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Help me set up a workout....

theguy351

theguy351

New member
Hey, im trying to set up a new workout to run, while a cut to try and shock some muscles cause i been doing a 3x5 and i feel alot of muscles arent getting worked.....

so i wanna run a workout of all supersets while i cut, then clean bulk through the winter......but i really need to cut off this fat first

so i jus need help setting this thing up....like if im gonna do supersets only, is 3 days a week ok? can someone with experience help me out? (btw i am doing cardio along with the liftin)
 
Make sure you do your cardio after the weights. wouldnt do too much supersets, try supersetting with arms and possibly shoulders. For chest try drop sets for 2 levels and maybe 2 sets. Or just do your regular bench and do 1 drop set at the end of it.
And as for back with your deads (please do these) try going 12,10,10,6 while adding more weight each set. Try having a 4 week cycle.
eg.
W1 Deads: Heavy 3x5
W2 Deads: 4x12,10,10,6
W3 Deads:3x8-10 (lighter)
w4 Smith machine Deads (to really isolate the back beyong belief) 3x8-10

Thats what I do and then build the rest of the back routine AROUND that.
 
Make sure you do your cardio after the weights. wouldnt do too much supersets, try supersetting with arms and possibly shoulders. For chest try drop sets for 2 levels and maybe 2 sets. Or just do your regular bench and do 1 drop set at the end of it.
And as for back with your deads (please do these) try going 12,10,10,6 while adding more weight each set. Try having a 4 week cycle.
eg.
W1 Deads: Heavy 3x5
W2 Deads: 4x12,10,10,6
W3 Deads:3x8-10 (lighter)
w4 Smith machine Deads (to really isolate the back beyond belief) 3x8-10

Thats what I do and then build the rest of the back routine AROUND that.
 
what i was gonna do was do like 2 core lifts a day like

day 1: squat/bench

day 2: squat/dead

day 3: squat/military press???? (suggest a better one for here)

then each day superset my auxilary lifts....like day one auxilaries are chest and arm
day two auxilary are back and legs
day3 auxialry are shoulders/arms again

would that work?
 
You want to cut fat? Don't alter your weight training. Do more cardio and eat better. Nuff said.
 
I'll disagree with the other answers. Not the above posts on diet and cardio though.

The proposed program isn't necessarily wrong. Not a common setup but I don't see the flaw. It's still based on core lifts. Now, this way, there's more emphasis on hypertrophy instead of traditional 'assistance' work.

You've just finished a 3x5. It's not uncommon to cycle strength and hypertrophy phases to prevent burnout. This may be a good time with a reduced cal. intake.

Will it be effective? I don't know. Part of all weight training is intuitive. If you trust your judgement then it's worth a shot. You can always scrap it with a lesson learned if you feel it's not working.

On Day 3, if you don't want to overhead press, you can do light chest:
maybe 2x10 or inclines, followed by dips.
 
fortunatesun said:
I'll disagree with the other answers. Not the above posts on diet and cardio though.

The proposed program isn't necessarily wrong. Not a common setup but I don't see the flaw. It's still based on core lifts. Now, this way, there's more emphasis on hypertrophy instead of traditional 'assistance' work.

You've just finished a 3x5. It's not uncommon to cycle strength and hypertrophy phases to prevent burnout. This may be a good time with a reduced cal. intake.

Will it be effective? I don't know. Part of all weight training is intuitive. If you trust your judgement then it's worth a shot. You can always scrap it with a lesson learned if you feel it's not working.

On Day 3, if you don't want to overhead press, you can do light chest:
maybe 2x10 or inclines, followed by dips.
Click to expand...

why no overhead press?

what if i broke it up like:

and if i were to break it down like

m: chest/shouders
W: Legs
F: Arms/Back

and did like
Bench/Military as core on monday
Squat and leg press as core on wednsday
BB Rows and Deads as core on friday

and then auxilaries i know how to fit em in.....

would this be benificial to me if i am looking to cut? i plan on doing hiit on tues and thurs....and some form of cardio everyday...
 
theguy351 said:
why no overhead press?
I said that because you said you were looking for something else as a primary exercise. Then OP as superset or dropset afterwards. Maybe I misread..

m: chest/shouders
W: Legs
F: Arms/Back

and did like
Bench/Military as core on monday
Squat and leg press as core on wednsday
BB Rows and Deads as core on friday
This looks more like a traditional split than the first post. It's your call.
and then auxilaries i know how to fit em in.....

would this be benificial to me if i am looking to cut? i plan on doing hiit on tues and thurs....and some form of cardio everyday...
If your diet is right then any well constructed program is OK. The important thing is to keep your volume right. In other words no slacking off or overcompensating by doing too much work. One way of looking at it is this: If, for instance, you were doing 3x5 squat at 200 lbs. per rep, then the total amount of weight moved was 15 repsx 200 or 3000 lbs. How ever you break legs down in your new program, you should try to increase that number steadily. If you do less or the same then you're moving backwards.
Click to expand...

Hope this answers your question.
 
theguy351 said:
completely different thread.....if ur gonna post in it why not post something constructive?

and what if i did lifting all 5 days during the cut? would that be too much? like m,w,f upper body and t,th lower body? and if i didn ti this way how would i work in cardio?
Click to expand...
wow that is an assinine statement isn't it?

from the other thread:

theguy351 said:
I'm cutting, but dont wanna lose the muscle i gained......

i was on a 3x5 for a few months and gained alot of muscle, but it is deffinately time to cut (never cut beore)and then bulk up on a 5x5 or something in a few months

what i want is to get alot leaner and lose all my excess fat now, before i start a clean bulk.

I was planning on jogging 2 miles every morning and doing hiit ona rowing machine (good or no?) for 15-20 mins 2-3 times a week......
im just not sure what lifting routine will be most beneficial for me....

help is greatly appreciated.

Thanks guys.
Click to expand...

from this thread:
theguy351 said:
Hey, im trying to set up a new workout to run, while a cut to try and shock some muscles cause i been doing a 3x5 and i feel alot of muscles arent getting worked.....

so i wanna run a workout of all supersets while i cut, then clean bulk through the winter......but i really need to cut off this fat first

so i jus need help setting this thing up....like if im gonna do supersets only, is 3 days a week ok? can someone with experience help me out? (btw i am doing cardio along with the liftin)
Click to expand...

am i imagining or are those posts basically getting at the same thing?
:qt:

and about being constructive.... FYI:
http://www.elitefitness.com/forum/7702598-post10.html

already posted that in the other thread.
 
Just think about how much you could have already cut if you had started doing SOMETHING instead of asking the exact same questions is minutely different ways.

No flame, but get to work!
 
i have been lifting and running, but im not sure if what i am doing is gonna work or if its just gonna bea waste

basically what i was planning on doing b4 i posed the question was

M,W,F upper body lifts, alternating core lifts each time (either bench, military press, etc...) then supersetting auxilarys (curls, tris, machine work)

then t,th do legs

would this be over doing it if i run low intensity cardio everyday too? or maybe hiit in the morning?

im basically not trying to get smaler, i just wanna lean up and have a more athletic look...since i been lifting i got bigger, but slower and blockier....

basically....will this routine help me in my goals? and if not can someone pose a routine that will
 
you need to start reading people's responses, or you'll end up like jkurz.

I think you need to just stop worry about 'this and that' not working or maybe working and just do it. If you don't like the suggestions that the experienced people on here are giving you, then do something yourself through trial and error or whatever.

IMO, as everybody else has been telling you also, your workout does not matter. Your diet is what you should be worried about. I could do a 3x5 or 5x5 fullbody mwf, and as long as my diet is good, I can slowly cut away that fat, around 1lb. per week, and sooner or later I'll get that athletic look.

Cardio's not that big of a deal either. It helps some. All I do is run sprints sometimes on my off days to keep my legs and limbs fresh and speed up to check, since I'm already athletic.

I hope this helps at least some for you
 
ok, im reading the responses and im interacting with them....its not like everything everyone throws at me is set in stone and 100% for me. SO i take what they post, and i read it and i try and improve on it and ask if it would work.

Maybe some of you arent reading my posts.

This is the last one to clarify, then all suggestions after here will be strongly considered.

So i did the 3x5 for a while and put on a decent bit of mass.....mainly all my lifts increased alot except for bench and my arms....idk y but my arms barely grew at the rate the rest of me did and my chest just is a tough gainer area for me.

well anyway, i am looking for a routine to ,(last time i say this,lol) help me cut up and acheive the more vascualr and athletic look. My main problem is my stomach. Theres not much fat elsewhere on me (i know i cant spot reduce so dont jump on me for saying that) but my stomach got to the point where i have to cut down now. So, i want to cut up and lose the stomach....like completely. My problem was i had a bit of a gut before i started bulking, so since ive been lifting ive never been a low bf guy, but i want it now, so i can clean bulk after i get it and then stay in that shape for good.

So my main questions are

How should i break up my workouts? I know some ppl suggested it already, but what is the most effective way to set up a lifting scheme and acheive what i am going for?

What kind fo diet should i do? I never really had a diet and so i dont know how to manage it....any1 have a link to like a sample week or something?

What are the best exercises for helping my arms grow? (no im not looking for "Teh GUNZZ!!!1!!1" lol, but i need them to be bigger to go along with the rest of my body.

What are the most proficiet exercises and rep range for my goals?

Any supplements i should take that will help me in my goals?


Anyone that helps me out with these questions is a truely good user. Don't flame me, i just wanted to get it all out in the open. Thanks!
 
i can't link to a diet but some general tips for keeping your bodyfat low:

know about the glycemic index of foods you eat, and only eat high glycemic carbs sparingly. some people like them post-training, and personally i'm ok with having some a few times a day as long as i'm not sedentary - but most people eat a lot of these and it makes leaning out difficult.

in general, go for less processed foods with shorter ingredients lists. this would mean for instance, snacking on cashews or apple slices, sticking with peanut butter that has 'peanuts and salt' as its only ingredients, etc. stay away from soft drinks, even diet - i drank diet soda for years and when i stopped i noticed some definite health benefits.

basically try to eat real foods (eggs, meat, yogurt, fruit, veggies, beans) and get plenty of fat and protein, and do your best to make any carbs you eat fibrous/low glycemic. keep bread, white rice, anything not 'whole grain' to a minimum. personally i NEVER eat high fructose corn syrup either (no trans fats or benzoate-type preservatives either). since i've switched over to this way of eating (about 6-8 months ago) i've gone down about 2% bodyfat to around 11-12 percent without losing weight, with no calorie counting involved (and i'm not super strict, making my HABITUAL eating better is the focus).

If you're far under your target bodyweight in the long term i'd suggest NOT cutting calories (i've tried it) but instead just cleaning up the food selection so you're getting nutrients that promote the body type you want, you will lean up naturally without dropping bodyweight and you can gain by adding extra calories strategically (i eat a 450 calorie serving of real-ingredients-only pudding after heavy training for example)
 
ok, im reading the responses and im interacting with them....its not like everything everyone throws at me is set in stone and 100% for me. SO i take what they post, and i read it and i try and improve on it and ask if it would work.

Maybe some of you arent reading my posts.

This is the last one to clarify, then all suggestions after here will be strongly considered.

So i did the 3x5 for a while and put on a decent bit of mass.....mainly all my lifts increased alot except for bench and my arms....idk y but my arms barely grew at the rate the rest of me did and my chest just is a tough gainer area for me.

well anyway, i am looking for a routine to ,(last time i say this,lol) help me cut up and acheive the more vascualr and athletic look. My main problem is my stomach. Theres not much fat elsewhere on me (i know i cant spot reduce so dont jump on me for saying that) but my stomach got to the point where i have to cut down now. So, i want to cut up and lose the stomach....like completely. My problem was i had a bit of a gut before i started bulking, so since ive been lifting ive never been a low bf guy, but i want it now, so i can clean bulk after i get it and then stay in that shape for good.

So my main questions are

How should i break up my workouts? I know some ppl suggested it already, but what is the most effective way to set up a lifting scheme and acheive what i am going for?

What kind fo diet should i do? I never really had a diet and so i dont know how to manage it....any1 have a link to like a sample week or something?

What are the best exercises for helping my arms grow? (no im not looking for "Teh GUNZZ!!!1!!1" lol, but i need them to be bigger to go along with the rest of my body.

What are the most proficiet exercises and rep range for my goals?

Any supplements i should take that will help me in my goals?


Anyone that helps me out with these questions is a truely good user. Don't flame me, i just wanted to get it all out in the open. Thanks!
 
theguy351 said:
So i did the 3x5 for a while and put on a decent bit of mass.....mainly all my lifts increased alot except for bench and my arms....idk y but my arms barely grew at the rate the rest of me did and my chest just is a tough gainer area for me.
Click to expand...

Hmm, you think there might be a correlation between not increasing your bench and your chest and arms not gowing?

theguy351 said:
well anyway, i am looking for a routine to ,(last time i say this,lol) help me cut up and acheive the more vascualr and athletic look. My main problem is my stomach. Theres not much fat elsewhere on me (i know i cant spot reduce so dont jump on me for saying that) but my stomach got to the point where i have to cut down now. So, i want to cut up and lose the stomach....like completely. My problem was i had a bit of a gut before i started bulking, so since ive been lifting ive never been a low bf guy, but i want it now, so i can clean bulk after i get it and then stay in that shape for good.

So my main questions are

How should i break up my workouts? I know some ppl suggested it already, but what is the most effective way to set up a lifting scheme and acheive what i am going for?
Click to expand...

OK. You want to drop the fat and cut up. You need to diet down and do cardio along with your lifting. Keep the weights heavy and try to keep increasing them, although you may only be able to keep them the same while on a calorie restricted diet.

theguy351 said:
What kind fo diet should i do? I never really had a diet and so i dont know how to manage it....any1 have a link to like a sample week or something?
Click to expand...

Just eat less than you are now. If you eat less than you do now, I guarantee you will lose weight. Figure out how many calories you consume now, and cut them down by 300 to 500.

theguy351 said:
What are the best exercises for helping my arms grow? (no im not looking for "Teh GUNZZ!!!1!!1" lol, but i need them to be bigger to go along with the rest of my body.

What are the most proficiet exercises and rep range for my goals?
Click to expand...

Do you want to cut, or do you want to grow? Make a decision. It's VERY hard to do both.

That answer your questions?
 
ok...thanks BD for the help

i want to cut....i have the biggest gut ive ever had in my life right now and its gotta go....so im planning onlifting 3 days a week....running everyday, maybe hiit on thursdays.....but my diet is what i have trouble with....im always on the go (in NYC, internship at a production company) so eating healthy is tough for me....
 
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