Help Me Design a New Program

Bigger Stronger Leaner Competitive Bodybuilding
1

Hello guys, I just joined this forum, I stumbled upon it the other day and have been loving the Features and some of the member posts (especially the Frat Bro Curl thread). I am 24 years old and have been training since I was 16 and am beginning to become bored with the training I’ve been doing.

I generally switch up my training based on ideas from magazines and forums but since having moved across the country and losing my training partner I have not changed my routine in about 6 months. I need something new, a challenge.

What I generally do is a 5 day a week workout. Chest, Back, Legs, Arms & Tris, and Shoulders & Lats consist of the 5 days. Each day consists of about 10-15 mins of warm-ups and stretching with the first exercise being a strength exercise (IE Bench for chest) supersetted with a finnesse/definition exercise (Decline Pushups to failure). I try to do 2 sets of supersets and 2 sets of drop sets for every musclegroup. Results have been fantastic, I’m sure they can be tweaked.

So a bit about me… I am 5’10", 200 lbs, 24 y.o., my bodyfat is 13% last time calibrated (god damn love handles)… My cardio… I do not own a vehicle and live in a city so I bicycle about 90-200 miles a week depending on my activities. I wrestled for five years as a teenager and about 2 months ago recently began training again and am attempting to pick up BJJ at an MMA training facility.

M recovery time with the training and lifting is a bit slow so I’m looking for some nutritional advice as well to help speed up muscle/joint recovery. I also will use the stair machine for 20-30 minutes in an HIIT routine 1-3 times a week (depending on my other weekly training schedule) after working out but before a post-workout shake to try to increase fat burning…

I do have pictures and would gladly send a link to my myspace but I am a bit weirded out by internet privacy so I’d rather do this over PMs then make it all available in a public forum.

My goals? Increase strength, vascularity, and decrease body fat. I understand I am getting older and am thriving to reach a perfect body before it is too late.

Thank you in advance for any advice in switching up my routine and please let me know if I can provide anymore information.

2

provide the following:

detailed typical daily diet

detailed typical workout routine with reps/set/weights/etc.

then go read:
http://www.T-Nation.com/readArticle.do?id=459493
TESTOSTERONE NATION - 7 Habits of Highly Effective Nutritional Programs
http://www.T-Nation.com/readArticle.do?id=1793585
TESTOSTERONE NATION - Nutrition for Newbies, Part 1http://www.T-Nation.com/readArticle.do?id=1795045
TESTOSTERONE NATION - Nutrition for Newbies, Part 2http://www.T-Nation.com/readArticle.do?id=1764218
TESTOSTERONE NATION - Training for Newbies, Part 1http://www.T-Nation.com/readArticle.do?id=1765943
TESTOSTERONE NATION - Training for Newbies, Part 2

3

Ok, it’s def going to take some time to type that up. I will do this this evening, in the mean time i have been reading the articles, thank you.

5

Also, you need to be more clear (both with us and with yourself) as to what your specific goals are.

You seem to be trying to bite off more than you can chew. You are doing BJJ (which is a very energy expensive habit), biking 90-200 miles a week, doing HIIT 1-3 times per week and doing resistance training. That’s a whole lot of activity.

Also, is your primary goal to improve in your BJJ performance? Or is it more of an aesthetic goal (you want to look at certain way)? Nothing is wrong with either goal, just that there are different approaches that are better for achieving one than the other.

6

[quote]cmanners wrote:
Hello guys, I just joined this forum, I stumbled upon it the other day and have been loving the Features and some of the member posts (especially the Frat Bro Curl thread). I am 24 years old and have been training since I was 16 and am beginning to become bored with the training I’ve been doing.

I generally switch up my training based on ideas from magazines and forums but since having moved across the country and losing my training partner I have not changed my routine in about 6 months. I need something new, a challenge.

What I generally do is a 5 day a week workout. Chest, Back, Legs, Arms & Tris, and Shoulders & Lats consist of the 5 days. Each day consists of about 10-15 mins of warm-ups and stretching with the first exercise being a strength exercise (IE Bench for chest) supersetted with a finnesse/definition exercise (Decline Pushups to failure). I try to do 2 sets of supersets and 2 sets of drop sets for every musclegroup. Results have been fantastic, I’m sure they can be tweaked.

So a bit about me… I am 5’10", 200 lbs, 24 y.o., my bodyfat is 13% last time calibrated (god damn love handles)… My cardio… I do not own a vehicle and live in a city so I bicycle about 90-200 miles a week depending on my activities. I wrestled for five years as a teenager and about 2 months ago recently began training again and am attempting to pick up BJJ at an MMA training facility.

M recovery time with the training and lifting is a bit slow so I’m looking for some nutritional advice as well to help speed up muscle/joint recovery. I also will use the stair machine for 20-30 minutes in an HIIT routine 1-3 times a week (depending on my other weekly training schedule) after working out but before a post-workout shake to try to increase fat burning…

I do have pictures and would gladly send a link to my myspace but I am a bit weirded out by internet privacy so I’d rather do this over PMs then make it all available in a public forum.

My goals? Increase strength, vascularity, and decrease body fat. I understand I am getting older and am thriving to reach a perfect body before it is too late.

Thank you in advance for any advice in switching up my routine and please let me know if I can provide anymore information.
[/quote]

This is something I have been playing with because I, like you, grew bored with regular routines. This started me growing again, up from 184 to 193.5.

http://www.T-Nation.com/tmagnum/readTopic.do?id=1932031