Posted: 6/19/2015 8:00:14 AM EDT
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Good Morning:
First apologies this is going to be a TL:DR thread Situation: I am 30 years old and currently work out 5-7 times a week (6'1" and 175 lbs). I don't need to be a body builder by any means and more core motivation for working out is to be light, fit and able to hike and climb mountains etc. Having said that I would like to gain a little muscle mass on my chest and arms. Currently my work out is focused on staying in good cardio shape and keeping lean. at the moment I am very core and cardio focussed, so comments and suggestions are appreciated Currently Daily Work Out: Morning: Tread Mill: 4 Mile Run 30 push ups 25 In and out bicep curls (25lbs weights) 25 lying down tricep extensions (25lbs weights) 30 cross legged sit ups 25 leg lifts with a pulse up at the end 50 flutter kicks 80 side planks with a dip (40 each side) 40 second side plank with one leg raised (20 second each side) 40 "wood choppers" (25lbs weights, 20 each side) Evening: 30 push ups 50 In and out bicep curls (25lbs weights) 50 lying down tricep extensions (25lbs weights) 60 cross legged sit ups 50 leg lifts with a pulse up at the end 100 flutter kicks 160 side planks with a dip (80 each side) 80 seconds side plank with one leg raised (40 second each side) 80 "wood choppers" (25lbs weights, 40 each side) Weights: (Currently limited to the small selection of machines I have access to) 45 leg extensions (130lbs) 45 leg curls (85lbs) 45 chest rows (100lbs) 45 seated shoulder press (100lbs) 45 back rows (100lbs) Diet/Misc: I eat a good diet, the SO makes sure of that as she is a health nut, with lots of lean protein, fruits, veg and fiber. I have a protein shake in the morning with non fat milk and a banana. Currently I am what I would call in lean/skinny shape. I did however just start a new position with my company and I am finding my time limited and energy very low. I know the easy answer is to up weights and probably decrease reps but I don't seem to have the energy or strength right now. TL:DR Version: Work out is above: Looking to build muscle mass and keep energy high (currently running low). |
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Get my fitness pal if you have a smart phone. track everything you eat and make sure your eating enough. You have to eat more then you are burning or you will (may) lose weight.
I was 197 lbs in may. between working out and eating much better I was 185 this morning. I would mix up your workouts. Get some high intensity in there (ie like this) run 1/4 mile at fast pace 30 push ups run 1/4 mile at fast pace 25 In and out bicep curls (25lbs weights) run 1/4 mile at good pace 25 lying down tricep extensions (25lbs weights) run 1/4 mile at goodpace 30 cross legged sit ups run 1/4 mile at fast pace 25 leg lifts with a pulse up at the end run 1/4 mile at fast pace 50 flutter kicks run 1/4 mile at good pace 80 side planks with a dip (40 each side) run 1/4 mile at good pace 40 second side plank with one leg raised (20 second each side) run 1/4 mile at good pace 40 "wood choppers" (25lbs weights, 20 each side) run 1/4 mile at fast pace Take a break when you need to, as short as possible |
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Cardio yes, but I do not see anything about that leading to core. Core would be bench press, squats, dead lifts, etc. I hardly ever work arms and just let the bigger exercises handle them. The only way to make you chest big is to lift chest. That means doing all the varieties of bench. Push-ups are not going to help at all.
I don't get the number of reps either. Are you saying you do one set of 25? If that is the case you need to change. A reasonable rule of thumb would be sets of 10-12 to start off with. Maybe 4-5 sets. I do a few more reps than straight heavy lifting to get some endurance, Running 4 miles at the beginning of a workout where you intend to bulk up isn't going to work. Run at the end or alternate running and lifting. Lifting heavy to get mass means you can't be dog tired and lift 30%. You are supposed to be ripping and tearing you muscles from putting up heavy weight. I know it sounds all bro like. But machines are not so good either "if" you can avoid them. For shoulder press and leg exercises you should be able to avoid them. |
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Quoted:
Good Morning: First apologies this is going to be a TL:DR thread Situation: I am 30 years old and currently work out 5-7 times a week (6'1" and 175 lbs). I don't need to be a body builder by any means and more core motivation for working out is to be light, fit and able to hike and climb mountains etc. Having said that I would like to gain a little muscle mass on my chest and arms. Currently my work out is focused on staying in good cardio shape and keeping lean. at the moment I am very core and cardio focussed, so comments and suggestions are appreciated Currently Daily Work Out: Morning: Tread Mill: 4 Mile Run 30 push ups 25 In and out bicep curls (25lbs weights) 25 lying down tricep extensions (25lbs weights) 30 cross legged sit ups 25 leg lifts with a pulse up at the end 50 flutter kicks 80 side planks with a dip (40 each side) 40 second side plank with one leg raised (20 second each side) 40 "wood choppers" (25lbs weights, 20 each side) Evening: 30 push ups 50 In and out bicep curls (25lbs weights) 50 lying down tricep extensions (25lbs weights) 60 cross legged sit ups 50 leg lifts with a pulse up at the end 100 flutter kicks 160 side planks with a dip (80 each side) 80 seconds side plank with one leg raised (40 second each side) 80 "wood choppers" (25lbs weights, 40 each side) Weights: (Currently limited to the small selection of machines I have access to) 45 leg extensions (130lbs) 45 leg curls (85lbs) 45 chest rows (100lbs) 45 seated shoulder press (100lbs) 45 back rows (100lbs) Diet/Misc: I eat a good diet, the SO makes sure of that as she is a health nut, with lots of lean protein, fruits, veg and fiber. I have a protein shake in the morning with non fat milk and a banana. Currently I am what I would call in lean/skinny shape. I did however just start a new position with my company and I am finding my time limited and energy very low. I know the easy answer is to up weights and probably decrease reps but I don't seem to have the energy or strength right now. TL:DR Version: Work out is above: Looking to build muscle mass and keep energy high (currently running low).  You do all that DAILY? I'm not an expert, but unless you have the slowest metabolism in human history, you are going to need a ridiculous amount of food to gain any weight with that program.
I know in various things I have read, you need a full 48 hours of rest (for the muscle to actually re-build)--I am similar in size 6'-170/175 and have been doing just weight training for 3 months or so, whole body (no chest/arm/leg day etc) and giving at least 2 days rest (that means no cardio either for me). WIth a decent diet (mostly protein of any kind, lots of plants and very little processed grain) I have gained about 10 lbs weight and lost 2 pants sizes. Sorry I don't know the ins and outs on what kind of reps/exercises to really help you, but I would say maybe check into the "rest" phase you might need to build muscle as a place to research/look. HTH |
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Im the same way I'm 6'2" and have been in a narrow range of 165-170 lbs for about 15 years. Cut way back on the LISS cardio, start lifting heavy compound movements (SS or 5,3,1), and up your food intake.
I jog about a 1/2 mile for a warm up that's it. The rest of my cardio is HIIT or Tabata. Your biggest problem will be food as it's extremely hard/expensive to gain on a super clean diet, trying to get 4k cal on paleo damn near broke me. I've been doing the squat everyday thing eating like a horse and I'm up to 180, looking to be 180-185 @ 10% bf. Don't forget your 8 hrs of sleep that may be the most important thing of all. Anyway that's not really what you asked for but that's the only thing that's worked for me. |
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Drop it down to cardio in either morning or evening, then weights the opposite if you really must do cardio.
You need to overhaul your workout plan - badly. Look up Starting Strength or Madcow 5x5. Both will give you a good strength base. After establishing a base of strength and learning the basics of lifting, you can venture into the isolation movements and "sculpt" what you want. |
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Quoted:
Drop it down to cardio in either morning or evening, then weights the opposite if you really must do cardio. You need to overhaul your workout plan - badly. Look up Starting Strength or Madcow 5x5. Both will give you a good strength base. After establishing a base of strength and learning the basics of lifting, you can venture into the isolation movements and "sculpt" what you want. Thanks for the replies...yes I do all of that daily. I should have been more specific on the core thing. I didn't make much sense there....generally I do ab work on most days and then the 1 or 2 off days I have a week I do core work which includes deadlifts etc. The problem I have had with that is I am really limited on my weights and machines right now. I was also keeping a really good diet but since moving and being away from my usual sources my calorie intake has dipped which is probably why i'm feeling so weak. I'll re read all the posts when I get home and come up with a new plan. Thanks for the info guys! p.s. what i posted wasn't my work out intending to bulk up it was my work that I have been doing recently some of it was for cardio and other things were just because. I decided to post up here because I realized it wasn't a productive plan it was something that just kind of came together, hence the reason to change. 
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Quoted:
Cardio yes, but I do not see anything about that leading to core. Core would be bench press, squats, dead lifts, etc. Is there more than one definition of "core" as it relates to workouts? I got the impression that "core work" had to do with exercises for the abs. I don't recall its usage in reference to bench press, etc. |
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Quoted:
Is there more than one definition of "core" as it relates to workouts? I got the impression that "core work" had to do with exercises for the abs. I don't recall its usage in reference to bench press, etc. Quoted:
Quoted:
Cardio yes, but I do not see anything about that leading to core. Core would be bench press, squats, dead lifts, etc. Is there more than one definition of "core" as it relates to workouts? I got the impression that "core work" had to do with exercises for the abs. I don't recall its usage in reference to bench press, etc. No, you're correct, that is the popular definition. I guess I read it as large muscle groups. By either definition there is still no real focus. Doing obliques and abs should be done all the time anyway. |
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Way too much stuff. If you want to build muscle the most efficient way to do so is to lift. You're doing so much it's going to be very difficult to build muscle. Again that is my current workout not my work out to build muscle that's why I'm looking to change it up |
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Again that is my current workout not my work out to build muscle that's why I'm looking to change it up Quoted:
Quoted:
Way too much stuff. If you want to build muscle the most efficient way to do so is to lift. You're doing so much it's going to be very difficult to build muscle. Again that is my current workout not my work out to build muscle that's why I'm looking to change it up I know the easy answer is to up weights and probably decrease reps but I don't seem to have the energy or strength right now. Well...you already know what needs to be done 
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Quoted:
I know the easy answer is to up weights and probably decrease reps but I don't seem to have the energy or strength right now. I don't understand. If you have enough energy to do so many reps with relatively light weight, why do you think that you haven't enough energy to do fewer reps with heavier weight? As for not having enough strength to handle heavy weights, increase the weight incrementally as your muscles become used to the heavier loads, and strength will gradually increase. |
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OP....
I'm currently working out as I type this ?? luckily it's my gym so no one can complain. I saw that someone recommended using my fitness app to journal your food intake. If you do this, email me and I'll provide you some critiquing if you'd like(legally I must inform you I'm not a nutritionist and everything I say is from experience and should be regarded as personal opinion) however I'm glad to help you add some weight via nutrition and changing your workout routine; just email me. Best, Mattcas Edit* NSCA-CPT certified trainer, AFAA-PFT trainer, AFAA group trainer, Rowing Coach. ??2013 top 3 coaches in Orlando ?? I added that last one just to toot my own horn ?? |