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2004/04/12, 01:31 PM
Hey guys, this is gonna be a long one so bear with me.
I took a week break from training to gauge my results and get some rest and am ready to start a new routine. I did the BFL program for the first 12 weeks with phenominal results and started the second 12 week "cutting" phase. Alas, all my gains have come to a schreehing halt and I think I know why.
Problem One:
Im getting results that I dont want. For instance, my quads are getting HUGE, I have no desire to be a massive guy, I want definition and tone, not bulging quads :)
Problem Two :
Although I have made great strides in weightloss with the BFL program, the routine I think, overtrains the body (which is good at first) and generally wears you out thus eventually has less of an effect on your physic. I think a 4 day split is better. BFL has you working Shoulds, Back, Bi's, Tri's and Chest on the same day.... this cant be good....
Problem Three :
This may sound gross, but when I was out of shape and not exercising, you could set a clock by how often I "went number two", now Im lucky if I go 3 times a week? Is that normal? I cut out allot of cals in order to get cut for the summer, perhaps im undereating?
Heres what I need, I need a good 4 day split, including HIIT for cardio based on the equipment I have.
I have a good olympic bench with incline, decline, and squat rack... as well as curl bars, and dumbells. I do not have access to any lat pull-down bars, so rows have to be sunstituted (which makes "mixing it up" difficult). And I have a good treadmill.
I read a few post about "Share Your 4 Days Split" and bbfit1 had what looked like a good four day split, but there were no details as to sets / reps for each muscle group.
BFL is something like this.....
For Each Muscle Group
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Set 1 - (12 Reps) Moderate Weight
-Rest 60 Seconds
Set 2 - (10 Reps) Moderate Weight + 5%
-Rest 60 Seconds
Set 3 - (8 Reps) Damn this is heavy Weight
-Rest 60 Seconds
Set 4 - (6 Reps) Try not to defictae on one's self Weight
NO REST
Set 5 - (12 Reps) Moderate Weight
-Rest 60 Seconds
Set 6 - (12 Reps) Moderate Weight
Faint (Go to next mucle group)
This is done for each muscle group 3 times per week.
Please help me with the following....... A good split describing the muscle groups, sets/reps, exercises to do with the aforementioned equipment and anythingelse related.
My HIIT and diet are cool I think.
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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