needing some advices, help, corrections

F

Footguel

0
Hi everybody,

I began a new routine to improve muscular definition (with increase muscle mass).
I reduced my dialy calories, tried to cut bad fats, excess of pasta/rice/potatoes, eat more fruits and vegetables and drink green tea ^^'.
About the training, I'm doing 4days/week starting with 30min of moderate cardio each day:
- 1st day: triceps/chest, 3 exercises/muscle zone (3 sets, 20/15/10 repetitions/set maybe the 3/4 last repetitions are difficult some times I need a little help, 30s break)
-2nd day: rest
-3th day: biceps/back, 3 exercises/muscle zone (3 sets, 20/15/10 repetitions/set maybe the 3/4 last repetitions are difficult some times I need a little help, 30s break)
-4th day: rest
-5th day: shoulders/legs , 3 exercises/muscle zone (3 sets, 20/15/10 repetitions/set maybe the 3/4 last repetitions are difficult some times I need a little help, 30s break)
-6th day: rest
7th day: more cardio maybe 45min-1h and abs

What do you think about my routine? some advices, corrections to help me? Do you think I can loose muscle mass because the cardio intensity?

PS: I apologize for my english, I live just 6 months in the UK.
 
Without knowing exactly what exercises you're using, it's hard to say how ideal your program is. However, if you're challenging yourself every session and practicing progressive overload (ie adding some weight or reps or sets when you complete the target workload with good form), then you will be promoting some stimulus for muscular growth through training. You've reduced calorie consumption, which may hinder muscular growth, as muscle mass is energy dense, and so the body needs a source of energy to create new muscle mass. However, the reduced calorie consumption will help with fat loss, which will make whatever muscle mass you have more visible. Beginners tend to build muscle when they lift regardless of diet, because the body will use food to build muscle and body fat to support vital functions, so this is more something to worry about once progress stops.

45-60min cardio once a week isn't going to hurt your muscle mass.
 
Goldfish said:
Without knowing exactly what exercises you're using, it's hard to say how ideal your program is. However, if you're challenging yourself every session and practicing progressive overload (ie adding some weight or reps or sets when you complete the target workload with good form), then you will be promoting some stimulus for muscular growth through training. You've reduced calorie consumption, which may hinder muscular growth, as muscle mass is energy dense, and so the body needs a source of energy to create new muscle mass. However, the reduced calorie consumption will help with fat loss, which will make whatever muscle mass you have more visible. Beginners tend to build muscle when they lift regardless of diet, because the body will use food to build muscle and body fat to support vital functions, so this is more something to worry about once progress stops.

45-60min cardio once a week isn't going to hurt your muscle mass.
Click to expand...

Hi Goldfish, thank you so much for your help =).
About the exercises: Yesterday I did biceps/back and I chose these exercises (focused on the curl type for the biceps):

BICEPS - Dumbbell Concentration Curls
- Cable Standing Curl
- Cable Reverse Curl

BACK - Barbell Bent Over Two Arm Row
- Cable V Bar Pull Down
- Dumbbell One Arm Row

About the diet, I think maybe I need to give more source of energy to create more muscle mass.
Thank you again for your answer, it helped me =). I will try to improve my program with more knowledge but it's difficult to find the good/correct informations on the internet.
 
Try incorporating hammer curls into your bicep routine. Also, pull ups are a good bet for your back. Sounds like you have a good base fitness schedule. If you want to see gains with your size and strength try increasing weight to 75-80% of your max RM and reduce reps to 6-8 per set. Good luck, train hard and most of all...have fun!
 
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