Please Scroll Down to See Forums Below I enjoy lifting weights and working out, but when I lift I am not looking to bodybuild and get huge, I play alot of sports and do alot of triathalons and dualathons. I am looking for a training method that will get me really cut and i want my body to look balanced. I havent yet come across a training method that has really worked and i havent seen any good ones on this site, so if anyone has a good sample workout or ideas i need it!
dont need to get to big
- Thread starter allspeed
- Start date
Parabellum
New member
What did you try in the past and what results have you acheived?
my most recent program consisted of a 3 day cycle that included day 1-back
chest
rear delts
calves
day2-bi's
tri's
shoulders
day3-quads
hamstrings
abs
i would change the exersise for each muslce every 14 days and i would do about 8-10 reps 3sets to failure .
i saw some good results in the begining but i usually do with every new program but it hasnt really improved in the last 2-3 weeks
chest
rear delts
calves
day2-bi's
tri's
shoulders
day3-quads
hamstrings
abs
i would change the exersise for each muslce every 14 days and i would do about 8-10 reps 3sets to failure .
i saw some good results in the begining but i usually do with every new program but it hasnt really improved in the last 2-3 weeks
This is what I'm doing this summer, allspeed:
I'm trying to lose some fat and gain speed as well
Day #1 Chest/Bis
BB Bench 3x5
Incline DB Press 2x8
BB Curls 5x5
Day #2 - Legs/Abs/Lower Back
Squats 3x5
Leg Press 2x8
Calf Raises 3x10
Hyper Extensions 3x15
Crunches 3x15
Day #3 - Rest
Day #4 - Lats/Traps
Pullups 5x5
BB Rows 2x8
VBar Pull Downs 2x8
3x8 Shrugs
Day #5 - Sprints/Plyos
Five 30 Meter Sprints
Jump Squats 2x8
Running Vert Jumps 2x8
Depth Jumps 2x8
Day #6 - Shoulders/Tris
5x5 Overhead DB Press
2x8 Front Raises
Dips 3x5
Lying Tricep Extensions 2x8
Day #7 - Rest
Day #8
Deadlifts 5x5
Hang cleans 2x8
Bulgarian Squats 2x8
Day #9 - Rest
I'm trying to lose some fat and gain speed as well
Day #1 Chest/Bis
BB Bench 3x5
Incline DB Press 2x8
BB Curls 5x5
Day #2 - Legs/Abs/Lower Back
Squats 3x5
Leg Press 2x8
Calf Raises 3x10
Hyper Extensions 3x15
Crunches 3x15
Day #3 - Rest
Day #4 - Lats/Traps
Pullups 5x5
BB Rows 2x8
VBar Pull Downs 2x8
3x8 Shrugs
Day #5 - Sprints/Plyos
Five 30 Meter Sprints
Jump Squats 2x8
Running Vert Jumps 2x8
Depth Jumps 2x8
Day #6 - Shoulders/Tris
5x5 Overhead DB Press
2x8 Front Raises
Dips 3x5
Lying Tricep Extensions 2x8
Day #7 - Rest
Day #8
Deadlifts 5x5
Hang cleans 2x8
Bulgarian Squats 2x8
Day #9 - Rest
I think we have similar goals. This is what I'm doing.
1. Chest
2. Back
3. Legs
4. Off
5. Arms
6. Shoulders
7. Off
And I do HIIT 3-4 times a week. I don't do it the same days each week though, just whenever I have time.
Chest
2x8-10 incline barbell press
5x5 dips
2x 8-10 WG flat bench to neck
2x15-20 Incline db flyes
Back
2x 6-8 deads
5x5 pullups
2x 6-10 bent over barbell rows
2x8-10 good mornings
Legs
2x20 Squat
5x5 Lunges
2x6 hack squat
5x5 straight leg deadlifts
2x20 Seated Calve raises
Arms
5x5 incline dumbell curls
2x6-10 standing bb curl w/ wide grip
2x8-10 Concentration curls
5x5 bb tricep extensions
2x6-8 close grip bench
2x20 dips for tris
2x6-10 Hammer Curls
2x6-10 Bb wrist curls
2x6-10 Reverse bb wrist curls
Shoulders
2x6-8 Military press (seated)
2x6 Arnold press
5x5 Standing Lateral Raises
5x5 upright rows
4 x 6-15 shrugs
2 x 8-10 Lying rear delt raise
Abs
2x15-20 Standing side Crunches
2x15-20 Reverse Crunches
2x15-20 Crunches
What's your diet like? Diet is very important.
1. Chest
2. Back
3. Legs
4. Off
5. Arms
6. Shoulders
7. Off
And I do HIIT 3-4 times a week. I don't do it the same days each week though, just whenever I have time.
Chest
2x8-10 incline barbell press
5x5 dips
2x 8-10 WG flat bench to neck
2x15-20 Incline db flyes
Back
2x 6-8 deads
5x5 pullups
2x 6-10 bent over barbell rows
2x8-10 good mornings
Legs
2x20 Squat
5x5 Lunges
2x6 hack squat
5x5 straight leg deadlifts
2x20 Seated Calve raises
Arms
5x5 incline dumbell curls
2x6-10 standing bb curl w/ wide grip
2x8-10 Concentration curls
5x5 bb tricep extensions
2x6-8 close grip bench
2x20 dips for tris
2x6-10 Hammer Curls
2x6-10 Bb wrist curls
2x6-10 Reverse bb wrist curls
Shoulders
2x6-8 Military press (seated)
2x6 Arnold press
5x5 Standing Lateral Raises
5x5 upright rows
4 x 6-15 shrugs
2 x 8-10 Lying rear delt raise
Abs
2x15-20 Standing side Crunches
2x15-20 Reverse Crunches
2x15-20 Crunches
What's your diet like? Diet is very important.
Zander1983
New member
If you don't want to get too big, don't eat too much 
S
slobberknocker
Guest
And then the clouds parted, and the voice of Reason itself spoke unto the enthronged masses, and his words were like the first rays of the dawning sun:
Zander1983 said:If you don't want to get too big, don't eat too much
collegiateLifter
New member
Zander1983 said:If you don't want to get too big, don't eat too much
that's the bottom line.
pwr_machine
New member
I hate to possibly sound like an ass, but I'm being honest when I tell you this. It's alot tougher to "bodybuild and get huge" than simply enjoying lifting weights and working out! Keep training hard and don't expect to be on the cover of Muscle and Fitness overnight.allspeed said:
overhead
New member
spatts said:
my five foot six inch girl that weights a whopping 125 just discovered she is above 20% body fat. Needless to say it was not a happy day. 100 pounds of muscle and bone, the rest fat. I thought she was going to throw up( of course that would not help the lean muscle mass
. Think that finally convinced her to follow me into the gym.
show me your diet if you can put bulk on anywhere when training for a triathalon....I will immediately switch to it
I dont mean to brag or anything but people are suprised to see how much bulk i have for the cardio training i do. I run alot like 7-8 miles every day except sunday. Also if i am feeling good ill ride my bike for about 20 or so. im fairly new to weight training ( only about a year or so) and i was just looking for some advice to improve on strength. If the workouts posted on "training methods" will help me then ill try them. I just wasnt sure if they were meant for adding just mass and no strenght. I dont know if its too much or whatver. Staying lean isnt a problem and it really never has, my diet is pretty healthy. I was really just looking to add more strenght thats all.
I dont mean to brag or anything but people are suprised to see how much bulk i have for the cardio training i do. I run alot like 7-8 miles every day except sunday. Also if i am feeling good ill ride my bike for about 20 or so. im fairly new to weight training ( only about a year or so) and i was just looking for some advice to improve on strength. If the workouts posted on "training methods" will help me then ill try them. I just wasnt sure if they were meant for adding just mass and no strenght. I dont know if its too much or whatver. Staying lean isnt a problem and it really never has, my diet is pretty healthy. I was really just looking to add more strenght thats all.
Well a good place to start is olympic lifting, and power lifting. Both of these sports have enormously strong guys and girls at tiny weights with no bulk.
Basically training for hypertrophy (bodybuilding) is training to increase the size of your muscles, this however is almost impossible without a calorie surplus and adequite rest. So most of the semi-serious posts are from people who have tried everything under the sun to put on size. They have all realized that it is not easy at all, and it sure as hell doesn't just happen.
Your best bet is to try a basic powerlifting routine, learn good form and even seek out an olympic lifting coach. These things will allow you to build the most strength and speed without any consideration of hypertrophy.
Basically training for hypertrophy (bodybuilding) is training to increase the size of your muscles, this however is almost impossible without a calorie surplus and adequite rest. So most of the semi-serious posts are from people who have tried everything under the sun to put on size. They have all realized that it is not easy at all, and it sure as hell doesn't just happen.
Your best bet is to try a basic powerlifting routine, learn good form and even seek out an olympic lifting coach. These things will allow you to build the most strength and speed without any consideration of hypertrophy.
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