About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
I am a 43 year old male. 6’ 1” tall, 195 lbs. I am of slight build. I’ve been lifting for almost 3 months. (11 weeks).
I see a slight change at this time. I’ve dropped in weight from 205 lbs. to 195 lbs. and my muscles are getting tone and slightly bigger. I particularly want to build my chest up.
I recently purchased a Hoist V5 home gym with the leg press option. I’m wondering if my workout routine is a productive one. I’m also wondering what the average time before a significant change in muscle size is achieved.
I want to add muscle. I don’t want to be body building big but I want to be cut and defined. When I get there I want to maintain that size. I am, and have been, an avid biker for the last 16 years. I ride 30 to 70 miles at a time three times a week minimum.
I have just started to change my diet towards more protein.
My workout routine is three days on and one day off. I do 8 reps, 4 sets of each exercise increasing weight by 5 lbs. a set finishing the last set at near failure. My routine is as follows:
Day 1 CHEST & BACK
*Vertical bench press* Decline press* Incline Press* Pictorial fly* Low pec. fly* High pec. fly* Seated mid row* Lat pull down* Low row* Hyper extension*
Day 2 LEGS & ABBS
*Outer thigh cable extension* Inner thigh cable extension* Seated hamstring curl* Leg extension* Leg press* Toe raise* Lunge* Abb crunch with cable weight* Side bend with cable weight* leg lifts, laying down bicycle crunches (alternating the last two every other routine).
Could you give me advice on my routine, make suggestions? Advise a workout routine for a Hoist V5 with leg press option.
Motivation has never been problem for me. I just need advice on what works, and what to do and I’ll do it and maintain.
I can send you information on the Hoist V5 and the exercise chart that came with it. The chart is what I mostly used to set up my routine.
Thanks for any help/advise towards helping me reach my goal.
AJ
Answer Hi AJ. The program you've constructed is a very good one. I would stick with it.
Adding muscle just takes a lot of time...start thinking in terms of months and years. You are making progress every day, but the changes are very gradual and it will take many months before the changes are noticeable. Stick with it...
--Brian
