i want to know if i start to jogg if im going to get smaller and lose muscle mass , i want to burn my stomace and get more fit but do not want to lose muscles or get slim what should i do ?

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i want to know if i start to jogg if im going to get smaller and lose muscle mass , i want to burn my stomace and get more fit but do not want to lose muscles or get slim what should i do ?

Link to the original site

Right now I can only really think of a 4 day plan

Monday–chest

Tuesday—biceps/triceps—(is it okay to do both on same day?)

Wednesday–Legs

Thursday—Shoulders

I usually run everyday, sit ups everyday.

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6′2
190
chest: 42
bicep: 17
neck : 17
waist: 32
i’m a small frame guy……(7in wrists) but i thought for my frame i had a decent shape to me. i was reading another person personal stats and his height and weight were comparable to mine but his biceps and neck were a little smaller(3in) and his waist was a little bigger (2in). So i’m assuming im a little more muscular than this guy, but our chests were about the same. For my frame is a 42in chest small and if so what kind i do to increase it?

my routine is
day 1 push—-flat bench, incline, db flys
day 2 pull—–machine rows, , reverse flys, shrugs(sometimes)
day 3 leg—–deadlifts, hyperextensions, hamstring curls
day 4 off
day 5 push—-close grip bench, seated millitary press
day 6 pull——pulldowns, close grip weighted pullups,
day 7 leg——-squats, calf raises, leg extensions
day 8 off
my rep range differs. one week i do 8-9 reps, increasing the weight after each set with 3min R.I. . another week i do 10-12 reps, not increasing the weight with same R.I. . for the third week i lower my R.I. to 1min

Link to the original site

Right now I can only really think of a 4 day plan

Monday–chest

Tuesday—biceps/triceps—(is it okay to do both on same day?)

Wednesday–Legs

Thursday—Shoulders

I usually run everyday, sit ups everyday.

Link to the original site

1. They don’t have a belt for me to do weighted dips with. I had been doing 3 sets x10 reps of dips with a 45 lb. plate hanging from me. Any advice on what I can do to to maybe replace the dips or a creative way to add weight without a belt?

2. No decline bench for me to do weighted decline sit-ups. Twice a week I usually do 3×15 sets of decline sit up holding a 45 lb. plate across my chest. I really enjoy doing decline sit ups and now I cannot. Any advice on something I can add to replace them or a creative way to do them without a decline bench?

3. This one I am a little unsure of. I seem have down down in the weight I am lifting on all the machines. Free weights have stayed the same but cable fly’s and cable rows (and a few others) were unbelievably difficult. I had to decrease my fly’s by 15 LBS! It was really disappointing. The machines at this gym are a little bit older and the movements just don’t feel as smooth. Any idea why this might be happening?

Link to the original site

6′2
190
chest: 42
bicep: 17
neck : 17
waist: 32
i’m a small frame guy……(7in wrists) but i thought for my frame i had a decent shape to me. i was reading another person personal stats and his height and weight were comparable to mine but his biceps and neck were a little smaller(3in) and his waist was a little bigger (2in). So i’m assuming im a little more muscular than this guy, but our chests were about the same. For my frame is a 42in chest small and if so what kind i do to increase it?

my routine is
day 1 push—-flat bench, incline, db flys
day 2 pull—–machine rows, , reverse flys, shrugs(sometimes)
day 3 leg—–deadlifts, hyperextensions, hamstring curls
day 4 off
day 5 push—-close grip bench, seated millitary press
day 6 pull——pulldowns, close grip weighted pullups,
day 7 leg——-squats, calf raises, leg extensions
day 8 off
my rep range differs. one week i do 8-9 reps, increasing the weight after each set with 3min R.I. . another week i do 10-12 reps, not increasing the weight with same R.I. . for the third week i lower my R.I. to 1min

Link to the original site

Link to the original site

1. They don’t have a belt for me to do weighted dips with. I had been doing 3 sets x10 reps of dips with a 45 lb. plate hanging from me. Any advice on what I can do to to maybe replace the dips or a creative way to add weight without a belt?

2. No decline bench for me to do weighted decline sit-ups. Twice a week I usually do 3×15 sets of decline sit up holding a 45 lb. plate across my chest. I really enjoy doing decline sit ups and now I cannot. Any advice on something I can add to replace them or a creative way to do them without a decline bench?

3. This one I am a little unsure of. I seem have down down in the weight I am lifting on all the machines. Free weights have stayed the same but cable fly’s and cable rows (and a few others) were unbelievably difficult. I had to decrease my fly’s by 15 LBS! It was really disappointing. The machines at this gym are a little bit older and the movements just don’t feel as smooth. Any idea why this might be happening?

Link to the original site

Ive read about Bill Starr 5×5 which sounds good, Ive read about 3 full body workouts per week, Ive read about 4 day split routines etc etc.

So Im now non the wiser when it comes to making my own plan.

Current stats

6ft 3 in
184 lbs
34in waist
41 inch chest
14 inch bicep
15in neck
24inch thigh

Id like to gain about a 14lb in healthy muscle drop a couple of inches off my waist and grow every where else. Can you have a look at the below and advise if Im on the right track with my training many thanks to you all

3 x per week full body workouts using free weights

Bench Press 4 sets 8-10 reps
Squat 4 sets 8-10 reps
Deadlift 2 sets 10-12 reps
Pull ups 2 sets 8-10 reps
Barbell row 2 sets 8-10 reps
Standing shoulder press bar bell 2 sets 8-10 reps
D/bell arm curls 2 sets 8-10 reps
Triceps dips 3 sets to failure
3 x 25 reps leg raises
3x 25 reps crunches

Im not doing any cardio at present do you think I should?

Do you guys thinks this is my best way forward???? Many thanks:hmmm:

Link to the original site