Need new workout program

  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 12:59 AM GMT
    Hey, guys!

    First time posting here. I'd like to ask for some advice.

    I've been working out for a year now, using the 5 x 5 program, I learned from the previous gym I used to go to, three times a week. I have what I think most of you refer to as plateaued on my benchpress. I can't seem to lift weights heavier than 135lbs.

    I'm doing rows of 185lbs, squats of 205lbs, deadlifts of 225lbs and military presses of 135lbs.

    But I'm already quite satisfied with the weight I've gain so far. I don't look forward to gaining some more cause then, I really might need an overhaul of my whole wardrobe. I've gone from 140lbs to 160lbs.

    What I would like advice on is what program can I do now to trim and shape my muscles. I wanted to try the strong and lean program here but I don't seem to have the luxury to go to the gym more than three times a week. I especially would like to focus on shaping my delts into a really nice round shape.

    Any help would be greatly appreciated.

    Thanks!
  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 7:13 AM GMT
    Hi - well done for putting on that muscle! The key here is to add in some cv work to your programme. So I suggest:

    1. Lift weights for part of two sessions, say Monday and Friday. For the other part of the session do some CV work.

    2. On the middle session do 30 - 40 mins CV work. But all your CV work must be high intensity. Interval training is best. Use a heart rate monitor and keep you average heart rate at 80 + % of maximum. ( Do you know how to calculate this?)

    3. Keep you nutrition right too - 5-6 grams of carbs a day and 1.5 - 2 grams of protein a day. Keep the fat intake down and eat low animal fat foods , oily fish and plant fats.

    In this way you will lose fat, increase your definition, develop your fast twitch muscle fibres, feel great and look fantastic. Work at it for the next 3 months and don't worry if you lose a few pounds.
  • Webster666

    Posts: 9217

    Mar 23, 2009 12:36 PM GMT
    Your current workout routine seems to be all for strength training rather than building.
    My two favorite delt exercises are LIGHT-weight dumbbell standing raises up and out to the side (both arms at the same time), then up and out in front of you (one arm, then the other). Best, if you can look in the mirror while you're doing them. If you push yourself to lift too heavy weights while working your delts, you will most probably injure them and be forced to stop working out altogether until they heal. For building your delts, I certainly don't advocate the explosive moves I've seen some guys use, with heavy weights.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 1:45 PM GMT
    Thanks devontrainer and Webster666!

    devontrainer, I practice wu shu occassionally and I bike to and from the gym, which is about a 30 minute trip. I don't know if that counts as CV work already.

    Webmaster666, do you know the name of that delt exercise you mentioned so I can look it up online for video references? And what exactly would be considered light weight for me? I'm not an expert on this and I have a tendency to always want to lift heavier weights.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 2:20 PM GMT
    I do the delts stuff with 10 or 12 lb dumbbells and high repetitions. I tried it once with 20lb. BIG MISTAKE.

    I´d say the 30 mins bike ride counts as cardio.. but what really cuts up is HIIT.. so you may want to reflect on that.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 2:44 PM GMT
    Thanks, Lostboy!

    Do you know the name of the exercise Webster666 is referring to? I can't seem to get a clear picture of how to do it properly.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 5:24 PM GMT
    I presume we are talking about lateral raise with dumbbell and front raise with dumbbell (or variations)....

  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 6:50 PM GMT
    Hi - I think the cycling may not be of high enough intensity - you need to be working as hard as you can for about 30 minutes.

    As far as the delts are concerned do 4 exercises:

    shoulder press

    front raise

    Lateral raise

    bent over barbell row

    Do 2 of these at each session - 3 sets of 8 to 12 reps

    good luck
  • Posted by a hidden member.
    Log in to view his profile

    Mar 23, 2009 6:54 PM GMT
    It does depend on the cycling. If it´s a lot of stop start with traffic lights and sprints as is city cycling in much fo the world that is different from a slow 30 minute dawdle through the park...
  • Posted by a hidden member.
    Log in to view his profile

    Mar 26, 2009 7:39 AM GMT
    Hey, guys! Thanks again. Will definitely look into adding a HIIT to my work out. Still reading up on it.
  • neon4u

    Posts: 1152

    Apr 10, 2009 1:39 AM GMT
    dude you gotta try RealJocks 12 week Strength Program. I tried it last year gonna do it again next week. Look on the workout page.
  • Posted by a hidden member.
    Log in to view his profile

    May 11, 2009 7:30 AM GMT
    neon4u

    Thanks, man.

    I'm actually planning to try that one when I get the time to work out more than 3 times a week.
  • Webster666

    Posts: 9217

    May 12, 2009 4:33 AM GMT
    "do you know the name of that delt exercise you mentioned so I can look it up online for video references? And what exactly would be considered light weight for me? I'm not an expert on this and I have a tendency to always want to lift heavier weights."
    _______________________________________
    Sorry to take so long getting back to you. I just saw your question, today.
    You're smart to do some on line research to learn how to do the exercises correctly (good form).
    Side dumbbell raises.
    Front dumbbell raises.
    Start out with no more than two 10-pound dumbbells.
    I'm serious.
    Get your form perfected.
    Then, if you feel like you can do more, go up to 15 pound dumbbells.
    But, please keep in mind that it's very easy to injure your shoulder muscles, using weights that are too heavy.
  • Posted by a hidden member.
    Log in to view his profile

    May 14, 2009 6:29 PM GMT
    Webster666: Thanks, man. Appreciate it.icon_biggrin.gif