In need of a new workout...

C

Capt.Morgan

0
I'm trying to gain muscle, and lose a little fat...

My current routine:


Mon: Chest+Tris

Tue: Legs+Cardio

Wed: Back+Shoulders+Biceps

Thu: Chest+Tris

Fri:Legs+Cardio

Sat: Back+Shoulders+Biceps

Sun: REST...

I do pyramid training for each and every exercise.... try to use enough weight so i fail at 12 reps on my first set, add enough to fail at 10 reps on the second set, and finally add more weight so i fail at 8 reps on the third and final set.

Let me know what you guys think, and please give me some ideas on some new ideas for a new routine, maybe i should work bis and tris together etc... thanks.
 
Hi Mister Captain Morgan

Captain Morgan is one of my favourite drinks, hope you have tried the special reserve version, it is the smoothest thing ever.

Anyhows. For a good workout to maintain muscle mass and loose fat you can use the German Body Comp workout made popular by Charles Poliquin. It is very effective for the above objective.

The workout is outlined in this article on . The workout is explained somewhere in the middle of the article (under a subheading Delta 1250 training), it even has a sample program. Couldn’t get any more easier.

All the best and happy (moderate) drinking.
Haraldur Magnusson
Osteopath B.Sc. (hons)
CFT ISSA
Golf Biomechanic
 
Try this one out Mr Morgan... It is one of my programs. You will have to modify it to fit with what equipment you have available. Also, I am giving you this assuming that you don't have any current injuries.

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MONDAY & THURSDAY
Quads
squats, leg press, or hack squats 3 x 10, 8, 4-6
sissy squats, or lunges 1 x 8-12
leg extensions 1 x 8-12

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Ham strings
stiff-legged dead lifts 2 x 8-12
leg curls 1 x 8-12

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Calves
donkey calf raise 2 x 12-20
standing calf raise 1 x 12-20

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Chest
bench press, or dumbbell press 3 x 8, 6, 3-4
decline cable flyes 1 x 8-12
incline bench press, or incline dumbbell press 3 x 8, 6, 3-4
incline flyes 1 x 8-12

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Triceps
close grip bench press, or dips 3 x 8, 6, 3-4
overhead tricep extensions 1 x 8-12
cable tricep extensions, or rope ticeps extensions 1 x 8-12

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TUESDAY & FRIDAY
Midback
front lat pull 3 x 8, 6, 3-4
one arm dumbbell rows, or low pulley rows 1 x 8-12

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Lats
front pulldowns or pull-ups 3 x 8, 6, 3-4
pullovers 1 x 8-12
stiff-arm pulldowns 1 x 8-12

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Delts
shoulder press 3 x 8, 6, 3-4
incline one arm lateral raises or lateral raises 1 x 8-12
upright row 1 x 8-12

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Biceps
barbell curls or dumbbell curls 3 x 8, 6, 3-4
incline dumbbell curls 1 x 8-12
concentration curls 1 x 8-12

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Program Questions

Jean-Paul - a couple of quick questions relating to the program you posted above:

1. When you state the number of sets as being, for example, 3x10, 8, 4-6 do you mean a total of 5 sets with 3 sets of 10 reps, 1 of 8 reps and 1 of 4-6 reps
OR
a total of 3 sets with 1 set of 10 reps, 1 of 8 reps and 1 of 4-6 reps?

2. Is the 'front lat pull' the exercise done on a cable pulldown machine whereby you pull down to the sternum using a close grip (i.e. two 'D' handles)?

3. Could you briefly explain the 'pullovers' and 'stiff-arm pulldowns'.

Thanks in anticipation - great forum!

Glenn from down-under
 
just wondering why everyone tellin him to workout nearly everyday. at one point my boyf only workd once a week and was having massive gains! ur in danger of overtraining and going backwards! muscle is built during rest...ie catabolic and anabolic....wheres the rest here?

mass is built by low reps high weight - little cardio needed for fat loss as weighttraining will do it. cardio is called cardio for a reason....

stiff arm pull downs - stand like a tricep pushdown on the lat pulldown except arm straight out in front & moves from shoulder

pullovers - either cable central pulled from behind over head or dumbells over head

...i think....
 
abs?

Sorry, but I dont see anyhting about abs either. I throw abs in everyday, abs are your epicenter for movement.
 
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