Bodybuilding.net - Bodybuilding Forum

First, here's my stats. I'm 36 years old, 6ft tall and a pudgy but muscular 255 pounds. Until about 5 years ago, I led a pretty athletic life which included wrestling, occasional weight lifting, 4 years in the Army, brazilian jiu jitsu and a lot of hiking. For the past 90 days I have been working out 3 days a week, (Sat, Mon and Wed) on the following workout regimen:

Stretch
5minute warm up on stationary bike
Bench Press 4 sets - 10, 10, 8, 8
Standing Dumbell Curls 4 sets - 8, 8, 8, 8
Dips 4 sets - 12, 10, 8, 6
Compound Row 4 sets - 10, 8, 8, 8
Standing Crooked Barbell Curl 4 sets - 8, 8, 8, 8
Pec Deck 4 sets - 10, 8, 8, 6
Behind Head Dumbell Tricep Press 4 sets - 8, 8, 8, 8
Cable Pull Down 4 sets - 10, 8, 8, 8
Military Press 4 sets - 8, 8, 8, 8
30 Minutes on the Treadmill... low intensity

45 second rest between sets
If the reps decrease, the weight increases...

I already have big, muscular legs, so I'm not concerned with training them

My Goal = Add big muscle and loose another 40 pounds of fat. I've already lost 25 pounds and have had a noticeable increase in muscle size and strength.

I hope the exercises you posted were in no specific order...

Work legs anyway. If you don't then you're likely to create imbalances. Squats are a total body exercise. There's nothing better for working the core IMO. Working your lower body will also increase testosterone & GH release. I guess you don't care about being strong, but squats will increase your longevity & increase the chances of you reaching your goal healthy. You'll also put on more size faster over your entire body.

You're also missing pull ups, deadlifts, (what is a compound row?), and any exercise that would strengthen the posterior chain. The workout you posted is pretty bad. That is way too much volume for a single workout. A lot of the exercises are very repetitive also. If you're worried about big arms, then worry about the heavy compound movements. Doing 102 repetitions of triceps isolation exercises ON TOP of two high volume compound pressing movements is a recipe for....well, certainly not growth. Get out of the "more is better" mindset.

Check out Rippetoe's SS (or something with similar formatting). You'll have the most benefit from doing a program like that IMO.

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read the stickies.

you do not have big strong legs, i'm sorry.

how do you have 10+ years of experience?

Have you ever seen me? No... you haven't. When I trained in wrestling and brazilian jitsu I focused on my legs because a house is only as good as it's foundation. I didn't just do endurance training. I lived in the squat rack and actually won several competitions in high school and college for max squat.

In the future... you shouldn't comment on things you don't know about.

Furthermore, I simply asked for friendly advice and a critique... not an attack. Why don't you get your head out of your #@%%.

how are you planning on keeping strength in your legs that you already have?

Well thats very awesome. However, I can't understand why someone with 10+ years of weight training experience needs the ok of a bunch of internet forum people? It seems to me that all you want is a confirmation - not a critique.

We should be the ones asking you for advice!

But like pity said: how do you plan on maintaining that strength base?

Also,

You are doing 36 sets each session 3 sessions a week hitting each bodypart (save legs) 3 times. Do you think (from your 10 years of experience) that this is wise?

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Hey...

I never said I lifted consitently throughout the ten years. In my post, I wrote that I lifted weights "on-again-off-again." There was no multiple choice answer for my scenario.
I'm 36 years old and have been athletic since I was 15. I started wrestling at 15 and continued through college. Then I spent 4 years in the Army. Then I studdied brazilian jiujitsu and MMA for a couple years. That's over ten years... you do the math.

Again... why with the attack? You must have a pretty low self esteem and a misplaced ego. Like I said before... get your head out of your ass.

Aside from the past 90 days, I haven't been in the gym for 5 years. And... the last time I trained specifically on weights was over ten years ago. Apparently there have been a lot of changes in physiology-theory and recommended workout regimens. My foundation in weight training is from 1988... (were you even born then?). I realize now, that the principles that I learned then are outdated and just plain wrong.

So... yes I do have over ten years experience; but it's the wrong experience and I'm seeking a little help to get going in the right direction.

Your life must be pretty crappy, since you attack someone that's just asking for a little help. How's the view from your own ass?

Thanks for taking the time to share your knowledge.

It makes sense to work to keep the strength I have in my legs.

And... I never knew that squats promote GH and testosterone production.

I will definitely check out Mark Rippetoe's stuff.

Figure out, objectively how much LIFTING (strength, bodybuilding) experience you actually have and change the experience field. You can call it an attack but the only real hostility came from you. Wolf simply saw your lack of experience and called you on it, knowing that you can't really give advice to people who claim more experience than they actually have. He could have been more tactful but your defensive posture was pretty hostile. The experience field is obviously about bodybuilding and there is no need for multiple choice. Only honesty.

Give me one more outburst like that and you'll have to go elsewhere for advice.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.