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Originally Posted by DJDIGGLER

Well I guess I basically do what you say already but in a slightly different way. I use the following setup....

M- Chest, Back, Bi's
T- Shoulder, Traps, Tri's
W- Abs
Th- Legs
F- Bi's, Tri's
S- Chest or Shoulders
S- Abs

I Start over but switch whatever I didn't do Saturday, I start with on Monday.For each muscle I'm working I do typically 4 routines- 4 sets, and a 6-8 or 6-12 rep range. I rest between each set for 90 seconds. I also rest between each routine 3 minutes.

I usually workout for about 1 1/2 hours per day.

There are some similarities but your frequency is probably to much if your training drug free. The above routine has you training 7 days a week wheres your day off?

The muscles may be different on each day but you need to rest your nervous system, and other systems.

You mentioned that you have been gaining size, if you have been gaining size without any cuts then you are gaining muscle and fat.

To see cuts I recommend that you:

Cut back on your total caloric intake by 500 calories, if you see a 1-2lb drop each week on the scale stay at that caloric intake if not drop again by another 200 calories. do this until you see a slight drop in weight.

Ratio your calories like so : 35% protein, 50% carbs, and the rest fat.

Train with weights no more than 3-4 times a week on nonconsecutive days.

Inbetween these heavy days do hill runs, jumping rope, or speed walking for 45-60 mins. basicaly three times a week.

If you do this you will maintain muscle but lose body fat.

Continue to train for strength while you do this.

Lawrence

TweetThanks for all the help bud.

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Originally Posted by DJDIGGLER

Thanks for all the help bud.

Your welcome.

Lawrence-