Need opinions please

[Anthony1980]

So this might be a stupid question but muscles will still grow pretty well even only working them once a week? And also about the rep range, i do 8. It works for me.

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[Anthony1980]

I just wanted to add that im at 216lbs 6ft and 32 years old... the first 4 months i did nothing but cardio and lost 60 lbs. My goal is trying to add some muscle but losing belly fat. I have very little fat anywhere else.That has me stumped. Can get rid of that to save my life lol but on a good note. I went from a size 42 pants to a 34 and 3x shirt to a large.

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[Evan Tipps]

Muscles need recovery. Once a week should be fine. Its all in how hard you train and your diet. Losing fat is all in your diet. Abs are made in the kitchen. I was in your shoes once and I did alot of cardio and lost 40 pounds, still looked like shit with my shirt off though.. You have to diet right! Train hard, sleep well, and eat right and you will grow and lose that stubborn fat.

 

[Anthony1980]

Well i used to do ALL upper body on mon and thurs and ALL lower on tues and fri but i think that was a little much. Oh and with at least 2 exercises per muscle group but like i said it about killed me.

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[Evan Tipps]

This should be okay
Mon-chest/tri (incline barbell 5x8, flat db 5x8, close grip bench 3x10, weighted dips 3x5-8)
Tue-legs (squats 5x 3-25 switch it up. straight leg deadlifts 5x5-12/alternate with reg deadlifts. Do sldl one leg day next do convential deads, leg press 3x6-25, hammy curls/lunges.)
wed-rest. Light cardio
Thursday back/bi (barbell row 5x8, tbar rows 3x5-12, pullups 3 sets failure, straightbar curls 3x8-12)
Friday- shoulders (standing millitary press 5x-6-10, seated arnold press 3x 8-12, rear delt flys 3x30-60, barbell shrugs 3x10-15)
Sat/sunday off.

 

[obsessedwliftin]

Evan your going to crush him bro. That's a great intermediate workout you listed. This guy is 32 years old and out of shape at this point. Hes only been lifting 4 months bro. He needs compound lifts with less volume to stabilize his muscles.

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[Anthony1980]

Approx how many calories? 2500-3000? Or less?

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[Evan Tipps]

Evan your going to crush him bro. That's a great intermediate workout you listed. This guy is 32 years old and out of shape at this point. Hes only been lifting 4 months bro. He needs compound lifts with less volume to stabilize his muscles.

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I didnt think it was that much volume.. and its mostly all compound lifts.. I did more then that when I first started lifting..

 

[Anthony1980]

My absolute favorite exercises are dumbbell. Any dumbbell exercise

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[obsessedwliftin]

I didnt think it was that much volume.. and its mostly all compound lifts.. I did more then that when I first started lifting..

You are half his age and your test is pumping like crazy. Lol

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