Help please

[bradb86]

Hey everyone, i would like to lose body fat and gain strength. At the moment i am training each muscle group on a seperate day. Doing 4 exercises each day and 4 sets of 10-12 reps. I was wondering am i on the right path or way off? My diet isn't too bad and i run quite a bit, as i regularly enter cross country and triathlon races. Also i take whey protein, should i continue with that? All the help would be appreciated and any programmes welcome.

Cheers.

[abfootball]

Yeah, that's good, just relax and keep doing it, since it takes time for the body to change, you just have to keep working hard and be patient with your body. Also try to drink more water than soda's and juices, it will really cut down on the calories and stomach fat.

Good luck and have fun

[swanso5]

strenth is built with 1 - 5 reps with 8 being the very top end, not 10 - 12 reps

[ultimatehlth]

16 sets per body part are way too much for anybody not on steroids. You will get better results if you don't over train. Ideally you want to change your routine often, but here is a protocol that works well for size, strength and fat loss. First set 8 -10 reps, second 6-8 reps, third 4-6 and the fourth 20+ reps. Pick weight accordingly and do 2 exercises with a max of 3 per body part. Also, studies have proven that when working body parts as a system (same day as their antagonistic counterpart) you get better muscle fiber recruitment. So, I suggest you do chest and lats on the same day, biceps and triceps together etc. Use a superset format. Use the extra left over training days to do sprint training for best results.

Personal Trainer Los Angeles

[bradb86]

How could i fit supersets into the workout? Also would it be better doin certain exercises on one week then on the second week a different set and alternate between the two. Or would it be better sticking to the same exercises for each muscle group for the typical 4-6 weeks then change them?