Help!!!!

[keano]

Ok, I know each person should have there own specilized way of training. Been laid off for 2 months from training. Gained some weight (not too bad). worked out yesterday and sorrreeeeeee today. I am not genitcally prone to building muscle like some mother f'ers. I am 5'9" 185. Not all musicle believe me ha!

Question is am I better doing the training where you 2 body parts 3 times a week, with cardio in between. 3 excerises of 3 sets for each body part.

Or am I better doing 4 exercises and 4 sets for each bodypart? confused. Overtaining. Let muscle heal for week or you won't grow?

 

[fatboy]

help!!!

I personaly think you really have to figure out what works best for you, and constantly tweak your workout to keep gains consistant.I workout 5days on, two days off. I usually start with chest, monday, back tues.,legs wed.,shoulders thurs., and arms friday, once in a while i will switch legs and arms up so that I can hit arms harder.I stick to a movement, untill I can't make anymore strength gains, and then move to something else. Constantly making gains keeps me motivated.Also me personaly, I like simple movements, and forced sets.
good luck.

 

[Phreezer]

Did you read any of the stickies in this forum?

Everyone is differant, and the kind of question you just asked will result in as many differant answers as there will be posters... If you're looking for a good routine, throw that issue of muscle and fitness in the trash.. Put Arnold's encyclopedia back on the shelf...

Now, there are two very good programs already canned and ready to go.. and either would do you very well..

1: HST (Hypertrophy Specific Training) http://www.hypertrophy-specific.com/hst_II.html
- This is a good program that has Been PROVEN time and time again. Check it out, and don't be too lazy to read what Brian has to say about it...

2: DFHT (Dual Factor Hypertrophy Training) Check out the sticky in this forum. This is another program that has been proven to be effective.. It's a bit higher volume than HST, but it is more effective at making you stronger, while adding on mass. I can't stress enough how effective this program is.. I've used it myself, and I've seen the results that others have had while using this program.. It's a winner!

 

[keano]

hi

Hi Phreezer
I check out the HST site and the printed out the DFHT content. I did Mike Mentzer HIT training last year. I got stronger for sure on my 1 rep max but noticed that if I did a heavy weight I couldn't d o more then a few reps. Also felt like body wise it wasn't getting defined. I read the whole article and I am game man. I need something new and this looks good (DFHT).
Problem I need more info. Like on the ABCD days. So I workout Monday (upper), Tuesday (lower), Wed (Cardio), Thurs (Upper), Fri (Lower) off on Sat and Sun. Is this right. He doesn't mentioned reps sets. I need a plan. I believe it is 2 sets per exercise right almost too fatigue?

I just want to make sur eI am reading it right?