Ok, so I've taken advice form many of you to get started on this work out routine. I took the info from the TBW thread. Here's what I am doing:

Work out days:
Monday, Wednesday, Friday
-Also follow up with like 30-45 min of indoor soccer

Tuesday, Thursday, Saturday
- Indoor soccer for about 1.5 hours, or treadmill run of 35 min.


Exercises on Workout Days:
***Format: # of Reps/Weight***

Squat: 12/75 10/80 8/85 6/90 4/95

Deadlift: 12/70 10/80 8/90 6/100 4/110

Bench: 12/85 10/95 8/105 6/115 4/125

Straight Row: 12/80 10/90 8/100 6/110 4/120

Lateral Pull (Biceps): 12/80 10/90 8/100 6/110 4/120

Lateral Push: 12/17.5 10/20 8/25 6/30 4/35

Abs: 12/70 10/85 8/100 6/115 4/130

Calfs: 12/145 10/160 8/175 6/190 4/205



Now, I've seen results, but everyone keeps telling me to isolate the muscles in doing 1 or 2 muscles per day a week (i.e. chest and quads on Mondays) I'm thinking about doing my current routine for about another week and then make up a routine for the week after the next....

Here's something someone recommended:

2-3 exercises per muscle group
6-8 reps per set.

1st. set, warm up (light weight).
2nd. set, a bit heavier than first.
3rd. set, the heaviest I can lift.
4th set, somewhere between the 2rd. and the 3nd. set.

Working out:

Monday: Deltoids, and Trapezium + Running 30 min.
Tuesday: off.
Wednesday: ABS, Latissimus dorsi, Teres Minor/ Major, Infraspinus, and Oblique external Abdominis. (whole back basically) + Running 30 min.
Thursday: off.
Friday: Tricepts, ABS, Calfs + Running 30 min.
Saturday: Running 30 min. (only)
Sunday: Chest, Minor/ Major pectoralis. Quadricepts, AND Bicepts (no running).




Let me know what you think! Thanks!

no one?

I used to do only splits like those guys are suggesting.

Then I hired BigStew as a personal online trainer, and he's having me doing an upper/lower split, which according to what I previously know, was a complete newbie program.

The results is that if anything's different, I'm growing faster than I've been able to do on a 2 muscle a day split.

Those guys are wrong, like I was.

My opinion know is, if you've been lifting for a long time, an upper/lower split or similar might be the way to go, but otherwise stick to the FBW.

not getting this...

I was doing for example pecs and triceps for an entire session, thinking that you needed to really work a lot on each muscle to get optimal muscle growth.

Suddenly doing the entire upper body with what seemed like very little for each muscle, it just felt like I wasn't getting a proper workout, and I felt like those beginners in the gym with their TBW programs that I've always pitied

But I gave it a go, and it worked very well.

I've also had several injuries from lifting, I thinking this has much less risk of that.

so my routine is good I guess?


Anyone else?

anymore takers? i want to know what is better so I can get started next week...

bump to the top......

wow! I thought I'd get more people one here....
free bump for me!

bump again....

I'd guess that the people who gave you that workout to try are fairly skinny, am I correct? (under 200lbs)

How long have you been weight training an what are your goals?

actually... I've upped the weight and changed the routine a bit... here's the new thing:
Squat:
8/80 8/100 8/130 8/120

Deadlift:
8/75 8/85 8/105 8/95 ( i can do more, but i lost my gloves, so my hands hurt a lot!)

Bench:
8/95 8/115 8/135 8/125

Straight Row
8/70 8/80 8/100 8/90

Bicep thing
same as straight row

lat push
8/17.5 8/20 8/30 8/25

Abs
forget....

calfs... forget too....

I have been doing this routine for just over 2 weeks (this is my 3rd week) and i've already seen results.... i'm 5'11" and weight about 163ish.

as long as you are seeing results I would stick with it. Nicolasd's advice of the upper/lower split is, in my opinion, very wise. I am doing that and I and seeing good results. Your plan sounds good and I would keep with it until (if this does happen, not saying it will) you find that you are no longer gaining muscle.