Help please

[magnolia]

I am going to need to change up my training in a week or two and I am trying to figure out how to go about this.

Here is my current plan. I am trying to lose fat. Where should I go from here? What do I need to change? :scratch:



Day 1

Front Squats
Flat Bench Barbell Rows
Military Press

1st wk: 4X5, 2nd wk: 3X5, 3rd wk: 5X5, 4th wk: 2X5

Also HIT

Day 2

Romanian DL's
Split Squats
Flat DB Press
1 Arm Rows
Incline Hammer Curls
Lying Triceps

1st wk: 4X12, 2nd wk: 3X12, 3rd wk: 5X12, 4th wk: 2X12

Day 3

Incline DB Press
BB Rows (underhand)
Front Squats
Standing DB Press

1st wk: 4X8, 2nd wk: 3X8, 3rd wk: 5X8, 4th wk: 2X8

Also HIT



I am currently doing 1 or 2 days of SS cardio and/or BW circuit

[smuggie]

How long have you been following this program for?

[magnolia]

How long have you been following this program for?

This will be my third week.

[magnolia]

OK. I read Leah's 4 day split and I might try that. Is this right?

day 1 - heavy upper horizontal / light vertical
day 2 - heavy quad / light ham
day 3 - heavy upper vertical / light horizontal
day 4 - heavy ham / light quad


day 1 - bent BB rows, 5x5 .....flat BB press, 5x5 .....lat pulls, 3x8 ....db overhead press, 3x8 ...and if you want to work arms...bi's 3x10

day 2 - full squat, 5x5 ....split squat, 3x8 .....leg curls, 2-3x10-12

day 3 - push press 5X5 ..... squat rack pull ups 5X5 ...... incline DB press 3X8..... optional tri's 3X10

day 4 - RDL's 5X5 .... sumo DL's 5X5....... lunges 3X8 .... leg extensions 2-3X10-12

[smuggie]

I don't think you need to change your program yet, since you're only on your third week of it.

But if you want to do a four-day upper/lower split I suggest you cut the 5x5 down to 3x5 on all the exercises where it's indicated. The point of lifting heavy while dieting is to maintain whatever muscle you already have, not to build it. 3x5 suffices for that.

You need to add in a light horizontal pulling movement on day 4.

Where did you come up with RDLs and sumo DLs on day 4? It should be one or the other.

I think there are better exercises you could do besides leg curls and leg extensions. Why not do pullthroughs instead of leg curls on day 2 and a light ham movement instead of the leg extensions on day 4? You could do reverse hypers, if your gym has a reverse hyper machine, or back extensions.

[magnolia]

I don't think you need to change your program yet, since you're only on your third week of it.

But if you want to do a four-day upper/lower split I suggest you cut the 5x5 down to 3x5 on all the exercises where it's indicated. The point of lifting heavy while dieting is to maintain whatever muscle you already have, not to build it. 3x5 suffices for that.

You need to add in a light horizontal pulling movement on day 4.

Where did you come up with RDLs and sumo DLs on day 4? It should be one or the other.

I think there are better exercises you could do besides leg curls and leg extensions. Why not do pullthroughs instead of leg curls on day 2 and a light ham movement instead of the leg extensions on day 4? You could do reverse hypers, if your gym has a reverse hyper machine, or back extensions.

How long should I do my current program before changing? I think I've read between 4-6 weeks.

I got the RDL's and sumo DL's from one of your posts. BUT I misinterpreted what you were saying.

I'll look up pull throughs and reverse hypers. Not sure what those are but I'll find out.

Thanks so much for helping me! I'm so green to all of this and figuring everything out on my own was getting pretty frustrating!

[smuggie]

How long should I do my current program before changing? I think I've read between 4-6 weeks.
That's about right.


I got the RDL's and sumo DL's from one of your posts. BUT I misinterpreted what you were saying.
No kidding. :lol: :p

I'll look up pull throughs and reverse hypers. Not sure what those are but I'll find out.

Pullthroughs:

http://www.leanbodiesfitness.com/showthread.php?t=10773

Reverse hypers:

http://exrx.net/WeightExercises/GluteusMaximus/LVReverseHyperextension.html


Thanks so much for helping me! I'm so green to all of this and figuring everything out on my own was getting pretty frustrating!

Trying to figure things out on your own is the best way to start learning. :wink:

[magnolia]

That's about right.


No kidding. :lol: :p


Pullthroughs:

http://www.leanbodiesfitness.com/showthread.php?t=10773

Reverse hypers:

http://exrx.net/WeightExercises/GluteusMaximus/LVReverseHyperextension.html



Trying to figure things out on your own is the best way to start learning. :wink:

thanks so much for your help!

you are right. I just have a lot to learn!

[smuggie]

you are right. I just have a lot to learn!

Don't we all. :wink: