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  1. TxSanshou is offline

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    Posted On:
    11/24/2010 11:20am


     Style: Sanshou/bjj

    --
    Hell yeah! Hell no!

    Help with improving my routine

    Hello fellow board members I was looking for some advice from some of you who may be body builder or have experience in training for some of the more aesthetic purposes. I am a certified personal trainer but the vast majority of my knowledge deals with weight loss and sports fitness. In short I don't know jack squat about how to get ripped. I'm looking for some advice about increasing the muscle definition in my abdominals, biceps , and chest. I will include pictures to give you an idea of where I am now and I'll post my current routine as well.

    Currently I am strength training about six days a week and this is how they stack up.

    Monday: Core routine with 2.5 lb ankle weights: weighted leg raises 200 reps , crunches with feet elevated 200 reps , weighted reverse crunches 200 reps , Boxers speed twists with 20 lb dumbbell 200 reps , and weighted sit ups with that same 20 lb dumbbell. All of this is done in circuit fashion with no breaks in between.

    Tuesday: Upper body and legs : 250 push ups on the fists in a 30 lb weighted vest, five sets of 50 reps. Anterior raises 25 lb dumbbells for 25 reps. Lateral raises 25lb dumbbells 25 reps. Posterior raises 25lb dumbbells 25 reps. and then seated shoulder presses 25 lb dumbbells for 25 reps. Chest press 35 lb dumbbells for 25 reps.

    Wednesday, Thursday, and Friday I alternate between similar variations of these two workouts changing up the exercises and muscle groups to keep the muscles confused but I'm still not getting the definition I would like.

    I am currently 5' 11", 167 lbs 5.8% body fat there are some pictures attached to give you an idea of what I'm working with. Any tips you have are welcome thanks in advance.
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  2. Emevas is offline
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    Posted On:
    11/24/2010 11:42am

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     Style: Boxing/Wrestling

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    Hell yeah! Hell no!
    How did you get that bodyfat measured? That looks much higher than 5.8

    And how come you aren't training your legs on your leg day? And why are your reps so high on a strength training program?

    If all you're concerned about is definition, diet is really more of the key here. You need to strip the fat away. However, I think you'd benefit more from a higher level of mass before you try cutting, so that you have something to cut down too.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  3. TxSanshou is offline

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    Posted On:
    11/24/2010 11:45am


     Style: Sanshou/bjj

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    Hell yeah! Hell no!
    Quote Originally Posted by Emevas View Post
    How did you get that bodyfat measured? That looks much higher than 5.8

    And how come you aren't training your legs on your leg day? And why are your reps so high on a strength training program?

    If all you're concerned about is definition, diet is really more of the key here. You need to strip the fat away. However, I think you'd benefit more from a higher level of mass before you try cutting, so that you have something to cut down too.
    Caliper testing at lifetime fitness and as far as the reps go I was under the impression that more reps was better for definition and It helps with my muscular endurance for my martial arts training.
  4. jspeedy is offline
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    Posted On:
    11/24/2010 11:54am


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    If you're doing 200 reps, why not just do a more difficult variation of that exercise for less reps? I used to do hundreds of reps for bodyweight exercise too, it was boring, took forever, and strength gains were minimal after a while. Now i've found doing a 5x5 bodyweight routine is much harder and takes less time and i've still made gains in strength.
  5. TxSanshou is offline

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    Posted On:
    11/24/2010 11:57am


     Style: Sanshou/bjj

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    Quote Originally Posted by jspeedy View Post
    If you're doing 200 reps, why not just do a more difficult variation of that exercise for less reps? I used to do hundreds of reps for bodyweight exercise too, it was boring, took forever, and strength gains were minimal after a while. Now i've found doing a 5x5 bodyweight routine is much harder and takes less time and i've still made gains in strength.
    I've heard of 5x5 is that more for strength gains or toning?
  6. Emevas is offline
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    Posted On:
    11/24/2010 12:10pm

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    Quote Originally Posted by TxSanshou View Post
    Caliper testing at lifetime fitness and as far as the reps go I was under the impression that more reps was better for definition and It helps with my muscular endurance for my martial arts training.
    Was it a 3 point caliper test? And was the person qualified to perform it?

    You said you were strength training 6 days a week. Is it now endurance training? And more reps doesn't equate to definition, that's spot reduciton, a myth that I'm suprised they didn't cover during your ceritificaiton. You can't localize fat loss by training the muscle, fat loss happens at a rate conducive to self survival. You tend to lose from your extremities first, then your upper torso, and finally your gut.

    In regards to your "toning" question, again, that concept is a myth, like spot reduction. Your muscles can do 2 things: Get bigger (hypertrophy) or get smaller (atrophy). To lose fat around them, your diet has to be in check.

    And again, why aren't you training your legs on your leg day? The whole routine is kinda a mess.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  7. TxSanshou is offline

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    Posted On:
    11/24/2010 12:19pm


     Style: Sanshou/bjj

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    Hell yeah! Hell no!
    Quote Originally Posted by Emevas View Post
    Was it a 3 point caliper test? And was the person qualified to perform it?

    You said you were strength training 6 days a week. Is it now endurance training? And more reps doesn't equate to definition, that's spot reduciton, a myth that I'm suprised they didn't cover during your ceritificaiton. You can't localize fat loss by training the muscle, fat loss happens at a rate conducive to self survival. You tend to lose from your extremities first, then your upper torso, and finally your gut.

    In regards to your "toning" question, again, that concept is a myth, like spot reduction. Your muscles can do 2 things: Get bigger (hypertrophy) or get smaller (atrophy). To lose fat around them, your diet has to be in check.

    And again, why aren't you training your legs on your leg day? The whole routine is kinda a mess.
    No I'm not talking about spot reduction. I was taught that muscle tone comes from the muscles remaining in a semi contracted state which is the result of them being fired more times hence, the more reps for toning vs training with higher loads for fewer reps which induces hypertrophy.

    The person who did my caliper test was certified to do it I was working as a trainer there and the metabolic specialist did my caliper test.

    I was a rather chubby kid growing up and I only started losing weight about 2 years ago I think my skin might still have some shrinking to do but i can promise you when you do a caliper test on me whether its 3 or 7 there is no thickness when you do your pinches. My chest pinch is like 5mm abdominal is about 10 and my thigh is around 12. And I must have forgotten to put my leg day in there sorry about that.
  8. Emevas is offline
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    Posted On:
    11/24/2010 12:26pm

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    Quote Originally Posted by TxSanshou View Post
    No I'm not talking about spot reduction. I was taught that muscle tone comes from the muscles remaining in a semi contracted state which is the result of them being fired more times hence, the more reps for toning vs training with higher loads for fewer reps which induces hypertrophy.

    The person who did my caliper test was certified to do it I was working as a trainer there and the metabolic specialist did my caliper test.

    I was a rather chubby kid growing up and I only started losing weight about 2 years ago I think my skin might still have some shrinking to do but i can promise you when you do a caliper test on me whether its 3 or 7 there is no thickness when you do your pinches. My chest pinch is like 5mm abdominal is about 10 and my thigh is around 12. And I must have forgotten to put my leg day in there sorry about that.
    Well, if it's accurate, you don't have much bodyfat to lose then, as trying to walk around below 5.8 is going to put you in a pretty dangerous state, which leads me to believe that you should try to stack on more mass so that you can cut down to something with more definition.

    This is like THE bodybuilding routine of present

    http://www.t-nation.com/free_online_...e_in_12_months

    However, martial arts training would have to take a backseat with this.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  9. TxSanshou is offline

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    Posted On:
    11/24/2010 12:30pm


     Style: Sanshou/bjj

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    Hell yeah! Hell no!
    Quote Originally Posted by Emevas View Post
    Well, if it's accurate, you don't have much bodyfat to lose then, as trying to walk around below 5.8 is going to put you in a pretty dangerous state, which leads me to believe that you should try to stack on more mass so that you can cut down to something with more definition.

    This is like THE bodybuilding routine of present

    http://www.t-nation.com/free_online_...e_in_12_months

    However, martial arts training would have to take a backseat with this.
    Thats what I was afraid of lol Thanks for all your help bro. I've been trying to get the old six pack to show for a while now and when they told me I was 5.8% body fat the first thing i thought was damn I cant lose any more body fat but why are my abs still not showing.
  10. KiwiPhil889 is offline

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    Posted On:
    11/24/2010 3:07pm


     Style: Kickboxin & Shootfightin

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    Hell yeah! Hell no!
    The OP just made me realise how **** i am at press ups.

    However,on topic. Isn't it a case of if you want "muscle definition" the you have to have muscle to define?? The bigger the muscle the better the definition could be??. Strength training is heavy weights a small number of times.

    As a side story to this,i was talking to my son (11yrs old) about muscles and being "buff" (lol kids) and being strong. Told him to have a look at the open class olympic weight lifters. HUGE guys,lifting a shitload of weight,very strong but alot of them are hardly what you would call buff.Seems that strength training/being strong and being buff are kinda mutually exclusive. You want to build muscle?? you have to overfeed as i understand it (gain some fat) and only then should you diet down to gain definition,otherwise you'll look like a starving rat lol.
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