dont need to get to big

[allspeed]

I enjoy lifting weights and working out, but when I lift I am not looking to bodybuild and get huge, I play alot of sports and do alot of triathalons and dualathons. I am looking for a training method that will get me really cut and i want my body to look balanced. I havent yet come across a training method that has really worked and i havent seen any good ones on this site, so if anyone has a good sample workout or ideas i need it!

 

[Parabellum]

What did you try in the past and what results have you acheived?

 

[casualbb]

and i havent seen any good ones on this site

Did you look for more than 2 seconds? There are some good ones here, check the sticky on "training methods" at the top.

 

[allspeed]

my most recent program consisted of a 3 day cycle that included day 1-back
chest
rear delts
calves
day2-bi's
tri's
shoulders
day3-quads
hamstrings
abs

i would change the exersise for each muslce every 14 days and i would do about 8-10 reps 3sets to failure .

i saw some good results in the begining but i usually do with every new program but it hasnt really improved in the last 2-3 weeks

 

[Exodus]

train like your a prize fighter fixing to try and dethrown the raining bodybuilding champion........... when you think you get too big, then just start maintaining........ dont easy into your goal, rush like mad!!!!!

X

 

[megad]

This is what I'm doing this summer, allspeed:

I'm trying to lose some fat and gain speed as well

Day #1 Chest/Bis
BB Bench 3x5
Incline DB Press 2x8
BB Curls 5x5

Day #2 - Legs/Abs/Lower Back
Squats 3x5
Leg Press 2x8
Calf Raises 3x10
Hyper Extensions 3x15
Crunches 3x15

Day #3 - Rest

Day #4 - Lats/Traps
Pullups 5x5
BB Rows 2x8
VBar Pull Downs 2x8
3x8 Shrugs

Day #5 - Sprints/Plyos
Five 30 Meter Sprints
Jump Squats 2x8
Running Vert Jumps 2x8
Depth Jumps 2x8

Day #6 - Shoulders/Tris
5x5 Overhead DB Press
2x8 Front Raises
Dips 3x5
Lying Tricep Extensions 2x8

Day #7 - Rest

Day #8
Deadlifts 5x5
Hang cleans 2x8
Bulgarian Squats 2x8

Day #9 - Rest

 

[bilat]

I think we have similar goals. This is what I'm doing.

1. Chest
2. Back
3. Legs
4. Off
5. Arms
6. Shoulders
7. Off
And I do HIIT 3-4 times a week. I don't do it the same days each week though, just whenever I have time.

Chest
2x8-10 incline barbell press
5x5 dips
2x 8-10 WG flat bench to neck
2x15-20 Incline db flyes

Back
2x 6-8 deads
5x5 pullups
2x 6-10 bent over barbell rows
2x8-10 good mornings

Legs
2x20 Squat
5x5 Lunges
2x6 hack squat
5x5 straight leg deadlifts
2x20 Seated Calve raises

Arms
5x5 incline dumbell curls
2x6-10 standing bb curl w/ wide grip
2x8-10 Concentration curls
5x5 bb tricep extensions
2x6-8 close grip bench
2x20 dips for tris
2x6-10 Hammer Curls
2x6-10 Bb wrist curls
2x6-10 Reverse bb wrist curls


Shoulders
2x6-8 Military press (seated)
2x6 Arnold press
5x5 Standing Lateral Raises
5x5 upright rows
4 x 6-15 shrugs
2 x 8-10 Lying rear delt raise

Abs
2x15-20 Standing side Crunches
2x15-20 Reverse Crunches
2x15-20 Crunches

What's your diet like? Diet is very important.

 

[Zander1983]

If you don't want to get too big, don't eat too much

 

[slobberknocker]

And then the clouds parted, and the voice of Reason itself spoke unto the enthronged masses, and his words were like the first rays of the dawning sun:

If you don't want to get too big, don't eat too much

 

[collegiateLifter]

If you don't want to get too big, don't eat too much

that's the bottom line.