My Plan: Serious Advise Only Please..

Bigger Stronger Leaner Competitive Bodybuilding
1

I am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,

2

I notice you do cardio for legs but it doesn’t look like you do any weight training for them. I would add squats and deadlifts in there. Squatting in particular will do wonders for adding lean mass and overall strength. Try adding lower body in on back/bi day.

3

Clarification please.

Using workout 1 as an example, you are talking about doing 4 sets of 8 with each of 3 exercises for your back, with two sets for your biceps. Is this correct?
OR
4x8 with 3 exercises for back and
4x8 with 3 exercises for biceps

PLease advise.

4

Oops, my bad, I thought the “legs” was “mod cardio legs”. Didn’t realize there was a separate leg day.

Looks to me like you’re doing fine already. You might try switching up intensity, mix in a slower week once in a while to rest and then kick it up a notch higher the next week. Try experimenting with different programs to see what works best.

5

[quote]ThisIsMyRifle wrote:
I am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,
[/quote]

you didn’t list any specific questions nor any specific goals.

6

[quote]ThisIsMyRifle wrote:
I am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,
[/quote]

You need to pick a goal; either shed fat or gain muscle. You cant really do both at once.

Vary your sets&reps, 4x8 is good but try 5x5 10x3 etc.

Also try to increase the weight you are lifting each workout.

Full body workouts seem to better than splits for most people - see the recent roundtable articles.

Look into intervals / HIIT for your cardio.

After a few weeks change you whole workout to something else!!

Post your stats and you’ll get more advice from others.

Hope this helps,

Good luck.

7

[quote]robzilla wrote:
I notice you do cardio for legs but it doesn’t look like you do any weight training for them. I would add squats and deadlifts in there. Squatting in particular will do wonders for adding lean mass and overall strength. Try adding lower body in on back/bi day.[/quote]

I think he means cardio after back & bi then legs on the next day. Presumably he is doing squats and deads.

8

[quote]robzilla wrote:
I notice you do cardio for legs but it doesn’t look like you do any weight training for them. I would add squats and deadlifts in there. Squatting in particular will do wonders for adding lean mass and overall strength. Try adding lower body in on back/bi day.[/quote]

I do legs after back and bi dayI am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,

I do legs after back and bi day…Squats and deads… and do cardio only on upper body days. Sorry for the confusion…

9

[quote]comedypedro wrote:
ThisIsMyRifle wrote:
I am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,

You need to pick a goal; either shed fat or gain muscle. You cant really do both at once.

Vary your sets&reps, 4x8 is good but try 5x5 10x3 etc.

Also try to increase the weight you are lifting each workout.

Full body workouts seem to better than splits for most people - see the recent roundtable articles.

Look into intervals / HIIT for your cardio.

After a few weeks change you whole workout to something else!!

Post your stats and you’ll get more advice from others.

Hope this helps,

Good luck.[/quote]

Well Im 6’5" 265lbs 29yrs old. I don’t have any measurements. I want to weigh 245-250lbs, Leaner ofcourse…I want this by next summer or atleast that is my goals…Cardio I change up somedays it’s slow and steady and some are HIIT on the eliptical…As for full body workout…I tried that for a month and I just plain ran out of gas…Bench and squats same day. Ouch…As for increasing weight I try to increase 1.5 to 2% more each workout…

10

You need to pick a goal; either shed fat or gain muscle. You cant really do both at once.

Well
I know you can’t make major gains while cutting fat…So im not looking for big gains but to atleast keep or add a little muscle…Possible?

11

4 Sets compounds X 3 different compound movements = 12 sets + 2 more isos (presumably 1 set each) = 14 sets X twice per week = 28 sets per bodypart per week! If you are natural, that is probably twice the volume that your body can handle efficiently.

12

[quote]ThisIsMyRifle wrote:
comedypedro wrote:
ThisIsMyRifle wrote:
I am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,

You need to pick a goal; either shed fat or gain muscle. You cant really do both at once.

Vary your sets&reps, 4x8 is good but try 5x5 10x3 etc.

Also try to increase the weight you are lifting each workout.

Full body workouts seem to better than splits for most people - see the recent roundtable articles.

Look into intervals / HIIT for your cardio.

After a few weeks change you whole workout to something else!!

Post your stats and you’ll get more advice from others.

Hope this helps,

Good luck.

Well Im 6’5" 265lbs 29yrs old. I don’t have any measurements. I want to weigh 245-250lbs, Leaner ofcourse…I want this by next summer or atleast that is my goals…Cardio I change up somedays it’s slow and steady and some are HIIT on the eliptical…As for full body workout…I tried that for a month and I just plain ran out of gas…Bench and squats same day. Ouch…As for increasing weight I try to increase 1.5 to 2% more each workout…[/quote]

So your goal is to lose 15-20lbs in the next 6 mos.

Are you sure I can’t be a smart ass, because many will tell you I do my best work that way.

First, I agree with Roids that if I/we read that program correctly that you are working out 3 days/one off/3on…that is too much. At least go to 2on/1 off/2on/1off…but best probably to just go to 3x a week or upper lower split with a 2 day weekend type break. My opinion.

Secondly. If you are eating clean and often and working out your goal is no problem. So, if it’s not working–you’re not following it or working out hard enough.

13

[quote]sasquatch wrote:
ThisIsMyRifle wrote:
comedypedro wrote:
ThisIsMyRifle wrote:
I am looking for some advise on this plan…Please real advise not someone’s smart ass comment’s…

I do 4x8 with 3 compound exercises per body part and 2 single joint exercises per workout…
I never do the same exercise twice in a 2 week period…

back and bi (abs) 15min of steady- mod cardio
legs
chest, tri and shoulders (abs) 15min of steady- mod cardio
off
repeat

My goals are to shed excess body fat but gain lean mass…
My diet is as clean as I can get it and I try and eat 5-6 times a day. No carbs at night…
Low gi carbs at breakfast, Hi gi carbs for PWO only…lots of protein 1gram per lbs of body weight and I try to keep my fats from fish, chicken and dairy products…

Thanks,

You need to pick a goal; either shed fat or gain muscle. You cant really do both at once.

Vary your sets&reps, 4x8 is good but try 5x5 10x3 etc.

Also try to increase the weight you are lifting each workout.

Full body workouts seem to better than splits for most people - see the recent roundtable articles.

Look into intervals / HIIT for your cardio.

After a few weeks change you whole workout to something else!!

Post your stats and you’ll get more advice from others.

Hope this helps,

Good luck.

Well Im 6’5" 265lbs 29yrs old. I don’t have any measurements. I want to weigh 245-250lbs, Leaner ofcourse…I want this by next summer or atleast that is my goals…Cardio I change up somedays it’s slow and steady and some are HIIT on the eliptical…As for full body workout…I tried that for a month and I just plain ran out of gas…Bench and squats same day. Ouch…As for increasing weight I try to increase 1.5 to 2% more each workout…

So your goal is to lose 15-20lbs in the next 6 mos.

Are you sure I can’t be a smart ass, because many will tell you I do my best work that way.

First, I agree with Roids that if I/we read that program correctly that you are working out 3 days/one off/3on…that is too much. At least go to 2on/1 off/2on/1off…but best probably to just go to 3x a week or upper lower split with a 2 day weekend type break. My opinion.

Secondly. If you are eating clean and often and working out your goal is no problem. So, if it’s not working–you’re not following it or working out hard enough.[/quote]

There is nothing wrong with a constructive smart ass sasquatch. I was speaking of the one’s that don’t know shit but put there worthless 2 cents in…I your method of the 2 on 2 off, upper/lower split with 2 day off will work great for me.

On those 2 days off would it be ok if I go on walks with the family…That is just my way of getting my family active and to not become a family of glutens…

As far as the eating clean the biggest issue for me is timing and gettfing in enouph meals AHHHHH…Thanks for you advise…