just starting out, suggestions please
I'm starting to lift seriously now and I'd like some advice on a routine to start bulking and basically converting some fat to muscle. I'm about 5'8" and between 140-145 and I'm thinking of doing Lower Body Monday and Thursday and Upper body Tuesday and Friday. This is what I was thinking:
(I also take NaNO Vapor pre-workout and Anabolic OD post-workout)
Legs, Core, Back: Monday and Thursday
Leg Press: 3x8-10
Calf Machine: 3x15
Seated Row: 3x8-10
Lat Pulldown: 3x8-10
Core leg lifts: 3x10
*10 min run before, 10 min bike after
DB Curls: 5x5
Flat or Decline Bench:5x5
Hammer Curl: 5x5
Tricep Pushdown: 5x5 or 3x8-10
Pull ups: 3x5
*10 min bike before, 10 min run after
Once I'm in a little bit better shape I'm going to start doing HIIT on my off days.
My goals are to bulk up to about 160-165lbs and convert my gut to a pack which is basically the only fat on my body.
Suggestions are greatly appreciated. Thanks.
Ok, you're about my height. I'm over 200 pounds. Doesn't sound like you have a lot of fat on your body, but just enough to hide the abdominals.
I'd say put on some muscle first, then trim down the waist.
You don't really need to train body parts twice a week. This may work ok for you though. Many folks get great gains just training a body part once a week.
I would keep the cardio light, just before your workout. You are just trying to get the muscles, joints, etc ready for a good workout. More intense cardio can take away from your main workout.
Also, I would separate out the cardio (after the weights) and throw it on a different day(s).
I'm sure there are some workouts already posted here. Check those out.
Here is basically my entire weight training workout (except I train on a 9 day "week" instead of 7, every 3 days, training my whole body in 9 days) as something to compare to:
*Monday (day 1 for me)
Incline 2 X 5-7
Flat DB press 2 X 5-7
Dips (lean forward) 2 X 5-7
Barbell curls 2 X 5-7
Dumbell curls 1 X 5-7
Smith Machine standing calve raises 3 X 10-12
*Tuesday (day 2 for me)
Squats 2 X 5-7
Lunges (barbell) 2 X 5-7
Dumbell press 2 X 5-7
Side laterals 1 X 10-12
Power cleans 2 X 5-7
*Friday (day 3 for me)
Barbell rows 2 X 5-7
Pull ups (medium grip) 2 X 5-7
Deadlifts 2 X 5-7
Close grip bench (not too close) 2 X 5-7
Push downs 1 X 5-7
Weighted crunches, using cable machine 2 X 10-12
Not sure of the name of this exercise, I sit on the end of a bench and raise my knees toward my chest, I put a dumbell between my feet 2 X 10-12
I know it doesn't seem like much, but that's sometimes all that's needed.
Thanks for the input thonaker. So if I'm doing like 1 or 2 sets of something, like with DB curls and tricep pushdowns, am I supposed to be basically going to my max with weight or like 75% or what? I'll try this workout starting tomorrow, and I'm just doing 3 days a week(M,T,F)?
Why start with something that intense? You'll probably see much faster results if you use the Rippetoe Starting Strength program. Search Rippetoe or go look in the personal journal section, myself and others have journals in there of how our SS program looks.
I think the program mentioned above is for a fairly advanced lifter and I think you could benefit more from a good simple program focusing on the big three.
Someone correct me if I'm wrong but I think I'm on the right track.
*edit* I guess I should first ask how much you're lifting? If your numbers are already up there then maybe I'm wrong. I just assumed you were a newbie.
Yeah I'm a newbie to lifting but I did pretty physical work in a warehouse over the summer so I have that as an advantage. I never tried 5x5, I've always done like 3x8-10. With that said:
I bench like 3x10:75,95,115
DB Curl 3x10: 17.5,20,25
Squat 5x5: 90,110,130,150,160
Leg Press 3x10+1x8: 160,180,220,250
Calf Press?(machine) 4x12-15: 100,115,130,175
Shrugs 3x10-15: 25,30,35
Tricep Pushdown 4x8: 60,80,90,100
I don't know how that sounds for someone just starting out, but I feel like I'm getting a lot stronger pretty quickly and I realize that will slow down but I thought I'd add that. I also plan to start doing dead lifts because I've read how good they can be for you, but I feel like doing those without being taught properly could end up doing more harm than good. I'm going to the gym tomorrow so I'll try the Rippetoe routine and see how it works. Thanks for the input guys.
I think you can definately benefit from the SS program.
This is what my workout looks like. I train three times a week. You start with a weight you *know* you can do 3 sets of 5 reps using the same weight. You have to start pretty light and then when you complete all 15 reps then go up 5lbs next time. In the beginning you should be going up everytime for a while.
Oh ya, and EAT!
Military Press 3x5
Pull ups 3x5
Glute/hamstring curls 3x10
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