New Routine Request

[CrimsonKing]

ok Folks -

Help the crazy fatty design a new routine! PLEASE!

btw.. Love the powerlifting movements/routines the best but not sure it is in sync with my goal to NOT be a fatty anymore.

Ideas?

btw.. I don't understand or ever tried the Westside routines so please don't just point me to it!

What I have -
Home Gym with 600# of free weights, olympic barbell, dumbbells, arm curl bar. adjustable bench, full power rack, leg curl attachment for bench, preacher curl attachment for bench.

 

[louden_swain]

I will not create a routine, but I will certainly list some exercises that should be in your routine.

Squats
Incline Barbell Presses
Barbell Rows
Deadlifts
Seated Barbell Presses
Chins

Let me know what you are trying to achieve.

 

[CrimsonKing]

Been lifting solid for a year again after a LONG layoff.. been doing the basics (Bench, Squat, Deads)

my PR's -

Bench - 250
Squat - 365
Dead - 425

Goals - still need to lose about 20# of fat around waist and chest.

Stats - 240#, 20%

 

[JOKER47]

I don't think your routine is going to be as important in losing the extra fat as your diet and cardio are going to be.

Make sure your diet is in check and bump up your cardio. You have to be in calorie deficiency to lose fat. For the most part, your lifts will stay stagnant or go down a bit while you are dropping the fat.


.02,
Joker

 

[louden_swain]

Been lifting solid for a year again after a LONG layoff.. been doing the basics (Bench, Squat, Deads)

my PR's -

Bench - 250
Squat - 365
Dead - 425

Goals - still need to lose about 20# of fat around waist and chest.

Stats - 240#, 20%

If you are interested in losing weight, really emphasize cardiovascular conditioning and monitor your diet. I have a friend who is in the same boat as you and he is making good progress from hitting cardio 5 days a week. I personally recommend 30 to 45 minutes 5 days a week if you are interested in shedding pounds. As far as your diet is concerned, write down everything you eat during the day and make necessary adjustments. You might want to lower your caloric intake throughout the day, but be sure to have balance. This means eating enough protein to support muscle growth and enough carbs for energy. The key to losing weight is to burn more calories than you actually take in during the day from eating. Training will help enhance your metabolism.

As far as your training is concerned, you have some respectable numbers. However, I am sure you are interested in pushing those numbers even higher.

Bench Press, Squat, and Deadlift:

I assume that you can put up 225lbs on your bench for about 4 reps and 205lbs for about 8 reps. you might want to try a cycle program where you work with (4 weeks of hypertrophy, 4 weeks of strength, and 3 weeks of power/max. output). Here is an example:

1st cycle: 4 weeks 5 sets of 10 reps - 70 to 75% of max
2nd cycle: 4 weeks of 5 sets of 5 reps - 82 to 85% of max
3rd cycle: 3 weeks of 5 sets of 3 reps- 85 to 90% of max

On the rest of your exercises perform 3 x 8.

 

[Lord_Suston]

Diet is the key, it really doesn't matter how hard you train if you are consuming more calories than you are burning. Just lay of fast food and sugar and see what happens....

 

[CrimsonKing]

thanks for the replies guys.

Honestly, I'm a little surprised though. Sounds like you all feel that weight training will not help? Interesting...

I have for the last year eaten very clean at or slightly below maint (500cal defict) with 3-5 30 min cardio and 3-4 lifting sessions at 1 hr a piece. That resulted in a big change

see attached http://photos.yahoo.com/crimsonking911


Anyway.. my thought was to now focus on adding more base muscle mass to keep the metabolism high with PL movements but I'm unfamilar with Westside. So, again, any ideas on a good routine for packing on quality muslce mass?

 

[Doktor Bollix]

Anyway.. my thought was to now focus on adding more base muscle mass to keep the metabolism high with PL movements

Try 20 rep breathing squats. Full squats, 3 or so full-lung breaths between every rep. You want to use a weight you can do 10 consecutive reps with. They really kick in a whole body metabolic effect and are great for conditioning. 1 or 2 sets (if you can do 2).

If everything you are doing is working I wouldn't change it.

 

[CrimsonKing]

Try 20 rep breathing squats. Full squats, 3 or so full-lung breaths between every rep. You want to use a weight you can do 10 consecutive reps with. They really kick in a whole body metabolic effect and are great for conditioning. 1 or 2 sets (if you can do 2).

If everything you are doing is working I wouldn't change it.

Thanks.. Good Advice.. I did that routine for 3 months at the beginning of this year. I put on some serious density in my legs from them. Worked up to 275 with the 20 reps.. very brutal!

 

[Lord_Suston]

Once in a while I use this routine to shock my muscles into growth and some decent strength gains. Most athletes have a set routine where the hardest excercise is done first and then the one that are easier are performed later. ie squats before leg extension....

reverse the order of you excercises and up the reps on the later excercises.

For example Leg extensions, then Leg curls, then squats for more reps than usual I try for 12-15 to get the real burn deep in the muscle. The only trick is you will need to drastically drop the weight you use for that last main compound movement. (shit I incline the same weight I use for flat when I do this routine just to get enough reps!!!) You should really have a partner since you will fatigue real easy and 2 assisted reps at the end will totally fry that muscle group. But if not, you said you have a powercell, use the safety bars always then.... Do this for about 4 weeks and then switch back, the results are amazing.

Disclaimer: you will be very sore, I mean to the point where taking a shower is a chore, I am not responsible for all the Bengay you will have to buy or all the cursing because you can't move.....