You need to focus on core and legs mostly, especially in terms of endurance. However, upper body should NOT be neglected!

I don't have any SPECIFIC snowboarding routines (not a lot of that down here in south florida lol).

For abs, follow this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine



and for legs mostly, with good upper body, follow this:


5 day a week split for BULKING should look like this:

Mon - Chest/Bis/Abs - 5 sets of 5 reps of bench press (maximum effort for 5 reps), 5 sets of 8-12 reps of Incline DB Bench press, 5 sets of 8-12 reps of Flat or Incline DB Flies, 5 sets of 8-12 reps of standing olympic bar curls, 5 sets of 12-15 reps of DB concentration curls, 5 sets of 10-12 reps EZ bar preacher curls, 5 sets of hanging leg raises, 5 sets of weighted v-crunches (weighted situp is also acceptable)

Tues - Quads/Hams/Abs - 5 sets of 5 seps of ATG squats (maximum effort for 5 reps), 5 sets 8-12 reps leg extensions, 5 sets 12-15 reps DB lunges, 5 sets 8-12 reps laying leg curls, 5 sets 8-12 reps seated leg curls, 5 sets 8-15 reps weighted decline situps, 5 sets 8-12 reps stomach press machine (like a seated situp).

Weds - Back/Tris/Calves - 5 sets of 5 reps of straight-leg deadlifts (maximum effort), 5 sets of 8-12 reps of lat pulldowns, 5 sets of 8-12 reps of seated cable rows, 5 sets of 8-12 reps of close-grip dips, 5 sets of 8-15 reps of DB tricep kickbacks, 5 sets of 8-15 reps of BB skullcrushers, 5 sets of 12-15 reps of standing calf raises (maximum effort controlled reps), 5 sets of 12-15 reps seated calf raises (maximum effort controlled reps).

Thurs - Shoulders/Traps/Forearms - 5 sets of 5 reps of military press (maximum effort for 5 reps), 6 sets of 8-12 reps DB front and lat raises (do 3 sets of each side), 5 sets of 8-12 reps seated DB shoulder press, 5 sets of 8-12 reps DB shrugs (maximum effort with a 2 second hold at the top of each rep), 5 sets of 6-10 reps of BB shrugs (maximum effort with 2 second hold at the top), 5 sets of 10-15 reps DB wrist curls (maximum effort), 5 sets of 12-15 reps of olympic bar reverse wrist curls (maximum effort with a 1 second hold at the top).

Friday - REPEAT LEGS DAY

Stronglifts 5x5 is good for beginners looking to gain good amounts of strength. You can actually do 5x5 training on a cut, which will result in fat loss, but also slower muscular gains.

Cardio on off-days is a good idea, especially for cutting. You can try a slow cut with the 5x5 and see how it works. If the product is not something agreeable for you, switch to either full cutting or bulking. My opinion at your position would be cutting first.

typically i drink a shake post workout... 24 oz milk, 1/4 - 1/3 pint of ice cream, 1 banana, 1 very heaping scoop of super chunk peanut butter, and a serving of mass gainer... with the ON serious mass i suspect it is somewhere near 1500 calories, 75g protein and 250g carbs... if not more. i also make smoothies at work with sorbet, a juice base and fruits. i just recently discovered i have anosmia, which means i have no sense of smell so it affects my taste as well... given my diet, should i switch to standard whey protein instead of mass gainer? and maybe some casein to drink before bed? (enrolled in a nutrition class this semester, so i am beginning to learn what my body needs for fuel and what it does with it... thinking of becoming a personal trainer/registered nutritionist, just switched out of a psych major...planning to start tracking my macros)

my average daily diet is as follows
meal 1: 4 whole eggs, banana, bagel with cream cheese, apple
creatine pre workout, animal pak, train (hypertrophy 3/1), bcaas intraworkout
meal 2: shake listed above
meal 3: chicken cutlets, brown rice, mixed veggies
meal 4: penne rosa with parm chicken, or some other form of pasta with added meat
meal 5: chicken cutlets, brown rice, (ice cream some times)
snacks include; quest bars, smoothies, ice cream, fruits, nuts
no soda, no junk food
trying to bulk, 6' 175lbs currently

lastly, i take bcaas halfway through my workout. in your hypertrophy example you said they can be taken pre, intra, and post... would i benefit from doing this? average workout is 2 hours with the last half hour being abs... and does it really matter if you take creatine pre or post workout?

as always, thank you very much for taking the time to help me out. much appreciated :-)

Look into Terrifit or Olympiada - they are both in the 20" range I believe and also are relatively cheap but of good quality.

I use 18" ones myself, and I'm not familiar with any 24" wrist straps at all.

hey raynah,

how do i minimize sodium bloat the next day if say i went to a cookout and ate too much food with sodium
always gain 4-5 lbs the next morning of water

Hey Raynor,
I would like to burn some fat and gain muscle.
I am going to the fitness 3 times a week (for about 2 months)
But i dont see any diffrence.
I feel like i didnt burn any fat.
Is this because i eat too much?

Hey Raynor! First time posting in your thread.

I practice weight lifting routines around four times a week and would like to fix a strength imbalance that has been going for too long: The pull up. My legs are fairly strong compared to other muscle groups, therefore I can squat and deadlift a great amount of weight, I can also horizontal row fairly heavy (leaving me with a decent bench press), but vertical back movements just don't seem to improve. I weight about 215 lbs (6'1) and can only do 3 pull ups (strict form, leaving the biceps out of the movement as much as possible).

Any piece of advice would be great, thanks!

Hi Raynor

Around 2 years ago I got shin splints on my left leg and around 6 months go I had some knee problems from using a bike that was made wrong (long story)
I have since rested and recovered from both of them and I've done some strengthening exercises in the past.
I'm looking to return to doing cardio and currently doing a 20 minute high intensity cardio workout that I found on youtube.
I've done a lot of research and experts say that I should increase intensity/duration of workouts gradually to prevent injuries.
Is it okay to increase the duration/intensity of my workout by 10% a week? I do HIIT training every other day with lower body strengthening workouts on the day between my HIIT days.
So let's say I'm doing a 20 minute workout now, is it okay to make that 22-23mins the next week and so on? Trying to get up to a 45 minute cardio workout in 2 months.

Would appreciate your advice

Yes, you can switch over to regular whey protein and continue adding all the other items to it. Casein before bed would also be preferable.

I would advise that you take an amino drink, or capsules, throughout your workout, if you tend to be a hardgainer.

In addition, add more calories throughout the day, IN ADDITION, to taking Digestive Enzyme tablets (try NOW! brand).



Creatine post-workout is fine, but pre-workout is fine also.

Increase potassium, magnesium, and calcium, and drink distilled water, all of which will assist with the purging of excess water held from the sodium intake.

Also, add lemon to the water, and eat celery throughout the day which are both natural diuretics .