Topic: Yet an other "How's my workout routine?"

[J Kyle Smith]

Recently I have found a workout routine that I believe I should be able to keep stable for the next two months, it consist of an alternation of:

Upperbody Strength Day
- 6x10 Peusdo-Plance Pushups
- 2-3x15 Pullups
- 3x15-20 sets of each of the following (at varying weights, right now at 15-20 lbs):
        -Decline Presses
        -Bench Presses
        -Incline Presses
        -Millitary Presses
- And various Planche Progressions, along with Wall Handstands

Abdominal/ Leg Day:
- 3x5-10 Extended Russian Twist (An edition I made to them, 1 twist goes like this: Center to Right, Center to Left, Right to Left, Left to Right)
- 2 to 3 1 Minute Side Planks (Both Sides)
- 2 to 3 1 Minute Front Plank
- 2 to 3 1 Minute Leg Holds
- 3x20 10lbs weighted Crunches
- 3x15 10lbs weighted Back Lifts
- 2x15 Weighted Squats
- 2x10 Slow Squats
- 2x10 Squat-Jump-Tucks

Every Sunday I also do a 2.3 Mile run around my neighborhood.

Right now my goals are to gain lean muscle and to reach a 6 pack. Sometimes I don't get to follow through with everything each day due to how time consuming the workout can be (I might cut some routines short, is what I mostly do. So instead of 3 sets I might just do 2 or 1). So what do you think? In my opinion I think it's a bit overkill, so I would like to know what I should keep and what I should get rid of.

[Andy Animus Tran]

Achieving a six-pack = losing body fat, assuming hypertrophy in the abs in the slightest degree

Gaining muscle = gaining weight, obviously.

The two are (in most cases) counter-intuitive.  You can't do both at the same time.  Either way, your program doesn't seem to actually be working toward anything in particular.

[Drew H]

The two are (in most cases) counter-intuitive.  You can't do both at the same time.  Either way, your program doesn't seem to actually be working toward anything in particular.

Woah woah woah. Ok, you messed me all the way up. Why is it you can't gain muscle and lose fat? Since muscle weighs more than fat you would gain a significant amount weight, but you could still get tone (Six-Pack). If I'm wrong I am working against my goals...

Could you elaborate on this for me?

[J Kyle Smith]

I'm confused too, I thought that they both required gaining weight because both should be gaining muscle. I could be wrong, I'm still new working out on a regular basis.

[Chris Salvato]

It is extremely difficult, if not impossible, for people to put on weight and the weight to be all muscle.  Every time you put on weight you need to put on fat, as well.  If you can get away with 60% muscle and 40% fat for every pound you put on, you are coming out on top.

When you lose weight, however, it is a bit easier to retain muscle than it is to retain fat.  That is why many bodybuilders go through a bulking phase followed by cutting phase.  If you zigzag your calories you can do the same sort of thing, really, just on a shorter time scale with less dramatic results.

[J Kyle Smith]

It is extremely difficult, if not impossible, for people to put on weight and the weight to be all muscle.  Every time you put on weight you need to put on fat, as well.  If you can get away with 60% muscle and 40% fat for every pound you put on, you are coming out on top.

When you lose weight, however, it is a bit easier to retain muscle than it is to retain fat.  That is why many bodybuilders go through a bulking phase followed by cutting phase.  If you zigzag your calories you can do the same sort of thing, really, just on a shorter time scale with less dramatic results.

Wow, I didn't know this at all. Thanks a lot for your input. So say I want lean muscle, should I just work on muscle building exersizes while eating healthy fats? Then later go back for the 6 pack?

[Drew H]

It is extremely difficult, if not impossible, for people to put on weight and the weight to be all muscle.  Every time you put on weight you need to put on fat, as well.  If you can get away with 60% muscle and 40% fat for every pound you put on, you are coming out on top.

When you lose weight, however, it is a bit easier to retain muscle than it is to retain fat.  That is why many bodybuilders go through a bulking phase followed by cutting phase.  If you zigzag your calories you can do the same sort of thing, really, just on a shorter time scale with less dramatic results.

Oh ok, I get what your saying now. That with muscle comes fat. Gotcha. =D

[KC Parsons]

Adding weight to yourself and getting it to come off counteract each other.
Building muscle is adding weight, whereas taking off fat is losing weight. Doing both at the same time, on a practical level is hard to do (especially to the extent most people want to do it).
If you want a six pack, keep protein up to 1.5-2g per pound of bodyweight daily, while keeping total kcals 12-13 times your bodyweight for weight loss with better muscle retention. Train well to help ensure you lose even less.
Training to maintain muscle mass while losing fat is based much more on intensity than volume, so bear that in mind when planning out.

That's just for making your abs show, though. If that's not your primary goal you should choose which goal you want most and then work the others that can coincide well with it.

On that note, what goal do you care most about? haha

[J Kyle Smith]

I think increasing muscle mass is more important for me right now. A six pack can wait.

[KC Parsons]

Where at and why do you want to increase your muscle mass?

[J Kyle Smith]

Mostly my upper body, because I have never really had a good amount of muscle up there.

[Andrew Stockton]

Quick clarification: do you want to gain muscle mass or get stronger?

Edit: Sorry, this is basically asking you if you know the difference. If you do I apologize for wasting your time

[J Kyle Smith]

Quick clarification: do you want to gain muscle mass or get stronger?

Edit: Sorry, this is basically asking you if you know the difference. If you do I apologize for wasting your time

What's the difference?

[KC Parsons]

So we have concluded that;
5k isnt long enough to worry about messing with my explosiveness.
The second program is riddled with things that would skrew me over (at this level??)
And then we got off topic on what is actually long distance.

Im ok with all this, so what ever.

What's wrong with the first schedule, Animus? Ive been using a set up similar to that (lifting 3 times a week) on and off for a few months and i have had good results so far. Is there something i should change? Could you at least give me specifics about the problems with it cuz the ones you said in your last post all seemed related to the second schedule.

I don't mean for this to come off as harsh, but just to be fair..

If your program was getting you good results, would you be posting here for help?

[Matthew Wang]

It is extremely difficult, if not impossible, for people to put on weight and the weight to be all muscle.  Every time you put on weight you need to put on fat, as well.  If you can get away with 60% muscle and 40% fat for every pound you put on, you are coming out on top.

When you lose weight, however, it is a bit easier to retain muscle than it is to retain fat.  That is why many bodybuilders go through a bulking phase followed by cutting phase.  If you zigzag your calories you can do the same sort of thing, really, just on a shorter time scale with less dramatic results.

So to get that lean muscle, you need to first gain a bunch of weight, and then focus on losing just the fat portion, correct? What is the best type of exercise for losing fat? Strength training? HIIT?

[J Kyle Smith]

I don't mean for this to come off as harsh, but just to be fair..

If your program was getting you good results, would you be posting here for help?

Well I just started this program about a week ago, it's the most intense program I have created. I was just looking for the opinions you here on APK would have to see if it's what I need to achieve my goal.

[Andrew Stockton]

The difference between gaining muscle mass and gaining strength:

Gaining muscle mass is called hypertrophy. Gaining strength is called, well, strength training. Training for hypertrophy (rep range optimally about 6-12 on any given weight training exercise) will also help you gain strength, but not as efficiently as strength training (rep range optimally around 5). Similarly, strength training will also cause some hypertrophy, but not nearly as much as hypertrophy training will.
I hope that makes sense...

[J Kyle Smith]

The difference between gaining muscle mass and gaining strength:

Gaining muscle mass is called hypertrophy. Gaining strength is called, well, strength training. Training for hypertrophy (rep range optimally about 6-12 on any given weight training exercise) will also help you gain strength, but not as efficiently as strength training (rep range optimally around 5). Similarly, strength training will also cause some hypertrophy, but not nearly as much as hypertrophy training will.
I hope that makes sense...

Yeah that makes some sense. So would that mean that gaining muscle is more about the aesthetics?

[Andrew Stockton]

Yes. And strength is more about being a good athlete.

[Andy Animus Tran]

Andrew.. I wouldn't say that.  A good athlete could mean anything.  An endurance athlete needn't be strong.  And athletics don't just fall into the realm of strength, either.  Muscle-building can easily be the primary aim of an athlete, depending on the sport and context.  Say you're a competitive fighter who's risen to the ranks in his weight class..  Without competition, the best move would be to go up a weight class, but gaining fat obviously isn't optimal.

In any case.. Strength is about being strong.  Being able to lift a heavier load/support a heavier frame/endure more stress.