Help with routine

[realmfg]

OK my stats are 5 '10 175

I used to be into lifting really heavy and i was at 205 with only 6%BF. Stopped for 2 years due other things going on in my life. I got down to 175 and decided I look good at this weight and want to try to shred and look big at a smaller weight.

I am eating very clean oatmeal and egg whites when wake
Protien shake and wheat bread at mid morning
Another wheat sandwich with chicken or turkey for lunch
Mid afternoon turkey or chicken with wheat again
After lift for dinner yam chicken/steak veggies
Shake at about 830 pm

I really want to get a good lifting routine to gain lean muscle. Is it bad to work bodyparts out more than once a week when cutting? When i was going very heavy i had a great routine with 1 body part a week going really heavy. Now i am using lighter weights which is new to me but makes the joints feel better. Any opinions or suggestion would be a great help.

 

[02gixxersix]

I think the lifting routine should look the same bulking or cutting. The cardio and diet are what makes the difference.

 

[BiggT]

I think the lifting routine should look the same bulking or cutting. The cardio and diet are what makes the difference.

This is some of the best advice you'll get.

You don't "carve up" in the gym....caloric deficit is responsible for cutting.


Any routine which centers around progression (getting good at lifts) is a good routine.

 

[dhawkins]

http://www.elitefitness.com/forum/showthread.php?t=484815

All of these are good programs and I also agree with the two previous statements. Nutrition and Cardio are what make the cut, not the workout program.

 

[realmfg]

thanks guys

 

[gotoget]

hey there,im new to the site and looking for sum advice,ive just started weight training,my 1st time,kinda confused about the manual telling you how to train,it says do 12reps 1st then 10&then 8 and increase weight after doin the 1st 12,do three times so does that mean after i go from 1st to the third rep take off the exra weights and go back to the light ones i started with for the first rep&proceed through the reps again? sum1 help please ,

 

[Bretmj1]

What your explanation sounds like to me is that you do your three sets, '12,10,8' 3 times. What you're going to do is pick a weight that you can do 12 times, now depending on how you want to work your body you will pick a weight that accommodates(for instance, if you want to work hard, pick a weight you can do ONLY 12 times) Your next set will be 10 reps, so you pick a weight that you can 10 of, then 8, ect. Most people who do the 12,10,8 formation will work a certain portion of their body such as biceps, calves, traps, lats to do those reps with. For instance, you want to do biceps, so pick a workout such as barbell curls and do your 12,10,8. Then if you want to do another exercise working your biceps pick another and do 12,10,8. Your structured workout is based on three sets, 1st set is 12 reps, 2nd 10 reps, and third is 8reps. Pick a couple body parts to work per weight lifting session, unless you do full body each workout. Some standards are Back and Biceps one day, another may be Chest and Triceps. Most say work each body part once a week, I believe in doing more - once a week isnt enough for your body to get used to the weight allowing you to improve. PM me if you need more help, i'm running late