Posted: 8/24/2015 3:55:41 PM EDT
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Ok AFRCOM, once again I throw myself to you for some help.
I recently started going back to the gym (I was never a huge gym guy but would go and lift some weights). I'm trying to accomplish three things: weight loss, muscle bulk and muscle definition. I currently weigh ~183 lbs and am 5'11". I have a bit more of a belly than I'd care to have and want to fight this off now while it is "easier" than later in life while adopting a healthy lifestyle. I've currently blocked my schedule at work so that on Monday and Wednesday I don't need to be in until 10 AM. On Tuesday, Thursday and Fridays I work a different job that has me there at 10 AM with the exception of Tuesday (9 AM for a meeting). In order to help facilitate weight loss, I've started to look at what I've been eating, looking at the caloric intake and trying to manage that. Last week I went to the gym three days and attended a cycling class every morning for 45 minutes. I fucking HATE running but plan to switch between the two, weekly or something like that. As far as lifting, I've only been doing upper body stuff (same few exercises with the intent to do others and add lower body). Currently been doing bench presses, chest flys (on the machine), bicep curls, hammer curls, tricep extensions (free weight and on the machine). I obviously need to work in back, shoulders, legs and core. My question is how do I accomplish this? I arrive at the gym at 6 for the cycling class, by 645 have some time for free weights with a target goal of leaving around 7:30 so I can get home, shower, eat, feed the dogs, let the dogs out and make it to work on time. Instead of working one set of muscles should I be breaking it up into something like biceps, leg presses and something else? I usually have time for about 6 different exercises with sets of 3. I've either been adding some weight each set or going for more repetitions while decreasing weight. Any help you can offer would be appreciated. I'm not looking to get shredded, but just be more healthy and a bit more defined. |
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Quoted: Ok AFRCOM, once again I throw myself to you for some help. I recently started going back to the gym (I was never a huge gym guy but would go and lift some weights). I'm trying to accomplish three things: weight loss, muscle bulk and muscle definition. I currently weigh ~183 lbs and am 5'11". I have a bit more of a belly than I'd care to have and want to fight this off now while it is "easier" than later in life while adopting a healthy lifestyle. I've currently blocked my schedule at work so that on Monday and Wednesday I don't need to be in until 10 AM. On Tuesday, Thursday and Fridays I work a different job that has me there at 10 AM with the exception of Tuesday (9 AM for a meeting). In order to help facilitate weight loss, I've started to look at what I've been eating, looking at the caloric intake and trying to manage that. Last week I went to the gym three days and attended a cycling class every morning for 45 minutes. I fucking HATE running but plan to switch between the two, weekly or something like that. As far as lifting, I've only been doing upper body stuff (same few exercises with the intent to do others and add lower body). Currently been doing bench presses, chest flys (on the machine), bicep curls, hammer curls, tricep extensions (free weight and on the machine). I obviously need to work in back, shoulders, legs and core. My question is how do I accomplish this? I arrive at the gym at 6 for the cycling class, by 645 have some time for free weights with a target goal of leaving around 7:30 so I can get home, shower, eat, feed the dogs, let the dogs out and make it to work on time. Instead of working one set of muscles should I be breaking it up into something like biceps, leg presses and something else? I usually have time for about 6 different exercises with sets of 3. I've either been adding some weight each set or going for more repetitions while decreasing weight. Any help you can offer would be appreciated. I'm not looking to get shredded, but just be more healthy and a bit more defined. |
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Find a program that has already been written. Start there. Follow it for a while, and make small adjustments as needed. A lot of people a lot smarter than us have already done all the legwork. Why reinvent the wheel?
Find something that focuses around squats, deadlifts, presses and bench. 5x5, Starting Strength, 5/3/1, Greyskull are all popular. |
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I highly suggest using a program like SS, 5/3/1 or better yet find a coach and pay for training if you are serious about this.
Roughly: Squat 2x a week ( one lighter more reps, one heavier and less reps) Bench 2-3x a week (change this up with rep ranges, bench styles to hit sticking points) Every time you press, you should pull too (rows, pull ups etc) Overhead press 1-2x a week (change this up too) Deadlift once a week Do your biking/running/conditioning on off days. |
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Get on bodybuilding.com and read all the articles you can. Experiment with different routines and exercises for a few months until you FIND WHAT WORKS FOR YOU. I do disagree with starting on 5/3/1 or 5x5. Personally, I think you should always start with 3x15's then go to 4x10's. Only after you have built your endurance and perfected your form, should you move up to heavier weights. That is just my opinion, though. |
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Quoted:
Get on bodybuilding.com and read all the articles you can. Experiment with different routines and exercises for a few months until you FIND WHAT WORKS FOR YOU. I do disagree with starting on 5/3/1 or 5x5. Personally, I think you should always start with 3x15's then go to 4x10's. Only after you have built your endurance and perfected your form, should you move up to heavier weights. That is just my opinion, though. BB.com isn't a place to send someone looking for programs. 3x15 is fine sure, but if form isn't good then he's just reinforcing bad form on high reps and does no good. Building a base of strength is the real goal, and you do that with a strength program. 5/3/1 isn't a beginner program, but SS and 5x5 are and they should start light. |
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Quoted: BB.com isn't a place to send someone looking for programs. 3x15 is fine sure, but if form isn't good then he's just reinforcing bad form on high reps and does no good. Building a base of strength is the real goal, and you do that with a strength program. 5/3/1 isn't a beginner program, but SS and 5x5 are and they should start light. Quoted: Quoted: Get on bodybuilding.com and read all the articles you can. Experiment with different routines and exercises for a few months until you FIND WHAT WORKS FOR YOU. I do disagree with starting on 5/3/1 or 5x5. Personally, I think you should always start with 3x15's then go to 4x10's. Only after you have built your endurance and perfected your form, should you move up to heavier weights. That is just my opinion, though. BB.com isn't a place to send someone looking for programs. 3x15 is fine sure, but if form isn't good then he's just reinforcing bad form on high reps and does no good. Building a base of strength is the real goal, and you do that with a strength program. 5/3/1 isn't a beginner program, but SS and 5x5 are and they should start light. I said read the articles on BB.com. The articles help build a base of knowledge, and a lot of the excercise pages have videos detailing proper form. SS is good in that area as well. If a lifter has bad form, then 3x15 or 5x5 doesn't matter at all, its all bad. If someone actually stays light and does 5 reps with good form, then that's fine. However, people have a tendency to do 5 reps with a weight that "gives them a good workout". And it seems like most gyms are a great place to see horrible form. Personally, I would rather people start with 3x15 and a weight that don't struggle with, even on the last set. Either research good form, or get a reputable trainer. |
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I said read the articles on BB.com. The articles help build a base of knowledge, and a lot of the excercise pages have videos detailing proper form. SS is good in that area as well. If a lifter has bad form, then 3x15 or 5x5 doesn't matter at all, its all bad. If someone actually stays light and does 5 reps with good form, then that's fine. However, people have a tendency to do 5 reps with a weight that "gives them a good workout". And it seems like most gyms are a great place to see horrible form. Personally, I would rather people start with 3x15 and a weight that don't struggle with, even on the last set. Either research good form, or get a reputable trainer. Quoted:
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Get on bodybuilding.com and read all the articles you can. Experiment with different routines and exercises for a few months until you FIND WHAT WORKS FOR YOU. I do disagree with starting on 5/3/1 or 5x5. Personally, I think you should always start with 3x15's then go to 4x10's. Only after you have built your endurance and perfected your form, should you move up to heavier weights. That is just my opinion, though. BB.com isn't a place to send someone looking for programs. 3x15 is fine sure, but if form isn't good then he's just reinforcing bad form on high reps and does no good. Building a base of strength is the real goal, and you do that with a strength program. 5/3/1 isn't a beginner program, but SS and 5x5 are and they should start light. I said read the articles on BB.com. The articles help build a base of knowledge, and a lot of the excercise pages have videos detailing proper form. SS is good in that area as well. If a lifter has bad form, then 3x15 or 5x5 doesn't matter at all, its all bad. If someone actually stays light and does 5 reps with good form, then that's fine. However, people have a tendency to do 5 reps with a weight that "gives them a good workout". And it seems like most gyms are a great place to see horrible form. Personally, I would rather people start with 3x15 and a weight that don't struggle with, even on the last set. Either research good form, or get a reputable trainer. If they don't start light, then they aren't following the program. Yes, they should be researching good form. My point is that it doesn't do any good to do 3x15 if their form still sucks. IMO there are better places to find info than BB.com, unless one's real goal is bodybuilding then it may be ok. |
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I said read the articles on BB.com. The articles help build a base of knowledge, and a lot of the excercise pages have videos detailing proper form. SS is good in that area as well. If a lifter has bad form, then 3x15 or 5x5 doesn't matter at all, its all bad. If someone actually stays light and does 5 reps with good form, then that's fine. However, people have a tendency to do 5 reps with a weight that "gives them a good workout". And it seems like most gyms are a great place to see horrible form. Personally, I would rather people start with 3x15 and a weight that don't struggle with, even on the last set. Either research good form, or get a reputable trainer. Quoted:
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Quoted:
Get on bodybuilding.com and read all the articles you can. Experiment with different routines and exercises for a few months until you FIND WHAT WORKS FOR YOU. I do disagree with starting on 5/3/1 or 5x5. Personally, I think you should always start with 3x15's then go to 4x10's. Only after you have built your endurance and perfected your form, should you move up to heavier weights. That is just my opinion, though. BB.com isn't a place to send someone looking for programs. 3x15 is fine sure, but if form isn't good then he's just reinforcing bad form on high reps and does no good. Building a base of strength is the real goal, and you do that with a strength program. 5/3/1 isn't a beginner program, but SS and 5x5 are and they should start light. I said read the articles on BB.com. The articles help build a base of knowledge, and a lot of the excercise pages have videos detailing proper form. SS is good in that area as well. If a lifter has bad form, then 3x15 or 5x5 doesn't matter at all, its all bad. If someone actually stays light and does 5 reps with good form, then that's fine. However, people have a tendency to do 5 reps with a weight that "gives them a good workout". And it seems like most gyms are a great place to see horrible form. Personally, I would rather people start with 3x15 and a weight that don't struggle with, even on the last set. Either research good form, or get a reputable trainer. That can certainly be accomplished in a 5x5. Strong Lifts 5x5 starts with the bar. |
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If they don't start light, then they aren't following the program. Yes, they should be researching good form. My point is that it doesn't do any good to do 3x15 if their form still sucks. IMO there are better places to find info than BB.com, unless one's real goal is bodybuilding then it may be ok. Quoted:
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Get on bodybuilding.com and read all the articles you can. Experiment with different routines and exercises for a few months until you FIND WHAT WORKS FOR YOU. I do disagree with starting on 5/3/1 or 5x5. Personally, I think you should always start with 3x15's then go to 4x10's. Only after you have built your endurance and perfected your form, should you move up to heavier weights. That is just my opinion, though. BB.com isn't a place to send someone looking for programs. 3x15 is fine sure, but if form isn't good then he's just reinforcing bad form on high reps and does no good. Building a base of strength is the real goal, and you do that with a strength program. 5/3/1 isn't a beginner program, but SS and 5x5 are and they should start light. I said read the articles on BB.com. The articles help build a base of knowledge, and a lot of the excercise pages have videos detailing proper form. SS is good in that area as well. If a lifter has bad form, then 3x15 or 5x5 doesn't matter at all, its all bad. If someone actually stays light and does 5 reps with good form, then that's fine. However, people have a tendency to do 5 reps with a weight that "gives them a good workout". And it seems like most gyms are a great place to see horrible form. Personally, I would rather people start with 3x15 and a weight that don't struggle with, even on the last set. Either research good form, or get a reputable trainer. If they don't start light, then they aren't following the program. Yes, they should be researching good form. My point is that it doesn't do any good to do 3x15 if their form still sucks. IMO there are better places to find info than BB.com, unless one's real goal is bodybuilding then it may be ok. List some of them for the OP. He may not know where to look. I mean this is a gun forum. Also, BB.com has programs and sticky's for everything |
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I don't spend a lot of time on most of these, but they are typically highly regarded.
http://startingstrength.com/ http://www.elitefts.com/ http://www.jimwendler.com/ This is specific to Oly, however there's still a lot of great info. http://www.catalystathletics.com/ |
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Three weeks ago I started lifting for the first time since high school. I bought the Starting Strength book and downloaded the 5x5 app. The Starting Strength, or SS, book helps me lift with proper form. I read it and then started lifting. I then went back an re-read certain sections to fine tune my form. The 5x5 program (found at http://www.stronglifts.com) is a great program to start with. It is very structure and easy to follow, which is what I needed. The weights start light so it is easy to work on form. The workout itself can be done in roughly 45 minutes. I'm sure later on when the weights start adding up it will take me longer because more rest will be needed between sets.
Today will be the end of the first three weeks of the program. My form still isn't 100% but it is a lot better than when I started. A lot of people here have helped me with my squats after I posted a video. Regardless of what you do, keep with it and good luck! |
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Any help you can offer would be appreciated. I'm not looking to get shredded, but just be more healthy and a bit more defined. https://scontent.cdninstagram.com/hphotos-xaf1/t51.2885-15/e15/11265867_1620509221500578_414805809_n.jpg This is true story. |
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Starting strength would be ideal. Failing that, doing the big lifts (deadlift, squat, bench, press) at least once a week, along with assistance work (e.g. rows, dips, chins, face pulls, Romanian deads, etc) will put you ahead of the curve. But definitely SS if you can make the time.
Edit: Not on the same day, and with a 3x5 or 5x5 scheme for the big lifts, higher reps for assistance. Edit again: my only real beef with SS is that 1x5 on the deadlift is horseshit unless you have a terrible build for it (stocky) and it murders your lower back. |
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I highly suggest using a program like SS, 5/3/1 or better yet find a coach and pay for training if you are serious about this. Roughly: Squat 2x a week ( one lighter more reps, one heavier and less reps) Bench 2-3x a week (change this up with rep ranges, bench styles to hit sticking points) Every time you press, you should pull too (rows, pull ups etc) Overhead press 1-2x a week (change this up too) Deadlift once a week Do your biking/running/conditioning on off days. I would also Recommend the above mentioned programs. Do Mark Rippetoe's Starting Strength until you can't make reasonable jumps in strength. It will take a while. Then swap over to Wendler's 5/3/1. |
| If you can afford the time and monetary committment, I recommend joining a GOOD (emphasis here) CrossFit box. Look at their programming and coaching style before joining full time. Good programming includes a strength component, and correctives for bad form always. The box should also have a trial class and a manditory onramp for newbies (or personal training sessions if the box is too small for Onramp) If you do this, for the first year or so you will get great results. If you decide to branch out after this (either into Bodybuilding, powerlifting, Oly, endurance sports, or competitive CrossFit), you will have a solid base to start from. |
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If you can afford the time and monetary committment, I recommend joining a GOOD (emphasis here) CrossFit box. Look at their programming and coaching style before joining full time. Good programming includes a strength component, and correctives for bad form always. The box should also have a trial class and a manditory onramp for newbies (or personal training sessions if the box is too small for Onramp) If you do this, for the first year or so you will get great results. If you decide to branch out after this (either into Bodybuilding, powerlifting, Oly, endurance sports, or competitive CrossFit), you will have a solid base to start from. Image that! Do you just cut and paste this? |