A good training programme.

[Arjun]

Hi, My name is Arjun and im 18 right now. I've been in and out of the gym for the last 2 years or so but only been serious since the beginning of this year.

I started in Jan 08 at 90kg @ approx 23%+ bodyfat (used to workout off and on just for strength and health mainly and didn't really take it too seriously through school) but since Jan my diet has been great and I've actually researched into this sport and I'm very interested.

Current stats:

69.7kg @ approx 14% bodyfat (i will post a pic when i get time once renovations are done)

Currently my diet is a very slow cutting one (it took me around 6 months to lose the fat + retain most of the muscle) so im keeping about only a 200 cal deficit but mainly maintaining for now (eating 7 times a day etc etc dont worry about nutrition).

My main concern is my workouts however.

currently:

I do HIIT cardio 3 days a week (elliptical + treadmill) 15 mins on each

I do moderate intensity cardio 3 days a week (treadmill or cycle etc) for 40 mins

But my workout is the big concern: I workout 6 days a week, which i dont mind as I like to workout + I give gaps for my muscles to recover but my program is like this:

Monday: upper body

Tue: lower body

wed: upper body

thurs: lower

fri: rest

sat: upper

sun lower

This makes my workouts rather long, and although i dont find the intensity dropping towards the end, it probably does and I know im prolly not gettin the most of my workouts doing em like this.

Can someone help me clean it up? Im currently training for hypertrophy so im sticking with the high rep range with moderate weights (12 reps x 3-5 sets) twice a wk + (6-8 reps x 3-5 sets) once a wk per body part.

Any advice or good splits that you would recommend? (im working towards 7% bodyfat by dec 1st --> Diet will change on Oct 1st so dont worry about that, id just like my workout tidied up)

[Arjun]

Sorry, if i wasn't clear before, I really need a good programme for muscle size and growth (not strength) --> so basically a hypertrophy specific programme.. but I dont know what sort of splits are good/efficient and one that I can benefit most from (I am going to be cutting from Oct 1st 2008 to Dec 1st 2008) so anything that will help the definition/tone!!

[Luigi]

whyd you lose 20kgs for ?? that could have been very helpful

[Arjun]

I find puttin on weight a lot easier, and I wanted to be down here (about 70kg or so at less than 10% bodyfat) for this summer so yeah , I will be bulking again through winter (not over doin it.. and this time it'll be clean)

I need a good routine though! any ideas?

[Arjun]

Sorry guys, check out the other thread its more clearer (in terms of what i was asking )

[Varven]

If we are reading that right, sounds like your hitting upper body 3x a week and lower 3x a week.

Combined with the 4 cardio sessions or whatever, how the hell do you recover?

I dont know about you, but after 2 leg sessions a week, Id be too darn pooped to walk, let alone get a 3rd session.

what are your exact volumes, weights excericises ?

[Arjun]

If we are reading that right, sounds like your hitting upper body 3x a week and lower 3x a week.

Combined with the 4 cardio sessions or whatever, how the hell do you recover?

I dont know about you, but after 2 leg sessions a week, Id be too darn pooped to walk, let alone get a 3rd session.

what are your exact volumes, weights excericises ?

Exactly why I wanted to change that, it was very hard for me towards the end of the week (like the last session). Would notice extreme fatigue and bad performance / low intensity on the last sessions

However I changed to a 5 day split about 3 days ago and it's going good so far!

[BALANCE_30%off]

you need to restrict your workouts to 1-1.5hr max

instead of saying upper body lower body etc think

day 1 chest flat decline incline flys pullovers + abs

that alone should take an hour. do 4x8 or 1x8 then 2 x tripple drop sets

day 2 legs - leg extensions + squats + leg press + hammys + calf raises

that also should take 1 hr

day 3 back and bi's

pullups/downs rows etc etc - then 2 bi exercises

day 4 shoulders and tris

and so on

basicly the objective is to totally destroy 1 or 2 muscle groups per workout - to do this you need at least 4 exercises on that area and at least 3 sets.

your wasting your time if you dont completly break down a muscle group easch session.

look up 4 and 5 day splits - there is so much info out there

[Arjun]

Yeah i got it dw thanks for that though, i started a good 5 day split straight away haha ;D

[frogie2001]

here is one that is working well for me at the moment

day1

DB flyes 4 x 12-15

bench press 4x 10

incline db press 4x10

DB pull overs 3x12-15

bicep curls 3 x 12-15

hammer curls3 x 12-15

conc curls3 x 12-15

day2 back

dead lifts 4x10

lat pulls 4x8-10

seated cable row wide grip 4x10-12

seated row close grip4x10-12

weighted tri dip 4 x 10-12

tri extn 4x 10-12

day 3

leg extn (warming up)

squat 4*10-12

laeg press4*10-12

leg extn 3 * 10-12

ham curls

stiff leg dead lifts

day 4

cable lat raise 4*15

mill press 3x10

upright row 4*10

db side lat raise 3*15

standing calf raise 4x15

seated calf raise 4x15