can someone help tweek my workout program Forum Topic

Jul 14, 2011 3:00am sparkman1006 1 post	Looking to cut and get lean muscle mass.. I have plenty of time to workout at home and work..Looking to get some opinions.Wondering what muscle groups I should join together..And what muscle groups would be beneficial to work out twice a week..Here is my current workout plan..Don’t mind uping the days..I eat healthy taking in about 2600 calories..daily diet looks like this 50 percent protein 24 carbs 26 good fats.. Day 1-Chest ,Triceps 12reps x 3sets Day 2-Biceps,Forearms,Abs 12reps x 3 sets Day 3-Legs, Back 12reps x 3sets Day 4-Shoulders , Traps, Abs 12reps x 3 sets Off 2 days then I repeat Day 1 Chest ,Triceps 12reps x 3sets Bench Press – Barbell, Flat Flyes – Dumbbell, Flat Bench Press – Dumbbell, Declined Flyes – Dumbbell, Declined Bench Press – Dumbbells, Inclined Flyes – Dumbbell, Inclined Bench Tricep Pushdowns – Rope Tricep Press – Dumbbell, Standing Tricep Dumbbell Kickback Day2 -Biceps,Forearms,Abs 12reps x 3 sets Zottman Curl Concentration Curl Dumbbell Curl – Incline Palms-Up Dumbbell Wrist Curl Over A Bench Palms-Down Dumbbell Wrist Over A Bench Ab workout 3sets x 15 reps Crunch – Decline Reverse (leg weights) Crunch – Decline (weighted) Roman Chair (leg weights) Crunch – Machine Torso rotation Crunch – Machine Day 3 Legs, Back 12reps x 3sets Squats – Barbell Leg Curls – Lying Leg Extensions Calf Raise – Barbell, Standing Cable Standing Hip Extension Lat Pulldowns – Wide-Grip Seated Cable Rows Barbell Deadlift Bent Over Dumbbell Row Day 4-Shoulders , Traps, Abs 12reps x 3 sets Reverse Flyes Military Press Side Lateral Raise Upright Rows – Dumbbell Shrugs – Dumbbell Ab workout 3sets x 15 reps Crunch – Decline Reverse (leg weights) Crunch – Decline (weighted) Roman Chair (leg weights) Crunch – Machine Torso rotation Crunch – Machine

Jul 14, 2011 12:12pm coskigirl 9 posts	Are you doing any cardio?

Jul 15, 2011 7:49am richardwhit 7 posts	If you want to cut, then you need to reduce your % body fat. You can do this by increasing muscle mass relative to bodyfat or, more realistically, by consuming fewer calories than you are expending to force your body to metabolise fat for energy. Conceptually simple, more difficult to implement practically. You haven’t stated how advanced you are in terms of lifts or development, or your bodyweight and specific goals so its difficult to say whether your routine is appropriate or not. FWIW, unless you’re already advanced and are looking to add the final touches to your physique, it strikes me that you have far too many isolation exercises in your routine and you should be focusing more on the basic lifts. I would also question the efficacy of having squats and deadlifts on the same day – unless you’re just starting out,. IMHO and experience if you’ve given one of these awesome exercises the appropriate effort it deserves and requires, you shouldn’t be able to give the other one the same level of effort during the same workout. Good on you for doing barbell squats and deads however, too many people don’t do these at all. :)

Jul 15, 2011 8:39am fatman2011 5 posts	to cut and to have a lean look, you must choose the right choice of food. eating food with less fat and with more fiber content is a very good choice. Fiber help loose fats, and clean our digestive tract for good digestion. do some exercise, not for building muscles but to trim down your fats.. it is preferably, to make exercise, without an excessive weight (in example, barbels and weights) , so that as you lose fat, your body will adopt to your weight, to your own weight.

Jul 15, 2011 4:58pm chaddukes 891 posts	Hate to say it, but that’s a terrible workout routine. There are too many things wrong with it to list here. There are many simpler, and more effective workouts such as Starting Strength or 5×5 and its variants. I would disagree with fatman2011 about not doing heavy lifting for fat loss. Heavy strength based movements are actually best for fat loss as they help you to retain muscle mass while losing fat. Also, while it’s very difficult to gain muscle mass while losing fat, it’s relatively easy to gain strength while losing fat. This strength will be tremendously beneficial when you stop losing weight and actually want to gain muscle mass. I usually do squats and deadlifts on the same day for powerlifting training. I see no issue with it. In fact after doing both there really is no reason to do any other lower body lifts, unless you have some particular weakness that you’re focusing on.

Jul 16, 2011 3:13am zoney06 29 posts	Everybody is different, what works well for one person doesnt work so well for another, for most of us the body respondes well to change, so you should mix things up, try your current routine for a month, then change it round mix different body parts together, try supersetting and dropsetting, your body may respond better to only training 3 times aweek.

Jul 17, 2011 6:28am ericknight74 268 posts	MY ADVICE IN ALL CAPS: Looking to cut and get lean muscle mass.. I have plenty of time to workout at home and work..Looking to get some opinions.Wondering what muscle groups I should join together..And what muscle groups would be beneficial to work out twice a week..Here is my current workout plan..Don’t mind uping the days..I eat healthy taking in about 2600 calories WHAT IS YOUR BMR? IS 2600 KCALS MAINTENANCE, ABOVE, OR BELOW? ..daily diet looks like this 50 percent protein 24 carbs 26 good fats.. 50% PROTEIN IS A BIT OVERKILL. CARBS HAVE A PROTEIN SPARING EFFECT, PLUS 325 GRAMS OF PROTEIN A DAY IS IN THE NEIGHBORHOOD OF SILLY IF YOU’RE NOT JAY CUTLER, AND IT LENDS ITSELF TO TOO MANY SUPPLEMENTS, NOT WHOLE FOODS. Day 1-Chest ,Triceps 12reps x 3sets Day 2-Biceps,Forearms,Abs 12reps x 3 sets Day 3-Legs, Back 12reps x 3sets Day 4-Shoulders , Traps, Abs 12reps x 3 sets Off 2 days then I repeat Day 1 Chest ,Triceps 12reps x 3sets Bench Press – Barbell, Flat Flyes – Dumbbell, Flat Bench Press – Dumbbell, Declined Flyes – Dumbbell, Declined Bench Press – Dumbbells, Inclined Flyes – Dumbbell, Inclined Bench 18 SETS FOR CHEST IS A LITTLE MUCH. 12-16 TOPS IS ALL YOU REALLY NEED. WOULD DROP THE DECLINES. Tricep Pushdowns – Rope Tricep Press – Dumbbell, Standing Tricep Dumbbell Kickback Day2 -Biceps,Forearms,Abs 12reps x 3 sets Zottman Curl Concentration Curl Dumbbell Curl – Incline Palms-Up Dumbbell Wrist Curl Over A Bench Palms-Down Dumbbell Wrist Over A Bench Ab workout 3sets x 15 reps Crunch – Decline Reverse (leg weights) Crunch – Decline (weighted) Roman Chair (leg weights) Crunch – Machine Torso rotation Crunch – Machine A WHOLE DAY FOR BICEPS? OH, RIGHT- YOU’RE A GUY. THIS IS A WATED DAY. Day 3 Legs, Back 12reps x 3sets Squats – Barbell Leg Curls – Lying Leg Extensions SO, 18 SETS FOR CHEST, AND ONLY HALF THAT FOR THIGHS, WHICH ARE MUCH BIGGER. AND ONLY ONE COMPOUND MOVEMENT? Calf Raise – Barbell, Standing Cable Standing Hip Extension Lat Pulldowns – Wide-Grip Seated Cable Rows Barbell Deadlift Bent Over Dumbbell Row 12 SETS FOR BACK, AND ONLY 9 OF THOSE FOR UPPER BACK. EXACTLY HALF OF CHEST. LOOK FORWARD TO FORWARD SHOULDER ROTATION FROM AN IMBALANCE. Day 4-Shoulders , Traps, Abs 12reps x 3 sets Reverse Flyes Military Press Side Lateral Raise Upright Rows – Dumbbell Shrugs – Dumbbell Ab workout 3sets x 15 reps Crunch – Decline Reverse (leg weights) Crunch – Decline (weighted) Roman Chair (leg weights) Crunch – Machine Torso rotation Crunch – Machine IF YOU WANT TO USE A 5 DAY ROUTINE, WHY NOT TRY LAYNE NORTON’S 5 DAY POWER/HYPERTROPHY SPLIT? OTHERWISE, I WOULD STRUCTURE IT AS FOLLOWS: 1: CHEST, TRICEPS, ABS 2: BACK, BICEPS 3: OFF 4: SHOULDERS, TRAPS 5: LEGS, ABS 6: OFF 7: OFF FOR BIGGER BODY PARTS, 12-16 SETS (CHEST, BACK, SHOULDERS, THIGHS). SMALLER (BI’S, TRI’S, CALVES, ABS) 6-10 IS PLENTY. CARDIO I WOULD RUN 4 DAYS OF 20 MINUTES HIIT, AND 2 OF 45 MINUTES LIT. GOOD LUCK! -EK

Jul 19, 2011 7:26am johnmiller 54 posts	Interesting John Miller http://www.fitmingle.com/