Confusion Confusion!

5500

Guys hopefully i can get some concrete pointers from you.

I started training about 3 months ago,my main goal is to get muscle definition and build but not to any extremes.The problem is literally everyone is giving me a different routine and im still being told X Y Z isnt right for building ect ect.

I also think im at the point where you look and go "oh no difference im bored and giving up" altho i know im not going to,but id just like some pointers if what im doing is correct or what i should be doing instead.

Id be big built and not fat so to speak to look at but have some insulation for the winter on the belly!

Im training 3 times a week,the same routine below every second day for the past month.Tbh i dont notice any difference in myself between when i started and now definition wise.My measurements have improved slightly but to look at you wouldnt notice anything!

5"10
14st 3lb
My Bodyfat is 19%

10mins cardio warm up.

Lat Pull down - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Bench Press - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Tricep pulldown - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Dumbell curl - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Chest flys - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Seated shoulder press - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Pullovers - 2 x sets of 12

Side raises - - 8x6x4x6x8 X 2 sets (Increasing weight on the 6 + 4 then decreasing on the next 6 + 8)

Ill also normally throw 12/15 reps in on some leg machines,then finish over with 20 to 30 minutes cardio.

My diet wouldnt be the worst,i dont eat that much crappy or fried food and eat alot of protein rich stuff,altho i do have a sweet tooth and on the weekends tend to go offhand abit.

I would always have breakfast which will either consist of porridge made on milk or bran flakes with milk and a banana.

After a workout id normally have some eggs or chicken breasts and take this as lunch,followed by dinner in the afternoon.I wouldnt really eat after say 8/9 in the evening weekdays,if i did it'd normally be some toast or a bowl of cereal

So basically where am i going wrong at present?My aim being to shed some pounds whilst growing upper body at the same time

Cheers

dave80

too many isolation exercises, not enough lower body workout check out startingstrenght.net and read the stickies regard diet

EileenG

Where are the squats and deadlifts and rows? You need those kinds of lifts to see real progress.

I'd base your routine on squats, bench, deadlift, stiffleg deadlift, lunges, dips, pull-ups, shoulder press, barbell row, military press, plank, hyper-extension, stuff like that. Notice they are almost all exercises that only need a bar or even dumbbells, so no hanging around.

You can vary things a bit, do step-ups one day instead of lunges, maybe do clean and press instead of military press, close grip bench press instead of dips. Keep the isolation exercises for the end of your workout or if you are off-form.

5500

EileenG wrote: »

Where are the squats and deadlifts and rows? You need those kinds of lifts to see real progress.

I'd base your routine on squats, bench, deadlift, stiffleg deadlift, lunges, dips, pull-ups, shoulder press, barbell row, military press, plank, hyper-extension, stuff like that. Notice they are almost all exercises that only need a bar or even dumbbells, so no hanging around.

So basing the routine on the above should i cut or keep any of the ones im already doing?Also how many reps or sets of the above?

Another thing am i doing enough cardio for fatloss or do i need to step it up?

EileenG

This is Your Milage May Vary. Different people respond differently to diet, routine, amount of cardio etc.

However, as a starting point, I'd suggest doing 3 sets of 8-10 reps each of those exercises, with the heaviest weight you can lift while keeping good form. You should also do a couple of warm-up sets with lighter weights on the big lifts.

There isn't much direct arm work in those lifts, but things like bench press will work your triceps and barbell rows will work your bicips, so don't worry about it. You can always do a couple of sets of isolation exercises for those at the end if you like.

I'd lift three days a week. Get in, lift hard, get out and go home. On non-lifting days, do cardio. Vary it between longer sessions of steady state cardio and shorter HIIT sessions. Forget the "fat burning zone" where you just stroll along, work hard to see better results.

Have one or more full rest days a week. Get to bed on time. Drink lots of water, eat clean, get in plenty of protein and healthy fats (eggs, fish, meat, chicken) and lots of vegetables. Keep refined carbs to a minimun.