tweb1216
So back in October I decided to get off my lazy butt and actually work out with consistency. I was going to start eating better and go to the gym, and heck, I actually did it.

I go to the gym 4-6 times a week and have lost 23lbs and about 6% body fat. However, I still have much more to go. I am 5'10" and (now) about 175lbs. I am fine at this weight, but I would like to trim down the fat still (I am hovering between 18.5-19%) and build some muscle.

When I started, my gym membership came with 3 personal training sessions, so he really got me on the right track, but I can't afford to actually pay for them now. So I have decided to turn to you guys for some help. I figured I would start this thread and I can post my random questions about what to do, and maybe get some tips from those who actually know what they are doing.

Other people are welcome to post their random noob questions as well. So, to start:

1. How do you know when to add weight to a routine. I know it is when it starts to get easy, but what does that mean? To build off of that, how do you know what weight you should be lifting in the first place? I have just been going off of what my trainer had me do.

2. How do you break up your workouts? The trainer had me do my lifts of every muscle, as he was trying to get me some basic exercises for different parts of the body. He told me that as I progress, I will see better results if I spend say Monday on abs and arms, and then Tuesdays on chest and back, Wednesday cardio, etc. but I don't know specifically what to do, what breakdowns are more successful than others.

3. Any thoughts on quick effective workouts? I usually have about 1.5 hours to workout in a day (that includes travel time and showers) so i have been spending about 45min-1hr in a gym. Any tips on how to maximize my workout?


Thanks for your help guys, I figured it is better to trust y'all (Texas is affecting me more and more), than some random site on the internet. Plus I don't have to pay you[:-]
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
butchee20
road kill wrote:
I am an ISSA certified trainer.
But every bit of advice I have given here has been attacked.

So I'll pass.

Good luck with your fitness goals!!!

RK

(pm me if your interested in my advice)


You know road kill, that's the nature of these boards, but please, don't stop posting. I really like what you have to say!

As for the original post and question, boy, there are so may fitness programs out there, but I still love the concept of circuit training. You could train you entire body on a circuit, opposing muscle groups or the same muscle group with multiple exercises. I tend to do the same muscle group. As an example, I do a set of benches followed immediately by a set of db flyes followed immediately by a set of dips and end with a set of incline benches. 8-12 reps, 3-4 sets. The program helps to build muscle and promote aerobic fitness and each muscle group shouldn't take more than 15 minutes. I also run twice a week for even more aerobic work. Whichever way you choose, good luck with your goals!
Quote 0 0
roadkill1
Butchee20 wrote:
road kill wrote:
I am an ISSA certified trainer.
But every bit of advice I have given here has been attacked.

So I'll pass.

Good luck with your fitness goals!!!

RK

(pm me if your interested in my advice)


You know road kill, that's the nature of these boards, but please, don't stop posting. I really like what you have to say!

As for the original post and question, boy, there are so may fitness programs out there, but I still love the concept of circuit training. You could train you entire body on a circuit, opposing muscle groups or the same muscle group with multiple exercises. I tend to do the same muscle group. As an example, I do a set of benches followed immediately by a set of db flyes followed immediately by a set of dips and end with a set of incline benches. 8-12 reps, 3-4 sets. The program helps to build muscle and promote aerobic fitness and each muscle group shouldn't take more than 15 minutes. I also run twice a week for even more aerobic work. Whichever way you choose, good luck with your goals!

I fully agree with circuit training!
Minimize breaks between sets.

I am also an advocate of "Super-Sets."
No breaks between sets.

There are days to push for max, there are days to train for endurance, strength and cardio.
You can get a very good cardio workout doing proper circuits with proper intervals.

RK
"So what is big is not always the Trout nor the Deer but the chance, the being there. And what is full is not necessarily the creel nor the freezer, but the memory." ~ Aldo Leopold
Quote 0 0
wizzler
For a guy that does no lifting ever it would seem to me that the most important thing you can do in a weight room is squats.

Quote 0 0
tweb1216
Thanks everyone. I appreciate all your advice. I will look into your tips and see what works for me and give some updates every once in a while as well as probably post more noob questions.
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
wr88
tweb1216 wrote:
So back in October I decided to get off my lazy butt and actually work out with consistency. I was going to start eating better and go to the gym, and heck, I actually did it.

I go to the gym 4-6 times a week and have lost 23lbs and about 6% body fat. However, I still have much more to go. I am 5'10" and (now) about 175lbs. I am fine at this weight, but I would like to trim down the fat still (I am hovering between 18.5-19%) and build some muscle.

When I started, my gym membership came with 3 personal training sessions, so he really got me on the right track, but I can't afford to actually pay for them now. So I have decided to turn to you guys for some help. I figured I would start this thread and I can post my random questions about what to do, and maybe get some tips from those who actually know what they are doing.

Other people are welcome to post their random noob questions as well. So, to start:

1. How do you know when to add weight to a routine. I know it is when it starts to get easy, but what does that mean? To build off of that, how do you know what weight you should be lifting in the first place? I have just been going off of what my trainer had me do.

2. How do you break up your workouts? The trainer had me do my lifts of every muscle, as he was trying to get me some basic exercises for different parts of the body. He told me that as I progress, I will see better results if I spend say Monday on abs and arms, and then Tuesdays on chest and back, Wednesday cardio, etc. but I don't know specifically what to do, what breakdowns are more successful than others.

3. Any thoughts on quick effective workouts? I usually have about 1.5 hours to workout in a day (that includes travel time and showers) so i have been spending about 45min-1hr in a gym. Any tips on how to maximize my workout?


Thanks for your help guys, I figured it is better to trust y'all (Texas is affecting me more and more), than some random site on the internet. Plus I don't have to pay you[:-]



I hear ya, I started in April, I am 5'10, and was 247. And was about 27% bodyfat.
I am now about 220, with about 19% bodyfat. I landscape for a living, so in the winter I do nothing unless it snows, but I have been down as low as 215.
I work out 5 days a week, I start with 20 minutes on a bike (I alternated between bike, pre-core, and tredmill, but straining my achillies in my left foot put me on the bike indefinately.)

1- Go with the trainer. You can add weight when you feel comfortable with it. If you add too much, don't feel bad taking some off. Safety is a big part of it too.

2- What I do is Day #1- Legs, Day #2- Chest & Abs, Day #3- Arms & Abs, Day #4- Back & Abs, Day #5- Chest & Abs, Day #6- Body & Biceps/Triceps. I usually ad #5 onto #1 so I can get to the gym just 5 days and not 6. Before every day I ride a bike for about 20 minutes, do the routines, then ride for another 20 minutes to cool off and work on conditioning.

3- Not really sure how to answer. I usually try to make my sets instead of 3 sets of 10, like 2 sets of 15, I find it helps with muscle endurance. I will do one set of bench press, then I will do one set of incline crunches, just to give my arms/chest a rest. 2 birds, one Stone so-to-speak, and it feels that it goes faster.
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Quote 0 0
bb211
tweb1216 wrote:


1. How do you know when to add weight to a routine. I know it is when it starts to get easy, but what does that mean? To build off of that, how do you know what weight you should be lifting in the first place? I have just been going off of what my trainer had me do.

2. How do you break up your workouts? The trainer had me do my lifts of every muscle, as he was trying to get me some basic exercises for different parts of the body. He told me that as I progress, I will see better results if I spend say Monday on abs and arms, and then Tuesdays on chest and back, Wednesday cardio, etc. but I don't know specifically what to do, what breakdowns are more successful than others.

3. Any thoughts on quick effective workouts? I usually have about 1.5 hours to workout in a day (that includes travel time and showers) so i have been spending about 45min-1hr in a gym. Any tips on how to maximize my workout?


I'm not as good a source for this stuff as a trainer or someone like MBC that has a really strong grasp of the science behind lifting, but I certainly know my way around a weight room, so here's a layman's two cents:

1. Assuming consistently good form, I think a decent rule of thumb for deciding on weight is that if you're able to do more than 10 reps in a set, you need to add more weight. From there you can experiment depending on what you're trying to do. But never sacrifice form for bigger numbers. If you have to exaggerated/jerking/unordinary movements to handle the weight, it's too heavy and an injury risk.

2. I like to focus on one or two muscle groups in a workout, usually two. So right now I'm probably doing...Day 1: Chest/Triceps, Day 2: Biceps+Forearms/Legs, Day 3: Shoulders/Back, Day 4: Core/Cardio, with at least one day of rest somewhere in there. Something like that. I'm not sure on the best breakdown either, but you can avoid overly strenuous/counterproductive breakdowns by using common sense and spacing out when you use certain muscles. The two big ones for me are spacing out Leg days and Cardio days because cardio a day or two after leg workouts is evil, and either spacing out Shoulders and Chest or doing them both on the same day because they both also depend on the triceps.

3. The best way to maximize your time is probably to alternate between whatever two muscle groups you're working on. So if you're doing, say, biceps and legs, do a set of preacher curls, then alternate to do a set of squats, etc. Even though you're continuously exercising by moving from set to set, your biceps are resting/recovering while you're exerting your legs, and vice versa.

Hope there's something helpful in there, let me know if you're looking for other info.
You are not smarter than your favorite team's upper management, so stop trying to be.
Quote 0 0
roadkill1
I am an ISSA certified trainer.
But every bit of advice I have given here has been attacked.

So I'll pass.

Good luck with your fitness goals!!!

RK

(pm me if your interested in my advice)
"So what is big is not always the Trout nor the Deer but the chance, the being there. And what is full is not necessarily the creel nor the freezer, but the memory." ~ Aldo Leopold
Quote 0 0
MBC2K4_old
tweb1216 wrote:
So back in October I decided to get off my lazy butt and actually work out with consistency. I was going to start eating better and go to the gym, and heck, I actually did it.

I go to the gym 4-6 times a week and have lost 23lbs and about 6% body fat. However, I still have much more to go. I am 5'10" and (now) about 175lbs. I am fine at this weight, but I would like to trim down the fat still (I am hovering between 18.5-19%) and build some muscle.

When I started, my gym membership came with 3 personal training sessions, so he really got me on the right track, but I can't afford to actually pay for them now. So I have decided to turn to you guys for some help. I figured I would start this thread and I can post my random questions about what to do, and maybe get some tips from those who actually know what they are doing.

Other people are welcome to post their random noob questions as well. So, to start:

1. How do you know when to add weight to a routine. I know it is when it starts to get easy, but what does that mean? To build off of that, how do you know what weight you should be lifting in the first place? I have just been going off of what my trainer had me do.

2. How do you break up your workouts? The trainer had me do my lifts of every muscle, as he was trying to get me some basic exercises for different parts of the body. He told me that as I progress, I will see better results if I spend say Monday on abs and arms, and then Tuesdays on chest and back, Wednesday cardio, etc. but I don't know specifically what to do, what breakdowns are more successful than others.

3. Any thoughts on quick effective workouts? I usually have about 1.5 hours to workout in a day (that includes travel time and showers) so i have been spending about 45min-1hr in a gym. Any tips on how to maximize my workout?


Thanks for your help guys, I figured it is better to trust y'all (Texas is affecting me more and more), than some random site on the internet. Plus I don't have to pay you[:-]


The amount of weight used for sets really isn't all that important if you are in complete control the weight through the full range of motion and emphasize the negative portion of the repetition. People who go too heavy on their sets (6 reps or lower) tend to place more stress on their joints than on the muscle just for the sake of moving the weight from Point A to Point B.

Based on what your goals appear to be & the time you have available to work out each day, I'd suggest training opposing muscle groups together and doing so with supersets. You said you can get to the gym a maximum of 6 days a week, so I'd train chest/back together on Mondays & Thursdays, shoulders/traps and biceps/triceps together on Tuesdays & Fridays, and quadriceps/hamstrings together on Wednesdays and Saturdays.

That's how a lot of the guys split their workouts up in the off-season back in the 1970s when drug use was 1% of what it was in the bodybuilding scene today...and you'll also notice those guys from that era were still big but had a leaner muscle tone to them as well compared to the guys of today. Guys like Schwarzenegger didn't train lazily just 4 days a week while binging on calories and fattening themselves up to 300 pounds between competitions back in those days.

I personally find that a lot of the training information & whatnot from that era is far better suited for regular, everyday people's goals than the modern "bro science" crap that's out there today that's tailored heavily to people running cycles of d-bol and test and the ever popular cloud of "overtraining."
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Quote 0 0
roadkill1
tweb....how is it going for you?

Give us some feedback partner!!!!
Did you look at that website??


RK
"So what is big is not always the Trout nor the Deer but the chance, the being there. And what is full is not necessarily the creel nor the freezer, but the memory." ~ Aldo Leopold
Quote 0 0
tweb1216
road kill wrote:
tweb....how is it going for you?

Give us some feedback partner!!!!
Did you look at that website??


RK


It is going pretty well. I don't I was lifting hard enough. After about a week or so I feel a bit stronger already and dropped a decent % of body fat without losing weight (hell ya to muscle building haha). Overall I am digging it.

I am a little concerned as I am leaving this afternoon to go to St. Louis for work for 5 days where I won't have access to a gym. I downloaded some iphone apps for pushup and situp things, but it isn't the best time for work to send me away from the gym.

I check the website out, I figured I would see how going along with just the training would go, and look into supplements if I hit another wall, but just pushing myself harder for this week has done a lot for me already
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
tweb1216
So I have another question. Lifting has been going pretty well, but I am getting a little confused on what is happening. As I said, I upped my weights and it seems to be going rather well. My issue is that As I lift, I am lifting hard enough that usually in my 3rd set, I barely get up my last rep, so I feel like I am lifting enough.

The problem is that even just an hour later, I feel like I could lift again, and I am not really sore the next day. Is this normal? I feel like if I am not sore, I am not lifting hard enough, but I can't lift any harder if I am maxing out, right?

Thanks in advance for your suggestions to what is going on
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
roadkill1
tweb1216 wrote:
So I have another question. Lifting has been going pretty well, but I am getting a little confused on what is happening. As I said, I upped my weights and it seems to be going rather well. My issue is that As I lift, I am lifting hard enough that usually in my 3rd set, I barely get up my last rep, so I feel like I am lifting enough.

The problem is that even just an hour later, I feel like I could lift again, and I am not really sore the next day. Is this normal? I feel like if I am not sore, I am not lifting hard enough, but I can't lift any harder if I am maxing out, right?

Thanks in advance for your suggestions to what is going on

Don't go for max weight every session.

Sometimes use 60% or so and do higher reps.

ex: Lat pull down and straight bar curl
4X25 reps of each w/o a break.

Run the rack on dumb bells.
do 10 reps at 15#--20#--25#--30#--35#--30#--25#--20#--15#.

You will feel that.


RK
"So what is big is not always the Trout nor the Deer but the chance, the being there. And what is full is not necessarily the creel nor the freezer, but the memory." ~ Aldo Leopold
Quote 0 0
tweb1216
Thanks RK!

I donated blood yesterday and they messed it up, so I have to take a while off of lifting since I have a massive bruise and it is really tender, but I will have to give that a shot when I can lift again
"Son, what are you doing sleeping in my daughter's dormroom?"
-"Uhhhhh, i got to go, im late for class."
-"Its Saturday morning."
-"Then im really late for class. Where are my pants?"
Quote 0 0
bb211
Sounds like a good cardio/legs opportunity.
You are not smarter than your favorite team's upper management, so stop trying to be.
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