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Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

Hi

i started training since 6 month ago. but i am not content of my achievement. i like to gain muscles but i think my workout program is not good and i need a workout program please.i have an problem with abdomen and obliques, didnt burn. i dont trust this trainers around here.i love chest,arms and calfs. please write a workout program for me i can take my pics and send it to you.

 

info:

1.Age : 30

2.Height : 180 cm-5.10 ft

3.Weight : 76 KG-169

4.Bodyfat : 23%

5.Gain all muscles and burn fat in Abdomen and sides

6.Six month

7,8.actually i dont know . breakfast , lunch and dinner. rice and banana are abiding ;)

9.Nothing

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

Hi

i started training since 6 month ago. but i am not content of my achievement. i like to gain muscles but i think my workout program is not good and i need a workout program please.i have an problem with abdomen and obliques, didnt burn. i dont trust this trainers around here.i love chest,arms and calfs. please write a workout program for me i can take my pics and send it to you.

 

info:

1.Age : 30

2.Height : 180 cm-5.10 ft

3.Weight : 76 KG-169

4.Bodyfat : 23%

5.Gain all muscles and burn fat in Abdomen and sides

6.Six month

7,8.actually i dont know . breakfast , lunch and dinner. rice and banana are abiding ;)

9.Nothing

Hey man! Welcome to the site! Glad to see you found your way over to the correct forum :)

 

The first thing I will say is you cannot spot reduce fat. When you burn fat, it comes from all areas, not just your belly. Seeing as you want to burn fat around that area, i'm guessing you want those abs to be showing. That requires a low body fat percentage.

 

Achieving a low body fat percentage mainly comes through diet. You need to be eating low carbs and high protein in order to help you build muscle AND lose fat. Your first priority should be to devise a MEAL PLAN and to figure out your MACROS. Gaining muscle AND losing fat also requires you to, most likely, be eating in a slight caloric deficit of about 100-250 calories BELOW your maintenance calorie number.

 

As for your training, there are lots of different muscle SPLITS you can do to build muscle, but what you want to focus on is volume. By this I mean the amount of sets and reps you are doing for each muscle group. If you are a beginner, one of the best options is to follow a full body split, or a push/pull/legs split. You can find a great beginner's workout programme here: http://muscularstrength.com/article/Beginners-Hypertrophy-Program-muscle-gain

 

Are you doing any type of training at the moment? How long have you been training

 

Another way to aid fat loss but support muscle growth is to incorporate HIIT training into your regime 2-4 times a week.

 

If you check out some of these links I have provided you, they will take you to @faqs and should give you some really good information to help you out. But once you have checked them out and figured out your macros, post again for some more advice!

 

Hope this helps!

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

hi

lol .yes finaly found the correct forum thanks for help :) , i appreciate for the helpful text , it was really great.

do you work for @scott_herman? cause i want a plan and i like he write it to me. ;)

i'm training for 7 months an i did the amateur plans , now i want a intermediate level plan. would you write plan for me please?concerning my body pictures and sizes?(i can send my photos)

Kamyar

Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@scott_herman

check here pleaaase :) i need a program

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

@joe

hi

lol .yes finaly found the correct forum thanks for help :) , i appreciate for the helpful text , it was really great.

do you work for @scott_herman? cause i want a plan and i like he write it to me. ;)

i'm training for 7 months an i did the amateur plans , now i want a intermediate level plan. would you write plan for me please?concerning my body pictures and sizes?(i can send my photos)

Kamyar

You are welcome @Kamyar!

 

You would have to ask Scott if I work for him...that is the plan haha...I guess I try to help out everyone as much as I can

 

Writing a programme for you would depend on your goals, your body type isn't too much of an issue. I see your goal on your profile is to gain muscle, but I also know you want to burn some fat.

 

So you want to be making LEAN GAINS, where you add muscle but very little fat, and in fact you can try and mould the two together so you are losing fat while putting on muscle. Just remember it won't be an overnight thing, it takes hard work and dedication to reach your goals.

 

As I said before, a meal plan will be equally important as well. I'd also probably ask what sort of training you have experimented with previously...training muscles once a week, twice a week? Depending on what you respond best to will go a long way to figuring out the best programme for you.

 

There are lots of videos on the site and on Youtube that you can put together in a way to best suit you as well. For example, you might want to do muscle splits to help with muscle gain, but also have some days where you do some full body circuits which are good for not just building muscle, but burning fat as well.

 

Have you seen Scott's Lean Muscle System? It's a 30-day programme where everything from workouts to your diet is mapped out for you, the workouts in particular being really extensive and taking you through things step-by-step, day-by-day. You can sign up for the waiting list so you can be the first to know when it becomes available again here: http://leanmusclesystem.com/

 

Does that all make sense?

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

your answers are really great joe thanks .i signed up in lean muscle system. how much time will need to become my turn? actually i'm training 3 time a week in gym and twice a week out door running.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

@joe

your answers are really great joe thanks .i signed up in lean muscle system. how much time will need to become my turn? actually i'm training 3 time a week in gym and twice a week out door running.

My pleasure man!

 

You will just have to wait until the program is released again, then if you want it you better get in quick because only about 1000 or so people can sign up each time. that way you get really good interaction with Scott & Co. to make sure you get the most out of the program :)

 

You will get an email when it is live again.

 

Do you have a routine you follow during the days you go to the gym at the moment?

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

ok man thanks again .

yes somone gave me a routine and i use it in the gym, sometime i take 1 or two workout from bodybuildind.com to follow

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

@joe

ok man thanks again .

yes somone gave me a routine and i use it in the gym, sometime i take 1 or two workout from bodybuildind.com to follow

OK well if you want advice on your current routine you are following while you wait for the Lean Muscle System, you can post it here if you like! #HTH

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

oh man,sure its veeery kind of you , here is my routines

Saturday :Dumbbell Bench Press 3*10

Incline Dumbbell Press 3*10

Decline Barbell Bench Press 3*10

Incline Dumbbell Flyes 3*10

Cross over up 3*12

Cross over mid 3*12

Cross over down 3*12

Reverse Triceps pushdown 3*15

Lying Barbell triceps extension 3*10

Lying dumbbell triceps extension 3*10

Weighted bench dipp 3*10

Barbell twist 100

Decline crunch 2*20

Bottoms up 2*15

Calf press 3*20

Monday:

 

Burbell curl 3*10

Incline hammer curls 3*10

Consentratio curl 3*15

Standing one arm cable curl 3*10

Cable wrist curl(underhand grip)

Overhead cable curl 3*10

Dumbbell pullover(flat bench) 3*10

Cable Row(seated) 3*10

Close grip back lat pulldown 3*10

Barbell twist 100

Decline crunch 2*20

Bottoms up 2*15

Calf press 3*20

 

Wednesday :

 

Seated barbell military press(back) 3*10

Dumbbell shoulder press 3*10

Front dumbbell raise 5*8

Power partials 3*10

Single arm linear jammer 3*15

Leg extensions 3*15

Seated leg curl 3*15

Leg Press 3*10

Calf press on the leg press machine 3*15

Calf press 3*20

Barbell twist 100

Decline crunch 2*20

Bottoms up 2*15

 

i'm following this for 6 month , i've changed several of the but this is my routines, my muscle increase is to slow :(

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

@joe

oh man,sure its veeery kind of you , here is my routines

Saturday :Dumbbell Bench Press 3*10

Incline Dumbbell Press 3*10

Decline Barbell Bench Press 3*10

Incline Dumbbell Flyes 3*10

Cross over up 3*12

Cross over mid 3*12

Cross over down 3*12

Reverse Triceps pushdown 3*15

Lying Barbell triceps extension 3*10

Lying dumbbell triceps extension 3*10

Weighted bench dipp 3*10

Barbell twist 100

Decline crunch 2*20

Bottoms up 2*15

Calf press 3*20

Monday:

 

Burbell curl 3*10

Incline hammer curls 3*10

Consentratio curl 3*15

Standing one arm cable curl 3*10

Cable wrist curl(underhand grip)

Overhead cable curl 3*10

Dumbbell pullover(flat bench) 3*10

Cable Row(seated) 3*10

Close grip back lat pulldown 3*10

Barbell twist 100

Decline crunch 2*20

Bottoms up 2*15

Calf press 3*20

 

Wednesday :

 

Seated barbell military press(back) 3*10

Dumbbell shoulder press 3*10

Front dumbbell raise 5*8

Power partials 3*10

Single arm linear jammer 3*15

Leg extensions 3*15

Seated leg curl 3*15

Leg Press 3*10

Calf press on the leg press machine 3*15

Calf press 3*20

Barbell twist 100

Decline crunch 2*20

Bottoms up 2*15

 

i'm following this for 6 month , i've changed several of the but this is my routines, my muscle increase is to slow :(

OK the current routine has its positives and negatives.

 

The positives are that you are training every muscle group, and have a good rep and set range. However, theis may also be a bad thing. Have you experimented with other rep ranges, for example 6-8 or so? You say muscle increase is slow, and maybe you don't respond to these higher reps. THis is just a possiblity though, generally for muscle gain I would recommend 8-12 rep ranges.

 

A negative is that you are missing two of the most important compound lifts for gaining size - the deadlift and squats. They are probably the best exercises you can do when looking to add mass, because even though they might be aimed at the back and legs respectively, they actually help to develop the ENTIRE body.

 

Also, you actually don't have too much back work in there. Ony about 9 sets. If you are performing these twice a week, it might balance out, but the back is a pretty big and important muscle group, which generally needs more sets to stimulate growth.

 

Good consistent ab work though!

 

As a beginner, this could be an OK routine. But those compound movements will be crucial.

 

Also, about your muscle increase being slow...the main cause of that probably isn't your routine, but your DIET instead. It's all about having a detalied, solid meal plan, which gets you the macros you need to lose fat and GAIN MUSCLE.

 

Without a proper meal plan, your gains won't be as good as they could be. Adequate rest is important too.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

thanks dear joe , it was a good answer , about squats and deadlift , i'll add them to my routines , did squats increase my hips? because i didnt like it.

about reps i think 10 is ok bud cause you say i'll try another reps. i hate diet but i'm tryin as goog as i can to consideration it. important question: what kind of supplement is really help to gail and increse muscles?

carbos? proteins?creatine? or ...?

now i have a Muscletech platinum creatine and i'm eating it.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

@joe

thanks dear joe , it was a good answer , about squats and deadlift , i'll add them to my routines , did squats increase my hips? because i didnt like it.

about reps i think 10 is ok bud cause you say i'll try another reps. i hate diet but i'm tryin as goog as i can to consideration it. important question: what kind of supplement is really help to gail and increse muscles?

carbos? proteins?creatine? or ...?

now i have a Muscletech platinum creatine and i'm eating it.

You may not like squats, but they are a great exercise! haha They won't make your hips bigger. They will increase the size of your muscles - quads, glutes, hamstrings, it works them all. As you build muscle your hips might get slightly bigger, but given you are looking to lose fat too you will probably see mostly, if not only, a reduction in the size of your hips.

 

Diet is crucial man.

 

As for supplements, they are there to SUPPLEMENT your diet, it's right there in the name :) You shouldn't rely solely on supplements to do the work for you, because it simply won't happen. You need to have a good, solid, clean, healthy diet before you think about adding supplements.

 

Watch this video if you haven't already - lots of good info on supplements and what they do:

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

wow joe , thanks

@scott video clip was awesome and so helpful

really thanks to you again ,about dite, i'll try to consideration it and i hope to secceed my goal :)

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Kamyar

@joe

wow joe , thanks

@scott video clip was awesome and so helpful

really thanks to you again ,about dite, i'll try to consideration it and i hope to secceed my goal :)

No worries man! Glad I could help

 

I'm sure you will succeed with your goal! #HTH

SHF Athlete MS Athlete Partial Fitness YouTuber
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

@joe

hey joe, can you tell me whats the most helpful and useful workout for burn abdominal,girth? this 2 workout didnt work :(

Decline crunch

Bottoms up

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