exerciseCan you offer some advice on my training and diet please?
1
Likes
I play football quite a lot and my main goal is to have good lean muscle on me rather than bulk up as that will make me slow.
What would be the best way to achieve that? 3,4 or 5 day split? And how much Cardio do I need to do per week? I find it difficult to do cardio whilst on a 5 day split (not to forget that I work from 9-5!) and I'm not sure if exercising more than one body-group at the same day is as efficient as concentrating on one muscle group per day.
Any pointers will be greatly appreciated
Thanks
Castell
What would be the best way to achieve that? 3,4 or 5 day split? And how much Cardio do I need to do per week? I find it difficult to do cardio whilst on a 5 day split (not to forget that I work from 9-5!) and I'm not sure if exercising more than one body-group at the same day is as efficient as concentrating on one muscle group per day.
Any pointers will be greatly appreciated
Thanks
Castell
By Castell – over 1 year ago
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As you mentioned that you want lean muscle not bulk I would suggest going for a 3 day split as you still need to maintain your cardio workouts for football! For cardio I would use speed work designed for football, so sprint drills plyometrics ballistic movements this a great workout for body conditioning. Also HIIT is a great tool. For resistance training split the3 days down into push/pull/legs and keep rep range between 8-15. Ensure the legs workout is 3-4 days out from football.
Hope this helps
Paul
Body4u
Fitness Professional
Could you please take a look at the following routine and tell me what you think? I'm planning to alternate between the laid out routines every week to ensure that I'm utilising different exercises to hit the muscles groups properly:
Week1:
Push/Pull Split
Monday: Chest, Shoulders, and Triceps.
Dumbbell Bench Press 3 sets, 10-12 reps each.
Cable Push Up 3 sets, 15-20 reps each (or to failure).
Dumbbell Military Press 3 sets, 10-12 reps each.
Cable Side Raise 3 sets, 10-12 reps each.
Skull Crusher 3 sets, 10-12 reps each.
Bench Dip 3 sets, 15-20 reps each (or to failure).
Wednesday: Legs.
Leg Press 4 sets, 10-12 reps each.
Stiff Leg Deadlift 4 sets, 10-12 reps each.
Walking Lunge 3 sets, 10-12 steps each leg.
Standing Calf Raise 4 sets, 12-15 reps each.
Friday: Back and Biceps.
Deadlift 3 sets, 10-12 reps each.
Wide Grip Pull Up 3 sets, 15-20 reps each (or to failure).
Standing Dumbbell Curl 3 sets, 10-12 reps each.
Bent Over Barbell Row 3 sets, 10-12 reps each.
Barbell Preacher Curl 3 sets, 12-15 reps each.
Week 2:
Chest/Back Split
Monday: Chest and Back.
Incline Barbell Bench Press 4 sets, 10-12 reps each.
Lat Pull Down 4 sets, 10-12 reps each.
Flat Dumbbell Fly 4 sets, 12-15 reps each.
Seated Cable Row 4 sets, 10-12 reps each.
Wednesday: Legs.
Barbell Squat 4 sets, 10-12 reps each.
Ball Hamstring Curl 4 sets, 12-15 reps each.
Step Back Lunge To Balance 4 sets, 12-15 reps each leg.
Leg Press Calf Raise 4 sets, 12-15 reps each.
Friday: Biceps, Triceps, Shoulders.
Incline Dumbbell Curl 3 sets, 10-12 reps each.
Close Grip Bench Press 3 sets, 10-12 reps each.
Arnold Press 3 sets, 10-12 reps each.
Overhead Dumbbell Extension 3 sets, 10-12 reps each.
Concentration Curl 3 sets, 12-15 reps each.
Dumbbell Front Raise 3 sets, 12-15 reps each.
Week 3:
Upper/Lower Split
In this 3day workout routine, I'll train upper body on Monday, legs on Wednesday, and on Friday train upper body again, then start with legs the following Monday.
Upper Body
Wide Grip Pull Up 3 sets, 12-15 reps each.
Standing Cable Fly 3 sets, 10-15 reps each.
Barbell 21 3 sets, 21 reps each.
Tricep Dip 3 sets, 10-15 reps each.
Rope Cable Front Raise 3 sets, 10-15 reps each.
Lower Body
Deadlift 3 sets, 10-12 reps each.
Hack Squat 3 sets, 12-15 reps each.
Lying Hamstring Curl 3 sets, 12-15 reps each.
Step Back Lunge 3 sets, 10-12 reps each leg.
Seated Calf Raise 3 sets, 12-15 reps each.