Can anyone help me switch up my workout


  • Mar 14, 2008 12:40 AM GMT
    Well, I wanna change my workout. I don;t wanna follow this pre-made workout anymore and wanna personalize my own workout based on what I'm lacking in most and what I should be working on.

    I have some pics that I added to my profile that are still waiting approval. So, i'll describe my body for now:

    6'1 and 140 lbs. Pretty much flat chested, fairly skinny arms, although they have grew a bit in the past 2 months, back is okay, and mid-section is what I want to work on most, as the majority of us do. I have the abs, they just don't show as well as I want them to. I know it's pretty hard to picture a body with words only, so send me a message if you're interested in helping.

    I want the typical beach body. I wanna achieve it hopefully by the summer, late summer is fine.

    Here is what I currently do:

    5x5 each workout

    Monday: Squat, incline bench press, Lat Pull-Downs, Some ab workouts

    Wednesday: Front Squat, deadlift, dip, Decline Bench Press, Ab Workouts

    Friday: Squat, flat bench press, bent-over row, back extension, Ab Workouts

    I also just threw in cardio Tuesday and Thursday to try to lower my bf.

    I have no defined diet, but most of what I eat is clean. I try to fit in between 4 and 6 meals a day. I also drink one protein shake every day; 1 scoop whey protein with 8-10oz. 2% milk.

    My weight fluctuates between 138 and 141 lbs.

    What I'm looking for is to reach at least 150 lbs. by the start of the summer, which is around mid-June, consisting of lean muscle gains, more defined muscle, and a decrease in bf%. Even though I want to gain some mass right now, I don't want to necessarily bulk up a lot in the long run, just have that lean, cut look. I would also like to increase my strength dramatically.

    Let me know if you need anymore information, and thanks in advance icon_smile.gif
  • Posted by a hidden member.
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    Mar 14, 2008 2:47 AM GMT
    You and a personal trainer is the only way you're going to get a good personalized workout.

    I'd recommend you try one of the Workout Plans listed here on RJ - http://www.realjock.com/workout/901. Make sure you go through all days of the week.

    The main thing you're going to want to change up at least is to group your exercises together by body group. Here is an example I use:

    - Legs
    - Chest (and Triceps)
    - Back (and Biceps)
    - Shoulders
    - Arms (sometimes seperate from back and chest)

    Then I'll incorporate abs when I feel like it. If you don't know what exercises do what muscle group, check out the workout plan or search the web.
  • fitdude62

    Posts: 294

    Mar 14, 2008 2:55 AM GMT
    You're facing the same challenge as most people. I see it everyday with my clients. I would be more than happy to help.

    I have a complete online training program where I can design a workout just for you to meet your goals. Check it out at www.perfectfitwc.com and look under the online training tab.

    You may contact me here if you have any other questions.
    David
  • GQjock

    Posts: 11649

    Mar 14, 2008 10:13 AM GMT
    Seems to me that your workout might be kind of on the lean side if your goal is to gain some muscle mass
    ie: beach body
    First off... your system of 5x5 doesn't follow what muscle responds to best in exercise
    to get the most out of any weight...it's been shown that anything that allows 8-12 reps is best
    also 5 sets might be a bit overkill
    3-4 sets will probably do you better

    Take a look at some of the pre-made workouts here on RJ and on other sites...and you'll start seeing a pattern of the right amt of reps and sets
    Pick a workout that best suits you and what you're looking for
    the other thing is since you're on the skinny side you're going to have to take in more cals...and that means you'll need to eat more too
  • Kevin82

    Posts: 273

    Mar 14, 2008 11:27 AM GMT
    I would say limit your cardio to once a week if at all and eat lots of clean carbs, like quinoa and brown rice, lots of protein, and of course veggies. If you eat clean your body will be more then happy to use it as fuel rather than put it to the side.
    For a workout I would give back and biceps their own day, chest and triceps, shoulders, legs, and you should work out your abs every other day and maybe hit them real hard one day a week.
    As for reps keep it between 8 and 10 and for sets like others have said 3-4 depending on how strong you feel.
    Listen to your body, remember that form is more important than weight, don't hurt yourself, and get plenty of sleep. Sleep is huge if you are trying to grow/heal.
    That is what I would do when I'm looking to gain muscle mass.
    Good luck :-D
  • Posted by a hidden member.
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    Mar 14, 2008 12:02 PM GMT
    Agree with GQ without knowing your calorie intake we can only assume you are not monitoring add this to what you describe in your post you would classify yourself as a "hard gainer"?

    So if thats the case you dont want to be going for masses and masses of reps you need to conserve those calories to build. Do less lift heavier is your answer

    Personal choice on this one but squats and deads on the same day means the secondary exercise ie deads is a submaximal effort and being a major compound I would either drop the squats that day or change the order.

    Throwing in the cardio burns calories you either want to build or you dont with building if not concentrating on nutrition then its guess work and yuo could be undoing all your hard eating and lifting if you are taking away too many calories

  • Mar 14, 2008 2:54 PM GMT
    Thanks for all the great tips and recommendations.

    The reason why I incorporate cardio is so I can lower my bf% to get my abs to really show more. I wanna get that layer of fat that most of us have out of the way.
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    Mar 14, 2008 3:06 PM GMT
    whatsupdude4693 saidThanks for all the great tips and recommendations.

    The reason why I incorporate cardio is so I can lower my bf% to get my abs to really show more. I wanna get that layer of fat that most of us have out of the way.


    Well...you can't gain muscle AND lose bodyfat, particularly if you are a hard gainer). Gaining muscle will always involve gaining some fat as well. So you should decide what your immediate goal is: leaning out and having a "beach body", in which case you can continue what you are doing.

    If you want to gain muscle and strength, you need to diversify your workouts. Compound sets, supersets, "around the world" sets (do 1 exercise for each upper body part for 3 sets, then do 1 set for each boydpart to burnout), and things like that.

    You've already been offered some advice, but I'd be happy to give you my own advice. ust send me an email.
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    Mar 14, 2008 4:05 PM GMT
    there's also the issue of variety:

    you should be doing an entirely new set of exercises with regularity.

    some other simple methods of shocking your system without researching new exercises:

    *do the exercises slower with higher weight and fewer reps

    *do the exercises in reverse order (start with the end and go to the beginning)

    *do the exercises on an instability surface

    *shorten the amount of rest between sets, use supersets

    *change the time of day you work out

    *if you've been focusing on the concentric effort, switch and focus on eccentric or isometric

    *do the same workout while wearing a weighted vest and or wrist/ankle weights

    *implement explosive/plyometric actions (e.g. if you do bicep curls with dumbbells, put them down, pick up a medicine ball and at the top of the curl toss the ball in the air, catch it, and resist coming down)

    *if you do your exercises sitting down or on a machine, stand your ass up! if you're already standing up, do one set standing on one foot and then switch feet for the next set
  • Posted by a hidden member.
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    Apr 06, 2008 4:50 PM GMT
    whatsupdude4693 saidI wanna get that layer of fat that most of us have out of the way.

    Looking at your pics, I have no idea what you're talking about. I don't think you have that layer of fat to worry about. You just need more development of the muscle underneath.

    Looking at your frame, you look like one of those guys that has a hard time gaining weight no matter what they do. You have a problem many of us would like to have, namely that you can eat anything and everything in sight and still not gain weight.

    But in order for you to gain in size, you'll need to add calories, and a lot of them. I had a friend in college who was built like you, about the same height and weight. He started taking a high-calorie supplement (which I'm not necessarily recommending) and within about six months, he had put on a good quality 30 lbs. and looked great.
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    Apr 07, 2008 2:40 AM GMT
    LatinMuscleSF said[quote][cite]whatsupdude4693 said[/cite]Thanks for all the great tips and recommendations.

    The reason why I incorporate cardio is so I can lower my bf% to get my abs to really show more. I wanna get that layer of fat that most of us have out of the way.


    Well...you can't gain muscle AND lose bodyfat, particularly if you are a hard gainer). Gaining muscle will always involve gaining some fat as well.[/quote]

    You should read this advice over and over again and make yourself believe it, because it is TRUE!

    At 6'1 and 140lbs, I would recommend you concentrate on adding muscle. If you have your Calories/Protein Grams/Carb Grams and Fat Grams in line, most of what you gain will be muscle. But you WILL gain some fat as LatinMuscleSF said. It's never 100% one way or the other. (Unless you are chemically assisted/enhanced)

    Again, Diet is a big part here. If you want to make quality gains you've got to be in a calorie surplus each day so your muscles can resynthesize and grow. Which means EAT EAT EAT!! But make sure you're eating the right things.

    Right now, cardio should take a way back seat, if it is done at all.

    Good Luck,

    Dave
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    Apr 07, 2008 2:57 AM GMT
    Hi
    It sounds like you are doing the typical workout..focusing on just body parts and resistant training.

    First, I would suggest you have a prehabilitation assessment done. It will show where your weaknesses are, body balance, and a whole lot of things that can help in developing a better workout routine.

    Your diet needs work as well. Are you taking in more calories than you burn off? You only need 15% of your diet from protein...what kind of carbs do you eat, etc.

    I use a heavy-light-medium workout with my clients...choose an exercise for each body part. Determine the max. you can lift for each. Do 90 % on day one for 6 reps/2sets. Take a day off. The second day in the gym do 60% for 10-12 reps for 2 sets..another day off. Third day is 80$ for 8-10 reps.

    On the third week, add a set; on the fifth week, add another, on the seventh, add another.

    This type of routine strengthens ligaments, tendons AND muscles...helping to keep body in alignment, etc.

    With a good nutrition plan, you can gain 8-10 pounds of lean muscle in this eight week cycle.