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Specific Muscle Isolation

Training specific muscle groups for a routine

Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Hey guys! New to the forum. I've been training for a little over 3 years. I am always learning daily and I hope to learn way more here. I am overall satisfied with my progress and I usually lift about 4 days a week with a couple days of cardio and 1 day off. I usually work each muscle group once a weeks with chest being mostly twice a week. I alternate from 5X5, 3X12 and 3X8 in my 4-6 week routines. I get to workout during my lunch hour since my gym is by work and I keep my cardio for fridays and saturdays since friday is a short day for me and my house is 45 mins from my gym. I'm trying to gain muscle, strength and endurance. I've tried circuit training for 6 weeks and didn't see much of a difference as far as fat loss. Maybe I need to try it for longer. Anyway my main goal is to lean out and gain muscle but I've been wanting to add a little extra to my chest, legs and tri's so I've decided to do a 6 week routine to isolate those muscles. So I am just curious what you guys think. Is it a waist of time for only 6 weeks? Am I missing some workouts that may aid in those muscle growths or overall muscle growth? I figued 6 weeks couldn't hurt and as far as my other muscle groups my lifts should spread love overall even though they are not isolating certain muscle groups but they should not completely lbe eft out.

 

Mon-Chest/Tri

db flat bench 3 sets of 8 with the 1st set a pyramid

db incline bench 3 sets of 8 with the 1st set a pyramid

narrow grip dips 3 sets of 8 with 198lb bw only holding for 3 secs at the bottom of each rep

standing cable flies 3 sets of 8 with the 1st set a pyramid

 

Tues-Legs

squats 4 sets of 8

db deadlifts 4 sets of 8

leg curls 4 sets of 8

seated toe raises 4 sets of 8

 

Weds-Cardio

30 mins on the treadmill with 2 mins jog and 2 mins walk on and off

 

Thurs-Chest/Tri

close grip bb flat bench 4 sets of 6

incline bb bench 4 sets of 6-2 secs down and 2 secs up

seated upright flies 4 sets of 12

 

Fri-Cardio

30 mins on the treadmill with 2 mins jog and 2 mins walk on and off

 

Sat-Cardio

30 mins walking the dogs with at least 5 mins of a jog

 

Sun-Off

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Hey Aaron! First of all you must identify your body type in order for you to identify what necessary workout you need.

 

As I Can see that you already know your body type base on the routine you have shown above. On your type of your body cardio trainings is very important because as you said that your goal is to have a lean body at the same time gain muscle.Make sure your tracking your macros, fats carbs and proteins to reach your goal faster. And as you cut you want a reasonably high protine diet to help keep the muscle you have. 

 

You should definitely never stop lifting weights you will become weak and lose your muscle gains, as you said you want to add an extra muscle to your chest, legs and triceps so better to keep up lifting. Because lifting weights is the only way to make sure you will not lose muscle or can gain a muscle you want. You need to stimulate the muscles so that your body has a reason to keep them. Keep that in mind, you will need to have an excellent nutrition, sleep and workout routine. I think your routine above is just right for your goal, even though I didn't exactly know if I'm right because we have different type of body.

 

Here's another sample of Isolation workout that you can add to your routine:

 

Chest: Icline cable flyes, cable cross over, bench dumbell flyes

Triceps:EZ-bar Skullcrusher, Seated dumbell overhead tricep extension, cable one arm tricep extension

 

 

ALWAYS REMEMBER that our muscle needs enough rest for serious recovery and growth.

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Thanks! I haven't really setup my Macros yet. I feel I get close to my fat, protien and carbs I should be getting but with that being said I don't have any real numbers so I'm not positive. I just started creatine and bought a whole bunch of whey which I take 2 scoops a day for an added 60g of protien so I should be closer to my daily protien I need.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Adawg38

Thanks! I haven't really setup my Macros yet. I feel I get close to my fat, protien and carbs I should be getting but with that being said I don't have any real numbers so I'm not positive. I just started creatine and bought a whole bunch of whey which I take 2 scoops a day for an added 60g of protien so I should be closer to my daily protien I need.

Hey man,

 

Mike offered some great advice, but based on your comment you are really flying blind. You can't expect to see much results from 4 weeks of circuit training if you have no idea what your macros are. You could be burning all kinds of calories, but low on protein and too high on carbs and that will DEFINTIELY kill your results.

If you go to my profile and check out my routine in my NOTEBOOK, it is based on the goal you have of trying to improve endurance while building strength and muslce.

 

For macros I think you need to be closer to this based on your weight of 195lbs and I am ging to assume your BF is close to 12%

 

Weight: 195 lbs

Bodyfat %: 12%

Fat Weight: 24 lbs

Lean Weight: 171lbs

 

Protein: 257 - 300 GRAMS

Carbs: 150 - 200 GRAMS

Fat: 85 - 100 GRAMS

 

Depending on how active you are, you need to make adjustments.

 

Find your BMR on my meal plan page and average the two numbers together to get an idea of how many calories you should be eating a day.

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Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

I appreaciate it both you guys. I am flying blind on my Macros, I am just happy to be eating the way I get to eat now with the wifes cooking lol! Before her I survived off of Roman Noodles and canned Spagetti washing it down with Kool-Aid. My last bf% and measurements were 6-8 months ago and I am having the trainer at my gym check me again next week to be up to date. Last checked my bf% was 11.10% @ 192lbs I've been going off of Mens Health for Protein @ .5 grams per lb of lean body weight but I started Whey again to bump it up because it just felt like I needed more. I pay attention to my protein but never have my fat or carb intake and I think my carb intake is way high. I'm gonna check out everything you said and get me some numbers, look at your notebook. I appreciate it guys!

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

You cant forget about abs, back, shoudlers, traps, biceps,etc.

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Scott_Herman

Hey man,

 

Mike offered some great advice, but based on your comment you are really flying blind. You can't expect to see much results from 4 weeks of circuit training if you have no idea what your macros are. You could be burning all kinds of calories, but low on protein and too high on carbs and that will DEFINTIELY kill your results.

If you go to my profile and check out my routine in my NOTEBOOK, it is based on the goal you have of trying to improve endurance while building strength and muslce.

 

For macros I think you need to be closer to this based on your weight of 195lbs and I am ging to assume your BF is close to 12%

 

Weight: 195 lbs

Bodyfat %: 12%

Fat Weight: 24 lbs

Lean Weight: 171lbs

 

Protein: 257 - 300 GRAMS

Carbs: 150 - 200 GRAMS

Fat: 85 - 100 GRAMS

 

Depending on how active you are, you need to make adjustments.

 

Find your BMR on my meal plan page and average the two numbers together to get an idea of how many calories you should be eating a day.

Used your video to figure out my Macros and you weren't too far off.

 

Protien-264g

Carbs-229

Fat-88g

 

Total calories 2764

 

I just need to find a meal plan and since I believe my numbers weren't too far off yours I may just steal your meal plan and modify it a tad because it actually looks pretty good. :)

 

This is going off of if my bf% is still 11% and I'll know this week when I retest.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Rishi_Ramsamooj

You cant forget about abs, back, shoudlers, traps, biceps,etc.

not gonna forget em, just not gonna isolate them this routine to see if I can concentrate on a few different muscle groups.

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Adawg38

Used your video to figure out my Macros and you weren't too far off.

 

Protien-264g

Carbs-229

Fat-88g

 

Total calories 2764

 

I just need to find a meal plan and since I believe my numbers weren't too far off yours I may just steal your meal plan and modify it a tad because it actually looks pretty good. :)

 

This is going off of if my bf% is still 11% and I'll know this week when I retest.

haha sounds good to me! Happy my video helped you man, it was a long time coming! Definitely don't forget about the Wife's cooking! haha :)

 

Looking forward to your results! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
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