help on my routine thanks guys

[bigsale]

Im 5'7 184 14% bf been lifting for about a year straight.

Monday tri and bi, 20 min on treadmill to warm up
tues legs, 20 min on treadmill to warm up
wed cardio 45 to hour treadmill
thurs shoulders and back, 20 min on treadmill to warm up
friday chest, 20 min on treadmill to warm up

I usually do four different exercises per body part 4 sets of ten one week then next week 10 8 6 4
Not looking to get huge just wanna tighten up and have dense strong muscles ripped look.

mon wed thurs sat I train jiu jitsu 1 hour per class been training for about a year

Ive always had a slow metabolism

I lift in the morning and roll bjj at night

I eat about 2600 calories aday 50% protien 30% carb 20% fat nothing processed no fast food


Any input would be great thanks guys

how long should you spend lifting in the gym per day i usual lift for about 40 to 50 min aday

[JWP806]

To answer your question, there is no "set time" to spend at the gym. It is going to vary from person to person and is going to be determined by a number of different factors. I get away with an hour to an hour and fifteen minutes if I am just lifting. That is usually pretty intense.

The main thing that I don't like about your split is that I just don't really see a point in having one day that is just for bis and tris. I like doing chest with tris and back with bis. I know a lot of people also like to do back and tris and then do chest and bis at the same time.

My split currently looks like this:
Mon-Chest/tris
Tuesdays-Back/Bis
Wednesdays-cardio
Thursdays-Shoulders/abs
Fridays- Legs
Sat -Cardio
Sunday- off

You might want to do you TDEE calculation and make sure you are taking in the right number of calories for your goals.

http://forums.steroid.com/showthread...e#.UCRDf0LHWas

[bigsale]

thanks bro im going to try your split looks good

[JohnnnyBlazzze]

The split that was recommended above looks good to start and change up.

Something I used to do when I first started is do cardio as well before I lifted. Now I don't, it makes my lifts suffer and I just feel weaker if I do any cardio before I lift. Might want to give it a try? Move cardio to after your done lifting?

Also you can alternate weeks with 1 week being lower reps with heavier weight and the next week being normal weight range with higher reps. It keeps things switched up and helps me stay engaged. Sticking to 1 same routine over and over can get extremely old, don't be afraid to change some things up!

[bigsale]

Thanks buddy any routine help is appreciated do you have any other routines you like

[JWP806]

I agree on the cardio. With your schedule, it would be best to do your cardio after lifting. I've tried to lift after doing cardio and my energy was no where near where it usually is.

[JohnnnyBlazzze]

Thanks buddy any routine help is appreciated do you have any other routines you like

I used to alternate between Week 1 -

Light/Moderate Weight - 3x10 for 3-4 exercises per muscle group

Week 2 -

Heavy - 5x5 for 2-3 exercises per muscle group

I would just switch back and forth on those weeks. Get creative!

[bigsale]

I used to alternate between Week 1 -

Light/Moderate Weight - 3x10 for 3-4 exercises per muscle group

Week 2 -

Heavy - 5x5 for 2-3 exercises per muscle group

I would just switch back and forth on those weeks. Get creative!

Thanks for all the help guys This is a good forum with great people