Hitting the Gym Druing My Cutting Phase..

Quote:

Originally Posted by Elliot

Wrong fourm blah blah blah.. But since no one answered my in the workout forum and you guys are like fam i would love your imput.. :banana:

For some of you that might know me i've been dieting for abour 6-7 weeks and would like to change my work out a bit here it is..

Monday
A.M. Cardio
P.M. Cardio
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Tuesday
A.M. Cardio
Shoulders
Barbell Upright Row
Dumbbell Lateral Raise
Barbell Row (to neck with elbows out)
Dumbbell Front Raise
Barbell Military Press
Abs
Weighted Crunch
Weighted Vertical Hip Raise
This is my "official" ab day even tho i'll be hitting abs and calves
2 times a week right after a.m. cardio...
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Wednesday
A.M. Cardio
Day Off
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Thursday
No A.M. Cardio
P.M. Cardio
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Friday
A.M. Cardio
Quads
Barbell Full Squat
Lever 45° Leg Press
Lever Leg Extension
Hams
Light Barbell Good-Morning
Cable Lying Leg Curl
Heavy Barbell Straight Leg Deadlift
Hip Adductors
Seated Hip Adduction
--------------------------------
Saturday
A.M. Cardio
Chest
Dumbbell Incline Bench Press
Dumbbell Bench Press
Dumbbell Fly
Dumbbell Pullover
Lever Seated Fly
Cable Standing Fly
Triceps
Barbell Lying Triceps Extension
Cable Pushdown
Dumbbell One Arm Triceps Extension
------------------------------------
Sunday
A.M. Cardio
Back
Barbell Bent-Over Row
Cable Front Pulldown
Isolated Front Pulldown
Cable Row
Dumbbell Shrug
Lever Shrug
Biceps
Dumbbell Curl
Twenty-One's
Heavy Barbell Preacher Curl
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I know it might seem like a lot of work but i love having an hour or an hour and a half sessions where i come out bearly walking.. so please comment..

Most heavy excercises are done 3 sets 8-10 reps
Light ones are done 8-12 reps for 4 sets..

that is a ton of work, every time your there.

i could suggest a few things.

1.) periodize your training. meaning set up 4 or 5 training phases, each lasting 3 to 4 weeks. like a typical bar graph, start with high rep training like you are now (i consider it adaptation training because doing all that work causes your body to adapt lightning quick so you use less muscle and energy in each successive workout). it's simple, your body is memorizing what your doing and making sure it can handle the training without really working hard - even though your tired.

2.)you can try this, if you like or cater it to your needs:
phase 1 adaptation: where you are now
phase 2 hypertrophy: drop all exercises to 8 reps, no higher
phase 3 strength: 5 to 6 reps, 3 to 4 exercises, 5 sets each exercise
phase 4 power: same as phase 3, except 3 rep sets
phase 5 active rest: drop sets, super sets, tempo, to failure with light weight
repeat

3.)every workout do different exercises. your body is an adaptive organism, if you keep things consistantly the same, you'll have diminished results.

4.) you are doing way too much. it's true. after 45 minutes of hard training, natural test begins to drop, when this occurs, you start regressing as your training continues. i used to go crazy in the gym too, when i started changing things, my gains took off.

5.) way too much shoulder, back, and chest. your shoulder has 3 heads, the anterior head being trained very hard with chest. leaves lateral and posterior head. i can guarantee if you lay off the front head and really train the lateral and rear delt, your shoulders will fill out. back and chest same thing. overkill is the easiest way to force your body into not growing.

that's long. i'll leave it there and you let me know what you think.