T Nation

Can everyone please give me some training advice please I really need it

Here?s my problem I have been working out for say 3 years basically doing a 4-day split. I would legs on Monday, Chest and Bi’s on Tuesday, Wednesday off, Back on Thursday, Shoulders and Tri’s on Friday. I would do 8 different exercises for legs that would include 3 for thighs, 3 for hamstrings and 2 for calves. I would also do some abs. I would 3 sets 15-20 reps for legs. I would do 4 different exercises for chest and 3 different exercises for bi?s. I would do 3 sets 8-12 reps for both chest and bi?s. I would also do some abs. Wednesday off. I would do 6 different exercises for back that would include lower back and rear delts. I would 3 sets 8-12 reps. I would do 4 different exercises for Shoulders and 3 different exercises for Tri?s. I would do 3 sets 8-12 reps. when I started lifting I was pretty small I think I weighed 165. I now weigh 200lbs. People can?t believe how big I have gotten I must admit I have a lot of muscle however, now for the sad part I think I have gotten a lot of fat also over the years. Reason being is I never watched what I ate I just ate a lot of fast food and pizza so basically yes I have done 3 years of getting fat. It?s not as bad as it sounds but when I take my shirt off my belly is very soft and loose. I now need to get rid of it. I plan on going on a strict diet for the next year using a combination of 40% protein, 30% fat, and 30% carbs. I will also be adding cardio on Saturday and Sunday. I want to stick to this type of routine because I like it plus I know I will stick to it. Now when I tell people about this routine they tell me sorry you will never burn fat that way and I say why not? They said it?s a body building routine. I need to do a routine like meltdown some type of circuit routine that gets the heart rate up. Is this true? I am not a body builder nor do I want to be. I really need some advice on what type of routine I should be doing and why this routine may not do the trick.


Hi, there, Game. There’s nothing wrong with trying different programs. And you really should change things up every month or two (or whenever progress in a particular exercise stops). So give your routine a go, and in the meantime, check out some of the programs here on T-Mag.

Also read up on nutrition, on Berardi in particular, and on keeping a food log. Your goal of dropping BF requires that you dial in your diet. The program you choose is only complementary.

We’re all on a journey. Have fun. Experiment. Try new programs. See what gets you the best results. That’s what makes life worth living and working out such a blast!

first of all, you are a bodybuilder if you are using resistance training to change your physique. secondly, re-read what Tampa said…good advice. there are tons of great training and nutrition articles on this site that can help you achieve your goals.

There are no right and wrongs in this sport, just different opinions. Sure some are better than others but in general if you can back up what you are doing with some pretty sound theory and a bit of practical history then go for it.
If you are going to do just 2 days of cardio I would probably suggest wed sat just to seperate it up a bit.
Also, Check out Dont Diet (Beradi) or T-dawg 2.0 diet
Also dont discount changing your program every once in a while. It is easy to get in a comfort zone with a program tht suits you but your progress may stagnate. Personally i mix it up every 6-8 weeks.

You call yourself “the Game” and your workout matches that of triple H, almost exactly. Is that a coincidence?

Hey there game.

I think you are one of those guys that needs to be told specificaly what to do.


  1. go to T-mag.com Home
  2. click on “FAQ”
  3. read evrything.