workout gurus...need help with a workout design

[MrDudeMan]

i made my own workout schedule a while ago and ive been sticking to it religiously, but i need more at this point.

i have a lot of free time on my hands and i can afford 4-5 hours a day to workout, but id rather keep it to a total body workout and do it every other day.

im not going to post details in here in order to avoid all the pre-pubescent (xp?) replies. instead ill be asking for anyone with knowledge/experience in this area to PM me.

edit: lets keep the preaching to a minimum. i dont need you guys telling me how many hours i should workout. ive been working out for years and i know what im doing. i need some expert/professional advice on a new schedule to introduce variation. a guy used to workout at the YMCA when i worked there for several hours at a time...i never paid enough attention to see what he was doing, though. the guy was a pro-lifter IIRC. point is, 4-5 hours isnt too much, and i have all the time in the world this summer to do what i want to do, and currently that translates into working out.

 

[Gurck]

Need more info, what are your goals? Do you want to build muscle? Lose weight? Tone up? 4-5 hours a day is overkill, and if you want to bulk up, you'd do better to work each muscle group once per week (3-4 total workouts), going heavy.

 

[StageLeft]

forums.johnstonefitness.com

 

[RagingBITCH]

4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

 

[MrDudeMan]

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

its not overkill...i never stated my goals


edit: also, my schedule now has reduced body fat and ive bulked up a lot. im not a noob at this...im looking for a variation to my normal schedule, but i dont want to get into details in the actual post to avoid the lamers. thats not aimed at you btw.

 

[Hubes]

are you training to become mr olympian? That is way overkill.

 

[Mo0o]

Originally posted by: Bigsm00th

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

its not overkill...i never stated my goals

After a certain amount of work you end up with diminishing returns and in the end you're doing more harm than good to your body wit ha 4-5 hr workout

 

[EmperorIQ]

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

I think you're overlapping too much on muscles. When you work on your chest you're already working on shoulder/tris, why not put chest with shoulders/tri? When you do biceps, you can easily work that in with back by donig pull ups, and this also works out the forearm.

 

[MrDudeMan]

Originally posted by: Mo0o

Originally posted by: Bigsm00th

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

its not overkill...i never stated my goals

After a certain amount of work you end up with diminishing returns and in the end you're doing more harm than good to your body wit ha 4-5 hr workout

if you do it wrong, you are correct. i used to work at the YMCA and this professional weightlifter guy came in for several hours at a time and several days per week. i assume he knew what he was doing since he was huge and looked very toned/cut.

im not a noob at working out...i dont need advice like "breath when you lift" or "drink water". i looking for people that are pro's. ive managed to get pretty big on my own but i need some variation. im 6'-2" 280 and i have about 10 pounds of fat to lose. at my current rate it will be gone soon enough but im tired of this schedule.

more importantly, working out is fun for me and i have all day to do it since i decided not to take any classes this summer. i dont need you guys preaching at me and saying 4-5 hours is overkill. im not concerned with that...i need a different workout.

 

[Chunkee]

if you want real results, you better be committed to the holistic picture, including:

the exercise regimen
the nutrition
the sleep
the cardio
the water intake
and of course THE DISCIPLINE

i have trained many many people in my day before becoming a geek and was also a bodybuilder. biggest mistake most people screw up on is their MINDSET...if you suck at making comittments, then dont even bother. if you can have the self discipline, then jump in.


also

LOG EVERYTHING. Write it down. DO NOT KEEP LOOKING IN THE MIRROR and weighing yourself. Keep covered up when working out within cooling limits, weigh youself about once every two weeks. FOCUS on form, technique always! You get injured, you cannot work out, plus your gains will be maximized.

Eat well, very well, and even more importantly get at least 8 hours rest, that is when you muscles are growing.

Good luck and enjoy.

JC

Originally posted by: Bigsm00th

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

its not overkill...i never stated my goals

 

[new2AMD]

Originally posted by: Skoorb
forums.johnstonefitness.com

end thread

 

[glenn beck]

you want to work out 4-5 hours a day, prepare to take a buttload of supplements.

 

[MrDudeMan]

Originally posted by: Chunkee
if you want real results, you better be committed to the holistic picture, including:

the exercise regimen
the nutrition
the sleep
the cardio
the water intake
and of course THE DISCIPLINE

i have trained many many people in my day before becoming a geek and was also a bodybuilder. biggest mistake most people screw up on is their MINDSET...if you suck at making comittments, then dont even bother. if you can have the self discipline, then jump in.


also

LOG EVERYTHING. Write it down. DO NOT KEEP LOOKING IN THE MIRROR and weighing yourself. Keep covered up when working out within cooling limits, weigh youself about once every two weeks. FOCUS on form, technique always! You get injured, you cannot work out, plus your gains will be maximized.

Eat well, very well, and even more importantly get at least 8 hours rest, that is when you muscles are growing.

Good luck and enjoy.

i am extremely self disciplined. i never deviate from the schedule as long as i know it is working for me. i am fully prepared to take on the challenge at all fronts, including the exercise, nutrition, sleep, cardio, water intake, and the discipline. i can keep on task and be self motivated, so i got that covered...

ive been logging almost everything, but if you say everything, ill make a change to that. thanks for the advice.

oh yeah, and i never look in the mirror and critique myself. i never step on the scale regularly either because im just not concerned with how much i weigh.

screw it...ill be sending you a PM.

 

[MrDudeMan]

Originally posted by: glenn beck
you want to work out 4-5 hours a day, prepare to take a buttload of supplements.

i really meant i have 4-5 hours a day to workout, but i want to do it every other day. also, i see no need for supplements if you are eating correctly. i dont believe in all that whey crap and never will. if your diet is where it needs to be, then thats all you should ever have to eat to attain whatever physical fitness level you are genetically capable of achieving.

 

[Yossarian]

"expert/professional advice" is that if you think training for 4-5 hours a day is good, you are quite mistaken. a full body workout every other day means you're training the same muscle possibly 3 times a week which doesn't even allow recovery from the previous workout. but you only want to hear opinions that reinforce your own beliefs so please disregard this post.

 

[PingSpike]

Originally posted by: EmperorIQ

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

I think you're overlapping too much on muscles. When you work on your chest you're already working on shoulder/tris, why not put chest with shoulders/tri? When you do biceps, you can easily work that in with back by donig pull ups, and this also works out the forearm.

That is a popular school of thought, and there's nothing wrong with it. But I've had more success personally with a split similar to his. The reason being by the time I got to the last sets on say a chest/shoulder/tri workout my triceps were already pretty tired and I only could put forth a lackluster effort of them. Whereas with an uneven split, I felt I could really work the triceps to their fullest, since they were relatively fresh after doing say, back exercises. You do waste more time on warm ups though.

 

[MrDudeMan]

Originally posted by: Yossarian
"expert/professional advice" is that if you think training for 4-5 hours a day is good, you are quite mistaken. a full body workout every other day means you're training the same muscle possibly 3 times a week which doesn't even allow recovery from the previous workout. but you only want to hear opinions that reinforce your own beliefs so please disregard this post.

im open to opinions, but i disregard things that i know arent correct. ive seen people doing this and they are physically in awesome shape and there is nothing wrong with them. i realize it may not be for everyone, but i sleep a lot and have a good diet, so it works for me. calm down.

 

[StageLeft]

I do think 4-5 of training in almost all cases is too much, exceptions being cycling or something. Your genetics dictate what you can handle, along with diet and sleep, etc.

Anyway, definitely do log what you can. I've started doing it again recently (not sure why I took a hiatus for several years, but I did). I log each workout I do down to the weight and the reps (just after each set put a quick note; I made a simple chart with excel and printed it out, which I fill out). It also has my morning weight, which I take once a week or so, depending on mood. A lot of people take pictures every once in a while, though I only take one or two a year.

It's REALLY easy to not track and stagnate and not even realize you're stagnating. Since I've been tracking in the past two months that, combined with my new found dedication, has resulted in good progress. If something isn't working I know immediately.

 

[MrDudeMan]

Originally posted by: Skoorb
I do think 4-5 of training in almost all cases is too much, exceptions being cycling or something. Your genetics dictate what you can handle, along with diet and sleep, etc.

Anyway, definitely do log what you can. I've started doing it again recently (not sure why I took a hiatus for several years, but I did). I log each workout I do down to the weight and the reps (just after each set put a quick note; I made a simple chart with excel and printed it out, which I fill out). It also has my morning weight, which I take once a week or so, depending on mood. A lot of people take pictures every once in a while, though I only take one or two a year.

It's REALLY easy to not track and stagnate and not even realize you're stagnating. Since I've been tracking in the past two months that, combined with my new found dedication, has resulted in good progress. If something isn't working I know immediately.

to be honest, i think mine allow me to do this successfully. ive had no problems to date and AFAIK i am healthy, even after doing this for quite a while now.

yeah ive been logging a lot of stuff on my axim. i take it down there with me lol.

 

[exilera]

Originally posted by: Bigsm00th

Originally posted by: Yossarian
"expert/professional advice" is that if you think training for 4-5 hours a day is good, you are quite mistaken. a full body workout every other day means you're training the same muscle possibly 3 times a week which doesn't even allow recovery from the previous workout. but you only want to hear opinions that reinforce your own beliefs so please disregard this post.

im open to opinions, but i disregard things that i know arent correct. ive seen people doing this and they are physically in awesome shape and there is nothing wrong with them. i realize it may not be for everyone, but i sleep a lot and have a good diet, so it works for me. calm down.

If you think 4-5 a day is "correct", you have no idea what you're talking about. You're not a bodybuilder. The "guy" in your example and people with his genetics probably make up .05 percent of the population. Personally, I'm a certified trainer; I worked at a gym for years and saw people just like you doing exactly the same thing, and laughed. All you're doing is hurting yourself. You're overtraining; you're not giving your muscles time to recover. You have no idea what you're talking about.

Yossarian is correct. You have a mindset that what you're doing is the right way, but you're just plain wrong. Unfortunately, you're too stubborn to realize you're wrong, even though every single response you've received is telling you so.

Keep on doing what you're doing though, so I can keep laughing.

 

[RagingBITCH]

Originally posted by: EmperorIQ

Originally posted by: RagingBITCH
4-5 hours a day is way overkill.

I work out 4 times a week during lunch doing weights:

M: Chest/Bi's
T: Shoulders/Tri's
W: Back (upper and lower), Traps, Forearms
Th: Legs

Ab work done daily. Each weight session takes about 30-45 minutes. Also do cardio after work for 20-40 minutes. I could do more cardio to be honest but I'm too lazy to really get down to the 10-12% BF range. Most women compliment me on my body so I'm really happy with the schedule the way it is now.

I think you're overlapping too much on muscles. When you work on your chest you're already working on shoulder/tris, why not put chest with shoulders/tri? When you do biceps, you can easily work that in with back by donig pull ups, and this also works out the forearm.

I used to do that but it killed my growth. My shoulders/tris were just too worn out. I've done every rotation/split you can possibly think of. Compound excercises are going to work multiple muscle groups - it's impossible not to work multiple groups regardless of how it's split.

 

[Landroval]

Are you **sure** the guy you saw doing 4-5 hrs/day was not taking "supplements"?

 

[ZOOYUKA]

4-5 hrs a day? Must be nice to have that much free time.