ShapeFit.com

[romiel]

hi there, my problem with workouts is...

the first 3-4 weeks of the workout program i get nice results.
but aftre that the results get very slow.

my current workout prog is..

week1
sat : workout1
4x6 for
squats
deadlift
bench press
dips
chin ups
bb biceps curls
shoulder press

mon : workout 2
3x8 for
walking lunges
deadlifts
incline bench press
push ups
wide grip chin ups
bent over bb rows
power cleans

wedns: workout 1
but 2x12

week2
sat workout2
mon workout1
weds workout2

do i need to change all the exercises?
do i need to change from 3 days to 4 days upper/lower?
or is there to make a better results by change few things in the workout?

also i would love to know...
what intensity and volume means?

thanks

[swanso5]

- only do squat OR deads heavy not both and ecspecially on the same day...choose one and concentrate on that...i would go deads as they are easier and if training by yourlsef you can just drop the bar but your choice
- deads on 2 days??? maybe do squats on day 2 instead of day 1
- take push ups out of day 2
- put cleans on heavy day and do first than deads focus on speed over wt used
- wouldn't worry with curls yet
- take dips out of day 1 too
- won't need shoulder press day 1 if doing cleans so put on day 2

new program will look like this...
day 1
cleans 6 x 4 (speed not load)
deads 4 x 6 (simply add wt each week)
bench 3 x 8
chins 3 x 8

day 2
squats 3 x 8
bent row 3 x 8
incline bench 3 x 8
wide chins 3 x F
shoulder press 3 x 10

same schedule you had

intensity is the wt being used so if your lifting a wt where you just get 4 sets of 6 than you've used high intensity which is the point...if you get tham easy than you've used low intensity and nothing will happen

volume is thwe total reps, sets and wt lifted for each exercise so 3 x 3 may have high intensity but the total volume is very low where 6 x 6 will be high intensity with moderate to high vol

[romiel]

and should i do abs x3 a week?

or just doing my workout is enough?

[swanso5]

do 1 of these at the end of each session if you really have to do abs:

prone ab brace
side ab brace
deadbug series

search google if not sure

[romiel]

my bf is 13-14%

can i lower it to like 8% while my main goal is bulking?
or should i focus on bulking only?

and thanks for help

[swanso5]

you won't...choose one...i'd lean down to 8% first

[romiel]

and what is a good way to lean down to 8% please?

[swanso5]

1 - diet
2 - deadlifts
3 - squats
4 - sprints
5 - plyometrics

make these 60% of your program and you'll be fine

try jon berardi's site or search "the shredded diet", something like that will come up

[romiel]

i dont have a diet.

eat at 6am and head to work.
at work i have no break so no food from 6:30am till 2pm.
at 2pm i eat i big meal that will last me till 10pm.
10pm another big meal and go sleep at 11:30pm.

drinks: milk, juices and alot of water

food: egg (the whole egg), chicken, meat, fish, vegs, fruits, fried potato,
hamborgar, spagheti, shrimp, tuna, chocolate (lol), cheese, cookies.

you can say everything.

can you tell me what to eat and what to not please?

i read the shreded diet, but my english not that good so i didnt understand it.
so if you can make it simple i will apreciate it.

[snorkles]

[swanso5]

- didn't list breaky foods but having fruit and high fibre cerial is a good choice
- need a mid work meal at 10ish or so...fruit and tin of tuna or 2 should do the trick
- small frequent meals are the eay to go, i have 8 meals a day most days consisting of basically a palm sized portion of meat and fruit and / or veg/salad with a couple of sandwitches thrown in for good emasure
- eat until your content not full so you don't miss next meal
- i suggest you start at 5 moderate sized meals a day and increade 1 meal each 5 - 7 days until metabolism improves and you reach at least 6 meals a day
- also more sleep will be needed...i have breaky at the same time most days and probably turn the light out at 10:30 max
- shredded diet may be a bit too in depth for now so simply focus on getting frequent meals going for a month or 2
- for protein have chook, red meat, turkey, eggs, tuna, sardines, fish, powder, dairy
- for carbs have fruit, veg, salad...can add pasta, rice and cerials but only moderate serves and only with breaky meals or meals straight after training
- for fats have fish oil gel caps, avocadoes, and you'll get plenty from meats too

[romiel]

thanks alot swanso and snorkel.

i will star to do your advice.

[romiel]

http://alexfinker.com/m/index.php
Please test my new design and scripts.i searched plyometrics exercises but...

do ido them in the rest days or same day as the workout?

or do i do something like this..

day 1 use weights for upper body exercises and plyometrics for lower.
day 2 use plyo for upper body and weights for lower?

[swanso5]

probably stick to lower body low level plyo's at the moment probably 2/wee for starters every 3 - 4 days than increase to 3/week every 2nd day after 3 - 4 weeks