My muscle building regimen

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    Jan 09, 2013 5:42 AM GMT
    Those with more experience than me.. please chime in. This is with the help of my personal trainer and my own research.

    full body work out twice a week:
    bench press
    deadlift
    lat pull down
    dumbbell fly
    lunges
    cable seated row
    bicep curl
    tricep cable pull down
    dumbbell cuban press
    standing oblique crunch
    ab crunch workouts

    for each workout i do 4 sets.
    1st set: weight at 65% of max, ≤ 12 reps
    2nd set: weight at 75% of max, ≤ 8 reps
    3rd set: weight at 90%, ≤ 4 reps
    4th set: weight at 60-70%, max reps until fatigue (i usually do around 15)

    rest 90 seconds between each workout, sometimes between each set if I am doing big stuff like bench press.

    I've been doing this routine since the middle of November 2012.

    Diet:
    150g protein daily, 20-35% of calories
    carbs: 45-65% of calories
    fat: 20-35% of calories

    I eat around 2800 calories a day. Once a week I have a cheat/ feed day where I will consume an additional 1,000 calories or so.

    I swim rigorously for 45 minutes 3 days a week, at least. Today I rode my bike for 30 miles. Getting plenty of cardio.



    Anyone with more expertise about muscle building and strength training, please, offer your wisdom. I would like to build 10-20 lbs. of muscle by the end of 2013. Possible?
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    Jan 09, 2013 5:54 AM GMT
    Last time I tried to build muscle, Monsanto sued me for trademark infringement.
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    Jan 09, 2013 2:20 PM GMT
    What progress have you seen so far timshel?

    I think that would probably work reasonably well.

    Are you still feeling challenged by the weights you're lifting, ie increasing the weights as you find youre able to do more?

    I'd consider maybe increasing your routine to 3 times a week if its seeming to easy.

    Also, consider throwing some barbell squats in there to work your glutes and quads..

  • GWriter

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    Jan 09, 2013 3:36 PM GMT
    Middle of November? Probably time for a change. Your muscles need variety to stay stimulated. Change up your split. If you can only do twice a week try splitting upper and lower body, or front/back. If you can do four days a week you will probably see better results. You could try legs, chest, back, arms and shoulders - or some variation of that.
    Good luck!
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    Jan 09, 2013 3:50 PM GMT
    Erm... try reading up on science journals on after X number of sets muscles are fully torn to grow and start to burn calories. Also different muscle fibers respond to different sets and reps.
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    Jan 09, 2013 4:00 PM GMT
    I'd also say you should change up your routine. I typically go 4-6 weeks, then try to completely change it up. Maybe you could try some exercises that will emphasize your core (using stability balls, etc).
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    Jan 09, 2013 4:54 PM GMT
    Not a fan of doing 12 sets on the first set and not a fan of fatiguing the muscle on the last set. Your goal is to progressively lift heavier weights and doing those two things are detrimental to your goal imo When I used to do 12 reps on the first set, my muscles were really fatigued by my last set. I also plateaued quickly because it's more difficult to build strength if you are doing high reps. Fatiguing your muscles on your last set isn't good either. If your back and bis are fatigued after your lat pull downs, you won't be able to lift heavy on rows. The exercises that you are doing are good, but the volume is a little high. I would be a stick figure if I did routines that are that high in volume combined with swimming and riding my bike. I say stick to compound movements if you are doing full body workouts.
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    Jan 09, 2013 6:40 PM GMT
    I have added weight over that time and a few new exercises.
    My results on my core, lats, glutes, arms, and shoulders have been great so far. My chest looks to be progressing a lot slower though. That is my main focus too. I recently added the dumbbell flys to help with that.
    As far as my quads and calves, those are naturally very muscular for me so don't need to work much on them. The swimming and biking helps too.

    Thanks guys!
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    Jan 09, 2013 8:02 PM GMT
    I am going to do the RJ 12 week strong and lean workout program, that seems like the best fit for what I want.
    Has anybody else tried this routine?