[quote]jshire wrote:
I have been lifting for 4 years now and would like to start going towards a bodybuilding or fitness model physique. [/quote]
Which one is your primary goal?
[quote]
I’m a 29 yr old male, 5’10" at 180 lbs, 32" waist. My bf %is roughly 11-14%. Some of my lifting stats are below. I would like to know what type of program I should start on both for exercises and nutrition.[/quote]
From your stats above you have 158.4 pounds of lean body mass(LBM) (180*.12 = 158.4)
Even fitness models are larger than 158 pounds so either direction you go you will need to add more lean body mass. At this point in your lifting career you don’t need to work on the spit and polish as much as the mass-adding. For this reason you don’t need to reinvent the wheel when it comes to lifting and diet.
Continue to eat a high protein diet and maybe look into leangains, carb cycling, or anabolic diet for that. (those seem to big the most popular right now)
As for a program… KingBeef323 has a really good one posted in the “Do This Routine Instead of That Dumb One” thread. I recommend you read the whole thread.
[quote]The supersets on Monday and Friday absolutely suck, lol.
I do 1 set to failure for each exercise except where otherwise noted.
Monday - Chest/Upper Back/Rear delts
Flat dumbbell press - 4 x 4-8
T Bar Rows - 4 x 8-10
Incline dumbbell press - 3 x 4-8
Seated wide neutral grip rows - 4 x 8-10
Decline dumbbell press - 3 x 4-8
“Wolfe” Face Pulls - 3 x 8-10
Incline bench rear delt raises - 4 x 10-15 (2)
Standing cable x’s - 3 x 15-30 (2)
Tuesday - Hams/Traps/Calves
Lying Leg curls - 4 x 6-10 (2)
RDL’s - 4 x 6-10
Seated Leg curls - 3 x 8-12 (2)
Shrugs - 4 x 6-10 (2)
Seated Calf Raises - 4 x 8-12 (2)
Slant calf raises - 4 x 8-12 (2)
Leg press calf raises - 4 x 15-20 (3)
Wednesday - Arms
Seated hammer curls - 4 x 8-10
Decline CGBP - 4 x 4-8 (2)
Machine preacher curls - 4 x 10-15
Lying behind head extensions - 4 x 8-12
Incline curls - 3 x 6-10
French Press - 3 x 8-12
Thursday - Quads/Abs
Squats - 8 x 3 ← C.T. style force spectrum ramp here.
Hack Squats - 5 x 5 ← Ditto
Leg Press - 4 x 10 (2)
Rope Crunches - 4 x 15-20
Weighted leg raises - 4 x 12-15
Decline sit ups - 4 sets to failure
Friday - Delts/Lats/Calves
Seated Dumbbell Press - 4 x 4-8
Pull Ups - 50
Ships - 4 x 10-15 (2)
Wide grip pulldowns - 3 x 8-10
Seated Dumbbell side laterals - 4 x 8-12 (2)
Seated close neutral grip rows (elbows down at sides at finish) - 3 x 8-10
Lean away cable laterals - 3 x 12-15 (2)
Donkey calf raises - 5 x 8-12 (3)
Standing calf raises - 5 x 8-12 (3)
Sat/Sun - off
If you try this, please make sure you’re consuming copius amounts of protein/calories and make sure your periworkout nutrition is on point! Could also just do 1 set to failure on everything except calves. This routine is basically designed based on everything I’ve found that works best for me. [/quote]
