just to check, my revised bb plan.

Monday and Thursday - Back and Chest
Tuesday and Friday - Biceps, Triceps, Shoulders and Deltoids
Wednesday - Cardio and legs.

Of course, I will try to add cardio in between whenever i have the time.

how does it sound? okay boh?



This post has been edited by andyfriends: Jun 20 2012, 03:09 PM

First of all, shoulder = deltoids.

For me, it is better if you pair a large muscle group with a small muscle group together than 2 large muscle groups in one session.
Perhaps, you can do Back and Shoulder day, A Leg day and a Chest and Arms day (both bicep and tricep).

And don't make a Leg and Cardio day. If you want to do cardio, do it either on the rest day (if you have one) or after finish your daily routine. Btw, after you train your leg, I don't think that you will still able to do cardio, unless you didn't train your leg enough.

Thanks for the clarification on deltoids .

Initially, I was doing it as you suggested, big plus small muscle groups. However, I read from a health magazine suggesting the method which I have set out above. I cant remember for what purpose was that. hence, I modified mine.

I do like 8 x 8/(6) sufficient ah? if wanna grow muscle.

For legs, I normally do cardio, then legs.

Cardio, yes, I do it after my weight training.

I think I need to focus in dieting now. I have bad diet, dinner at almost 10pm everyday. sigh.

This post has been edited by andyfriends: Jun 20 2012, 04:17 PM

Health magazine is not a very reliable source of information IMO. Do 10 minute warm up cardio to get the blood pumping then straight do your workout. After you've done your workout, then you do you cardio. Why? 1 hour of cardio is a lot of fatigue and that fatigue will make your form bad, your sets sucks which would be very dangerous to do. And, again, if you train your leg properly with enough volume and weight, I don't think that you can do cardio after that.

If you mean by hypertrophy, a 3x8/3x12 is good enough.

Delts are considered a big muscle group too. That plan was good te begin with so why change it?

You don't need to overdo the cardio. Take care of your diet and you'll see results. Nutrition is as important as training, if not more.

Hi guys.

I'm 179-180cm at 56kg (underweight) so I recently started my gym life like two weeks ago at Jaya 33's true fitness.

So after asking some of my bigger size friends who were well, quite buff themselves, I came up with this routine:


Tuesdays, Thursdays and Sundays with 5 reps of Squats, 3 reps of deadlifts (not too sure about this one) and 5 reps of benchpressing.


I was advised to avoid targeting the small muscle groups with machines like the biscep curl machine and work on my core first because it's bleeding weak (can't do more than 2 chin-ups D:)

On another note, my fellow skinny friend (who started at the beginning of the year and gained nearly 10kg's already) told me that I shouldn't do deadlifts and squats alone in the gym alone because he got laughed at when he started out with the bar and 5kg's, also that it's dangerous to do so without someone watching your form.


So just to check...Any improvements that can be made with my routine or am I doing it completely wrong? (better I get it right from the start haha)

Dudes question , during cutting do you change your workout program ?

I do agree that fat/weight loss is mainly due to diet , but we proceed with lifting anyways for body recomp purposes (correct ?).

If that 's the case i'm thinking should i use a fullbody routine at lower weights (like allpros) or stick at my current program (5/3/1) and try to lower intensity ?

What about the guys here ?

Currently 18 - 20 % BF after a bulk and after going through Anthony Mychal's page on skinnyfats i'm thinking of cutting seriously to sub 10% Bf if it's possible while retaining my current lifts

If you've gotten results with what you've done so far, why are you changing it now?

---

Added on June 20, 2012, 7:56 pmBtw, a lot of us are cutting and still making gains on weights.

This post has been edited by razorboy: Jun 20 2012, 07:56 PM

Just thinking if anyone made a change to their programs when switching from both cutting/bulking vice versa.

You still made strength gains during your cut ? Sounds good. Did you have a lower carb intake during the cut ?

Maybe i'll keep my current strength based lifts and tweak the assistance to see how it works.

i lower my calories. that includes lowering my carbs. so yes. some form of strength gain is possible but don't expect to jump from 315 to 405.

Your buff friends are correct. It is advisable for beginner to start with compound routines such as what you have constructed or you can always use stronglifts 5x5, 5/3/1, starting strength routine. All these routines are compound routines but some of them have accessory works, others have more than 3 exercises that you list down.

About your skinny friends, he is half right and half wrong. Squat and Deadlift are dangerous when you performed it wrong, that is why, the three above routines suggest that you start with low weight (empty bar) and progressive loading. Every time you managed to do 5 sets of 5 reps of squat, you add 5lbs of weight (stronglifts 5x5). Then, the form will slowly come if you learn about it.

Thanks. Will keep do as recommended and hopefully I gain weight.

You are correct about fat loss is due to diet, but doing weightlifting will ensure that minimal loss of muscle during cutting period. So, just stick to your bulking routine while cutting.

But then, there are also several routine that is good for fat loss. We know that cardio burn fat, but HIIT does it better IMO. I've tried a HIIT routine one where 4 compound exercises are being group into one circuit. Between each exercise, you rest 15 seconds and it was fantastic. The amount of sweat that I've produce in an air-condition room was unbelievable. Why don't you give a HIIT routine a try?

That is the exact definition of Barbell Complexes.

a few of the regs here are jaya33 members too, and im sure they would be happy to give you some pointers. if you ask nicely that is lol.

your buff friends are right, compounds works best especially for beginners. focus on putting poundages on them and you'll be on your way.

your skinny friend is WRONG. i started doing squats and deads approx 6 months into training, mainly because my workout buddies did not do them. i've done my own research and decided compounds are the way to go.

i started deadlifting and squats solo, and as like your friend i got laughed, i got insulted, the works. i had no one to check on my form, so i took vids and posted it here to get form checks. once my form got better, poundages increased dramatically, and my strength levels shot through the roof. i still do them solo, too.

its all in the head. if you have the will to do it you'll find a way.

Wow, laugh? Why? Must be meanies in the gym.

For me, deadlift is the best workout for me especially as it is 1x5. I gain tons of strenght by doing it. FYI, I only lift 70kg and everyone looking at me for some reason

Obviously those are the idiots that try to laugh at others to avoid others to judge on their weakness, just ignore those scums. I would laugh if somebody nvr deadlift before try to be hero and lift 100lbs from the ground with curving back.

I think it should be someone who has deadlifted before but still with curving back.

Lol, but sometimes you could not blame a guy. I say one old guy doing a very partial squat and the trainer did not even advice them the proper technique. Hell, I ask the trainer to become a 'spotter' when I do bench press and he actually lift it for me for the whole rep. I mean you spot not help... but hes a nice guy but trainer should really do what they pay for... train.

Yeah. Some are just not aware. Who knows, maybe some day they'll come to senses upon reading and they can correct others. hehe.