looking for a new program

Discussion in 'Fitness & Nutrition' started by Oh its me 20, Aug 19, 2008.

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  1. Oh its me 20

    Oh its me 20 New Member

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    I have been doing the Book of Muscle programs for a few years now. http://www.amazon.com/Mens-Health-B...420086-8798064?ie=UTF8&qid=1219109830&sr=11-1

    They have been good programs, but I'm looking to gain more definition rather than overall size. From reading some of the posts here it seems everyone prefers a lighter weight/more reps routine versus a heavy weight/low reps for this. Can anyone reccomend a good program to use?

    Stats: 6'3" 230lb 1RM: Bench 245 Squat 295 Deadlife 405.
     
  2. BlackWRX

    BlackWRX New Member

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    use the search buddy..

    it has been said multiple times that "definition" has nothing to do with lifting and everything to do with diet
     
  3. Oh its me 20

    Oh its me 20 New Member

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    :hsugh:



    Yes, however low reps vs high reps calls on different muscle fibers. So it does have to do with lifting.
     
  4. dmaestro

    dmaestro New Member

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    The Big Arm Routine!

    Workout Summary:

    Training Level: Intermediate Main Goal: Muscle Shock Days Per Week: 1 Workout Type: Single Muscle Group Submitted By: Doug
    Get advice on this workout - MuscleandStrength Forum
    Description of Workout:

    Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
    Workout Notes:
    Thorougly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine.
    • Rest between sets: 90 seconds.
    • Rep timing: slow and precise.
    • Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.
    Workout Schedule:

    Workout Details Biceps
    Exercise Sets Reps Barbell Curl 5 8 Barbell Curl 1 20 Incline Dumbbell Curl (bench 30-40 degrees) 5 8 Incline Dumbbell Curl (bench 30-40 degrees) 1 20 Triceps
    Exercise Sets Reps Close Grip Bench Press 5 8 Close Grip Bench Press 1 20 EZ Bar, Lying Tricep Extension 5 8 EZ Bar, Lying Tricep Extension 1 20 Tricep Pushdown, (hands 8-10" apart) 5 8 Tricep Pushdown, (hands 8-10" apart) 1 20
     
  5. Oh its me 20

    Oh its me 20 New Member

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    :rolleyes:

    Can anyone actually reccomend a program? Not something thats only arms.
     
  6. chizzle

    chizzle New Member

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    :ugh: Seriously...read the stickies. There are plenty of routines for you to pick from.
     
  7. Oh its me 20

    Oh its me 20 New Member

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    I'm aware of where the stickies are and what has been mentioned in the past. I'm not a beginner, and I know the importance of a good diet. I'm looking to see if anyone can reccomend a program they have personally done in the past aimed at the same goals I have.

    I came across this:
    Rep range Percent of 1 rep max Training Effect Goal desired
    1-5 reps 85-100% Neural Strength & power little hypertrophy
    6-8 reps 75-85% Neural & metabolic Strength & Hypertrophy
    9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
    13-20+ reps 60-70% Metabolic local endurance some hypertrophy, little strength

    http://www.freedomfly.net/Articles/Training/training29.htm


    I am assuming I should find a routine that is in the 9-12 rep range to increase my metabolic rate (lose fat/more definition) and also focus on Hypertrophy.
     
  8. grimstone

    grimstone magic murda bag OT Supporter

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    archive has a huge ass thread full of programs
     
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