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Ideal program


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Ideal program within the Weight Training & Weight Lifting category.

Excerpt: I'm fairly new in weightlifting, and I'm trying to both put on muscle and take off fat. I'm not really fat; you wouldn't call me fat, but I'm 195, 5'11" and have a belly. First, I run one mile on a treadmill (6 min.) I do this 3-4 times a week. All of the weights in my small gym are on a machine, except for some little dumbells. Here's the rest of my schedule: Day 1: Curls [email protected] lbs to warm up

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Thread: Ideal program

  1. #1
    Good Broly
    Join Date
    Apr 2001
    Location
    Singapore, Yio Chu Kang
    Posts
    107
    Rep Power
    0
    I'm fairly new in weightlifting, and I'm trying to both put on muscle and take off fat.

    I'm not really fat; you wouldn't call me fat, but I'm 195, 5'11" and have a belly.

    First, I run one mile on a treadmill (6 min.) I do this 3-4 times a week.

    All of the weights in my small gym are on a machine, except for some little dumbells.

    Here's the rest of my schedule:
    Day 1: Curls [email protected] lbs to warm up
    [email protected] lbs
    [email protected] lbs
    [email protected] lbs
    [email protected] lbs

    Triceps (pushing down)
    [email protected] lbs
    [email protected] lbs
    [email protected] lbs
    [email protected] lbs
    [email protected] lbs

    Then I follow a similar routine for chest flys, and lat. raises.

    Day 2: Break

    Day 3: Legs
    Squats
    Hamstrings
    Calves
    All following a similar structure as above (lighter to heavier)

    Day 4: Break

    Day 5: Same as day 1

    Day 6: Break

    Day 7: Same as day 2

    Any help, reccomendations, assistance? I'm brand new and don't know anyone who can really help me out.

    Thanks a lot.

    Andrew,
    Singapore

    ------------------
    EVERYBODY HAS THEIR OWN AGENDA

  2. #2
    Pro Bodybuilder strengthmonster's Avatar
    Join Date
    Sep 2000
    Location
    uk
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    OK so you are basically doing an upper/lower body split every other day training each part twice a week.
    This routine isn't too bad for a beginner as it is not too specialised and will teach you the basics. Just be careful not to overtrain on it. If a bodypart is still sore, don't feel guilty about taking a day off as you can grow training each part once a week. An extra day will do you some good and if you are still sore you need to rest to grow. Personally I'd stick at it for a couple of months and then look at changing to a three way split as your intensity increases. You'll start to find as you learn isolation of muscle groups that more recovery is needed.

  3. #3
    Good Broly
    Join Date
    Apr 2001
    Location
    Singapore, Yio Chu Kang
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    0
    Strengthmonster-

    Thanks. Now what about the running part? Would you say that is essential to lose weight? I don't mind running, but not too much. I need to lose weight and put on muscle.

    By the way, I'm 27, 5'11" and about 195.

    And a more accurate routine I follow (now I have my notes with me) is this:

    Day 1

    Run 1 mile

    Curls
    [email protected] lbs
    [email protected]
    [email protected]

    Chest Flys
    [email protected] lbs
    [email protected]
    [email protected]

    Lateral raises
    [email protected]
    [email protected]
    [email protected]

    **Is that too little for one day? My triceps were sore for three days later...but the rest of my body was not sore at all.***

    Day 2
    REST

    Day 3

    Squats
    [email protected] lbs (almost ass-to-floor)
    [email protected]
    [email protected]
    [email protected]
    [email protected] (damn hard at this point)

    Leg Extensions
    [email protected]
    [email protected]
    [email protected]
    [email protected]
    [email protected] (damn hard at this point)

    Leg Curls
    [email protected]
    [email protected]
    [email protected] (I'm MAXED out here!)

    Squats
    [email protected]
    [email protected]
    [email protected]

    Leg Extensions
    [email protected]
    [email protected]
    [email protected]

    Leg Curls
    [email protected]
    [email protected]
    [email protected]

    Day 4
    REST

    Day 5
    UPPER BODY (DAY 1)

    Day 6
    REST

    Day 7
    Legs again...


    So, how does it look; I'm a beginner. After the workout I feel rocked, but I love it!!!

    What do you think of my new routine for the legs which starts with each set going from lighter to heavier. Then it repeats the same 3 sets agian, except they go from heavier to lighter.

    I plan on doing the same with my arms (tomorrow). Is this a style that you've heard of? Will it work? I like it. I figure if I like it, it will work!

    SO, if I do all this can I lose weight, or will I just put on muscle?

    I also wonder about my diet, that's the hardest part for me. And what about beer? I really cut down on beer (I used to drink a lot at least one night per week, now I may have only 2 beers per week. Is that ok?)

    And I love potatoes. But I heard you shouldn't consume carbohydrates on their own. True or false??

    Thanks for the input,

    Andrew

  4. #4
    Good Broly
    Join Date
    Apr 2001
    Location
    Singapore, Yio Chu Kang
    Posts
    107
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    Any further critiques, please?

    -Patro

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