[quote]FightingScott wrote:
Someone will tell you this in a more jackass way: don’t worry about getting too big. I understand if you don’t want to look like a comic book hero. But you should still train with the intensity one would have if they wanted to look like the Hulk.
Your workout honestly looks pretty difficult and pretty comprehensive. In order to make a basic looking workout follow the first template in this article
http://www.T-Nation.com/readTopic.do?id=1474118
Your diet is spot on. Just make sure you’re eating enough. People will try to tell you to bulk and add fat and muscle until your 350 and then cut down to 300 with 3% bodyfat. Don’t listen to them if that’s not the body you want. Once you get your desired Brad Pitt body, however, you’ll probably have spent so much time training you’ll want to go after the Frank Zane body.
Continue to train like you want to be the strongest, biggest, most symmetrically developed human ever but if fat loss is currently a priority, just makes sure you’re eating enough so that you keep moving up to heavier weights. If you’re getting stronger, rest assured you’re gaining muscle mass. I think you already know what foods to eat.
If you want to have a 3 day a week full body workout then do
Front Squat
Romanian Deadlift
Barbell Row
Dumbbell Bench Press
Pull-ups or Lat-Pull Downs
Dumbbell Shoulder Press
Abdominal Exercise(s)
After you’ve done those basic exercises you’ll want to do some prehab exercises like rowing tricep rope pulls to the face with a thumbs up and rubber ends of the rope up grip, rotator cuff work, and stretches.
As far as rep schemes go 3 reps of 10 is used as a split between making strength gains with low reps and hypertrophy gains with high reps. Fuck that compromise. 1 day you could to 4 sets of 6 reps and the next do 3 sets of 12-15 reps. Mix it up!
Weight Training, Exercise Instruction & Kinesiology
That website will show you how to do most conventional exercises. The ones you can’t find there you can probably find in some articles here.
And read more of this site. It’s good.
[/quote]
scott-
thanks for the reply-
my diet i am pretty confident in at this point. i have read soooo much on these websites the last few months and tried a lot of combos of food and found that the best way for me to go is to limit my carb sources to vegetables only when i am not in that 10% cheat area…when i do cheat it is pretty much 3 slices of pizza, and i make sure i eat that right after i lift (the pizza place is right across from the gym, i walk over right after i lift and eat).
the current workout is hard for me to do still. i complete it 3 times everytime i go, and there were times that i almost fainted while i was doing the squats or lunges, so i think i am putting in good intensity.
maybe it is just 3 months and i cant expect to be Mr. America in such a short time…
i am going to figure out a new workout plan and start today…
one more question- is it okay to train body parts 3 times a week? my friends, who are the guys you see at the gym doing curls LOL tell me that i am overtraining, but i think thats fucking bullshit. i make sure i rest a day between lifting, but i am there 3 times a week and my friends’ “overtraining” theory is something i am not buying…
am i right about that?
