can some one please help me

**singing master** · 03-02-2011, 05:25 AM

i need help with a weight training program i really need help this is really how i gotta do one body part a day i do my cardio in the morning i now alternate between running and swimming for 45 mins each day i don't wanna gain weight just build muscle now that i have lost i weight i wanna build muscle so a training program would help i don't really know who else to go to thank you your help is appreciated ...not a girl one i wanna train like a man

**scotty51312** · 03-02-2011, 07:37 AM

You're in a good place to ask for advice. Whats your bodyfat% look like now or even just your height/wieght? I'm assuming you wanna tone? Do you have any weight lifting experience at all?

As a start i wouldn't reccomend working just one bodypart per day. Guys talk about thier workout "split" this refers to how many days they break down thier complete body workout into. Some run a 3 day, some run a 4 day. I've found that beginners can see very positive results with a 2 days split, to build a good foundation

**singing master** · 03-02-2011, 07:48 AM

body fat was is now 21% height is 5.10 i don't weigh myself anymore i have just recently lost 12% body fat was 33% i was asking how to lose it a few weeks ago but i got sick and lost a a lot of weight ...now i want more muscle i am 20
years old ..

**singing master** · 03-02-2011, 07:51 AM

i weight lift with my brother i pick up atleast 30 kg with bench presses i would like to work one body part a day like
monday arms
tuesday shoulders
wednesday back
thursday chest
friday legs etc that is how i use to do it i wanna build muscle and keep the weight off....

**scotty51312** · 03-02-2011, 08:03 AM

lifting 5 days a week is overtraining IMO if you're trying to build muscle, unless you're on AAS support. Rest is one of the most important factors in muscle growth. You dont' grow while you're training you grow while you're at rest. Why not try something more like

Monday, Chest/bicepts

Teusday Legs/core

Thursday Back/tricepts

Saturday Shoulders/traps

Taking rest days inbetween will allow your muscles adequate rest time. You can still do cardio as often as you want.
Whats your diet look like now. Thats the #1 factor.

**singing master** · 03-02-2011, 08:18 AM

well my diet is 5 meals a day
7:AM 6 egg white 1 egg yolk scrambled with 1 crackerbread and tuna
10:30AM SNACK low fat 175ml yoghurt
13:30PM lunch chicken salad and 30ml cheese with mixed veggies
16:00PM snack protein shake or protein bar
19:45PM dinner90g lean meat with 1 baked potato half cup mixed veggies and 30g cheese

could you also be more specific with the weight training the names of the exercises sorry i no its a lot to ask but i am desperate

**BigBuck6** · 03-02-2011, 08:18 AM

I like to tell the ladies to train as hard as they can and attempt to build as much mass as possible. Unless your taking AAS, the result will be a toned and firmed body, women do not have the "natural" hormones to be mass monsters or bulky.

**scotty51312** · 03-02-2011, 08:43 AM

Originally Posted by singing master

well my diet is 5 meals a day
7:AM 6 egg white 1 egg yolk scrambled with 1 crackerbread and tuna
I'd go with oats instead of bread here, the tuna is a little overkill on the protien
10:30AM SNACK low fat 175ml yoghurt
13:30PM lunch chicken salad and 30ml cheese with mixed veggies
what kinda salad are you talking about here? grilled chicken and greens? or chicken mixed with mayo. If its the later you might wanna consider going with the first option.
16:00PM snack protein shake or protein bar
Best replaced with real food, how bout a handfull of almonds?19:45PM dinner90g lean meat with 1 baked potato half cup mixed veggies and 30g cheese

I'd add one more slow digesting protien before bed. Lean ground beef, cottage cheese, natural peanutbutter would all be good choices

could you also be more specific with the weight training the names of the exercises sorry i no its a lot to ask but i am desperate

Ok we can look at specifics excersises

Monday,
Dumbell flat bench press
4 sets 10-12 reps On your last two sets you should be failing on your last rep, that will help you judge your weight for each excersise
3 sets 10-12 Dumbell bicept curl
3 sets 10-12 Dumbell incline bench press
3 sets 10-12 rope curls
3 sets 10-12 Decline cable flies

Teusday legs/core
Free squats, 4 sets 10-12
calf raise machine 4 sets 12-15
stiff legged dead lifts 3 sets 10-12
Rope Crunches 4 sets 15 reps
planks 10 times held for 15 seconds each

Thursday Shoulders traps
Upright rows 4 sets 10-12
anterior rase 3 sets 8-10
Dumbell shrug 4 sets 10-12
rear delt flies 3 sets 10-12

Saturday back/tricepts
Lat pull downs 4 sets 10-12
Tricept pushdowns 4 sets 8-10
cable rows 3 sets 10-12
dumbell kickbacks 3 sets 10-12
Romanian deadlifts 4 sets of 8

Theres a good sample, Might be a little advanced but we can work up something. I'm sure there will be lots of guys with more input. It might get confusing with so many opinions