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[shazzu]

Hi, I'm fairly new to working out and need some help/adjusments.
Height: 5'11
Weight: 152 pounds
Meal Plan: 2000 calories per day w/ protein shakes
Goal (right now): I used to be chubby around 190 pounds. I did cardio/weights for the last 8 months and got down to 150 pounds. I look kinda skinny. My arms are pretty cut but I still have fat around my nipples and some belly fat which I plan to lose. My goal is to get bigger and maybe put on 10-15 pounds of muscle.

This is my current workout schedule:
Day 1: Chest/Triceps
- Smith Bench Press Flat 8x3
- Dumbell Chest Press Flat 8x3
- Incline Press 8x3
- Dumbell Chest Press Incline 6x4
- Pectoral fly 8x2
- Dips 8x2
- Arm Extension 8x2
Day 2: Cardio/Abs
- 20 minutes interval running in treadmill. Start off with 5 for five minutes, then go up to 8 and down to 6 and up to 8 and keep switching till fifteen minutes. Then to end it 5 more minutes
- Abs
Day 3: Biceps/Back
- Pullups 8x2
- Barbell Curls 12x2
- Seated Row 8x3
- Rear Deltoid 6x4
- Lat pulldown 8x3
- Dumbell Curls 10x3
- Forearm Curl 15x2
Day 4: Cardio/Abs
- 20 minutes interval running in treadmill. Start off with 5 for five minutes, then go up to 8 and down to 6 and up to 8 and keep switching till fifteen minutes. Then to end it 5 more minutes
- Abs
Day 5: Rest
Day 6: Shoulder/Back/Abs
- Pullups Wide Grip 8x2
- Dumbell Shoulder Press 8x3
- Dumbell Front Raises 10x2
- Dumbell Lateral Raises 10x2
- Shoulder Press Machine 8x3
- Angled Leg Press 10x3
- Leg Curls 8x3
- Abs
Day 7: Rest OR Cardio/Abs

I know it’s long, but please take ur time to give me some advice. I’m open to try new things. Let me know if the workout plan I’m following is not good enough. And if it isn’t what should I do to improve it. On top of that, what should i do for my reps/sets, and meal plan. Your help is greatly appreciated. Thank you.

[swanso5]

- muscle splits are crap...go for full body workouts
- no legs, no mass
- search the waterbury method by chad waterbury for training
- for food go to diet section and read "read before posting...

[Boss Man]

I'd actually politely disagree about the splits. full body is good, but many people of differing mass levels have done Muscle splits for years. It's old school, but it's always yielded results for those who have the right sets and reps, put effort in and eat right.

Newer thinking on workouts will always be worthy in many cases, but that doesn't necessarily mean all methods people were using in the 70's and 80's maybe even earlier, are now proven to be useless.

Any kind of training like Full body or splits etc etc, works when the right intensity, duration and diet methodology is used, and also good technique.

Most people in my Gym do Splits, and a few of them look like 170-180lb guys in some cases. Possibly carrying a bit more Fat than needs be, but that's another issue.

The only thing I've heard about BP splits being crap, when when some current well known PT guru type person, tried ot make out BP splits only work when you're on gear.

I've never read that comment first hand, but it just sounded like he wanted to scare people off other training methods, used by old school types, and get newbs onto his stuff, so when they get results it makes his profile look better.

Frankly getting injuries and crap results are just as likely on either. I wouldn't necessarily favour TBW's over BP's, I'd just try more often than not to have a measured perspective, and I wouldn't always trust new guru types, over other old school people, simply because there is that element of chance, some new fangled guy, could preach to the less learned in ways, that makes some perfectly good methods look worse, and make some people with lack of understanding believe it.

Again, I'm not beefing here, just providing a considered alternative viewpoint. TBW training to me has just as much merit as BP's, and I've seen plenty of sizeable people who do BP training, (with good mass and posture), to trust it.

[vamp]

I would lean towards more compound type exercises and if you care to run with the splits, change it to an upper/lower type split or 3x full body a week.

Another alternative to Waterbury would be Riptide 5x5 program. Also, swanso has written of the 6 motions of lifting and the exercises to go with them. Personally, for the fastest strength and size building I would lean more towards the 6 motions with compound movement and heavier lifts to increase testosterone to help combat the "man-boob" effect you have described.

Put in 2 days of cardio, either intense steady rate or interval type work and I think you would see excellent results from this.

Cheers, and congradulations on your acheivements thus far!

[swanso5]

[Boss Man]

I agree sometimes splits aren't done right, but they can be useful all the same as can TBW.

Like anything, that has some benefit, it only has benefit if it's done right. So I can certainly agree with what you just said.