Advice

at1010

Active member
I am 19 and in good shape. I lift alot and train HARD. I have a solid diet. I am trying to get more defined,but still maintain my size(hard to do i know). Any suggestions on training will be helpful. This is my training i just started to do last week.
monday-chest
tuesday-legs
wed-shoulders and back
thursday-off
friday- arms

I do diff sets some weeks ill go 5by5 and some 10,8.6...I burnout alot with negative sets at the end of my lifts. I just added last week uphill walking for 20 mins after every workout, and abs. I rotate abs with lower one day and then upper the next. On my off day i do an hour of walking cardio...LET ME KNOW WHAT YOU THINK!!
 
Diet.


You said your diet is solid.....but ultimately that's what's going to allow you to maintain size, while cutting up.
 
Yea and i have even got my diet better and have noticed good results. I am just curious to how ppl think my training looks in order to see results.
 
they way you lift is going to be a big factor. DIET IS EVERYTHING. but if your also lifting for 2 hours or 3 hours and doing too many reps/sets, then say good bye to your size.

when trying to hold onto size, workouts should be short and heavy followed by some cardio, or cardio first thing in the morning. The rest is diet.

people think you need to do more reps/sets when cutting up but thats simply not true. When people train like thats its basically a big cardio session and your not invoking any growth or stimilation to keep the muscle. your just burning it off. However, if your running mad gear then train all you want. but in the real world, keep it heavy, keep it short and count on your diet/cardio for the rest.

p.s. you only have one day of rest, id make it two
 
ya i know ricky but i cant stand not being in the gym. Even on my rest day i do light db flys just to get a stretch for my upper body.... I am getting results, but you think i am hurting my self?
 
at1010 said:
ya i know ricky but i cant stand not being in the gym. Even on my rest day i do light db flys just to get a stretch for my upper body.... I am getting results, but you think i am hurting my self?
Click to expand...

We all love being in there..but you HAVE to give yourself time out of there.
 
at1010 said:
ya i know ricky but i cant stand not being in the gym. Even on my rest day i do light db flys just to get a stretch for my upper body.... I am getting results, but you think i am hurting my self?
Click to expand...

If you're getting results, good, that's all that matters. But I'd venture to say if you allowed more recovery time between workouts you'd be getting even better results.

When you train hard you don't just stress your muscles, you stress your nervous system too. It takes the nervous system a good day or so to recover before the body even begins repairing the broken down muscle fibers.

At a bare minimum I'd switch things up to 2 on, 1 off at least. 3 on 1 off will lead to burnout eventually.
 
at1010 said:
so how would you suggest my split then?
Click to expand...

I'd just keep doing like you're doing (since it's working) but add in an extra rest day Wed, do shoulders and back on Thu, and do arms on Sat just to allow yourself more recovery inbetween the week.
 
i remember having this same exact discussion with you twice already about rest and splits. i even offered you 3 different splits that empahsized rest.

i get you love being in the gym, who doesnt but ive already told you about the importance of rest. im not going to repeat myself. the other guys already did a good job of explainning it. if you want a good split then dig up that old post of mine you ignored. theres three great examples right there.

peace.
 
here, i went back and pulled it for you. look familiar?


ill give you three that worked great for me. .


day 1: chest/ biceps
day 2:rest
day 3: back/ triceps
day 4: rest
day 5: shoulders/traps
day 6:rest
day 7: legs
day 8 rest.

or

day 1: chest
day 2: back
day 3: rest
day 4: shoulders/traps
day 5: arms/ forearms
day 6: legs/ calves
day 7: rest

or

day 1: chest/ forearms
day 2: back/ calves
day 3: rest
day 4: shoulders/ traps/ abs
day 5: arms/ forearms
day 6: legs/ calves
day 7: rest

The possibilities are endless. but like i said before these would be great for the goals youve posted.
 
Ricky5145 said:
here, i went back and pulled it for you. look familiar?


ill give you three that worked great for me. .


day 1: chest/ biceps
day 2:rest
day 3: back/ triceps
day 4: rest
day 5: shoulders/traps
day 6:rest
day 7: legs
day 8 rest.

or

day 1: chest
day 2: back
day 3: rest
day 4: shoulders/traps
day 5: arms/ forearms
day 6: legs/ calves
day 7: rest

or

day 1: chest/ forearms
day 2: back/ calves
day 3: rest
day 4: shoulders/ traps/ abs
day 5: arms/ forearms
day 6: legs/ calves
day 7: rest

The possibilities are endless. but like i said before these would be great for the goals youve posted.
Click to expand...

Rick knows what he is talking about. Less is more is a pretty accurate way to describe working out. If you are going to failure all the time and doing negs you are probably overtraining. From what I have gathered it's also not great for you to work at max all the time. When you do go max you'll want to either get a little bit more than normal rest, or start drastically lower on the weights.

I just got here a month or so ago, and I was "in good shape" before and was seeing gains on my own, but this place is based on science, and you shouldn't discredit any advice they have to give.

Also, start a log. You will get much better advice by doing that. If you don't want to log, then build up your own workout, and post it along with your diet and ask for critique, because the simple truth is, what works for someone else might not work for you. I started off directly copying someone else's log, decided it wasn't right, and made my own changes to it. After that I posted it to make sure I wasn't being stupid with it.
 
my bad rick. I really like that first split. Idk i must have totally forgotten about making that old thread.
 
at1010 said:
now on your rest day is cardio aloud with an ab workout or just complete rest and eat?
Click to expand...

You're overthinking things here. If you want to go do some cardio, do some cardio. Just remember the gym isn't like a job where you're paid for the hours you spend in it, it's the effort you put in that counts.
 
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