Newbie needs training cycle critiqued....

[varoz]

Hi guys I have started training again after about a year off. I have been trainging for 2 weeks now and have almost gotten over the painful part of coming back. I just need some suggestions on my training program. I have read so many things and everyone tells me different so I thought I would ask here and see how it goes:

I am looking to gain size and lose some fat: 5'9"- 185lbs - 15.3% BF

I would like to bring the BF to about 11% in 10 weeks and put on 10lbs of muscle. I am following a good diet program and just need my training in check.

Training each body part 1X/Week ( is that the optimal way to go about it??)
Note: weight is increased each set and done to failure. 10 is just a number to reach.

Day 1: Chest -
4 X 10: Dumbell bench
4 X 10: Dumbell flyes
4 X 10: Dumbell incline
4 X 10: Pullovers or cables

Day 2: Biceps -
4 X 10: Straight bar curls
4 X 10: Dumbell curls
4 X 10: Preacher curl

Day 3: Triceps -
4 X 10: Close grip Bench
4 X 10: Tricep Pulldowns
4 X 10: Tricep extensions
4 X 10: Dips

Day 4: Back
4 X 10: Bent over rows
4 X 10: Lat pull downs
4 X 10: Dumbell pullups on bench (forget the name)
Deadlifts X10 X6 X4

Day 5: Shoulders
4 X 10: Dumbell press
4 X 10: Dumbell lateral raises
4 X 10: Rear delts bent over bench (forget name)
Heavy upright rows X10 X6 X4

Day 6: Legs
6 X 10: Squats
4 X 10: Hack Squats or Leg Press
4 X 10: Leg Curls
5 X 10: Calves
Straight Leg Deadlifts X10 X6 X4

Day 7 : Cardio or OFF

** Abs done everyday


So what you guys think?? Will this get me to where I want to go? I am looking for any suggestions!

Thanks,
Varoz

 

[wnt2bBeast]

thats a lot of volume and only 1 day off..when coming back its best to sort of ease into things..I have done high volume before but quite honestly im making better gains now with medium volume..

take a look at the training sticky for some good ideas..good programs are 5x5 and DC

 

[ghettostudmuffin]

I prefer medium volume too. I get it by doing a moderate amount of exercises for 1 set each instead of 3-4 exercises for 3-5 sets each.

That is alot of volume. Also, I WOULD NOT train your sets to failure. IT just tires me out rather than build me up when I do that. I would recommend stopping your sets at the last rep you can complete in good form rather than pushing until you stall on the weight on each set. That just wears you out faster and taxes your Central Nervous System more. But that's just my opinion.

I'd probably cut down to 4-5 days and have a day or 2 that you train 2 different bodyparts together.

For abs I would train them 2-3x per week with weights if you really want that washboard. You have to make them bigger and stronger by working against more resistant to do this. Endless reps and sets of lying leg raises and crunches won't do it very well.

I personally wouldn't do any cardio for the reason that you want to build 10lbs of muscle, but since you want to lose BF% you will have to do it. Just don't do too much or go to hard on the cardio. 10lbs of legit muscle is good in a year of training for the average guy after the first year or 3.

Your goals are sorta conflicting. You want to lose 4.3% bodyfat and at the same time gain 10lbs lean muscle mass. This can definitely be done, but it will take serious dedication to do and your diet will have to be spot on. I'ts one thing to maintain as much muscle mass as possible while losing Bodyfat, but it is another thing entirely to try to gain muscle at the same time.

If I were you, comsidering 15% BF isn't bad at all, I would figure out exactly how many calories a day you need to maintain that bodyweight and continue to lift and make sure you get about 1.5grams protein per pound of bodyweight while eating those maintenace calories. Basically eating enough to not lose fat or really bulk either. As long as you continue to eat that way, but train hard and progressively lift more you will slowly build muscle and that extra muscle will burn more calories every day and if you keep eating the same you will start to slowly lean out as you gain that extra muscle.

This way you don't really have to go on a diet per say. But if you are set on your 10 week goal then go for it and make sure you pay very careful attention to your diet. Don't eat too much or too little and get enough protein.

Good luck.