My purpose is sustain strength (not bulk up) while maintain low body fat. Body like model. Please advise.

Abs *every session before weights
Hanging Knee ups 3x10
flat Cable pull abs 3x10
Leg raise 3x10
Torso rotation 3x10

Back & Bis
Deadlift 3x5
Row 3x5
Pulldown 3x10
T-Bar 3x10
Pullups

Preacher 3x10
Barbell Curl 3x10

Chest & Tris
Bench Press 3x5
Incline/decline Press 3x10
DB Flyes 3x10
Machine Flyes 3x10
Chest Dips 3x10

Skull Crusher 3x10
Cable Down 3x10

Legs & Shoulder
Squats 3x5
Loaded Leg Press 3x10
Hip abduction 3x10
Calves 3x10

Barbell Press 3x5
Machine side lateral raise 3x10
Lateral raise 3x10
DB side lateral 3x10

HIT
Sprint 5min/Cycling 5min

Do abs at the end of sessions, not before. Don't want to do inclines with nuked abs.

Listen to kotmj.

Also, you say you want to sustain strength, but you're working in mostly in sets of 10?

The problem with most people these days (this isn't a personal dig at you) is that they don't have a clear goal:

I want to bulk up
- Drink some water then, you'll put on weight

I want to gain strength
- Add a small little plate on the bar, there you go

I want to lose some weight
- Wear 10 layers of winter jacket and go for a jog

See what I mean? Compared to someone who says:

I want to put on 5kg of muscle within 8 weeks.
I want to be able to squat 1.5x bodyweight by end of this year.
I want to reduce my bodyfat so that I can see my clearly defined abs in 3 months time.

You need to set a goal that is both CLEAR and HAS A TIMEFRAME. Then and only then can you and others help yourself better.

should i laugh or should i cry?

This post has been edited by soitsuagain: Oct 27 2009, 10:00 PM

I think it's the best routine in the world. Joe DeFranco must be so proud of yu. Now if only you can complete this routine with respectable weights.

I smell sarcasm.

I did Starting Strength for 2 years. And I've bulked enough. I don't want to grow big because I have a small body frame.

I stopped SS because it is a linear program. I can't expect to keep increasing the weights squating 1000kg? if you get what I mean.

After SS I have been changing routine so my body don't get used to it.

I used SS to bulk up, now I just want to stay fit and sculpt my body. One of my role models would be like Donnie Yen.

Maybe I should have been clearer with my goals. I just want to achieve something similar to a Menshealth alike model body.

I will maintain a lean body through diet. Currently I am following PrecisionNutrition. My main purpose is to get 8 packs. I'm not looking towards big arms or big chest. I just want to look proportionate.

pizzaboy,
I don't know who is JoeDeFranco.

soitsuagain,
should you laugh or should you cry. the only thing I know is if you are going to post something, post something useful like Desvaro's constructive comment.

---

Added on October 30, 2009, 1:58 amI look forward towards friendly comments or constructive criticism. If you're going to come and start posting like you're the shit. Then please keep it to yourself.

Forums exist because people want to know more. I'm in doubt so that's why I posted. I got lost in my direction and now I need some help.

Thanks

This post has been edited by NekoRacing: Oct 30 2009, 01:58 AM

U know posting like that's gonna get you flamed in a forum full of meatheads right?

Read Power to the People by Pavel Tsatsouline.

gain strength with without bulk.

----
P.S. You do know that many models are very tall. And thus in photos, they don't look big. Wait til you see a real Mens' Health model. They are huge! LOL!

I thought that if strength was your goal, you should be doing reps of 5-8 range? doing 10 reps on most of those exercise will tire you out so you won't be using heavier weights -> less strength increase, no? I'm not too sure about this though, need input from other members.


Good read there. I roughly skimmed through the book and I've got this nagging question:

Two seperate individuals, one with bigger muscles than the other, yet equal strength between them. Whats the cause? I mean like scientifically... Why is it that the guy with smaller muscles can still lift as heavy as the guy with bigger muscles? In that book in mentioned about neurological efficiency, is that the (only) cause?

No expert here, but I'll hazard a guess:

- Crazy grip strength
- Stronger stabiliser muscles
- Stronger ligaments, tendons
- Bouncier, more pliable tendons
- Better neural efficiency
- Denser, stronger bones
- different muscle composition (Type I vs Type II)

If you're no longer interested in bulking, you shouldn't do BB exercises at a rep range designed to bulk you up. Strength is about low reps.

You can just do the couple of lifts mentioned in Starting Strength at the same weight each session (no poundage progression) while eating a mild caloric deficit each day. Keep protein intake high. No milk. That's how I would go about it. You keep your strength, you do not bulk further, and you shed fat.

The problem I been having is, right after SS, I started this routine and I've been able to add some decent weights. However after reaching certain weights I am no longer able to lift heavier especially for Benching. Deadlift and Squats no problem.

So you're saying is, if I'm looking towards defining my body. I should be focusing on higher reps rather than sticking within 5 - 8. Is that right?

pizzaboy,
Got your point. If you feel that I am asking stupid questions. Please delete this thread.

Everyone else,
If I want to achieve a model like body like Donnie Yen or Brad Pitt. Do you have any good links to share? I want to know what is a good routine.

wat is a good routine?
haha... =.= research on ur own.
different ppl uses different routine.
not everyone has the same one.
it works differently for everyone.
so... test it out urself.

You don't get it do you?
The best routines, are routines that change ALL the time, yet have the fundamental basics right.

- It eliminates your weak points so it needs to change to accomodate your weaknesses
- It requires you to work at areas, which you suck and hate (for example, find the right way to do a barbell row)
- It should preferrably be compound based, followed by isolation based supplementary exercises

When I said it was the best routine in the world, I actually meant it. Because it suited your goals, which is the whole Backstreet Boys, "You are my fire, my desire" kinda look. Abercrombie and Fitch model.

Work at your abs. Work at the muscles. Do things to address your muscular weaknesses.
Gud routine what. THat's why I said it's how you plan your weights next that's going to matter most.

Yeah, train like a fighter. Go look up some amateur fighter's routine.

Rosstraining.com for a start.

it's gonna be fun seeing how he's gonna finish a ross template.

JUST DO A SIMPLE 5X5 ROUTINE. WHY DO YOU WANT SUCH A FANCY PIECE OF TEMPLATE. !@#$%^&*()(*&^%$#$%^&*(

This post has been edited by shanecross: Oct 31 2009, 11:12 AM

i think those crossfit type of excercise should suit you best.

Try Bear Complex

I suggest you do your abs workout once a week with high intensity or if you want a flat stomach like a marathon runner, you can do 'em everyday AFTER your main workouts. Add crunches to your abs workout too.