My current training for muscle, OK ?

[TRYN2]

I do 3 sets for each exercise per muscle group each workout and I work each muscle group twice in an 8 day period on a MWF program with weekends off.

After 2 warm up sets I do a set to failure with a reps range consisting of :

1st set 6-10
2nd set 3-5
3rd set 11-15 to failure.

Monday: Chest, shoulders, lats, traps, abs

Wednesday: Biceps,triceps, rotators, calves, quads,hams.

Friday: Same as monday and so on.



This is what exactly I am doing....

I hit the gym friday @ lunch 11am

WORKOUT A

Pulldowns 8 4 12

150x8,170x5,130x12

Smith rows

155x8,195x3-4,135x12

Standing machine calf raises

200x11, 250x5


Squats

135x10, 225x8

Leg curls

2x8x90

This workout was not followed to a T because I am having horrible back pain right now.

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Today Monday 11am lunch.

WORKOUT B

Slight Incline Smith Bench 8 4 12

205x9, 230x5, 185x12 (add reps)

Military Smith 8 4 12

155x9, 195x6, 135x14 (do 160, 200,145)

Skulls or Pressdowns 8 4 12 Did close grip Smith

185x10, 225x4, 155x14 (Do 190, 225, 160)

Dumbell Shrugs

Skipped because lower back pain....

Rotators

25LBS DUMBELLS EXTERNAL ROTATOR 2 SETS OF 15

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Now Im aiming for a hypertrophy, bodybuilding influenced way of training right now...How does this look ? I seem to like it so far and I am making progress it would seem so far.







Thank you..........

 

[TRYN2]

Also what would happen if I chose to do a last excersise to burn out the muscle.

Like after chest I like ot go to the cable flye machine and do 2 sets of 15 reps with a tight squeeze. Not sure if this is useful, or useless.....

 

[RazorCuts]

You are questioning the mighty IronMan HIT routine? How dare you? Proven by thousands. Putting 20-30-even 50 lbs on a mortal in 6 wks. You should be a monster by now squating 800 lbs for reps. Be ashamed my son, be ashamed!

Well now that i got that out of the way, your workout looks productive. I do not think the reps of below 5 or above 12 are nessasary as you can NOT isolate muscle fibers. Have i said that before? Not sure.
The only way you will know if you stick with it long enough to see if you get results. First genetics play a huge role in how much muscle you will gain especially if you are natural. Also your diet plays a bigger role than your routine.
Just like me i have been training for over 20 yrs. Tried every routine that has come along. Guess what im never going to be 250 and ripped or squat 800lbs. My genetic limitations do not allow me to do this.
The genetic inferior are the ones who routine jump looking for the holy grail.
Just be consistant and hit it hard,eat and rest and let the chips fall.

Good Luck

RC

 

[TRYN2]

I know I was almost ashamed as for questioneing the mighty one....

Ok now, am 236 lbs 20% Bf Yes very high %....I have natural 17" calves whith small ankles...I carry a lot of weight in my legs. Beyond that I figured if it sounded good Id keep on it for 3 months and see what happens. Can you help me tune my diet ?

 

[RazorCuts]

What does it look like now?

RC

 

[TRYN2]

7:30
2 PRE FROZEN HAMBURGER PATTIES
3 EGGS
ONE TORILLA SHELL
2 CUPS COFFEE

9:30-10:00
2 CANS TUNA FISH WITH APPLEJUICE

11:00-12:00
TRAIN

12:00
STEAMED BEEF AND BROCC WITH RICE

3:30
EGG DROP SOUP

5:30
SALAD WITH COOKED WHITE FISH ON TOP OR TERYAKI SALMON
OR
A MEAT WITH VEGGIES......


Now of course this switches around, I usualy dont have soup but it was in the meal today I just saved it for later. I would like to eat some cottage cheese before bed. DInenr though usually is a meat and some veggies. I would drink protein shakes but have yet to find one I like. I love the tuna shake no after taste at all. Not sure about the sugars in the juice though. I am not good yet with meal timing or insulin timing. Sometimes instead of tuna shake Ill have a turkey sandwich. Like today I hada turkey sandwich and apple 30 mins before training. The rest was the same.

 

[RazorCuts]

If you are still holding at 20% bodyfat then you are eating to many calories. I would just clean up things.

For breakfast have turkey burger patties instead. Use only 1 yolk with your eggs and make sure your bread source is 100% whole wheat or have a serving of oatmeal.

The tuna and juice i would eat after your workout not before. Eat the beef,broc and rice as your 3:30 meal and drop the soup.

Your dinner looks good and cottage cheese before bed is good.

Add some cardio 3x a week also for 30 min.

Try to limit fat to 20% and take in most of your carbs at breakfast and after training. Also try to get at least a gram of protien per lbs.

RC

 

[juicyr6]

. I do not think the reps of below 5 or above 12 are nessasary as you can NOT isolate muscle fibers. Have i said that before? Not sure.

i agree

 

[TRYN2]

If you are still holding at 20% bodyfat then you are eating to many calories. I would just clean up things.

For breakfast have turkey burger patties instead. Use only 1 yolk with your eggs and make sure your bread source is 100% whole wheat or have a serving of oatmeal.

The tuna and juice i would eat after your workout not before. Eat the beef,broc and rice as your 3:30 meal and drop the soup.

Your dinner looks good and cottage cheese before bed is good.

Add some cardio 3x a week also for 30 min.

Try to limit fat to 20% and take in most of your carbs at breakfast and after training. Also try to get at least a gram of protien per lbs.

RC

Sounds good I actually only have been eating this well for a few weeks. I will adjust here soon, I think I will have to step down again in calories.

Should I have a meal before my workout....between say 9:30-10:30...

Thanks guys.....

 

[RazorCuts]

Yes you can have a meal just spread out the cals. It does not matter if you have 3000 cals over 6 meals or 8 as long as it all adds up in the end.

RC

 

[TRYN2]

THANKS !!!

7:30
BURRITO WITH,
2 PRE FROZEN HAMBURGER PATTIES CHOPPED
3 EGGS
ONE TORTILLA SHELL
2 CUPS COFFEE

9:30-10:00
TURKEY SANDWICH WITH APPLE

11:00-12:00
TRAIN

12:00
2 CANS TUNA FISH WITH APPLEJUICE


3:30
STEAMED BEEF AND BROCC WITH RICE

5:30
SALAD WITH COOKED WHITE FISH ON TOP OR TERYAKI SALMON
OR
A MEAT WITH VEGGIES......

Before bed
COTTAGE CHEESE


Im going to do this tomm and count up my macros and see what it looks like.