Understood exactly what you meant.

short and sweet:

go to nutrition section and read 'the definitive guide to abs and fat loss'

then...

go to wts section and read "design your own program"

let me know what else you need

Thanks alot swans05 I'll go read them now =)

Thanks for that, I also just read an article about the Waterbury method too, both very imformative!

Still abit confused about where to start and what to do, but I'll get there. Do you any of happen to know a site, or could list good compound exercises for me, to help me out with decided what I want to put into my routine!

Thanks again!

EDIT : Just doing some searches on google currently, so I'm gonna post what I find if you guys dont mind. If you could let know what stuff is good from the lists i post, or if I should just try some out myself and see what I like best, and what works best for me!

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Taken from bodybuildingforyou :

Here's a list of the most powerful mass-building compound exercises to build into the core of your bodybuilding program:

Muscle Group: Shoulders
Targeted Compound Exercises: Military Press, Hang Clean and Press, Arnold Press, Dumbbell Military Press

Muscle Group: Arms
Targeted Compound Exercises: Close-Grip Chin Up (palms facing your face), Dips, Close-Grip Pushup

Muscle Group: Legs
Targeted Compound Exercises: Barbell Squat, Deadlift, Lunges

Muscle Group: Back
Targeted Compound Exercises: Chin-Up (palms facing away from face), Cable Pull-Down, Deadlift, Cable Row or T-Bar Row

Muscle Group: Chest
Targeted Compound Exercises: Pushup, Dips, Bench Press, Incline Bench Press"

here is a link to another site with a list of compound movements...towards the bottom

http://www.t-nation.com/readArticle.do?id=508031

from memeory there's a short list in the program design article, i think i out one in there...either way, it's best to split up into "movement patterns" as the article says rather than muscles like the list from above is...so:

horizontal pull - rowing back exercises such as bent row, db row, t row etc
horizontal push - benching / push up chest exercises such as feet elevated push ups, incline/decline flat db or bb press
vertical pull - pull / chin up back exercises such as close grip chins, wide grip pull ups and pulldowns
vertical push - shoulder pressing exercises such as military press, arnold press etc
quad dominant - squat and short stride lunging exercises such as front squats, back squats etc
hip dominant - deadlift and long stride lunging exercises such as deadlifts, walking lunges etc

NOTE - i'd advise doing more hip dominant, vertical / horizontal pull than quad dominant, vertical . horizontal push

you can tack some arm work at the end of each session if you have time but only 2 supersets and that's it's (bi/ tri,,,rest...bi/tri)

o lifts are bit tricky...it would depend on what days you plan to train and what split you want to use as to what and when you'd do them

Monday (Hip Dominant Lower Body) – Plyometric Jump exercise if training for performance, Deadlifts, Long Stride Lunge with back leg elevated on small step, Glute Ham Raises, DB Dorsi Flexions

Tuesday (Horizontal Upper Body) – DB Row alternated with DB Bench Press, Inverted Row alternated with DB Inline Press, Diamond Grip Tricep Push Ups

Thursday (Quad Dominant Lower Body) – Squat, Step Ups, Single Leg Supine Bridge with foot on step, Leg Press Dorsi Flexions

Saturday (Vertical Upper Body) – Wide Grip Pull Ups alternated with Handstand Push Ups, Chin Ups alternated with DB Push Press, BB Curl

If I was to follow something along the lines of this that is in the design your own workout page, what reps would be good to do, rests, and so on? What time of day do you guys think its best to workout, or is it just a preference thing, I have alot of time during the day, so it's not like I need to fit my routine around anything. Also, what days do you recommend me doing cardio, same day as a workout, or on a seperate day?

Cheers

plan looks good...doesn't matter what time tou train as long as you do...do interval cardio wed, fri or sun but only twice a week

for sets and reps you could try somthing like this:

exercise 1 / main lift - work up to a 5 rep max effort over as any sets as you need...after you do this oncwe you'll know whwere abouts you'll finish so can space it better but use at least 5 sets to get to the top wt...increase rest bwt sets as it gets heavier

break the others into pairings doing sets of 8 for benches, rows etc and 10 - 12 reps for arms...3 - 4 cycles of each depending what you need...if chest is already strong than 3 sets, if back is no good than 4 sets etc...1min rest


for plyo exercise do 6 x 2, 1min rest

Thanks alot for the information swans05. This is really really helpful too me!

Peace!

Afternoon all, or whatever time it may be for you. I'm still really confused about the whole nutrition and diet aspect of a routine. Sorry for me going on, I'm just so confused at the moment in time. And for some reason lacking in motivation, not feeling too great.

Anyway, thanks.

Peace