Posts Tagged ‘Training’

What’s a Good 5-Day A Week Strength Training Routine?

Question by Zee: What’s a Good 5-Day A Week Strength Training Routine?
I’m 22 years old, 5’11″, 154# with 14% body fat. I’m trying to bulk up for a few months, followed by a cutting diet, where I want to lose body fat. Now during bulk up phase, I am wondering what’s the best 5-day a week strength training program like say, Monday through Friday?

Here’s my current routine:
Monday- cardio
Tuesday- back and abs
Wednesday- chest and biceps
Thursday- cardio
Friday- shoulders and abs
Saturday- legs and triceps
Sunday- Off!

I know I should limit my cardio during bulk up and that is why I want a good 5-day a week weight lifting program so I can bulk up faster. I want to get rid of my current routine because too much cardio may lead to a loss of muscle mass. Btw, my diet is excellent- I’m taking 1.5g of protein and moderate carbs to give me energy for workouts. I also drink whey protein shakes before and after workout, along with creatine. I also know that in order to grow, you must give your muscles rest.

Any idea if I should pursue 5-day a week weight lifting routine? If so, what are the best ones that give you results? Intermediate weight lifter here! THANKS!!

Best answer:

Answer by jal
your workout sound ok. i’m not a fan of bulking and cutting. i prefer the max-ot way.
now you said your intermediate. so thats like in the gym a year?
then i would recommend the max-ot way. ast-ss.com
read up on what they say. they talk and talk and talk but you’ll get the point of it. the overloading.

go for the single group a day routine.
lats(back)
pecs(chest)
arms (biceps triceps and forearms)
legs(quads hamstrings and calves)
deltoids & traps (shoulders and traps-that neck type muscle)

one a day. don’t combine chest and back. different muscles completely. need separate days.
if you want to split don’t do chest and biceps . (opposing muscles)
work your chestwith triceps and your back with biceps.
that way your not in a circuit.

1.5? thats a bit too much. it’ll go waste and you’ll end up blowing quite a bit more on those shakes.
aim for 1 gram. the maximum amounts being pre and post workout and before you sleep.

ast-ss.com will give you all the info you need (very very slowly)

make sure its ast-ss not astss or whatever.
the max ot website. its free.

goodluck

Know better? Leave your own answer in the comments!

Why do some people say to do ab exercises before a weight training session rather than after?

Question by GW: Why do some people say to do ab exercises before a weight training session rather than after?

Best answer:

Answer by edgarl
It is to get the muscles warm and flexible, with plenty of blood flowing through them. This helps to avoid sprains etc.

Know better? Leave your own answer in the comments!

Why do some people say to do ab exercises before a weight training session rather than after?

Question by GW: Why do some people say to do ab exercises before a weight training session rather than after?

Best answer:

Answer by edgarl
It is to get the muscles warm and flexible, with plenty of blood flowing through them. This helps to avoid sprains etc.

Add your own answer in the comments!

What are good strenth / resistance training exercises I can do at home to help me run better?

Question by Neil G: What are good strenth / resistance training exercises I can do at home to help me run better?
I have recently started running again. I would like to do strength/resistance training to help me become a better runner. What type of exercise can I do at home without buying expensive equipment?

Best answer:

Answer by Eat. Sleep. Run. ☼
There’s the obvious stuff like push-ups and crunches. Planks [prop yourself on your elbows/arms and toes. lift one leg at a time, 10 times. Then switch to your side, prop your self on one arm/elbow and one side of a foot. lift the other leg 10 times. flip to the other side. And lastly facing the ceiling have your elbows/arms prop you up and be on your heals, then one at a time raise your leg 10 times].
I’m not sure exactly what you were looking for, but hope this helps!

Add your own answer in the comments!

what’s a good workout schedule for focusing on weight training and cardio?

Question by someyounguy: what’s a good workout schedule for focusing on weight training and cardio?
I’m an intermediate so it’s no big deal to workout five or more times a week. I’m just looking for a good schedule for weight training with different muscle groups and when and how often to throw in cardio.

Best answer:

Answer by hypertrophy10021
Hi there!

I am an advanced athlete, who is pretty ripped. Here is what I do and most guys/gals like my look.

Cardio to warm up, go easy and slowly increase the intensity. Go cardio for about 20min. Then hit the weights, hitting compound exercises first for about 3 sets each with rep range 5-12. Workout each body part 2-3 days per week, at least 48 hrs before hitting the same bodypart. Do this however many days it takes you to get through the workout. Lastly, watch your diet. If you want to look good this is the key part. Keep your calories below 2K if you are a guy trying to rip up. Keep protein intake at about 1G per lb.

Do all this and you will turn into a bigger stud or vixen.

Good luck!

Trainer Greg
gregg@keptaccountable.com
www.keptaccountable.com
We help you reach fitness or any other type of goals through accountability.
“Keep me accountable”

Add your own answer in the comments!

Can anyone help me setup a workout routine that includes both cardio and strength training?

Question by Emerson: Can anyone help me setup a workout routine that includes both cardio and strength training?
I belong to a gym and have just started running 1 mile. My goal is to get up to 5 miles. Overall, I want to lose 20 lbs without gaining too much muscle. Any suggestions on a workout would be great. Thank you!

Best answer:

Answer by Kyle W
Do lot of cardio, make sure you stretch before and after, at least 20 mins. of cardio a day… 6 out of 7 days. You need your rest, you get the gains from exercising when the body recovers from a workout. So, if you are running a mile under 20 minutes just do a light jog afterwards until you get your 20 minutes.

As for lifting that depends on you. If you can devote 5-6 days to lift, then you can lift for around an hour working on a few muscle groups each day. If have 2-3 days, then you need to work out 2-3 hours working upper and lower body. If you need help get a trainer to do a consultation and they are many sites that can help you.

If you don’t want much mass, then do low intensity lifting… ie higher reps. in 1-2 sets.

Give your answer to this question below!

What do you guys think of my weight training routine?

Question by scfc 606: What do you guys think of my weight training routine?
Hi guys just started weight lifting going for 3 days weight training 3 days cardio. I am doing a full body routine just wanna know your thoughts. Sets 3 Reps 6-10 rest 1 minute
Workout A
Squat
Hamstring curls
Bench Press
Pull Up
Shoulder Press
Barbell curl
Skull Crusher
Calf raises
Workout B
Deadlift
Ham Curls
Bent over Rows
Incline DB press
Lateral Raise
Tricep Pushdowns
Hammer Curl
Seated Calf Raises
Workout C
Lunges
Ham Curl
Cable Flys
One Arm Dumbell Row
Military Press
Alt Bicep curl
Tricep Dips
Machine Calf raises
lol ye it is pretty long incline dumbbell press

Best answer:

Answer by Momo
wow. nice long list. i think its nice….hehe….wats a incline DB press??

Add your own answer in the comments!

circuit training vs regular routine?

Question by Just Me: circuit training vs regular routine?
Hi, this is a question for all my wonderful personal trainers out there or someone with a butt load of experience:

I have been going to the gym since may and had a regular weight lifting routine coupled with cardio for overall fat loss. I was using 12 different machines, incorporating all the major muscle groups, plus a 30 minute cardio session on the treadmill or stair stepper.

I didn’t go to the gym for about 3 weeks and when I got back my personal trainer had a new routine for me, a circuit routine with only 5 machines, 20 reps each time, 6 rounds, and I have to move quickly. After, 3 exercises including free weights, 4 sets, 20 reps, then after that, 30 minutes in the stair stepper.

what is the point of the circuit? How is it better for toning? What does it accomplish over the regular routine with more machines?

thanks!

Best answer:

Answer by Kraemer
Circuit training gives you a time limit, so you burn more calories. Also, changing the machines will change the muscles, giving the other muscles more rest time, which is key.

Machines are nice, but at this point, free weights beat out machines because they have so much limitations.

Know better? Leave your own answer in the comments!

how to add pilates to your cardio and strength training workout?

Question by kburgess612: how to add pilates to your cardio and strength training workout?
i do cardio monday , wednesday, friday. strength training tuesday thursday. saturday all together. i recently read about pilates and heard you should do 3 days a week but not in a row. so would it be best to add pilates to my cardio days or my strength training days ? can cardio and pilates be done on the same day together? or is that too much for the muscles?

Best answer:

Answer by speakn2themic
Actually Pilates is a grat cool down for you after a cardio session. Your muscles are already nice and warm and you will benefit from the stretch and the strengthening. In time you will become more limber. Sounds like your training schedule is pretty heavy. Remember adequate rest is a part of good results too. Hope this helps. Thanks.

Know better? Leave your own answer in the comments!

Can someone recommend a good beginner’s workout plan, both cardio & strength training?

Question by foxyfoote: Can someone recommend a good beginner’s workout plan, both cardio & strength training?
I’m just starting to workout with the main goal of losing weight. I have about 80 pounds overall to lose in order to be at my goal weight. Ive worked out before in the past, but with little guidance. I’m wondering if there’s a sample plan anyone has that I can try using that includes strength training and cardio. I have an elliptical, home gym & boxing bag at home.

Best answer:

Answer by Paul V
Monday: Chest and arms. 3 sets of 10 bench press, arm curls, skullcrushersor tricep kickbacks. 10 minutes on boxing bag.

Tuesday: 30-40 minutes elliptical

Wednesday: Legs. 3 sets of 10 Squats, leg extensions, leg curls, lunges.

Thursday: 30-40 minutes elliptical.

Friday: Shoulders and Back. 3 sets of 10. shoulder presses, bent over rows, pull-ups, upright rows.

Saturday: Walk or jog 2-3 miles.

Sunday: Rest

Remember the diet is just as important as your workout. Five small meals of good food each day will help speed up your metabolism.

Give your answer to this question below!

Fedor Emilianenko Training Routine?

Question by Stone: Fedor Emilianenko Training Routine?
Anyone know his general routine? Such as how long he runs, how long he trains and what exercises?

Most importantly does anyone know his weight lifting routine, the exericses and sets & reps?

THANKS!

Best answer:

Answer by Susan Smith
Fedor Emelianenko like many MMA fighters does not use what I refer to as a traditional workout routine but instead he uses a variation of the Caveman Training routine. The caveman combat training routine is a perfect fit for those who are involved in any type of martial arts because it focuses on explosive movements that are traditionally seen in MMA combat.
BTW: Check out the website that was my source. It shows a video of him training and gives you some extra info. Hope this Helps!

What do you think? Answer below!

Fedor Emilianenko Training Routine?

Question by Stone: Fedor Emilianenko Training Routine?
Anyone know his general routine? Such as how long he runs, how long he trains and what exercises?

Most importantly does anyone know his weight lifting routine, the exericses and sets & reps?

THANKS!

Best answer:

Answer by Susan Smith
Fedor Emelianenko like many MMA fighters does not use what I refer to as a traditional workout routine but instead he uses a variation of the Caveman Training routine. The caveman combat training routine is a perfect fit for those who are involved in any type of martial arts because it focuses on explosive movements that are traditionally seen in MMA combat.
BTW: Check out the website that was my source. It shows a video of him training and gives you some extra info. Hope this Helps!

What do you think? Answer below!