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Anonymous
This is me, how long would it take to get a decent body (defined arms, visible abs, tire around waist gone) doing the following routine.

Upper Body (Triceps/Shoulders/Chest), Cardio
Core, HIIT
OFF
Upper Body (Biceps/Back), Cardio
Legs, HIIT
OFF
OFF

Each ON day will be about 5-10 exercises. Diet is pretty good, oatmeal, sandwich for lunch, meat and vege for tea, snack on yogurt, tuna, egg white omelet, etc.

Any tips and advise also welcome.
>> Anonymous
lol. too much cardio and terrible workout. um, to answer your question.. like 5-8 months
>> Anonymous
even though genetics/will power are unmeasurable factors.

6months?
>> Anonymous
>>202637
Any constructive advice?
>> Anonymous
My advice is to forget doing various exercise with weights and what not and just do something fun instead that you actually enjoy.

If you played an entire soccer game (aka football) 3 times a week you'd be in super great shape. Personally, I like to swim.

You can always do the exercise and then occasionally lift weights for an extra boost.
>> Anonymous
>>202643
ok first let me know, are u going to a gym or have proper full body workout shit? like a squat rack, bench, pull up bar, etc. or do you just have a few free weights
>> Anonymous
>>202649
Gym with everything, and plan on using it.
>> Anonymous
>>202655
ok:) great answer

alright youre gunna have 3 lifting days a week, you pick; but for example monday wed. & friday and 2 HIIT days sunday & thursday

monday is pecs, shoulders, traps, and arms.

flat bench press 5x5
behind neck press 4x4
barbell shrug 3x10
dips (move up to weighted dips when easy) 3x5
incline bench press 5x5
preacher curls 3x12
decline bench press 2x2 (go as heavy as you can on these -- w/ SPOTTER ONLY)

wed: leg & core day coming up next post
>> Anonymous
more weight training, not as much cardio
>> Anonymous
>>202675

did you just make that up? cause that's terrible. absolutely terrible.

do you wear gloves when you work out?
>> Anonymous
k, wed: leg & core day

you guessed it: squats all up in this motherfucker.

full squat 5x5
lunge 4x4
goodmornings 3x10
seated leg curl 5x7
standing barbell calf raise 5x3
front squat 4x12
45 degree leg press 5x5

back day coming up next post sorry for long wait
>> Anonymous
>>202681
Not OP or that guy posting here, why is it terrible? I'm not /fit/ god but I'm in shape.. and it looks pretty good so far.
>> Anonymous
>>202689
that's a seriously quad dominant leg workout, enjoy your knee pain
>> Anonymous
>>202691

OP isn't a bodybuilder with 10 years lifting and pharmeceutical enhancement. there is no way he can sustain intensity for that many exercises to promote muscle growth.

of course he is going to grow on anything, but this is far from an effective beginner routine, and it seems to have just been copypasta from Flex or Mens Health, which are shit sources.
>> Anonymous
First read this: http://stronglifts.com/how-to-build-muscle-mass-guide/

http://tinyurl.com/67gyao
you're just starting out, I suggest do one of rippetoe's plans from SS (the second link above)

workout A- squat bench deadlift
workout B- squat, military press (doesn't have to be strict; your legs can be widened more), bent over rows (or power cleans... power cleans take more time to learn)

will go like:

monday- workout a
tuesday-off
wednesday-workout b
thursday- off
friday- workout a
sat/sun- off

all will be 3x5. You can (and i recommend to) throw in some core exercises, and cardio (just don't over do it- you need time for your muscles to repair).


You can also do Stronglifts 5x5:
http://tinyurl.com/4jgap6


I REALLY recommend you start off with HEAVY COMPOUND LIFTS. Stick to the big lifts until you get comfortable and read more on the different exercises until you try making your own program
>> Anonymous
>>202710

also, i forgot to add that you switch up A and B on the second week, and continue.

so first week is A B A, second week is B A B, then repeat
>> Anonymous
>>202699
lets take leg day for example, i have 3 years lifting experience, im about 5"9 185lbs with visible abs but i dotn really give a shit about that. my squat is around 320lbs.

I do my 5x5 squats, then im too gassed to do any more main lifts, ill do maybe 2 or at the most 3 assistance exercises, then calf work. I am a pile of sweat and exausted after. you have to focus on one lift and really put your energy into it. 25 heavy heard reps is much better than 200 half ass ones.

so this one of my two lower body days:

Back Squat 5x5, same weight for all sets, 80%1rm +5lbs per week
Romanian deadlift
3 sets, ill go 225 - 275 - 315lbs for whatever reps i can do
Hyper extension with the pad low to use all hamstrings
ill use a band for tension at the top.
4 sets.

6 sets assorted calves.


keep it simple, focus on form, focus on getting really strong at one exercise. you dick around with all that variety and you get nowhere. you want your body to grow, and to grow it needs progression. progression = more weight on the bar. how can you keep track of and do that when you have all that shit?

heres a better routine for a newb 3 day split

Day 1 Upper Push
Flat Bench 5x5
Military Press 3x6-8
Dips 4 sets

rotator cuff work

Day 2 Pull
Deadlift 3x5
Pullups 3 sets
DB rows 3 sets

some arm work

Day 3 Squat
Back Squat 5x5
Barbell Step up 3x6-8
Glute ham/hyper extension 4 sets
calfs


this is just an example, dont have to follow it exactly, but you focus on teh basics, leave out the foofy shit, and maybe do some assistance if you truly need it, but you really don't when you are starting out. routines like this teach you to use your body as a whole. keep it simple, and go balls to the wall
>> Anonymous
>>202710
yes, this is perfect for him

>>202724, and i wrote this

even if you aren't looking to get "huge" this program still is for you.
>> Anonymous
>>202724
Yeah, this is really similar to the workout I do, and it works great.
>> Anonymous
It also looks like you have minor kyphosis of the spine, so make sure you follow proper technique when doing squats, otherwise you could really hurt yourself.
>> Anonymous
>>203319
what does that mean, and how can you tell?
>> Anonymous
>>203339
You could just wikipedia it. Kyphosis is where the spine is curved forward, causing you to always look hunched over. You can tell from the side pic. I had it too, but after a few years of lifting it's pretty much gone.
>> Anonymous
>>202724
This 3 day split I think would work best for a beginner. The SS program is pretty intense, with the big 3 all on the same day. I did a pull/leg/push when I started training for strength. It works no problem and once OP gets used to it can switch it up.
>> Anonymous
>>203351
True. If I remember correctly there's a basic strength test on the site to determine if you have enough of a base to start the program.
>> Anonymous
>>203348

o shi- i think i have this too. i knew i had bad posture but i didn't know the medical term until now.

i guess thats one more thing to add to my list of things thats wrong with me :<
>> Anonymous
>>203396
Don't worry about it too much. It's pretty common and can correct itself you strengthen your back and rear delts. Just think about standing up straight in the meantime.