What Workout Program Will You Be Kickin' Your New Year Off With?

What workout program will you be kickin' your New Year off with? Get a jump start on achieving your goals for 2007 ... See what bulking and muscle building programs our forum members are working on for the New Year! Try them now ...

TOPIC: What Workout Program Will You Be Kickin' Your New Year Off With?

The Question:

Some of us are changing our workout routine for the New Year so that we can get a jump start on achieving our goals for 2007.

What workout program will you be kickin' off the New Year with? Will it be mass gain, maintenance, fat loss ...? Be specific.

Are you going to be changing you routine for the New Year, or continue your previous regimen?

What do you hope to accomplish with this routine?

Show off your knowledge to the world!

The Winners:

    New Prizes:
      1st place - $75 in store credit.
      2nd place - $50 in store credit.

To use your credit, e-mail Will @ will@bodybuilding.com for more info.

1st Place - BurningHeart
View This Author's BodySpace Here.


Soon we'll be getting a visit from a familiar person. That ugly little baby in the diaper which means a new year is coming. For most people, a new year means new changes.

Many of us have made great progress in 2006, myself included. The year 2006 was possibly my best year of bodybuilding, not only because of consistency but because I am at the height of my bodybuilding knowledge.

That's enough of 2006 though, my goal of 2007 is to further expand my knowledge and further sculpt my body. I am in the best shape of my life now, and I want to top that in 2007.

So how will I go about doing this? How will my workout routine change? What about my diet and supplementation? I will reveal my entire plan for 2007 in this article.

Want to know my entire bodybuilding lifestyle? ... it's all here.

Part 1
What workout program will you be kickin' off the New Year with?
Will it be mass gain, maintenance, fat loss ...? Be specific.

Mass gain! I've spent a good five months (April-September) of 2006 cutting, which made me lean, however left me wanting more muscle. I started clean bulking in October and will continue to do so until March.

When March comes around I'll start cutting for the summer months; however my workout routine now is devoted solely to lean muscle gain.

The first topic I will discuss is the workout itself, followed by my diet and concluding with supplementation.

-> My Starting 2007 Workout:

    Since it's the winter months, also known as bulking season, I use an intensive weightlifting routine. I do no cardio during bulking season, which allows me to devote all of my energy and recovery to weightlifting.

    Here's a week in review of my bulking workout ...


    Worked Exercise
    Quadriceps Barbell Squats - 10 Reps, 4 Sets
    Hamstrings Leg Curls - 10 Reps, 4 Sets
    Calves Smith Calf Raises - 15 Reps, 4 Sets
    Superset Chest & Back Elevated Pushups - 20 Reps, 3 Sets
      Pullups - 12 Reps, 3 Sets
    Shoulders Military Press - 6 Reps, 4 Sets
    Superset Biceps & Triceps Dumbbell Curls - 10 Reps, 3 Sets
      Lying Tricep Extensions - 10 Reps, 3 Sets

    print Click Here For A Printable Log Of Monday

    Monday Exercises In Detail

      1. Begin with a quick warm-up using only the bar for barbell squats. Next I load the bar with just a 45-pound plate on each side and do set of 20 reps. From there I do 4 sets of 10 reps each, using my maximum weight. Squats are an exercise I do not go heavy on because of a past lower back injury from squatting. I focus on moderate weight with moderate reps and I see great muscular gains.

      2. The next exercise I do is lying leg curls. I do not warm-up for these because my hamstrings were worked during squats. I do 4 sets of these and focus pulling with only my hamstrings.

      3. I then move on to calf raises. Like hamstrings, they do not need a warm-up set. I do these on the Smith machine as to focus solely on lifting with my calves, and none on balancing the bar. The Smith machine is supreme for calves.

      4. Next in the routine is a superset of push-ups for chest and pull-ups for back. I first prop my feet up on a bench, as to add more weight to my chest, then proceed to do 20 reps of pushups. Immediately after I follow with 10 pull-ups.

      Supersetting push-ups and pull-ups can really wear you out if you're new to them, so I suggest not drinking any water between these supersets to prevent cramping. I also use push-up handles, they take the strain off your wrists when doing pushups.

      5. Toward the latter part of the workout I move to shoulders, and do 6 reps for 4 sets. Due to the push-ups, my shoulders are already tired so I focus on using heavy weight and low reps with these military presses.

      6. To end the Monday workout I superset biceps and triceps. Both muscles were worked earlier, so these last few sets are just to fill in any 'gaps' missed. I prefer standing dumbbell curls because barbell curls seem harder on the wrists and I like to supinate (twist) my arms when curling.

    Dumbbell Bicep Curl

    Windows Media (1.4 MB)
    MPEG (5.7 MB)


    Worked Exercise
    Trapezius Smith Shrugs - 10 Reps, 4 Sets
    Back Weighted Pullups - 8,6,5,4,3 Pyramid
    Superset All 3 Shoulder Heads Posterior - 15 Reps, 3 Sets of Reverse Cable Flyes
      Lateral - 15 Reps, 3 Sets of Side Lateral Cable Flyes
      Anterior - 15 Reps, 3 Sets of Front Cable Raises
    Legs Walking Lunges - 3 Sets, 15 Reps

    print Click Here For A Printable Log Of Tuesday

    Tuesday Exercises In Detail

      1. I begin with some Smith machine shrugs. Like for calf raises, the Smith machine is supreme for shrugs because you focus entirely on lifting the weight and none on balancing the bar.

      2. I then move to weighted pull-ups. I first stack enough weight on a pull-up belt to do 8 reps, then add 5 pounds and do a set of 6 reps. I continue this cycle all the way down to 3 reps at maximum weight.

      3. Next is shoulders, since it is important to work all 3 heads of the shoulder, I do an exercise for each. These exercises are all performed on a Total Gym, which uses cables and your own bodyweight to operate. The Total Gym makes supersetting shoulders simple, because you only move your body on the equipment to move to the next exercise. First I do reverse cable flyes, followed immediately by side lateral raises and finish with front cable raises.

      4. To finish the workout, I go outside with a standard size barbell loaded with a moderate amount of weight. Outside in the grass I do walking lunges with this barbell.


    Worked Exercise
    Chest Smith Incline Bench - 4 Reps x 6 Sets, 4 Total Sets
    Quadriceps Barbell Squats - 4 Reps x 6 Sets, 4 Total Sets
    Hamstrings Lying Leg Curls - 4 Reps x 6 Sets, 3 Total Sets
    Calves Smith Calf Raises - 4 Reps x 6 Sets, 3 Total Sets

    print Click Here For A Printable Log Of Thursday

    Thursday Exercises In Detail

      1. To start "Leg H*ll Day" I do some incline bench presses on the smith machine. These are done using the 4 x 6 method, which is moderate weight lifted in this scheme...

      4 reps ... rest 10 seconds ... 4 reps ... rest 10 seconds ... 4 reps ... rest 10 seconds ... 4 reps ... rest 10 seconds ... 4 reps ... rest 10 seconds ... 4 reps.

      2. Then Leg H#ll Day begins with 4 x 6 barbell squats. Like the incline bench presses, I load up the bar with enough weight to do 15 consecutive reps. However I do not do straight reps. I use the 4 x 6 method, which equals 24 reps per set. By the 3rd set my legs are on fire, sweat is pouring down my face, and I force myself to continue.

      3. Just when you think Leg H#ll is done I move to Phase 2. These are lying leg curls using the 4 x 6 method. Now normal leg curls are fine, doing 10 reps of straight leg curls is easy. However loading enough weight to do 15 reps, then having to do 24 reps per set, sets your hamstrings on fire. By the 2nd set I have a hard time curling my legs up. At the end of the 3rd set I have a hard time getting off the bench.

      4. After a gruesome workout so far, I give myself a break and finish the workout with some 4 x 6 calf raises on the smith machine. While the 4 x 6 method is h#ll on larger muscle groups such as the chest, quads and hams ... on the calves it's actually a relief.

      5. This workout is done on a Thursday because of the amount of time it takes to recover from. This routine gives you 3 days of rest before working these body parts again.


    Worked Exercise
    Trapezius Smith Shrugs - 4 Reps x 6 Sets, 4 Total Sets
    Back Smith Rows - 4 Reps x 6 Sets, 4 Total Sets
    Triceps Smith Close Grip Bench Press - 4 Reps x 6 Sets, 3 Total Sets
    Shoulders Seated Smith Press - 4 Reps x 6 Sets, 4 Total Sets
    Biceps Preacher Curls - 4 Reps x 6 Sets, 3 Total Sets

    print Click Here For A Printable Log Of Friday

    Friday Exercises In Detail

      1. Yes it's 4 x 6 day again. I start with some Smith machine shrugs to work my traps. This is a perfect time to use lifting gloves, gripping and releasing the smith bar can tear up your hands and break your concentration.

      2. I then move to smith rows, which is the equivalent of barbell rows on the Smith machine. I can focus solely on lifting with my back on this exercise by not worrying about balancing the bar.

      3. Triceps are next, and I like to do close grip bench press on the smith machine for them. I feel CGBP is a great mass builder for my triceps.

      4. I move on to shoulders, and pump out 4 sets of seated shoulder presses. These are very intense, especially after doing the CGBPs. On the 3rd set I have to strain to lift the weight and by the 4th set I can barely lift my shoulders to grab my cup of water.

      5. To finish the workout and the week I move to preacher curls. I love doing these because they isolate the biceps very well. By the end of this workout I am drained, however I push myself to complete these last few sets.

-> My Starting 2007 Diet:

    Still on a bulking routine, my 2007 diet is the diet I used for the latter part of 2006.

    It took me a whole year (mid 2005 - mid 2006) to realize I was gaining too much fat from my diet. My whole life I'd been skinny and I pretty much thought it be impossible for me to get fat. From this assumption, I ate anything and everything, ranging from pizzas to hamburgers, to massive amounts of eggnog during Christmas of 2005.

    I wasn't right about it being impossible for me to gain fat, and I realized my diet was in desperate need of a change. Sure I was gaining muscle, but I was also putting on too much fat. After a year of working out I still was apprehensive to take off my shirt, not because I was too skinny but because I was too fat. I needed to make a change.

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    I then spent the rest of 2006 (April - September) to cutting, and ended up dropping a massive 55 pounds. While the majority of this weight loss was fat, I appeared too skinny after losing this weight.

    Starting in October of 2006 I clean bulked. No longer was I going to eat anything in site. I stuck to a clean diet high in protein, complex carbohydrates and unsaturated fat.

    This is where I am at now, and where I will be come New Year's. I try to ingest 3000 calories per day, with 40 percent coming from protein, 35 percent coming from carbohydrates and 25 percent coming from fat.

    To help me with my bulking diet, I've discovered a few important supplements.

-> My Starting 2007 Supplementation:

    Cytosport Complete Whey 1. Protein! I focus on taking in 30-50 grams of protein every meal. How do I accomplish this? Protein powders!

    From Cytosport's Complete Whey for a breakfast drink and a post workout shake; to Cytosport's Muscle Milk for a daily meal replacement; to Labrada's Lean Body Cookie Bars for a meal replacement; to Cytosport's Muscle Milk Ready-to-Drink, for those times I'm on the go. I believe protein shakes are single-handily the best supplement out there.

    multi-vitamin 2. Multivitamins! I hate being sick because it affects my workouts. So what do I do? I don't get sick.

    Taking an AST's Multi Pro 32x twice a day has kept me sick-free for a long while now. Plus when taking a multivitamin I know my body is getting all of the vitamins and minerals it needs to repair itself ... it is near impossible to get all nutrients from food only.

    3. Nitric Oxide! I have to admit, this stuff is addictive. I take Gaspari Nutrition Superpump 250 and find myself craving this stuff during the day for various reasons. First of all it contains caffeine and creatine, which gives me a pep during my nightly workouts. Second it is so refreshing to take with a cold glass of water.

    I feel renewed when drinking this. Third and last, I love the pump and vascularity it gives me during my workouts. This "pumped-up" feeling motivates me to lift at full intensity.

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Part 2
Are you going to be changing your routine for the New Year,
or continue your previous regimen?

I will not be changing my routine for New Year's because in my opinion, bulking season starts around October and cutting season starts around March.

Waiting until New Year's to bulk leaves you with too short of a time, and starting to cut at New Year's will cause you to drop too much muscle by the time summer comes around.

Some people see New Year's as a time for change, however that's not the case with me. I see New Year's as a time of closure for 2006 and an opening to new goals in 2007. I will continue my goals to achieving the body I have my mind set on.

Part 3
What do you hope to accomplish with this routine?

As 2006 comes to a close, I vision 2007 to be a year filled with muscle gain in the early part, followed by fat loss in mid-year, and followed with another bulk towards the late part of 2007.

By March of 2007 I hope to weigh around 210 pounds with about the same body fat as I have now (13%).

I then plan on going on a cut and losing 10 pounds of body fat, putting me around the 10 percent mark at 200 pounds, which is my first lifetime goal. In conjunction with reaching this goal, I plan on getting another tattoo I have drawn up already.

After reaching this goal, I will continue to cut slowly until October. Here I'll begin on another bulk in hopes of reaching my next lifetime goal by mid 2008, 225 pounds at 10 percent body fat.

In general I hope to improve the way I look. Last summer I didn't want to take my shirt off in public and I see this year will be different. My entire life I was either too skinny or too fat, however 2007 looks to be my best year yet.

2nd Place - RC26
View This Author's BodySpace Here.

Some of us are changing our workout routine for the New Year so that we can get a jump start on achieving our goals for 2007.

What workout program will you be kickin' off the New Year with? Will it be mass gain, maintenance, fat loss ...? Be specific.

With the New Year comes a new workout program, focusing on adding quality muscle mass. After all, this is bulking season, and it's the last chance to add muscle before the summertime. I for one, stick to the basics, which means lifting heavy and eating plenty of food. There's no shortcut to adding mass, and without patience, even the hardest worker won't make much of their training.

So with that said, let me go over my workout program, including the exercises, sets, reps, rest, cardio, diet, supplementation etc.

The Exercises

-> Chest:

    Incline Barbell Bench Press- over my three years of training, one muscle that I've had a hard time building was my upper pecs, so I always include this exercise on chest days, as it has helped me work my lagging muscle.

    Incline Dumbbell Bench Press- this is another exercise that targets the upper pecs, with more isolation than the previous exercise.

    Flat Dumbbell Bench Press- unlike my upper pecs, the middle and lower parts of my chest have made tremendous gains, and that's all thanks to this exercise.

    Machine Pec Flyes- I use this to work my middle and lower pecs, and find it to be a great finisher to my chest workouts.

-> Back:

    Close-Grip Lat Pulldowns- as some of you might not know, it's this exercise that increases lat width, more so than wide-grip pulldowns. A close grip works the outer lats, and a wide-grip works the inner lats, contrary to popular belief.

    When wide-grip pulldowns are performed, the only thing felt in the outer lats is a stretch, so don't be fooled. I like beginning my back workouts with close-grip pulldowns, as I'm trying to gain added back width.

    Bent-Over Barbell Rows- now that I've worked my lat width, I need to work on lat thickness, and there's no better exercise that bent-over barbell rows, done at maximum weight for eight to twelve reps.

    Dumbbell Rows- this is another exercise that allows me to work on lat thickness, but this time with increased isolation, and a longer range of motion.

    Barbell Deadlifts- one of my favorite exercises is deadlifts, as it works virtually every muscle in the human body. Out of all the muscles worked, the lower back reaps the most benefit, so I use deadlifts to work the spinal erectors of my lower back. It also tends to be a great finisher to my back workouts.

-> Arms:

    Dumbbell Curls- for the past year or so, I began supersetting biceps and triceps throughout my arm workouts. I prefer to begin with dumbbell exercises as they provide a long range of motion, and along with supersetting, a great pump. Dumbbell curls are by far one of the best biceps exercises, and have helped me build my biceps to a great degree.

    Seated Dumbbell Triceps Extensions- I like going very heavy on these, and I make sure I hit the eight to twelve range on each set.

    EZ-Bar Curls- I use a close grip on these, as that provides extra stress on outer biceps fibers, which aren't as developed as my inner biceps. One way you can tell if you have the same problem is by fully extending your arm, and while flexing it, look around the elbow, and notice the lower part of your biceps.

    If there's a gap between the elbow and the outer biceps, then you might need to focus more on close grip biceps exercises. Genetic factors always play a role in situations like these, but I'm a strong believer in exceeding genetic limitations.

    EZ-Bar Lying Triceps Extensions- this is the real mass builder for the triceps, and seeing as this is mass gaining season, I include it in each arm workout.

    Cable Curls- by this point, my arms are filled with blood, and this exercise provides an even bigger pump, while completely isolating the biceps.

    Triceps Pushdowns- I use a rope on these, and I make sure that only my triceps get worked by eliminating momentum.

    Seated Barbell Wrist Curls- with my upper arm workout out of the way, I need to focus on my forearms. I perform a triset for forearms with a standard barbell, beginning with wrist curls for the wrist flexors.

    Seated Barbell Wrist Curls Behind The Back- these also work the wrist extensors, but unlike the previous exercise, I place the bar under my thighs, and perform wrist curls.

    Barbell Reverse Curls- the final part of the triset is the toughest. These work the brachioradialis, and wrist extensors.

-> Legs:

    Standing Calf Raises- I train my calves twice a week, with the same three exercises. Standing calf raises are my favorite calf exercise, and without it my calves wouldn't be as developed. I use maximum weight for eight to twelve reps.

    Donkey Calf Raises- another great calf builder, these also provide a great pump, and a long range of motion.

    Seated Calf Raises- I finish off my calf workout with these.

    Seated Leg Curls- I begin my upper leg workouts by training the hamstrings, and seated leg curls work the biceps femoris, and both the semitendinosus and semimembranosus.

    Standing Leg Curls- these are done one leg at time, which assures balance in both hamstrings.

    Lying Leg Curls- I finish off my hamstrings workout with these, which also work the biceps femoris, semitendinosus and semimembranosus.

    Leg Extensions- now onto quad training, and there's no better way to start than with leg extensions. These fill the quads with blood, and get me ready for one the best exercises, squats.

    Barbell Squats- this is the best quad exercise, and one of the most vital bodybuilding movements. I include it on each leg day to build mass in my quads.

    Dumbbell Lunges- in my opinion, this is one the toughest exercises, especially when performed at the end of a leg workout. I use it as both a mass builder and a finisher to my leg workouts.

-> Shoulders:

    Dumbbell Shoulder Press- this is my favorite training day and I end the week training shoulders. I begin with a deltoid mass builder, dumbbell shoulder presses.

    Dumbbell Front Raises- with the compound pressing movement out of the way, I focus the rest of my deltoid workout with isolation exercises for each deltoid head, beginning with the front deltoids by performing front raises.

    Dumbbell Lateral Raises- these work the side deltoids, which make the shoulders wide.

    Bent-Over Dumbbell Lateral Raises- this is a great exercise that targets the rear deltoids, and a finisher to my deltoids workout.

    Upright Rows- following my deltoid workout is trapezius training. I begin with upright rows, done with heavy weights, but still keeping the rep range between eight and twelve.

    Dumbbell Shrugs- I also do these with heavy weight, while concentrating the effort on the trapezius muscles.

-> Abs:

    Crunches- my ab training is very basic, consisting of crunches and hanging leg raises. Too many people overtrain the abdominals and end up with a bulging stomach. I train abs only twice a week and have had no problem developing them. Crunches work the upper abs.

    Hanging Leg Raises- these work the lower abs.

    "As You Can See, There's No Need For A Fancy Ab Workout. Just Stick To The Basics, And Stay Consistent With Your Training." - Richard C.

Workout Details

-> Sets/Reps/Rest:

    I perform three sets per exercise, with rep ranges between 8-and-12. One exception to this is abdominal training, where I perform 25 reps. Rest periods range anywhere between 60-to-90 seconds.

-> Pre-Workout:

    I begin each training session with five to ten minutes of stretching, mostly leg stretching. The reason being I participate in kickboxing, and in order to execute the kicks correctly, I need a certain degree of flexibility in my legs.

-> Post-Workout:

    Following my weight training session is two hours of MMA (Mixed Martial Arts). This is part of my cardio/endurance training and I partake in it each week, Monday through Thursday.

-> The Split - Weight Training:

  • Monday- Chest, Calves
  • Tuesday- Back, Abs
  • Wednesday- Arms
  • Thursday- Legs, Calves
  • Friday- Shoulders, Abs
  • Saturday- Rest Day
  • Sunday- Rest Day

Monday - Chest, Calves

Body Part Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Press 3 8-12
Upper Pecs Incline Dumbbell Bench Press 3 8-12
Pecs Flat Dumbbell Bench Press 3 8-12
Gastrocnemius Standing Calf Raises 3 8-12
Gastrocnemius Donkey Calf Raises 3 8-12
Soleus Seated Calf Raises 3 8-12

Tuesday - Back, Abs

Body Part Exercise Sets* Reps
Lats Close-Grip Lat Pulldowns 3 8-12
Lats Bent-Over Barbell Rows 3 8-12
Lats Dumbbell Rows 3 8-12
Lower Back Barbell Deadlifts 3 15
Upper Abs Crunches 3 25
Lower Abs Hanging Leg Raises 3 25

Wednesday - Arms

Body Part Exercise Sets* Reps
Biceps Dumbbell Curls 3 8-12
Triceps Seated Dumbbell Triceps Extensions 3 8-12
Biceps EZ-Bar Curls 3 8-12
Triceps Triceps Pushdowns 3 8-12
Wrist Flexors Seated Barbell Wrist Curls 3 8-12
Wrist Flexors Seated Barbell Wrist Curls Behind The Back 3 8-12
Brachioradialis, Wrist Extensors Barbell Reverse Curls 3 8-12

Thursday- Legs, Calves

Body Part Exercise Sets* Reps
Gastrocnemius Standing Calf Raises 3 8-12
Gastrocnemius Donkey Calf Raises 3 8-12
Soleus Seated Calf Raises 3 8-12
Hamstrings Seated Leg Curls 3 8-12
Hamstrings Standing Leg Curls 3 8-12
Hamstring Lying Leg Curls 3 8-12
Quadriceps Leg Extensions 3 8-12
Quadriceps Barbell Squats 3 8-12
Quadriceps Dumbbell Lunges 3 8-12

Friday - Shoulders, Abs

Body Part Exercise Sets* Reps
Deltoids Dumbbell Shoulder Press 3 8-12
Front Delts Dumbbell Front Raises 3 8-12
Side Delts Dumbbell Lateral Raises 3 8-12
Rear Delts Bent-Over Dumbbell Lateral Raises 3 8-12
Traps Upright Rows 3 8-12
Traps Dumbbell Shrugs 3 8-12
Upper Abs Crunches 3 25
Lower Abs Hanging Leg Raises 3 25

Saturday- Rest Day

Sunday- Rest Day

-> The Split - MMA (Mixed Martial Arts) Training:

  • Monday - Jiu-Jitsu
  • Tuesday - Kickboxing
  • Wednesday - Russian MMA/Systema/Kali Escrima
  • Thursday - NHB, Trapping
  • Friday - Rest Day
  • Saturday - Rest Day
  • Sunday - Rest Day

-> Diet:

    I follow these diet guidelines on a daily basis.

    • Eat every 3 to 4 hours.
    • Drink 1 to 1 1/2 gallons of water per day.
    • Consume 1 gram of protein per pound of bodyweight.
    • Consume 2 grams of carbs per pound of bodyweight.
    • Consume between 75 to 100 grams of fat.


-> Supplementation:

    protein powder I only take two supplements, which are listed below.

    Optimum 100% Whey Gold Standard - I take this in the morning, and post-workout, to assure I get enough protein each day.

    Xyience Xenergy - I take this prior to my MMA (Mixed Martial Arts) training, to increase energy.

Part 2
Are you going to be changing your routine for the New Year,
or continue your previous regimen?

The workout program mentioned above is a modified version of my current training program. I changed some of the exercises, and I will be lifting heavier weights in order to gain maximum muscle mass. My diet is the area where there is a big change. I plan on eating about 3,000 calories per day, and up my junk food intake from once a week to about three times a week.

Part 3
What do you hope to accomplish with this routine?

As I mentioned earlier, I plan on gaining muscle mass with this program, before I begin cutting up for the summer. I don't plan on gaining much fat, since I have a fast metabolism, so there's no concern there. I also want to persist on gaining strength, just like I do year round.

"I hope you enjoyed reading this editorial, and have a Happy New Year!"

3rd Place - Mtguy8787

Some of us are changing our workout routine for the New Year so that we can get a jump start on achieving our goals for 2007.

Part 1
What workout program will you be kickin' off the New Year with? Will it be mass gain, maintenance, fat loss ...? Be specific.

I have learned many useful new things these past few months, and I will definitely be making use of them in these upcoming months. My program is one that I designed for myself using some of this new knowledge ... Some of the new aspects I will be using in my new routine include high frequency parameters, new set/rep schemes, and exercise pairings.

Some of the new concepts I have built into my new routine.

-> High Frequency Training:

    Suppose you had two different bodybuilders. In a given amount of time, one performed 5 workouts, while the other performed 15. Every workout is identical, as it their genetics, diet, lifestyle, etc. Given that both trainees were always fully recovered before working out again, who would get better results.

    I'm sure most people would say the person who did 15 workouts. However, a routine that involved more than 3 full body workouts per week would be considered by most to be gross overtraining.

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    For most people, this probably would be, and would most definitely be if one trained to failure. However, if your body was able to adapt to this higher frequency, and fully recover between workouts, it would be beneficial.

    My plan is to gradually build up my work capacity in order to perform more and more workouts. Recovery techniques like frequent contrast showers, as well as extra nutritional supplements are also a part of my new program.

-> Set/Rep Schemes:

    Most people have heard someone say something like "3-5 reps for strength, 6-12 for size, etc, etc." Some experts are advocates of high weight, low rep training, while others preach moderate weight with more reps. Both methods have their successes and failures, so which one is really best? I am glad to have found an answer that satisfies both.

    It is not the number of repetitions per set that matters, but rather the total number per workout, per muscle group. Optimum hypertrophy requires a certain amount of volume with enough muscle fiber recruitment. One article by a respected author gives approximately 24 reps per workout as a low end minimum, such as with a plan like 5x5.

    Obviously hypertrophy gains do not simply stop at a certain number - they gradually taper off - but 24 repetitions is a good general rule to use as a minimum. My new routine will involve a lot of high weight/low rep sets, but with a high number of sets per workout.

-> The Routine:

    My new routine involves 5-or-6 full body workouts each weak. However, many of those will be feeder type workouts, i.e. workouts done with light weight, high reps and low intensity to stimulate circulation and promote recovery.

    This also helps the nervous system gradually adapt to a higher work capacity. Eventually, the plan is to increase to 3-4 full workouts per week. Training to failure does not have a place in this routine as the nervous system tends to recover much slower than the muscles.

    Workouts are split between the morning and afternoon to allow the nutrients to replenish, and to give the nervous system a break. I work out of my gym as an independent training, so it is a lot easier for me to workout twice per day.

    Paired exercises are treated as one set, with the paired exercise being done quickly afterwards.

Monday - Full Workout

Tuesday - Lightweight Feeder Workout

Wednesday - Moderate Workout

Thursday - Lightweight feeder workout

Friday - Full Workout

Saturday - Lightweight Feeder Workout

Sunday - Off

    Eventually, Wednesday's moderate workout will be replaced with an 8x3 workout similar to Monday's. After that, I will be working up to two 8x3 days, two 5x5 days, and two feeder workouts. Doing sets of 3 allows me to use more weight and increase muscle fiber recruitment, while keeping the overall volume the same.

    I use a 5 RM for sets of 3 to avoid going to complete failure. Training to failure is not necessary for hypertrophy, and avoiding it helps the body to recover faster.

Part 2
Are you going to be changing your routine for the New Year,
or continue your previous regimen?

This workout plan is much different from my previous routine. My previous workout plan from the past several months has been mostly HIIT style parameters and was designed to train the nervous system and build strength.

HIT Vs. Periodization!
Ask 10 people what they believe to be the optimal training regimen and you'll likely get 10 answers (maybe 11, if one person is indecisive).
[ Click here to learn more. ]

My HST routine that I used previous to that was based around conventional parameters of less weight, more reps per set, and a workout split. I also was not aware of, nor did I think about methods to increase work capacity. I thought that if I trained more than a certain amount, it would lead to overtraining. I'm eager to find out how this plays out.

HST For Dummies!
If you are looking for mainly size, with some strength on the side, HST is the way to go. Continue here for an explanation on HST and how often it should be done.
[ Click here to learn more. ]

Part 3
What do you hope to accomplish with this routine?

I hope to make some excellent hypertrophy gains with this new routine. I am also looking forward to trying out many of the new training ideas I have been researching these past few months. I have also gained a lot of nutritional knowledge beyond the scope of general bodybuilding nutrition. I'll soon see how it works out for me.

By trying out new workouts for myself, as well as with some of my clients, I will have gained personal experience with these not-quite-mainstream ideas. It is important for me to be able to say that I have personally seen the results of a training idea, nutritional supplement or technique rather than simply quoting from some article on the internet - even though the author may be knowledgeable and well respected.

3rd Place - ManInTheBox

Some of us are changing our workout routine for the New Year so that we can get a jump start on achieving our goals for 2007.

With the new year coming in, so are goals, and resolutions. Every year we strive to change our lifestyle and ourselves to make ourselves better people. I hope that each year that passes I cannot only become a better person, but change my training to improve my success with bodybuilding!

I am also in track and field and throw shot-put and discus. This year being my senior year in high school means that I have great expectations of myself. I've been lifting for about a year and a half seriously now, and need to display my strength gains!

Between training for shot-put and discus, and bulking for putting on size, I have put on a bit of body fat. Not too much, but I could definitely lose some so that way over the summer I will have had a great jumpstart on losing the gut!

Part 1
What workout program will you be kickin' off the New Year with?
Will it be mass gain, maintenance, fat loss ...? Be specific.

Starting in mid - January comes track season! This will come with a new workout for improving my performance in shot-put and discus. I plan to focus on strength and to also lose some body fat, while maintaining every ounce of muscle I have worked so hard to gain.

Discuss & Shot Put Tips & Drills!
Check out these awesome discus & shot put tips and drills for track and field athletes! Learn more here ...
[ Click here to learn more. ]

Last year I had great success with my school's Bigger Faster Stronger program. This year I am going to make up my own lifting regimen to focus on all of my muscles, increase strength, and also increase my endurance.

Everyday there will be about ten minutes of light cardio, and ten minutes of intense speed training. Next will be about an hour of shot-put throwing and discus practicing. This will assist me with burning extra calories and speeding up my metabolism to burn more fat!

Note that accessory exercises will change regularly, but my core strength exercises will remain the same. Reps and sets may change as time goes on as well for accessory exercises as well. My final workout split will look something like this:

Monday - Chest, Back

    Barbell Bench Press 10, 8, 5, 5, 5
    Incline Dumbbell/Barbell Bench Press 12, 12, 12
    Decline Dumbbell/Barbell Bench Press 10, 8, 6
    Bent Over Barbell Rows 8, 8, 8
    V-Bar Pull-downs 12, 10, 10
    Seated Rows 10, 10, 10

    print Click Here For A Printable Log Of Monday.

    This is a sample workout. I want to focus on barbell bench pressing during the season to increase my brute strength. Accompanied by incline and decline variations, my pushing strength should accelerate through the season. Every week I will look to add five pounds to my three sets of five. When I begin this routine, I will be starting fairly low, so by the time I finish this routine in April, I will be able to peak well.

    Following my chest workout, I will then go after my back. My back workout is going to be mass focused and followed by higher reps for endurance. Every week at least one of my back exercises will change, such as V-bar pull downs will be substituted with dumbbell rows.

Tuesday - Legs, Biceps

    Barbell Back Squats 10, 8, 5, 5, 5
    Dumbbell Lunges 12, 12, 12
    Leg Curls 15, 15, 15
    Standing Barbell Curls 10, 10, 10
    Alternating Hammer Curls 12, 12, 12

    print Click Here For A Printable Log Of Tuesday.

    Here again, I will begin my workout with focusing on strength with one major muscle group. This will be the squat for legs. Hopefully by cycling these same reps as what I do for bench press, my jumping strength will accelerate through my track season. I will also be adding 10 pounds every week to my barbell squat.

    Just like starting our bench press routine, we are going to start fairly light at the beginning of this routine, so in April my peak will be very heavy. Starting too heavy will not yield good gains for the weeks to come. It is important to start with a weight that is hard, but not to the point where you struggle after the second or third rep.

    My squat workout will be garnished with dumbbell lunges and leg curls. Just like with my back and chest workout, these accompanying exercises may well get changed every week. I may do sumo squats instead of dumbbell lunges, and may do straight legged deadlifts instead of leg curls.

    Following my intense leg workout, we will shuttle ourselves into a quick but intense bicep workout. I don't believe in doing a lot for biceps because when we do back, our biceps will be worked a bit as well. We are just going to stimulate the muscle, not annihilate it. These exercises may be varied as well.

Thursday - Shoulders/Traps/Triceps

    Power Cleans 10, 8, 5, 5, 5
    Military Press 10, 8, 8
    Front Plate Raises 12, 12, 12
    Parallel Dips, Three sets to failure
    Lying Triceps Extensions 12, 12, 12
    Barbell/Dumbbell Shrugs 8, 8, 8

    print Click Here For A Printable Log Of Thursday.

    Once again, using the same sets and reps as with bench press and squatting, power cleans will have the honor of joining the three sets of five reps as well. Here again, I will be starting with a fairly light weight for the first week, and as the weeks progress, adding five pounds every week. It may sound like a slow process, but at the end of the 12-week cycle, that will be a big gain!

    One of the biggest keys to success in lifting is patience. You cannot just walk in and begin by using your max weight, and using crappy form. It just doesn't work that way! You have to be dedicated, and leave your pride at the door, because in order to grow and increase strength, you need to perform exercises properly, and focus on form much more than weight.

    Following our mass producing power cleans, we will move into direct shoulder work. Although power cleans have already hit just about every muscle in our body! That's why I love them. But next we will focus on some accessory shoulder work, such as dumbbell shoulder presses, lateral raises, barbell military presses, dumbbell shoulder presses and or plate raises.

    It's important to take into consideration that power cleans hit your deltoids hard, as does chest day! When you are bench pressing, or in any pressing movement, your shoulder play a key role in the execution of the exercise. So here again, like biceps, we will not focus on destroying the muscle, rather just stimulating and using good form.

Form For Fitness: Are You Using Proper Form?
What is the correct way to train, and how do you sort through so much information, some of it apparently conflicting? While it would be impossible to discuss all aspects of proper form for every possible exercise, this article will try to address ...
[ Click here to learn more. ]

    Followed by shoulders, will come triceps, we're going to make our triceps workout short and sweet, focusing on strength on dips and form on extensions. Here again our triceps were used on Monday during pressing movements and were just used when doing shoulder presses. I want to focus on getting full extensions, sending the most blood to the muscle as possible.

    Lastly, depending on the time and how we are feeling, we are going to do some heavy shrugs. I want to stay below 10 reps on these to focus on really squeezing my traps. Once I get to 5-or-6 reps, it should be difficult to get those last two reps up, I am looking to go nearly to failure on these three sets.

Friday - Abs

    Lying Crunches 3 sets to failure
    Light Side Bends with Dumbbells 20, 20, 20
    Hanging Leg Raises 3 sets to failure
    15 minutes of cardio afterwards

    print Click Here For A Printable Log Of Friday.

    This will be a quick and short workout. Since I am looking to lean down during the season, I want to get my abs ready for the breathing during cardio, and to show off! Following two to four exercises for abdominals, I want to do some sprinting and jogging for extra fat burning, much like HIIT training.

    I believe it's important to go until failure on abdominals. Everyone is different and has different strength in their abdominals. It is difficult to say that I am going to do with 30 lying crunches every single time I walk into the gym. I hope to increase the reps every day I come in.

    My abdominals have always responded well to this training method, and I only will restrain rep ranges on exercises when I add extra weight, or am doing side bends where I have complete control of the exercise, and only want to use good form and work the muscle efficiently.

Part 2
Are you going to be changing your routine for the New Year,
or continue your previous regimen?

I will definitely be doing a whole new routine. I believe that it is important to change up your routine pretty often, at least every 3- 4 months. This way it will improve gains, and also break up the same old grind. I strongly believe in changing up reps and sets as often as possible to avoid adaptation. Changing up days and workout splits is critical for shaping your physique and keep it stimulated.

My previous workout has consisted of Mondays, Wednesdays and Fridays, so the days will change a bit due to track season. It will still be a 3-day split, just on different days. Also, a fourth day to squeeze in some separate abdominal work. I am also increasing reps to help with endurance.

Part 3
What do you hope to accomplish with this routine?

I hope that I can accomplish great strength gains and fat loss with this routine. Accompanied by a good diet, and plenty of rest, I believe I can achieve whatever goal I set for myself. When I have the opportunity to do cardiovascular exercise during practice I am going to, and when I hit the weights I plan on working hard for about an hour and then resting as soon as I can.

I am looking to hit a personal best of 45 feet this year in the shot put. Though I am not over expecting, if I succeed beyond this target, I will be proud of myself. I have put about 15 pounds of lean mass on myself in about a year; it is time to add some distance to my previous shot put PR of 35 feet.

protein powder Immediately following my workout, I will be taking in a Creatine Transport product in, Optimum Nutrition's 100% whey protein, Branched Chain Amino Acids, and Glutamine.

The importance of a proper diet, proper supplementation, and rest is vital for achieving weight loss or weight gain. This will be an important aspect of training that I will have to look at when I decide to begin my new routine.