Creating a Plan

joshuakcaron

I recently reached a weight that I'm happy with and would like to create a workout plan to make my arms bigger / more toned and the rest of my body more toned as well (I'm happy with everything but my upper body.)

My personal trainer has said that now would be a good time to start lifting heavy but this was over casual drinks and I haven't had the chance to talk with him since then.

Unfortunately my situation at work coupled with my ocd is making it impossible for me to meet up with him for the time being. (It's a little ridiculous but I've been staying at work 3 hours after I click out constantly re-checking things. The way the stores being run has made my anxiety worse, I wasn't always this hardcore of a checker. But I walk back and forth between my car and the store door 3/4 times before I go home because I'm afraid of the door being unlocked.)

I was hoping someone could direct me to any articles that could help with my pursuit for fitness. That'd be awesome.

joshuakcaron

It'd be really awesome to share your knowledge with me, I want some awesome before and after pics again

psuLemon

In reality, you should have lifted from the beginning, but we can't fix that.


Don't create your own plan, it will only leave you unbalanced and will probably not be as efficient or effective as proven structured lifting programs like Strong Lift, Starting Strength, All-pro beginners.

As a beginner, a solid full body routine will be optimal.

strong_curves

StrongLifts, Starting Strength are good.

jemhh

Here are several different programs that you can read over. All can be used by beginners. Your trainer should be able to help you learn the exercises that are in them, but you could also learn them yourself if you would like to do so. Keep in mind that this list is not exhaustive. There are certainly more programs out there but this will give you a start.

Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

joshuakcaron

psulemon wrote: »

In reality, you should have lifted from the beginning, but we can't fix that.


Don't create your own plan, it will only leave you unbalanced and will probably not be as efficient or effective as proven structured lifting programs like Strong Lift, Starting Strength, All-pro beginners.

As a beginner, a solid full body routine will be optimal.

psulemon wrote: »

In reality, you should have lifted from the beginning, but we can't fix that.


Don't create your own plan, it will only leave you unbalanced and will probably not be as efficient or effective as proven structured lifting programs like Strong Lift, Starting Strength, All-pro beginners.

As a beginner, a solid full body routine will be optimal.

I did lift from the beginning

joshuakcaron

Thanks guys! I'll take a look after work. Any more tips welcomed