Summer Fitness - Best workout routines?

I know there's a few gym monkeys on here and was curious as to what some people's favorite and most effective workout routines are.

I've done split routines, full body routines, dabbled in a little HIT, and then simplified it to just pull-ups and dips in the past. I'm starting back up but looking for something new and effective at building mass and throwing on some weight.

Any recommendations?

EDIT: More details

Always been in pretty good shape, though the last few years haven't I havent been as consistent as I'd like. Have a fast metabolism, so don't have problems with weight, but I seem to lose muscle mass quickly and had trouble gaining weight even when lifting regularly.

Currently about 160lbs at 6ft, always wanted to get to around 180lbs. Closest I came to that was 170lbs in high school.

Looking for a 3 times a week workout.

 

be a bit specific... what are your goals? and where are you now?

are you an overweight guy trying to get as thin as possible? are you a lean person in decent shape trying to pack on some extra muscle? are you someone with average body fat trying to look like an Abercrombie model? your ideal workout (and diet) will vary widely based on your answer.

Money Never Sleeps? More like Money Never SUCKS amirite?!?!?!?
 

Stick with exercises that hit multiple muscle groups. Squats, bench press, pullups, rows, etc. Stay away from curls, skullcrushers, leg lifts, etc. Mix one of those in on occasion, but unless you can bench double your body weight and squat triple, there's no reason to be wasting your limited time doing isolation exercises. HIIT of course. Mix it up.

 
Best Response

I strongly recommend reading Alan Aragon (http://alanaragon.com/) and Lyle McDonald (http://www.bodyrecomposition.com/) if you are into the science behind lifting.

And, honestly, physical fitness is as much diet as working out. Get adequate protein. Greek yogurt, eggs, cottage cheese, and meat are your friends. 1g per lb. of body weight is a good rule of thumb.

I will echo the compound lift comment. Rows and lat-pull downs are good. Hit your chest a few different ways, working your triceps in the process. Deadlift- it sucks to do, but it is fantastic for muscular development. Same for squats.

Use proper form. Better to lower that weight 5-10 pounds and keep good form. Otherwise a lot of your effort is wasted, and you can hurt yourself. It's not fun...I am actually just back into lifting after a few months out due to a botched snatch.

Finally, do not be afraid of lifting to failure. Ideally you won't fail a set, but it is better than going way too light. I heard a guy on the subway yesterday talking about how he did 150 bench press reps...that is just a waste of time.

 

Assuming you are doing an SA stint...if in IBD, you're better off doing full body routine 2x/week.

That way you have plenty of recovery and still can get stronger/bigger even in the shittiest hour weeks lol. At least that's what I plan on doing anyways.

Dont waste your time and focus on compound lifts and progressing on them. Madcow 5x5 is a good one for that. I customize my routines anyway.

 

If you want to pack on muscle you're going to need to do medium reps (4-6) on compound movements. Back in my high school football days coach had us lift three times a week. We did bench press, squat, deadlift, and hang clean and press. That was it. And it worked. We got bigger, stronger, and more powerful.

I didn't get a great physique until after high school when I switched to a split routine. For me I had a separate day for chest, back, shoulders/arms, and legs. I worked out six days a week rotating through my workouts(legs after every two upper body days).

If you only want to workout three days a week I would go chest/back, shoulders/arms, legs as the split. For chest hit bench press plus a couple of other chest workouts. For back hit pullups and rows(barbell or dumbell) plus a couple of other excercises. Shoulders make sure you include shoulder press, I prefer dumbells. For legs do squats plus various leg excercises.

Make sure you do deadlifts either on leg day or back day its up to you. Compound lifts like deadlifts and squats promote extra testosterone release which will create a spillover effect helping your other muscle groups (eg biceps).

You'll need to find time to include some running or swimming. You won't achieve great fitness without cardio. Another option is crossfit. It's a great workout that promotes strength and endurance, but you won't get the mass and total strength you'll gain from a split routine.

 

all i do is p90x and play basketball for 1.5 hours (which is tiring as fuck) everyday and that gives a great muscle weight loss balance

I want a lady on the street, but a freak in the bed, Go Bucks!!
 
Kid Daffi:
http://www.bodybuilding.com/fun/hitworkout.htm

During the school year I workout 5 or 6 days a week normally, hitting each major muscle group at least once.

Since I've started my internship though I've been using the above workout and I've put on a few pounds already. When your only doing one or even two working sets, you'll be surprised at how much more you can lift.

Not bad a should be a quick workout session which is nice. I'd change the it up a bit try and add some deadlifts, bb rows and a different tricep exercise

 

Hi. Try to visit www. myworkoutplans. net and Select your workout, check the video instructions download the training diary and follow the plan - your desired results will follow.

 

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