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Current workout (inside) not seeing as good a result as expected...any critique/help?

post #1 of 7
3/24/09 at 9:23pm
Thread Starter 
Been at this workout (with slight variations in exercises from week to week) for just over 6 months. I am 25 y/o 6'1" 190 lbs. Since I started this I have done absolutley zero cardio (besides 5 minutes on treadmill prior to every workout.

Here is my split (with usual sample workout I do for each), usually somewhere around 8x4 for each, sometimes 5x6....I take one day off between each exercise day.

Day 1 Chest & Legs:

Chest:
Flat bench press
Incline db press
Incline flyes

Legs:
Squats
Calf raises
Vertical leg press machine
Leg extensions machine

Day 2 Back & Bis:

Back:
Deadlift
One arm db row or bent over bb row
Lat pull down
Back extensions

Bis:
Pull ups
Seated slight incline db curls
Standing bb curl

Day 3 Shoulders & Tris:

Shoulders:
Standing bb military press
Upright row
Shrugs or side raises

Tris:
Unassited dips w/ 25lb ankle weight
Skull crushers
Cable pushdowns

My goals are not to get huge and bulky but rather very lean and muscular, now that I have a decent strenght base built up I think I am ready to start adding in cardio and maybe change up my routine a bit. I also do a set of ab exercises (usually incorporating a medicine ball and leg raises) during every workout. Any advice?
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post #2 of 7
3/24/09 at 9:33pm
If you want to get lean then you definitely want to do some cardio. Shoot for 20 minutes to start. If you're new to it an elliptical machine is a good starter, or maybe a bicycle. You'll want to get your heart rate up into the "cardio" zone, so you'll want to find a speed/resistance that will do that. Most machines will have heart rate monitoring grips to help you do this. At your age it's probably around 155-160.

Otherwise I think every other day is good, and the exercises you're doing are fine. Main thing is you want to do low weight and high reps, so when you say "somewhere around 8x4 for each" does that mean 4 sets of 8 reps? If so I'd look into doing maybe 3 sets of 12-15 reps.
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post #3 of 7
3/24/09 at 9:42pm
Thread Starter 
Quote:
Originally Posted by heavy D View Post
If you want to get lean then you definitely want to do some cardio. Shoot for 20 minutes to start. If you're new to it an elliptical machine is a good starter, or maybe a bicycle. You'll want to get your heart rate up into the "cardio" zone, so you'll want to find a speed/resistance that will do that. Most machines will have heart rate monitoring grips to help you do this. At your age it's probably around 155-160.

Otherwise I think every other day is good, and the exercises you're doing are fine. Main thing is you want to do low weight and high reps, so when you say "somewhere around 8x4 for each" does that mean 4 sets of 8 reps? If so I'd look into doing maybe 3 sets of 12-15 reps.

Yea I am def. going to start adding in some cardio, most likely on days off or post workout. As far as reps, it has been roughly 4 sets 8 reps...I was thinking about switching to the lower reps higher weights set up of 5x5 (and keeping my current exercise schedule) but when I lift at that much weight (when I am struggling to get the 5th rep up) I feel like my form suffers just a bit...
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post #4 of 7
3/24/09 at 9:44pm
Thread Starter 
^oops I just realized you said low weight high rep??? I have never heard to do this... I have also heard heavy weight low reps (atleast for solid muscles, not puffy, pumped up looking muscles).... I was actually going to drop my reps and up the wieght
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post #5 of 7
3/24/09 at 10:12pm
Do low weight, high reps seriously give you puffy muscles... I train for 5k's as my cardio. The explicit goal makes it fun.
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post #6 of 7
3/24/09 at 10:18pm
Thread Starter 
Quote:
Originally Posted by db_ggmm View Post
Do low weight, high reps seriously give you puffy muscles...

I train for 5k's as my cardio. The explicit goal makes it fun.

Thats what I have heard via doing research, but that research consists of internet not actually speaking with a trainer...for more solid looking, lean muscles I have heard very high weight very low rep (ie 5x5)...

I like the idea of setting some sort of goal to train for as a way of making cardio more enjoyable...I ll try and find some races here around Boston to entire in the coming months and then Ill have something to work toward...

what do you do for cardio as far as training for 5k's?
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post #7 of 7
3/24/09 at 10:18pm
Someone is inevitably going to say this.....but DIET!!! That's going to give you the body you want. For the most part, your workout is fine. Heck I only workout 3 days a week with no cardio and only do 4 exercises per session. But I'm getting stronger and leaner on a weekly basis (still have a long way to go in the lean dept). Diet is the key. Less calories = lose fat = get lean.

Your muscles will come from the resistance exercises, now let your diet do the work in leaning you out. Getting big and bulky comes from 2 things. Eating a butt load (and getting fat at the same time). Or taking steroids.
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