder press 3x10
    pull ups 3x10
    dips 3x10
    elevated push up 3x10
    push ups 3x10
    miltary press 3x10
    lat pulls 3x10
    low rows 3x10
    shurgs 3x10
    curls 3x10
    rows 3x10
    and 2 more exercise i just kind of saw others doing dont no names they work on upper back
    Then abs
    Crunches 20
    Crunches twisting one side then other ea rep 20
    6 inches 1 min
    Plank 1 min
    leg lift
    hanging leg rasies
    6 inches siccors
    monday; elliptical 4.5 miles at lvl 13 more 20 mins then down to 8 for 10 mins.
    or jog 4 miles.
    tue: 260 pushups
    20 reps ea set
    and 100 pull ups 10 ea set i alternate between to 20 push 10 pull repeat and then abs same as above
    wed: run again as Monday
    thru:same workout as monday w/o abs
    fri; off
    satff
    repeat
    i do this sometimes on smith sometimes free weights
    i started drinking creatine month and 7 days ago
    my eating habits are very clean the food my mother cooks alots of vegetables, meat, i eat cereal very morning with a soy protein shake

    if u have have advice it would be greatly appreciated
    if u need any more info I will have up

    ty again for your time.
    sry for bad English and spelling.

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    I'm sorry but this routine is terrible. It has wayyyy too much stuff going on for your lifting days and no sort of logical progression.

    You should probably be following something like Starting Strength, maybe wendler's 5/3/1 but I doubt you have exhausted linear progression because you do too much stuff on your lifting days.

    Look here and follow one of those routines, and don't go adding in a whole bunch of extra stuff to it. Follow it the way it's layed out(you should be trying to add ~5 lbs to the main upper body lifts each training session, and 10 lbs to the main lower body lifts). Once you stall out on one of those programs I would suggest Wendler 5/3/1.
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    you can't do this workout to full capacity doing the exact same routine on wednesday and thursday. where's the recovery time in between hitting the same muscle groups?

    also, how the heck are you going to grow without any leg exercises, and omitting the other mass building lifts? no deadlifts, no upright rows, etc. i think your workout is a classic newbie approach - you've got the ego lift (bench), then some random upper body workouts. there's no weighted dips (just regular), and no weighted chins. when was the last time you increased the weight on these two exercises?

    just food for thought brotha. i wish you the best, but you'll never achieve your goals without taking a hard look at your training.
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    sun thats why im here i do agree i am a noob and am earger to learn.this is how my coaches worked us out and i just followed it i now realize it for its faults and wanne do better
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    you could try a push/pull routine, which follows a guideline of :

    push - tri's/chest/front and mid delts
    pull - back/bi's/rear delts
    legs - quads/hams/calves

    or if your recovery is good (and i do this), you could do :
    M - push
    T - pull
    W - legs
    Th - push
    F - pull
    while doing compound lifts M-W and isolation on Th-F

    or you could (given 5 years of lifting) try DC training, which is IMO the best for growth.
    DC Training For Beginners

    you could also do westside for skinny bastards : http://www.defrancostraining.com/art...rds-part1.html

    i would also include a link for 5x5 but i don't think that fits into your goals. i wish you luck in whichever you choose, and i guarantee you all of them are very well set up.

    oh, and welcome to AM
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    Do one of those routines suncloud posted.

    I would recommend Westside for Skinny Bastards over all though.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    question how long should the rest time be between reps i usally do 15 30 secs
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    Quote Originally Posted by tots View Post
    question how long should the rest time be between reps i usally do 15 30 secs
    For DC take 10-12 deep breaths. It will help with recovery.

    For regular training rest as long as you need to. 1-3 minutes is OK.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    I wouldn't rest between reps, i would rest between sets
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    for my goal to reach 10 percent body fat will upper and lower body lifting be enough or running should also be incorporated ? sry i meant sets in pervious post
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    Quote Originally Posted by tots View Post
    for my goal to reach 10 percent body fat will upper and lower body lifting be enough or running should also be incorporated ? sry i meant sets in pervious post
    Rest in between sets will vary, anywhere from 3-5 minutes for most people. You can do less but you might not be recovered fully for the next set so you need to keep that in mind. More than 5 minutes and the muscles will start to cool down.

    You will probably want to incorporate some sort of conditioning to get to 10%. A large part will be diet but I would suggest some hill sprints a couple times a week. They will shed the fat and are great conditioning and will even help make you stronger/more explosive. Just pick out a hill. sprint to the top, jog down, sprint up again etc. How many times and how much rest will vary by the person and their conditioning level. Just ease into it, but make sure you have some sort of progression to it
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    if you want to add in running, HIIT is the easiest way to pull off fat loss, though diet plays a big role in this. i know you state you're eating clean, but there's more to it with regards to HIIT - the part they don't tell you..

    HIIT works by elevating your growth hormone levels - sometimes doubling it. growth hormone (GH) is the bodies natural second best muscle builder, and the bodies best fat burner. GH levels can stay elevated for up to 24 hours (almost doubled from HIIT), but returns to normal levels when 10g or more of simple carbs are ingested. note : this does not apply to fruits (to my knowledge), or to slow digesting carbs (fact). beware the sugar content in milk - which is the downfall of quite a few clean eaters.

    for HIIT to work, from the time you've done the workout till the next morning, you should be limiting your fast digesting carbs, and replacing them with whole grains, which also means subbing out potatoes for yams, etc. many find the easiest way to do this is to do HIIT after dinner, and just take in a protein shake after this, then going to bed.


    http://en.wikipedia.org/wiki/High-in...erval_training
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    ty for all this info
    for HIIT how long of a workout should it be i reading 15 mins long 30 sec spirnt 30 sec jog this right ?
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    20 minutes max.
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    so i beening reading and came up with a schedule i would like to folo tell me if u dont agree with something. I got this from westside.

    Monday: Upper Body Max Effort
    A. Bench Press Variant 3-5RM
    B. Horizontal Row 4 X 5-10
    C. Supplemental press 3-4 X 6-10
    D. Upper back variant 2-3 X 12-15
    E. Weighted Abdominal work 3-4 X 8-15

    Tuesday: HIIT

    Wednesday: Lower Body Max Effort
    A. Deadlift Variant 3-5RM
    B. Squat Variant 3 X 8
    C. Weighted Hypers 3 X 8
    D. Ghetto GHRs 2 X 8

    Thursday: Upper Body Repetition Effort
    A. Repetition Effort Bench Variant
    B. Vertical Pull Variant 4 X 8-12
    C. Medial Delt or Trap Variant 3 X 10-15
    D. Triceps Supplemental Variant 3-4 X 5-10
    E. Curl Variant 3 X 8-10
    F. Abdominal circuit training

    Sunday: HIIT

    Monday: Lower Body Max Effort
    A. Squat Variant 3-5RM
    B. Pull Variant 3 X 8
    C. Weighted Hypers 3 X 8
    D. Ghetto GHRs 2 X 8

    also how many times a week should the abs be over out without over stress with best results.
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    looks a whole lot better

    with regards to abs, they can be done daily, every other day, or not at all. abs will be pushed doing core lifts like the squat and deadlift, so they only need training if you want them to have extra training. most of the pro's don't bother training their abs directly.

    just remember to push yourself. those 2.5 pound plates will only add a total of 5 pounds to your lift, so every week or two try for a personal best. happy hunting those PR's.
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    It looks much better but I wouldn't advise using it at your level, it can be hard to do properly. I think you would benefit more from wendler's 5/3/1
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    not to knock the 5/3/1 setup, but i don't think mass is the goal of that system.
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    Quote Originally Posted by suncloud View Post
    not to knock the 5/3/1 setup, but i don't think mass is the goal of that system.
    Neither is a Westside template, but both allow for hypertrophy. The assistance work in 5/3/1 should be geared towards building muscle and correcting imbalances. He should grow plenty of muscle following 5/3/1 combined with a good diet, with the upside of getting pretty damn strong.
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    well, the 5/3/1 is geared for strength with the potential for growth

    the westside setup is geared for growth with a potential for strength.

    IMO at least.
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    check out
    http://www.**********************/workouts/main.html

    And do what it has for you there, no cheating, dont go changing around what it has either!


    I would specifically suggest this workout since you have been lifting a little while already.
    http://www.**********************/wor...oad-split.html

    -James
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    Quote Originally Posted by suncloud View Post
    well, the 5/3/1 is geared for strength with the potential for growth

    the westside setup is geared for growth with a potential for strength.

    IMO at least.
    Westside is all about strength, not getting bigger muscles. It was created to produce the greatest strength gains in the shortest time possible. Straight from the horses mouth: Louie Simmons - "We at Westside don't concern ourselves with muscle growth, but I will say this: the average guy who trains here gains about 40 pounds in two years!" source
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    40 pounds in 2 years is what the OP is after isn't it?

    not knocking you or anything brotha, i just don't understand why you would suggest a 5/3/1 setup is better for mass than a westside approach.
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    Quote Originally Posted by suncloud View Post
    40 pounds in 2 years is what the OP is after isn't it?

    not knocking you or anything brotha, i just don't understand why you would suggest a 5/3/1 setup is better for mass than a westside approach.
    I'm not necessarily saying that it is better for mass. I just think Westside is a very advanced method and not a good choice unless you are training with someone who has trained a westside method in the past with success. 5/3/1 will produce similar gains in mass that a westside program would, but a true westside program will vary person to person because they all have different weaknesses therefor they don't train the same. 5/3/1 is very simple and easy to follow, the only way you can really mess it up is if you don't follow wendler's instructions.
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    Quote Originally Posted by rckvl7 View Post
    the only way you can really mess it up is if you don't follow wendler's instructions.
    you say that like its easy to follow directions
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    Quote Originally Posted by suncloud View Post
    you say that like its easy to follow directions
    Lol, well Wendler's instructions are pretty easy to follow. Such as use 90% of your actual max, not 100%. Follow the progression to the letter(or number I guess). On week 4 deload. Don't increase your max more than 10 lbs on lower body or more than 5 lbs on upper body at the end of each cycle. Don't go overboard on assistance work. Simple and very effective as long as you check your ego at the door.
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    Quote Originally Posted by rckvl7 View Post
    Simple and very effective as long as you check your ego at the door.
    i still fight my ego, and i usually loose
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    Quote Originally Posted by rckvl7 View Post
    Lol, well Wendler's instructions are pretty easy to follow. Such as use 90% of your actual max, not 100%. Follow the progression to the letter(or number I guess). On week 4 deload. Don't increase your max more than 10 lbs on lower body or more than 5 lbs on upper body at the end of each cycle. Don't go overboard on assistance work. Simple and very effective as long as you check your ego at the door.
    Yeah if you read his book thoroughly then you will be able to understand his directions much better. His routine is awesome.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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    so i did my first day on my new workout routine monday max upper body i pushed myself as much as posibble trying to set Prs every set i would add on more if i wasnt able to complete set i would take of 5 pounds and finish it. but i dont feel sore. could it be my precvious execerises messed me up from over doing ?
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    Quote Originally Posted by tots View Post
    so i did my first day on my new workout routine monday max upper body i pushed myself as much as posibble trying to set Prs every set i would add on more if i wasnt able to complete set i would take of 5 pounds and finish it. but i dont feel sore. could it be my precvious execerises messed me up from over doing ?
    Being sore does not mean you had a successful training session. Don't worry about whether or not you are getting sore, worry about getting stronger. I also take it you decided to go with a Westside type template? I think you would be much better off with 5/3/1.
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    for HIIT to work, from the time you've done the workout till the next morning, you should be limiting your fast digesting carbs, and replacing them with whole grains, which also means subbing out potatoes for yams, etc. many find the easiest way to do this is to do HIIT after dinner, and just take in a protein shake after this, then going to bed.
    I just did HIIT and i usally drink my creatine after my runs is that ok or i shouldn't cause it may mess with the GH thing?
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    depends on the creatine. if it has sugar, i'd drink it preworkout, if your creatine doesn't have sugar, take it postworkout.
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    i heard your suppose wait an hour fater you workout and an hour after to eat is that true ?
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    been reading forums and ran across onion post.Im ever interested in this but i have question being 16 im already quite hariy wolverine u might say and as onion increase test by 300 percent would this lead to more hair growth ? i dont want to be a grizzly bear.
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    Quote Originally Posted by tots View Post
    i heard your suppose wait an hour fater you workout and an hour after to eat is that true ?
    i don't, but your results may be very different. some people i've heard get upset stomachs eating too close to working out.

    Quote Originally Posted by tots View Post
    been reading forums and ran across onion post.Im ever interested in this but i have question being 16 im already quite hariy wolverine u might say and as onion increase test by 300 percent would this lead to more hair growth ? i dont want to be a grizzly bear.
    probably. invest in using a hair trimmer using the number 3 guard to offset the damage
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    Quote Originally Posted by rckvl7 View Post
    Being sore does not mean you had a successful training session. Don't worry about whether or not you are getting sore, worry about getting stronger. I also take it you decided to go with a Westside type template? I think you would be much better off with 5/3/1.
    You have great posts.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
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