Help with a routine!

Unholy · 10-30-2005, 08:52 PM

Hello everyone,

As per a member of this board I am posting here for suggestions on a routine to help bulk up and burn off the excess fat I have left ( down to 218 from 341) so I have lingering problem areas LOL!

Quote:

Originally Posted by DarkFalcon

I'd suggest that you start a thread in the training section so we can guide you into a program that will work for you. Put in as much info as you can including the actual amount of time you have to workout ie. free days, hours.

I can pretty much devote 1-2 hours daily for 5-6 days a week and I will be using 100%whey protien and my diet to obtain alot of protein. I am following low carb and have had great sucess I feel great and my self esteem is at an all time high. I have decided that now I have lost a good bit of weight that it is time for me to bulk up and I have been referred to these boards a great place to learn. I look forward to any suggestions and help I can get. I want to remind everyone I and a total NOOOB at this and most of your common abbreviations you might know I probably wont

I have never really workout and dont know some of the exercises so details details details

Thank you again for your time.

**DarkFalcon** · 10-30-2005, 09:07 PM

Great, it will take a bit but I can help you out later and I'm sure many of the other guys will to.

**DarkFalcon** · 10-31-2005, 06:38 AM

OK let's get this rolling. Since your a total beginner we'll set you up with a program that incorporates a full body workout 3x a week and will get your body used to the compound movements that will be the backbone of any BB routine. You can pick whatever 3 days work for you but make sure that none of them are back to back so you are getting the rest you need to hit your workouts properly. Your going to be sore at first as your muscles get used to pushing loads they are unaccustomed too. The key is to make sure we aren't making you so sore you can't do your next workout. In order to do this I want you to properly warm up. That means 10-15 mins of moderate intensity cardio on either the bike or treadmill. Not enough to wear you out but enough to warm up your muscles and get a nice little sweat going. Before performing any of these exercises use a light weight and do a 15 rep warm up set. (1 rep=1 complete movement of the exercise and a set is the total # of reps in that movement in this case the set is 15 reps) Pick a weight that you can complete the set without struggle. Now early on your main concern is going to be making sure you get the proper form down so your comfortable later on when you up the weight you use. Make sure you rest long enough between set's that you feel fully recovered but don't go longer then 3 mins between sets. Ok enough background let's set up the program. You want to start with the largest muscle groups while your strength is highest so...
*the first # is the number of sets you perform and the second # is the # of reps you perform in that set. In your case we are going to stick with 3 sets of 8-10 reps.

Legs-Squats 3x10 http://www.exrx.net/WeightExercises/...FullSquat.html
-Leg Curls 3x10 http://www.exrx.net/WeightExercises/...ngLegCurl.html
-Standing Calf raise 3x10 http://www.exrx.net/WeightExercises/...CalfRaise.html
Chest-Flat barbell bench 3x10 http://www.exrx.net/WeightExercises/...enchPress.html
Back- Deadlifts 3x10 http://www.exrx.net/WeightExercises/...BDeadlift.html
- Barbell Rows 3x10 http://www.exrx.net/WeightExercises/...ntOverRow.html
Shoulders-dumbell press 3x10 http://www.exrx.net/WeightExercises/...lderPress.html
-dumbell shrugs 3x10 http://www.exrx.net/WeightExercises/...r/DBShrug.html
Biceps- Barbell curls 3x10 http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
Triceps- Skull crushers 3x10 http://www.exrx.net/WeightExercises/...ingTriExt.html
Abs- Crunches 3x as many as you can do http://www.exrx.net/WeightExercises/.../WtCrunch.html

Follow this routine for a few months and you'll be fit and ready to take it to the next level. Any questions feel free to ask.

Unholy · 10-31-2005, 02:19 PM

Great thank you Dark, I one other question for you. As for the amount of weight to do these at what is the best method to use to figure out what is the correct weight. I want to maximize my workout but yet not overtrain or kill my muscles. I have also been following the Atkins nutrional approach thus far to lose weight and I am switching to South Beach as it allows for some fruits, and whole grains breads and such. I figure from looking at what alot of people here eat or post as their menus that South Beach will be the easiest for me to adapt. Thank you again for your help below you will find what I did last night and this morning at the gym to give you an idea of the type of workout I have been doing.

10/30/05 Night time workout
Warm up with some stretching.
All equipment is bodymasters unless otherwise stated.

MD422 Overhead Tricep Extensions
60lbs @ 5x8

Reverse Butterflies
50lbs @ 5x8

311 Chest Press Incline
80lbs @ 5x8

310 Chest Prest Verticle
100lbs @ 5x8

410 Arm Curl
50lbs @ 5x8

213 Rowing
70lbs @ 1x8 80lbs @ 1x8 90lbs @ 1x8 100lbs @ 1x8 110lbs @ 1x8

Straight Bar Lateral Pull Down
100 @ 5x8

MD118 Seated Leg Curl
100 @ 5x8

220 Abdominal
110 @ 4x20

120 Standing Calf
140 @ 5x8

**johnsbod** · 10-31-2005, 02:33 PM

Good advice DF.

The only 2 things I would change is that I would decrease the sets to 2x per exercise since he's going to be training 3x per week and add 2 sets of pullups for back width. That will also help keep the total number of sets down enough to keep the workouts from getting too long.

Unholy, there is really no way to translate a weight from a machine to free weight exercises, or even from one machine to another for that matter. They differ too much. I'd suggest just starting with a weight that you know you can do, and then increase it the next workout if you were successful. I would recommend sticking with the basics that DF suggested for now though. Using free weights will help you build your stabilizer muscles and the compound lifts will help you put on some muscle mass quicker. As far as warmups, either do warmup sets or do what DF suggested, light cardio before your workout. Save the stretching for after you workout. There have actually been studies done that suggest that your strength may be decreased if you stretch before lifting.

Since my reply was all over the place, I'll sum it up here:

use DF's workout, but IMO use 2 sets per exercise instead of 3
add pullups (weight assisted machine if necessary)
light cardio to warmup (no stretching)
start with a weight that you know you can do and increase the weight when you can
stick with free weights
stretch after you workout

After a few months of that workout you should be ready to change it up.

You should consider starting a training log here to keep track of your workouts. That way people can help you out along the way as well. Make sure you take a log book to the gym with you so you know how much you lifted and how many reps. That will help you know the next time you hit the gym if you should increase the weight on exercises.

Unholy · 10-31-2005, 02:58 PM

Thank you for the advice Johnsbod... I will do a few trial and error runs with weights to figure out what I can complete on a regular basis. I will be able to get my whey protien early next week that is when I want to start doing hard core. I am going to be so glad to move to free weight as I dont feel that the resistance machines are going to give me what I want. Keep the suggestions coming

I will be here for a while, and I am sure I will be asking a ton of questions.

**johnsbod** · 10-31-2005, 03:02 PM

You should consider starting a thread in the fat loss forum with your current diet. Success in the gym is dependent on having your diet in order.

**A.FreeRadical** · 10-31-2005, 05:07 PM

Quote:

Originally Posted by Unholy

Thank you for the advice Johnsbod... I will do a few trial and error runs with weights to figure out what I can complete on a regular basis. I will be able to get my whey protien early next week that is when I want to start doing hard core. I am going to be so glad to move to free weight as I dont feel that the resistance machines are going to give me what I want. Keep the suggestions coming

I will be here for a while, and I am sure I will be asking a ton of questions.

The South Beach Diet is a "good carb and good fats" lifestyle diet. I have used it in the past and it is fine for weight lifting (Not for competition prep, though). I would suggest that you get some whey protein to kick up the protein a couple of notches.

Good luck.

*

Unholy · 10-31-2005, 05:53 PM

Quote:

Originally Posted by A.FreeRadical

The South Beach Diet is a "good carb and good fats" lifestyle diet. I have used it in the past and it is fine for weight lifting (Not for competition prep, though). I dont plan at this time to be doing any competition but I agree!

I would suggest that you get some whey protein to kick up the protein a couple of notches. Already picking up some next week when I hit the road running with this.

Good luck. Thanks

*

Thank you again for all the great information and I look forward to continuing to learn from you guys!

**A.FreeRadical** · 10-31-2005, 06:22 PM

Quote:

Originally Posted by Unholy

Thank you again for all the great information and I look forward to continuing to learn from you guys!

I'll add one more thing about South Beach Diet, then I will let you go. This should be discussed in the Fat Loss Forum. SBD does not advocate counting calories. I am a SBD moderator on a major weight loss forum and I have found that that works for people who are sugar-holics because eliminating sugar elimates a lot of calories for them. It does not work well for people who "just like to eat". I count calories because there is no way I can instinctively know when to stop eating when I am doing a lot of lifting and cardio.

Check out http://www.fitday.com. That website has a database of most foods and it is easy to keep track of how many calories and how much of each of the macro-nutrients you are eating on a daily basis.

I will keep an eye on the Fat Loss forum for you posts there.

*

GameDayDog · 10-31-2005, 10:02 PM

Yeah, that's a very solid full body routine & starting off with squats and deadlyfts will give you an incredible base to build huge slabs of muscle..

Great job with the weight loss as well..

Peace..~G

10-31-2005, 02:33 PM	#5
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Good advice DF. The only 2 things I would change is that I would decrease the sets to 2x per exercise since he's going to be training 3x per week and add 2 sets of pullups for back width. That will also help keep the total number of sets down enough to keep the workouts from getting too long. Unholy, there is really no way to translate a weight from a machine to free weight exercises, or even from one machine to another for that matter. They differ too much. I'd suggest just starting with a weight that you know you can do, and then increase it the next workout if you were successful. I would recommend sticking with the basics that DF suggested for now though. Using free weights will help you build your stabilizer muscles and the compound lifts will help you put on some muscle mass quicker. As far as warmups, either do warmup sets or do what DF suggested, light cardio before your workout. Save the stretching for after you workout. There have actually been studies done that suggest that your strength may be decreased if you stretch before lifting. Since my reply was all over the place, I'll sum it up here: use DF's workout, but IMO use 2 sets per exercise instead of 3 add pullups (weight assisted machine if necessary) light cardio to warmup (no stretching) start with a weight that you know you can do and increase the weight when you can stick with free weights stretch after you workout After a few months of that workout you should be ready to change it up. You should consider starting a training log here to keep track of your workouts. That way people can help you out along the way as well. Make sure you take a log book to the gym with you so you know how much you lifted and how many reps. That will help you know the next time you hit the gym if you should increase the weight on exercises. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-31-2005, 03:02 PM	#7
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	You should consider starting a thread in the fat loss forum with your current diet. Success in the gym is dependent on having your diet in order. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-31-2005, 10:02 PM	#11
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Yeah, that's a very solid full body routine & starting off with squats and deadlyfts will give you an incredible base to build huge slabs of muscle.. Great job with the weight loss as well.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

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10-30-2005, 09:07 PM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Great, it will take a bit but I can help you out later and I'm sure many of the other guys will to.

10-31-2005, 06:38 AM	#3
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	OK let's get this rolling. Since your a total beginner we'll set you up with a program that incorporates a full body workout 3x a week and will get your body used to the compound movements that will be the backbone of any BB routine. You can pick whatever 3 days work for you but make sure that none of them are back to back so you are getting the rest you need to hit your workouts properly. Your going to be sore at first as your muscles get used to pushing loads they are unaccustomed too. The key is to make sure we aren't making you so sore you can't do your next workout. In order to do this I want you to properly warm up. That means 10-15 mins of moderate intensity cardio on either the bike or treadmill. Not enough to wear you out but enough to warm up your muscles and get a nice little sweat going. Before performing any of these exercises use a light weight and do a 15 rep warm up set. (1 rep=1 complete movement of the exercise and a set is the total # of reps in that movement in this case the set is 15 reps) Pick a weight that you can complete the set without struggle. Now early on your main concern is going to be making sure you get the proper form down so your comfortable later on when you up the weight you use. Make sure you rest long enough between set's that you feel fully recovered but don't go longer then 3 mins between sets. Ok enough background let's set up the program. You want to start with the largest muscle groups while your strength is highest so... *the first # is the number of sets you perform and the second # is the # of reps you perform in that set. In your case we are going to stick with 3 sets of 8-10 reps. Legs-Squats 3x10 http://www.exrx.net/WeightExercises/...FullSquat.html -Leg Curls 3x10 http://www.exrx.net/WeightExercises/...ngLegCurl.html -Standing Calf raise 3x10 http://www.exrx.net/WeightExercises/...CalfRaise.html Chest-Flat barbell bench 3x10 http://www.exrx.net/WeightExercises/...enchPress.html Back- Deadlifts 3x10 http://www.exrx.net/WeightExercises/...BDeadlift.html - Barbell Rows 3x10 http://www.exrx.net/WeightExercises/...ntOverRow.html Shoulders-dumbell press 3x10 http://www.exrx.net/WeightExercises/...lderPress.html -dumbell shrugs 3x10 http://www.exrx.net/WeightExercises/...r/DBShrug.html Biceps- Barbell curls 3x10 http://www.exrx.net/WeightExercises/Biceps/BBCurl.html Triceps- Skull crushers 3x10 http://www.exrx.net/WeightExercises/...ingTriExt.html Abs- Crunches 3x as many as you can do http://www.exrx.net/WeightExercises/.../WtCrunch.html Follow this routine for a few months and you'll be fit and ready to take it to the next level. Any questions feel free to ask.

10-31-2005, 02:19 PM	#4
Unholy New Member Join Date: Oct 2005 Location: Valdosta, GA Posts: 13 Recipes: 0 Rep Power: 0	Great thank you Dark, I one other question for you. As for the amount of weight to do these at what is the best method to use to figure out what is the correct weight. I want to maximize my workout but yet not overtrain or kill my muscles. I have also been following the Atkins nutrional approach thus far to lose weight and I am switching to South Beach as it allows for some fruits, and whole grains breads and such. I figure from looking at what alot of people here eat or post as their menus that South Beach will be the easiest for me to adapt. Thank you again for your help below you will find what I did last night and this morning at the gym to give you an idea of the type of workout I have been doing. 10/30/05 Night time workout Warm up with some stretching. All equipment is bodymasters unless otherwise stated. MD422 Overhead Tricep Extensions 60lbs @ 5x8 Reverse Butterflies 50lbs @ 5x8 311 Chest Press Incline 80lbs @ 5x8 310 Chest Prest Verticle 100lbs @ 5x8 410 Arm Curl 50lbs @ 5x8 213 Rowing 70lbs @ 1x8 80lbs @ 1x8 90lbs @ 1x8 100lbs @ 1x8 110lbs @ 1x8 Straight Bar Lateral Pull Down 100 @ 5x8 MD118 Seated Leg Curl 100 @ 5x8 220 Abdominal 110 @ 4x20 120 Standing Calf 140 @ 5x8

10-31-2005, 02:58 PM	#6
Unholy New Member Join Date: Oct 2005 Location: Valdosta, GA Posts: 13 Recipes: 0 Rep Power: 0	Thank you for the advice Johnsbod... I will do a few trial and error runs with weights to figure out what I can complete on a regular basis. I will be able to get my whey protien early next week that is when I want to start doing hard core. I am going to be so glad to move to free weight as I dont feel that the resistance machines are going to give me what I want. Keep the suggestions coming I will be here for a while, and I am sure I will be asking a ton of questions.