This entry was posted by benn ( email address confidential ) on Thursday, May 31st, 2007 at 10:13 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed.
Please help
I train one muscle group each day, four different exercises incorporating four sets for each exercise. Abs are trained alternate days with cardio once (sometimes twice) a week.
My routine is currently like this:
Monday - Chest
Tuesday - Shoulders & Abs
Wednesday - Back
Thursday - Legs & Abs
Friday - Biceps & Triceps
Saturday - Cardio & Abs
I’m taking Whey and Cyclone and also Lean system 7 together with lowering my calories to 2000 each day as I need to strip some fat around the waist.
I’m after some advice as to whether I am putting too much stress on one muscle and as I am finding it difficult stripping away the fat around the midriff whether there is a better way to lose the love handles and belly.
Thanks
Related Questions:
No related posts
5 Responses to this question
Give Your Reply
All comments will be approved by a moderator prior to publication
When you've answered a members query, why not upload a photo to the new gallery and the person you've helped can see who's helped them? Registering for Muscle Bulletin gives you a personal gallery to upload your photos to.
Meal Planner 
Calorie Calculator 
Diet Planner
June 1st, 2007 at 9:02 am
Try doing more stuff like running or cycling. Not only does this increase the aerobic capacity, but you’ll be working your abs and losing fat.
June 3rd, 2007 at 4:58 pm
i would cut your abs sessions to two max a week eg fri and mon, abs are just like any other muscle and need rest, also abs are used to stabalize your body when you work other muscle groups. make sure that you are training at around 65% of your max heartrate with your cardio and not doing high intensity cardio as 65% is the ideal fat burning zone.
June 3rd, 2007 at 7:00 pm
Yes, should be doing more cardio. 3x a week for 30-45 mins. As I say to everyone, interval training is the best for stripping fat. Why use Cyclone when you are trying to loose fat? Cyclone is a weight gainer and combined with the other stuff you are using it’s no wonder why you aren’t loosing any or finding it hard. I would suggest to come off Cyclone and just use a whey protein combined with a weight management supplement such as Thermobol, this way your efforts in the gym are not wasted and you can loose the fat at the same time. Good luck
June 3rd, 2007 at 9:15 pm
Try doing a brief but intense cardio session at the end of each weight training session, and drop the cardio you do on a Saturday completely. No more than 15-20 minutes on a cross trainer or similar. During this the focus is on quality, not quantity. Rather than the usual 45 minutes or hour of steady work, aim for 15 minutes of gut busting all out cardio.
Also I noticed that you spend a hell of a lot of time in the gym, for best results you should perhaps cut back to no more than 4 days. Try this split:
Monday - Chest/Biceps/Cardio
Tuesday - Legs/Calves/Cardio
Wednesday - Rest
Thursday - Shoulders/Abs/Cardio
Friday - Back/Triceps/Cardio
Saturday & Sunday - Rest
With this split you shouldn’t need to worry about overworking one muscle group, as long as you are resting and eating well.
On the subject of eating, be wary of cutting back your calories to 2000 per day, particularly if you up the cardio. If you are training hard this may be too severe and you will soon notice muscle and strength loss. Try reducing the carbohydrate you consume, whilst increasing your protien intake to inhibit muscle loss.
Hope this helps!
June 5th, 2007 at 12:27 pm
I would guess that your workouts aren’t intense enough. If you’re training just about every day, you have a high volume, so if you increased the intensity, you’d probably kill yourself after a week. For some reason, everyone loves these body splits. Now I don’t want to get into a splits vs. whole body training debate again coz its been done and I don’t think any benefitted. But, bear this in mind. If you train with your whole body, you don’t need to worry about what exercises you do. Therefore, room can be made way for supersets. Supersets are good, because they are intense and the more intense they are, the more calories are burnt, and the more calories are burnt, the more likely you are to lose fat. Of course supersets, tri-sets etc. can be used in body split programmes, but not like I’m about to suggest.
Front squat - standing military press - chin up (can be weighted if you can handle it)
Try that with a heavy weight - 5 sets with 5 reps (so you do a front squat for 5 reps, no rest, military press for 5 reps, no rest, 5 chin ups - palms down, rest then repeat). Rest for no more than 90 seconds. Walk around during the rest period and try not to stand still for too long or sit down.
Other movments can be done, for example, bench press and bent over row. Lunge, incline press and upright row. Romanian deadlift and overhead squat. Basically, don’t repeat the same direction you work in, so if you push (e.g. bench press) make sure the next exercise is a pull (e.g. one-arm row, this way you won’t destroy the muscles and you’ll work more of them.
Do 2-3 weight sessions a week and have 2 high intensity interval training sessions a week - preferably separate days from weight training (20-30 mins a session). Commit to it for a month, see how you feel.