Just starting out. I've worked out before, but never on a "plan". I have a really good friend who's a body builder/UFC fighter and he hooked me up with the following starter workout plan...
Monday:
Flat bench press
Flat db's
Incline db's
Side db raises
Front db raises
Front shoulder presses
Flat Ez curl French press
Cable push downs
Tricep kickbacks
Tuesday:
Alternating db curls
Ez curl bar curls
Cable curls (straight bar)
Lat cable pull downs
Bent over db rows
Seated cable rows
Wednesday:
Off
Thursday:
Repeat Monday
Friday:
Repeat Tuesday
Weekend:
Off
I know, no core/abs or legs yet, but he said these will get the muscles used to working out and he'll update the program in 4-6 weeks.
What are you guys doing?
RossD
SuperDork
2/1/12 9:56 a.m.
I've been running quite a bit in the last 2-3 months and have been trying to get into the weight lifting side of the gym more but I never really know where to start. I will be watching this thread.
Also, what is a 'db'?
You don't need a bunch of fancy equipment to get ripped. God gave you everything you need.
http://www.dragondoor.com/shop-by-department/books/b28/
'db' is a dumbell.
I go to the gym Mon-Fri and my workout is heavily focused on weightlifting. Been doing this for about 4 years.
That routine hits all the key groups of the upper body, and isn't a bad way to get started. But you definitely want to work your legs and abs into the routine too. Don't want to have "chicken legs". I switch my routine up every few months, but currently, it's as follows:
Monday - Chest and bicep, followed by 30 minutes of running
Tuesday - Legs (quads, hams, calf) and abs
Wednesday - Back and tricep, followed by 30 minutes of running
Thursday - Shoulders/lats, followed by 30 minutes in the pool
Friday - fairly light leg day, followed by 30 minutes walking
Weekend - rest
By the way, lifting is as much about nutrition as it is working in the gym. Are you feeding your body properly? Need some protein and a fast burning carb before, and more protein and carbs after.
I keep it pretty simple. I do some bench presses, dips, push-ups, pull-ups, curls and crunches. If I am in the gym, I might mix in a couple arbitrary other things just to keep in interesting. I do 30 minutes of this 3 days a week. And I have enough muscle for my purposes.
I also run six days a week. And if I didn't eat like a pig, I could cut out half of all this exercise.
I am pretty old school. I've watched the crossfit guys, P90X guys, etc. come and go. They burn out quickly and quit. I am just the tortoise that keeps going at my own pace.
I'm in the 'keep it simple' club: http://www.builtfit.com/workouts/strength-and-powerlifting/mark-rippetoe-starting-strength
Some reading to support the routine: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/
Otto Maddox wrote:
I am pretty old school. I've watched the crossfit guys, P90X guys, etc. come and go. They burn out quickly and quit. I am just the tortoise that keeps going at my own pace.
Yup. Not a follower of the latest fad workouts. My workouts are the old tried and true stuff. Pretty simple exercises with a basic structure.
This is one that works well for me, I change it up completely every month or two, have a few that I cycle through.
Cardio for 10-20 prior, usually eliptical trainer. More cardio after if I have time.
Monday - Chest
Bench Press 4 sets 10-10-8-8
Incline Hammer Strength 3 sets 10-8-8
Decline Hammer Strength 3 sets 10-8-8
Incline Fly 2 sets 20-20
Tues - Arms
Dumbbell Kickbacks 4 sets 15-12-10-10
Cable Pushdown 4 sets 15-12-10-10
Overhead Skullcrushers 2 sets 20-20
Reverse EZ-Curl 4 sets 15-12-10-10
Standing Dumbbell Curls 3 sets 12-10-10
Concentration Curls 3 sets 12-10-10
Wed - Legs and Shoulders
Hack Squat 5 sets 15-10-10-8-8
Leg Press 5 sets 15-10-10-8-8
Leg Curl 3 sets 15-12-12
Leg Extension 3 sets 15-12-12
Arnold Presses 4 sets 12-12-10-10
Front Raises 3 sets 12-10-10
Lateral Cable Raises 3 sets 12-10-10
Shoulder Shrugs 2 sets 15,15
Thurs - Back
Bent Over Rows 4 sets 10-10-8-8
Seated Rows 3 sets 10-10-8
Machine Pull-down 3 sets 10-10-8
Hyper extensions 3 sets 15-15-10
Friday - Off
Saturday - Cardio
Sunday - Cardio
It might have come from muscle and fitness. I get some of my routines from there and sometimes modify a little here or there depending on what I like/works better for me.
Also Power cleans, landmines/russian barbell twists, lunges, deadlifts, dips, pull ups etc... are awesome.
Starting Strength for the win. Simple and very effective. Do yourself a favor and buy the book.
Yes, I'm eating lots of protein. I'm getting a thing (Texan for "container") of whey protein and going to mix that in a pre and post workout drink.
Creatine... What's up with this stuff? Anyone use it? I heard it works great, but you're not supposed to have caffeine with it. I LOVE sweet tea. Not going to give it up, just not gonna happen. Is that going to negate any benefits creatine would give me, or are they just talking about caffeine pills?
Right now the only thing I'm taking is glutamine and a B-complex vitamin with all the good B vitamins. I don't wanna get into all the supliments and everything.
Monday - Chest and bicep, followed by 30 minutes of running
Wednesday - Back and tricep, followed by 30 minutes of running
That looks backwards to me.
Wouldn't it simplify things doing a back/bi then chest/tri workout instead?
I wouldn't worry so much about Creatine at this point. It can help, but there's various opinions on it. And it can have some fun elevator clearing side effects - namely excess gas.
I'd do a simple pre and post workout nutrition plan. Whey protein is great, I have a post workout shake. There's a very well known nutritionist named Alan Aragon who posted pre and post workout guidelines some time ago. I use them as my basics. I don't use this particular website, but it spells out the guidelines he recommended.
http://www.acaloriecounter.com/diet/pre-and-post-workout-meal/
Zombie, I don't think it matters a whole lot. Lots of guys (and gals...my wife is a lifter too) do all kinds of different combos. Key points are hitting the groups and getting proper rest in between. My current routine is borrowed from a bodybuilding website.
In reply to Klayfish:
Just because a lot of the chest exercises are also working the tri's, I do them together. Same with the back, and bicep exercises.
If there is one thing that I've learned, it's that there are a million different ways to get the same thing done. One of the guys that I still talk to about this stuff was a competitive body builder. When I asked him if I was doing it wrong (one of my friends had a problem with my routine), he said that if I'm seeing gains I'm happy with, then keep doing it.
For a beginner, work on form and technique. Every time I'm at the gym I see guys using poor technique and not getting good benefit from an exercise.
I do push ups, pull ups (usually palm forward), dips, bench and curls three times a week. I also mountain bike for cardio. I work out after work, and am usually pretty beat by then, so take a product called Gaspari Super Pump Max. It really helps me get moving. It has caffine, so don't take it close to when you plan to go to bed. I've been doing a variation of this work out for close to 14 years and it works pretty good for me without burning out.
BTW super pump max also has creatine. I've never heard you shouldn't mix caffine and creatine and a lot of supplements have both.
Why would you need supplements? Are you not eating a well balanced diet? I certainly understand the need for caffeine, but I like mine in a morning cup of coffee.
Otto Maddox wrote:
Why would you need supplements? Are you not eating a well balanced diet? I certainly understand the need for caffeine, but I like mine in a morning cup of coffee.
Because there is empirical evidence that shows food has less nutrient content now than it had in the past and the trend is continuing downward. Just a fact of life with the genetically modified foods and shortened growing periods used to meet demands.
A good supplement regimen fills in those gaps in your diet without forcing you to eat your body weight in food to compensate.
For people working out and trying to add muscle, adding a healthy protein supplement shows great gains.
The trick with supplements is to not buy the hype at the local GNC, but to do your research and find companies that list the board-certified scientists that create the products, whether the products are legal for use in competitive sports and if they are checked for potency and safety by a 3rd party as supplements are not regulated by the FDA and that can lead to all sort of issues. I know of one company that does do the above and only one (so far) and they aren't sold at Costco or GNC.
Makes sense but I think I'll try to cut back on processed foods and cheap meat from WalMart first. I have a lot of things I could do nutritionally that I haven't done yet.
Or I could try synthol. Lots of people seem to love it. It is just like injecting muscle. What could be better?
A lot of supplements are for hard core lifters who are looking to get every last drop out of their lifting. They can get pretty expensive. For basic workouts, I'd say whey protein is a good staple to have.
Yes, you can get a lot of nutrients from food, but getting enough protein is hard if you're really lifting. I eat about 250-275g of protein per day. If I tried to get that much from "normal" foods, I'd eat so much chicken I'd E36 M3 feathers.
In reply to Otto Maddox:
I generally do not eat a well balanced diet. Working out over the years I've not taken supplements that much, but I really hit a wall with my bench and some other exercises.
At one point I decided I wanted to increase weight on bench and reps on body weight excercises. In that case not only do the supplements help me get moving....they also help me go longer and lift more.
Just as an FYI I've taken some supplements that have done nothing, but the Gaspari products have been the best I've tried so far.
Nutrition/Diet are the most important aspects of lifting/gaining muscle. Ideally one should be using a protein shake as a last resort or quick easy source of protein. Eating a balanced diet with lots of protein is way more important than gulping whey protein and creatine. There's tons of junk in 99% of whey protein mixes.
The most effective use of your time is doing mostly compound exercises. Feel free to throw in some isolation if you feel a certain area is lacking or lagging behind, but that is usually due to improper form or focus.
In reply to Cotton:
I've read a few things saying people far overestimate their need for protein to build muscle. In any case, I don't feel the need for any more probably have kind of hit a wall with my working out but I am fine with that. At what point is enough? How much weight do you need to be able to bench press to be a functioning healthy normal member of society? I'd say if you can bench press your weight and can run a half marathon in less than two hours, you are in plenty good shape.
Of course, maybe the OP is looking for a lot more than that. And if so, more power to him.
Well I weigh 185. I'm 6'1" and have a 34(ish) waist. I'm not IN shape, but I'm not terribly OUT of shape either. I have a little bit of a belly that's developed, but that'll drop I'm sure due to just becoming more active again. I have a pretty high metabolism, can really eat anything I want. My diet is pretty good, but not 100% perfect by any means. Eating perfectly healthy in my small town is cost prohibitive, ie you have to travel to get the good stuff. I eat lots of veggies, lean meats, lots of chicken and beef and turkey, pasta, bread. We eat well, but we also eat healthy due to the children, and it just tastes better IMHO. The super processed junk I'm not a huge fan of.
Here's my goals...
Add size and definition (I'm a skinny white boy). That's really it. I just want to put on some lean mass so the wife give me "those" eyes again. LOL
