Help Making a lifting routine?

Shanairah1991

I have been lifting during my weight loss for almost 2 years now. I started at 195 and I am now sitting between 129-132. I do have a bit more weight i want to loose before adding calories but i want to start getting an idea of a routine. Now I basically do whatever I enjoy doing, legs one day and arms another. For legs I'll do squats and calf raises then go to the machines. Arms I do drop sets bicep curls, a move I can't remember what it's called but it works the triceps, then go to the machines. Is there a better break down? Say arms one day, chest/back another and legs/glutes another day? Sets and reps? I usually aim for a weight that allows me to do 8-10 reps and no more than 12. (Currently doing 85lb squats with 6-8 reps.) Thank you!

gsamov2

You have to break this down into a few simple steps.

Firstly, what are your weight loss goals? Lose weight? Gain muscle? Get Stronger? Compete in body building? Compete in modelling? etc.

ecjim

Congratulations on you weight loss - I looked at your pics & you look great - I would go with a full body workout 2-3 X a week - 3 is better - Look at Strong Lifts 5x5. If 5 sets of five beats you up you can do it 3X5 and keep the 3 days per week. when you get the full 5 reps or 6 - increase the weight a little. Eat properly - keep your protein intake up - do some walking or a little cardio & you will do fine - Eastcoast Jim

ecjim

I would start light - use a weight you can get 8, maybe 10 reps with then increase slowly

Shanairah1991

gsamov2 wrote: »

You have to break this down into a few simple steps.

Firstly, what are your weight loss goals? Lose weight? Gain muscle? Get Stronger? Compete in body building? Compete in modelling? etc.

I would like to have low body fat and have visible abs if only for one summer. Otherwise gain muscle and loose fat, which I understand can't be done at the same time. I don't have any interest in competing. (Right now anyways.)

Shanairah1991

ecjim wrote: »

Congratulations on you weight loss - I looked at your pics & you look great - I would go with a full body workout 2-3 X a week - 3 is better - Look at Strong Lifts 5x5. If 5 sets of five beats you up you can do it 3X5 and keep the 3 days per week. when you get the full 5 reps or 6 - increase the weight a little. Eat properly - keep your protein intake up - do some walking or a little cardio & you will do fine - Eastcoast Jim

Thank you I'll look into strong lifts. I also do lots of walking, I hit 10k steps daily at work.

Psychgrrl

I track my weight lifting with JEFIT. Free website and app like MFP. It takes a little time to design your routines, but it's worth it. And it has little moving pics of the exercises as well as a way to enter custom exercises. Exercises are grouped by body part. It has lots of pre-designed routines or you can input your own. It totals the weight for that lifting session (I lifted over 100,000 pounds yesterday!) and it tracks one rep max and what you did the last time you did that exercise (reps and weight) so you can try to beat yourself.

ecjim

Shanairah1991 wrote: »

ecjim wrote: »

Congratulations on you weight loss - I looked at your pics & you look great - I would go with a full body workout 2-3 X a week - 3 is better - Look at Strong Lifts 5x5. If 5 sets of five beats you up you can do it 3X5 and keep the 3 days per week. when you get the full 5 reps or 6 - increase the weight a little. Eat properly - keep your protein intake up - do some walking or a little cardio & you will do fine - Eastcoast Jim

Thank you I'll look into strong lifts. I also do lots of walking, I hit 10k steps daily at work.

That should work out well for you - lift full body 3X a week and walk a lot. When you walk The legs will hurt at first from squatting , but that will go away after a while. Years ago I worked worked nights at a 900 bed hospital and walked a lot. I lifted during the week 3-4X - squat / Deadlift & upper body - made great progress. You can also look at the Grayskull program - skip the neck harness part -Eastcoast Jim

New_determination

Psychgrrl wrote: »

I track my weight lifting with JEFIT. Free website and app like MFP. It takes a little time to design your routines, but it's worth it. And it has little moving pics of the exercises as well as a way to enter custom exercises. Exercises are grouped by body part. It has lots of pre-designed routines or you can input your own. It totals the weight for that lifting session (I lifted over 100,000 pounds yesterday!) and it tracks one rep max and what you did the last time you did that exercise (reps and weight) so you can try to beat yourself.

Hey just seen this n downloaded the app seems kinda cool thnx for recommending

psuLemon

If you want a program more woman focused look at strong curves. I personally like PHUL as i like lifting 4 days a week. And i like how the program addresses both strength and hypertrophy

arditarose

psulemon wrote: »

If you want a program more woman focused look at strong curves. I personally like PHUL as i like lifting 4 days a week. And i like how the program addresses both strength and hypertrophy

Ditto on PHUL. Especially in maintenance or surplus

snowdancer03

Thank you everyone in this post. I had the same question about weight lifting and this was great.