need a workout

[matas]

I go to a gym 3 times a week. I don't have a specific routine but I hit my chest and triceps 3 times, and other parts of the body at least twice. I do abs and 20 minute cardio at the end of each workout. I would usually mix up the exercises for each body parts (ex. one day do cable cross overs, the other day pec dec, or normal bench between incline). I've been working out about 4 months. It seems that I haven't gained much strength, but my arms and chest look more defined(still not as big as I want). I want to switch my focus to my midsection before the summer arrives. I don't have much fat there, but I want to cut that fat while maintaining the muscle I have, or even build some more. It is usually hard to do that if you cannot follow a good, balanced diet, but it's not the problem with me.

 

[brikis98]

First of all, you can't spot reduce: that is, you can't magically force your body to lose fat in just one specific place (such as your stomach). All you can do is create the conditions for overall weight loss and your body will decide where the weight comes from. In general, you'll lose weight pretty evenly all over your body, but depending on genetics, some parts of the body (usually stomach & love handles for guys, butt & thighs for girls) will hold onto fat longer than others. Nothing you can do about it except continue to lower your body fat percentage and the trouble spots will lose fat too. Weight loss is primarily an issue of diet, so take some time and read through the fat loss sticky for a good guide.

Second, it sounds like you are doing an upper body centric bodybuilding style split. This is a VERY inefficient way to train for a novice and is why you haven't see much increase in strength. In fact, as a newbie, there is no reason for you to know/understand all the nuances of weight training: what exercises to do, how many sets, reps, how often, periodization, linear progress, and so on. Your best bet is to use a routine designed by professionals. The gold standard for beginners is the routine in Starting Strength. The book is also the best resource I've seen for teaching all the major barbell lifts. Stronglifts 5x5 is a very similar routine that is also worth looking into. In all likelihood, you'll see more progress in 1 month with either of these routines than you have with all 4 months of what you've been doing so far.

 

[matas]

Let me describe myself. I am 5'11" weighing 175 pounds. I can bench press 155 6 - 8 times. I used to do 165 lb squats 10 reps, but I do not like the exercise much because they can lead to knee problems later on. And yeah I watched plenty of guys in the gym and on youtube, and I think my technique is good.
I am looking at this 5x5 strong lifts right now.
If I choose this route, is there a substitute for squats? Also, for deadlifts, I do 135lb 10 reps which is fairly low, but I am just careful of my back.

 

[Howard]

There is little to no evidence showing that proper squatting leads to knee damage.

 

[brikis98]

Let me describe myself. I am 5'11" weighing 175 pounds. I can bench press 155 6 - 8 times. I used to do 165 lb squats 10 reps, but I do not like the exercise much because they can lead to knee problems later on.

Squatting with proper technique does not cause knee issues. This is discussed in detail in both Starting Strength and this article: "Squats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to knee injuries."

If I choose this route, is there a substitute for squats?

Unless you have serious pre-existing knee conditions, there is absolutely no reason to avoid them.

Also, for deadlifts, I do 135lb 10 reps which is fairly low, but I am just careful of my back.

Learn the proper technique (Starting Strength has a wonderful tutorial) and your back will be safe. Then go heavy.

 

[matas]

Brikis98 I am gonna look into that book for a proper dead lift technique and other stuff. I am gonna start strong lifts routine 5x5 tomorrow. It looks a lot different from what I am used to be doing. There is no separate tricep exercise, I guess by doing bench/pushups it works them enough.

 

[brikis98]

Brikis98 I am gonna look into that book for a proper dead lift technique and other stuff. I am gonna start strong lifts routine 5x5 tomorrow.

Good to hear. However, proper technique is essential to be safe & make progress on these routines. Your gains won't be nearly as good and you may even injure yourself if you don't do the lifts correctly, so focus on firm first, and weight later. Start with the bare bar, post form check videos here for feedback, and work your way up gradually. I still highly recommend getting a copy of Starting Strength to learn how to do all the lifts, but at the VERY least, read through the stronglifts tutorials:

Squat
Deadlift
Bench press
Overhead press
Power cleans

It looks a lot different from what I am used to be doing.

Strength training routines are quite different than the faux-bodybuilding split routines most people waste time on at the gym. If you want to get strong, you need to train often, train the whole body, and go heavy.

There is no separate tricep exercise, I guess by doing bench/pushups it works them enough.

In the real world, the body works as a whole, so training individual muscles doesn't make much sense. If you get good at bench press, overhead press, dips and push-ups, your triceps will be plenty strong. Moreover, those same compound movements also strengthen your chest and shoulders, so they are a much better bang-for-the-buck than isolation exercises.

 

[ckoons1]

I go to a gym 3 times a week. I don't have a specific routine but I hit my chest and triceps 3 times, and other parts of the body at least twice. I do abs and 20 minute cardio at the end of each workout. I would usually mix up the exercises for each body parts (ex. one day do cable cross overs, the other day pec dec, or normal bench between incline). I've been working out about 4 months. It seems that I haven't gained much strength, but my arms and chest look more defined(still not as big as I want). I want to switch my focus to my midsection before the summer arrives. I don't have much fat there, but I want to cut that fat while maintaining the muscle I have, or even build some more. It is usually hard to do that if you cannot follow a good, balanced diet, but it's not the problem with me.

personal records are what stimulate the muscle.in other words the repititions you've never done before.this causes the body to protect itself and over compensate. and eating enough protein along with good rest is what allows them to grow. eat 1-1.5 gr protein per lb of lean bodyweight per day divided over 4-6 meals
good luck
mr america
2x mr universe

 

[SociallyChallenged]

personal records are what stimulate the muscle.in other words the repititions you've never done before.this causes the body to protect itself and over compensate. and eating enough protein along with good rest is what allows them to grow. eat 1-1.5 gr protein per lb of lean bodyweight per day divided over 4-6 meals
good luck
mr america
2x mr universe

What? Personal records are not necessary for hypertrophy. Progressive loading is what continually induces hypertrophy. Take into mind advanced lifters who gain significant muscle mass, but PR relatively infrequently. They still gain muscle. You're grossly oversimplifying/pigeonholing the stimulus for hypertrophy.

 

[ckoons1]

What? Personal records are not necessary for hypertrophy. Progressive loading is what continually induces hypertrophy. Take into mind advanced lifters who gain significant muscle mass, but PR relatively infrequently. They still gain muscle. You're grossly oversimplifying/pigeonholing the stimulus for hypertrophy.

Personal records done for 6-12 repititions which is progressive loading as you have suggested. Your goal should be to continually get another rep or to use a few more lbs in perfect form each week.i have been doing this for close to 40 years and have won 2 world titles.i am not allowed to leave website information because against anandtech rules .