I’m training for a figure competition in Sept. I am trying to gain strength without bulk and also get a bit more cut. I do need to build a little in my shoulders, lats, and glutes to add a bit more shape.

My biggest problem area for gaining strength is chest. I push it hard but can’t seem to up the weight. Any suggestions? Keep in mind I’m not going for super cut chest, my padding won’t allow that anyway . Just want to have a little bit of definition on top. I currently do smith machine bench, flies, and decline. Can never seem to find a spotter and that may help so I can do another rep or two.

Another issue I have is taking too long a break between exercises because I have to wait on a machine. Any suggestion on exercises I can do in between to keep heart rate up without becoming too tired to lift effectively?

I do cardio, usually 30-45 min of running the track or elliptical. – try not to over cardio as I don’t want to burn any muscle. And of course being a Marine I have to keep up on the running regime or I suck azz on the unit runs (I don’t fallout, just hurt tremendously if I don’t run on my own.)

Current routine:
Lift
Cardio
Abs
Stretch

Lifting Schedule:
Day 1 – Chest & Shoulders
Day 2 – Back
Day 3 – Rest or light cardio
Day 4 – Legs (no cardio)
Day 5 – Arms

I eat plenty – really monitor my cal and protein intake. Eating roughly 1800-2000 cal per day.

As you were – I received the info needed. I spoke with a trainer and he told me that I don’t want to work out aerobically during weight training. I am to work out anaerobically during weight training for building muscle. So there you have it. I do the weight lifting first (anaerobic) then I can do cardio for up to 30 min then abs. But I am to rest between sets to bring my heart rate down to avoid working out aerobically.

I also did some research on it. Here is an excerpt from an article:

Anaerobic exercise involves brief bursts of exertion followed by periods of rest, where the body uses the energy from glucose and fuel stores in the muscles. Anaerobic exercises build muscles, complementing aerobic exercise..

I never would have guessed that sprints were anaerobic. But thinking about it, it makes sense.

The best results in women I have ever seen is at Team Ruthless in Manassas, Va. Heck the women there are better athletes than us men:

http://www.teamruthless.com/index.html

They have an Internet training program that has gathered a huge following. Because the results are amazing.

quote:

Originally posted by SgtW_USMC:
I’m training for a figure competition in Sept. I am trying to gain strength without bulk and also get a bit more cut. I do need to build a little in my shoulders, lats, and glutes to add a bit more shape.

My biggest problem area for gaining strength is chest. I push it hard but can’t seem to up the weight. Any suggestions? Keep in mind I’m not going for super cut chest, my padding won’t allow that anyway . Just want to have a little bit of definition on top. I currently do smith machine bench, flies, and decline. Can never seem to find a spotter and that may help so I can do another rep or two.

Assuming you are medically cleared to lift and have been lifting for at least two weeks......
Weight training is largely about the proper combination of reps, of sets and level of intensity. It is also about placing the right amount of fatigue on your muscles. Remember that as you lift, you are training your muscle fibers to react to a stimulii....if you keep that stimulii at the same level, your muscles will only train to that level>>>this is why you should have a split routine. There are many ways to accomplish the split routine. One way is to focus on the gains you want (power, cut, mass) for about 6 weeks. (At that point most folks will have reached a plateau of improvement) Then switch to another form of lifting for two weeks. Then back to your desired goal.

You can also cycle like this (my preference): Monday, Wednesday lift for power. Tuesday, Friday lift for definition.
Either way, you will see better gains if you force your muscles to adapt to a chaning stimulii.

Generally speaking, the best strength (power) gains can be seen at rep levels of 4-6, while lifting about 85% or so of your 1RM. These lifts are best done using as much power as possible during the lifting phase, lowering at a slower rate. Negatives will help your power gains as well....use about 40-60% above your 1RM....one set, once every three weeks or so.
The best mass gains can usually be seen at rep levels of 6-9, at about 70% of your 1RM.
A bit more cut can be seen at rep levels of 12+ while at about 60% of your 1RM (these lifts are most often done with a rhythmic motion and done to fatigue....another very good reason to have a spotter.

That spotter can help, along with providing a level of safety, you to fully fatigue those remaing muscle fibers you can't use. As an example, lets say you are benching 150lbs, 20 reps. As you get towards those last 6 or so reps, you should be tired...but, you haven't fatigued a few remaining fibers because at this point you may only have 135lbs worth of strength left. A spotter can give you that additional 15lbs of strength, thereby allowing you to properly fatigue those remaing muscle fibers.

I've never trained a figure person, so I wont pretend and offer bad avice. But as a trainer who has worked with dozens of men and women to help them recover from injures...I beg you..please please please stop benching on the smith machine.