Anyone willing to help me put together a routine and everything?

[Austin316]

Hey guys, Ive not posted in this forum in a really long time... and Im not exactly new training or anything, but Im really needing to switch it up, focus more on a bodybuilding type routine rather then the power training Ive always done. Lately Ive been burnt out, lots of personal isues have killed my motivation, and I really need to get back to this but I think Im going to need to do things differantly and follow more of a strict routine to get my head back on straight and see some results. basically I want to cut down probably about 20 lbs of bad weight, and add back whatever lean mass I can (I lost a lot when I nearly tore my pec a few months ago benching over 400) Im not so concerned about the power aspect anymore, its nice but I don't want to continute to get injured everytime I get to a high point, and well Id rather focus on my body from here on out. I dunno some help would benefit me I think, with training, a diet, routine, etc... not looking to go super bodybuilding mode, but I def want to get to being lean and in great shape, my life could use it... prob is Im just to cloudheaded and out of it to figure somthing out for myself thats new.. so yea... any suggestions is appreciated, I guess areas I want to improve on the most is bringing my back out again, and legs need to come back in (I have a bad knee so I can't do certain things like heavy squatting)

 

[tay1506]

Well your not new so i would just do a 2 day split with 8 - 10 reps sticking to core exercises. I don't think there is anything I could tell you that you don't already know if your benching 400. The best thing I could say probly is good luck!!!!

 

[Protobuilder]

From the training vault sticky:

http://www.elitefitness.com/forum/showpost.php?p=6271213&postcount=1

That's a decent upper/lower split, lifting 4x/wk. Work around your knee if you have too. Adjust the rep ranges up a bit if you want more hypertrophy, although you certainly don't have too.

You might also do a search on google for Alwyn Cosgrove's Afterburn plan I think it's called. Basically, if you want to drop some fat, you can do your regular heavy weight workouts but then throw in some high-rep conditioning stuff done w/ barbells. So, finish a heavy workout w/ a few sets of 20 reppers w/ light weight on a big compound exercise like the power clean (and press?), deads, etc. Definitely burns some cals.

 

[Austin316]

Thanks guys, yea and i was above 400 on and off for the last couple of years, since I turned 23 though I seem to keep having nagging pains when I get that heavy, Im not old by any means (24) but christ it fucking feels like it sometimes!


Ill look into those, but yea Im less concened with power, I want to go for the body part of things this time around, and a newer type of training, maybe that will kick me out of my funk because I just can't get into it like i used to, its too redundant for one, just think changing things up a lot and going for differant goals might be good for me. Luckily I have a ton of muscle memory on my side to help out but yea, want a differant kind of thing then I did in the past

 

[javaguru]

Have you tried training each bodypart twice a week, it's done wonders for me.

 

[ghettostudmuffin]

Hmm, you want to focus more on bodybuilding. Cool. I wouldn't let your strength drop too much though as you'll probably miss it. I got pretty lean for awhile and enjoyed it, but eventually got tired of eating for it and having lost strength because of it.

monday
deadlift 5x5 warmup, each set getting heavier, then 5x5 set weight

weighted dips 5x5

leg press(nautilus leverage if you have access to it 1x15, 10, 1x6 increasing weight as the reps drop

Glute-ham raises, 50 bodyweight reps throughout the workout.

leg curl 3x6-10

wednesday

barbell bench 5x5, same as the squat
Incline dumbell bench 3x6-10
pendlay barbell row 5x5(I like them with a cambered curling bar)
barbell curl 3x6-10
Heavy Explosive shrugs 3x6-10

50 bodyweight glute ham raises throughout

friday

full squat, raw 5x5, same deal

DB clean and press reps 5x5, clean only the first rep, strict press
weighted chinup 5x5
barbell push press 1x15-20, this will burn and seriously tax your cardio if done heavy/hard

50 bodyweight glute ham raises throughout

Call it good for the week.

A simple, but hard workout. Hits everything good and mutliple times a week basically. Pressing muscles get hit every workout. Same with pulling. Legs only really get hit once a week, but they get hit hard.

For me at least, mass seems to come best with good volume and frequency with heavy weights, and not purposely training to failure. The DF 5x5 program taught me that.

Hope this helps.

 

[Austin316]

Hey, on that workout by Lyle, when and how should you account for traps and abs? I also see that shoulders are barely touched, is that norm?

 

[BiggT]

Hey, on that workout by Lyle, when and how should you account for traps and abs? I also see that shoulders are barely touched, is that norm?

Benching and rowing twice a week would be plenty for shoulders and traps....you're thinking compound 'movements' rather than 'bodyparts'.....If it bothers you, you could always bench one day and OHP the other.....or just incline both days.....and you could row one day and jump shrug the other.

For abs, I imagine it is just assumed you'll stick them in however you like.

 

[Austin316]

how would yuou guys go about the cardio then? Id prob do abs in conjunction with that, I have cross trainers and shit on hand

 

[BiggT]

If you want to build size and strength, I find things like running/jogging to derail leg workouts and pulling.....either in the AM before work or school or whatever, then lift in the PM is good....or on off-days.....I'd do either HIIT, a track workout with sprints, an olympic lifting circuit done LIGHT, or some swimming if it were me.

 

[Austin316]

not looking for size and strength really, more so to lean up and get away from a powerlifter look and more like a bodybuilder look

 

[BiggT]

not looking for size and strength really, more so to lean up and get away from a powerlifter look and more like a bodybuilder look

It's all about the diet, man.....for cardio, I would just suggest something you enjoy enough to be consistent with. It is still important to train heavy and progressively though, being lean is no good if you've got no more muscle to show off.......but abs are definitely made in the kitchen.

 

[H_T_]

2 x a week i do SQ & OHP's as a workout. i bench every 2 weeks and do heavy pulls 1-2 x a week.