building muscle three days a week, I need your help!! suggestions please:)

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    Dec 23, 2008 2:49 PM GMT
    So, Ive been wokring out about two years now and had good success. When i first started two years ago, my program consisted of a six day a week total body workout( i know right? alot) and I was doing 3 to 4 cardio sessions of around 30min each. well , then i needed a change and started searching for other workouts and started doing all kinds of splits which is when I started to notice a downward fall in my results. I recently ended the 12 week muscle bulding program on here and I did like it, I feel stronger but didnt really gain much else. Anyways, Im guessing my best option at this point is to start over and do a three day a week workout total body with heavier weights compound with little cardio. My only problem is this option is geared towards beginners?! and not sure what I should do. Ive lost some muscle from this trial and error process and just wanna stick to something and see results. my diet i believe is on track. i usuallu eat like 2600 cals 55% carbs 20% protein and the rest fats. I eat a lot of fruit and get my veggies. anyways, what should i do? any suggestions? Thanks.ps my goal is to build muscle but not like a body builder more like a david beckham look..... and im trying to become an underwear model. ....... icon_smile.gificon_biggrin.gif
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    Dec 23, 2008 3:17 PM GMT
    Whole-body workouts, 3x a week, are the foundation of Hypertrophy Specific Training, no matter what level you're at:

    http://www.hypertrophy-specific.com/hst_index.html
  • DiverScience

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    Dec 23, 2008 3:21 PM GMT
    Good refernce OW listed.

    As for diet... well you listed an intake, but nothing about if it's enough. If you want to put on mass, you have to eat enough for your body to build that mass out of. For some it could be 1200 cals. For others (one friend I know personally) it's 3000 cals a day just to not lose, if he wants to gain he has to at upward of 4500-5000 cals a day.

    Something to remember, no matter what plan you're using, if you're not eating more than you're burning, you can't gain mass.
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    Dec 23, 2008 3:33 PM GMT
    Main thing is if it works it´s what you should do. If 3 times a week whole body works for you (and it´s what I do and have no intention of changing, though the 3 routines are different) then that´s what you want to do. I toyed with the split routines, but in the end decided that they aren´t for me, at least now. And you´re looking great in your profile icon_cool.gif
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    Dec 23, 2008 3:54 PM GMT
    thanks well not sure if 2600 cals is enough but that seems comfortable without gaining too much fat cuz last time i tried the whoole eating 3300 cals and that didnt do me justice. thanks you guys!! also, the only thing i dont like about this workout is im used to working out everyday which was my happy moment of the day lol and on these off days im soooo tempted to go and do more
  • DiverScience

    Posts: 1426

    Dec 23, 2008 4:34 PM GMT
    rosenberger_m saidthanks well not sure if 2600 cals is enough but that seems comfortable without gaining too much fat cuz last time i tried the whoole eating 3300 cals and that didnt do me justice. thanks you guys!! also, the only thing i dont like about this workout is im used to working out everyday which was my happy moment of the day lol and on these off days im soooo tempted to go and do more


    Remember that the in between time is time your body needs to build that new muscle you're trying for. If you go back, you'll just end up breaking it back down and burning it. Not your goal.
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    Dec 23, 2008 6:00 PM GMT
    rosenberger_m saidthanks well not sure if 2600 cals is enough but that seems comfortable without gaining too much fat cuz last time i tried the whoole eating 3300 cals and that didnt do me justice. thanks you guys!! also, the only thing i dont like about this workout is im used to working out everyday which was my happy moment of the day lol and on these off days im soooo tempted to go and do more


    You look incredible the way you are. Stop your kvetching. You need to EAT, EAT, EAT (trademark, Chuckystud).

    Diver: HST argues that the business about recuperation is vastly overstated.
  • DiverScience

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    Dec 23, 2008 6:21 PM GMT
    And yet still goes with a 3x a week workout...
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    Dec 23, 2008 9:42 PM GMT
    lol thanks guys, when you eat healthy it still feels like ur not eating lol.
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    Dec 23, 2008 10:58 PM GMT
    Work out 3x per week.

    And eat enough. 2600 calories for your height/weight is not enough. Try upping your caloric intake to 3000-3200 per day. Eat 2g of protein per pound of body weight. And stop eating carbs at 6PM, it will keep you from getting too fat.

    Good luck man!
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    Dec 24, 2008 12:04 AM GMT
    you look amazing.
    i did 3 days a week and it was great for me. I'm going to try 5days a week not.
    so much balancing and tweaking, i feel ya.
    good luck
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    Dec 24, 2008 5:20 AM GMT
    DiverScience saidAnd yet still goes with a 3x a week workout...


    Actually, 3x weekly is the minimum it recommends, but permits more. I think it is less concerned with the muscle recuperation factor than stress on the CNS. But then it has that deconditioning period built in. And then.....

    I find its website incredibly contradictory and confusing.
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    Dec 24, 2008 5:24 AM GMT
    ObsceneWish saidI find its website incredibly contradictory and confusing.


    I've done HST a few times myself and I recommended it for a great changeup. But I agree, the web site is one of the most confusing and obtuse pieces of writing there is. I think it was designed that way on purpose to create a business opportunity for HST knowledgeable trainers.

    Hmmm....

    * strokes chin thoughtfully *
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    Dec 24, 2008 1:38 PM GMT
    They have a PDF handbook that helps, but apparently not so much that they could get it actually published.

    I've done nothing but their training for 3 years now. I used to do stuff like 5x5 but aging makes HST agreeable since it doesn't require maximum lifts every workout.
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    Dec 27, 2008 7:38 AM GMT
    spend 10 bucks and buy "built for show" on amazon. yah i know the title is dumb and more vain than anything, but it's just to get you to pick the book off the shelf. the workouts are 3x / week and all about using compound exercises for big gains. it's sensible and a bit funny and has a year-long workout program.