Help! What's the best workout?
Esco5556
Posts: 17 Member
Ok so I go to the gym a lot and I'm looking to add a "at home free weight routine".
I think I going to concentrate on arms, shoulders, chest, and back.
How many sets do I do?
How many reps?
How many exercises?
Do I just do arms one day then chest the next ?
I think I going to concentrate on arms, shoulders, chest, and back.
How many sets do I do?
How many reps?
How many exercises?
Do I just do arms one day then chest the next ?
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Replies
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Figure out what your goals are for your body first. Then go read bodybuilding.com forums. Your question is too broad at the moment. You first need to learn about working out in general.0
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I really don't suggest skipping leg day though. Not a great look.
Anyway, this is a hard question for us to answer. You have to do a little research first I think.0 -
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tMsHarryWinston wrote: »Figure out what your goals are for your body first. Then go read bodybuilding.com forums. Your question is too broad at the moment. You first need to learn about working out in general.
On April 24th I weighed 343.3........ Today i weight 272.0 that's 70 lbs in 6 months. Please don't assume that I need to learn about working out in general.
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Ok so I go to the gym a lot and I'm looking to add a "at home free weight routine".
I think I going to concentrate on arms, shoulders, chest, and back.
How many sets do I do?
How many reps?
How many exercises?
Do I just do arms one day then chest the next ?
The best one is the one you do.
for it to be the bestest, it's going to focus on legs first bro.
Then you gotta eat your brotein.
Then you gotta get the chest pumps, but don't be always arm day bro.
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Don't worry I would never skip leg day. Frankly my legs a tree trunks.
Just looking to tone, tighten and define my upper body. My weight loss has been very dramatic and a lot of muscles are now appearing from underneath all that fat. My legs are already well defined from the amount of cardio I do so i really just need to concentrate on my upper body.0 -
Have you looked at running a hypertrophy focused program then? If this is at home, and in addition to an existing program, I don't know, but for a short term cycle it might not be deleterious to strength gains assuming you're running a basic strength program.0
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tMsHarryWinston wrote: »Figure out what your goals are for your body first. Then go read bodybuilding.com forums. Your question is too broad at the moment. You first need to learn about working out in general.
On April 24th I weighed 343.3........ Today i weight 272.0 that's 70 lbs in 6 months. Please don't assume that I need to learn about working out in general.
I'm sorry but then why is your question so insanely vague? You didn't include what your goals are or what you're trying to achieve or what workouts you're currently doing or how they have effected your body comp. So if you're going to post your questions like a complete newb I'm going to answer you like you're one. Which is much better than giving you a random pointless workout schedule that could be for the complete OPPOSITE of what you're trying to achieve.
I wasn't trying to insult you, but it would seriously help if you asked your question better.0 -
Don't worry I would never skip leg day. Frankly my legs a tree trunks.
Just looking to tone, tighten and define my upper body. My weight loss has been very dramatic and a lot of muscles are now appearing from underneath all that fat. My legs are already well defined from the amount of cardio I do so i really just need to concentrate on my upper body.
That's not a good idea...
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squat, bench, row, OHP, chin-ups, deadlift.0
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cwolfman13 wrote: »Don't worry I would never skip leg day. Frankly my legs a tree trunks.
Just looking to tone, tighten and define my upper body. My weight loss has been very dramatic and a lot of muscles are now appearing from underneath all that fat. My legs are already well defined from the amount of cardio I do so i really just need to concentrate on my upper body.
That's not a good idea...
Honestly, I'm working off the assumption that he's working a normal beginner strength program, and wants to add on. Not the best choice, but he could. If he's already working a strength program he *could* add in some hypertrophy work, assuming the following parameters:
1. Diet is on point.
2. Rest and recovery is on point.
3. Not using GH.
4. Is focusing on TUT for hypertrophy work over weight+volume.0 -
Thanks Chrisdavy. It's clear by your profile you actually might know a bit about weight loss.0
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Is there really a point to do isolation lifts in a calorie deficit since there no mass building anyways?0
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Ok so I go to the gym a lot and I'm looking to add a "at home free weight routine".
I think I going to concentrate on arms, shoulders, chest, and back.
How many sets do I do?
How many reps?
How many exercises?
Do I just do arms one day then chest the next ?
And why are you unable to workout these areas at your current gym since you apparently go there "a lot?"0 -
Because i spend an hour a day there as it is. I have a life, a job, a kid, a wife. I don't want to spend 2 hours at the gym is why.
*kitten* me, it's like this place is filled with *kitten* hats who all have an opinion. I'm not interested in a pissing match. Just a little light advice.
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Because i spend an hour a day there as it is. I have a life, a job, a kid, a wife. I don't want to spend 2 hours at the gym is why.
*kitten* me, it's like this place is filled with *kitten* hats who all have an opinion. I'm not interested in a pissing match. Just a little light advice.
Whoa! What the heck.0 -
Because i spend an hour a day there as it is. I have a life, a job, a kid, a wife. I don't want to spend 2 hours at the gym is why.
*kitten* me, it's like this place is filled with *kitten* hats who all have an opinion. I'm not interested in a pissing match. Just a little light advice.
LOL
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An hour at the gym should be plenty of time to do a good proven program. Adding a bunch of stuff at home probably wont do you any good, especially while trying to lose weight.
Stronglifts 5x5
Icecream Fitness 5x5
Candito training HQ linear program.
Not sure why you asked for opinions and then get all snippy when people try to give you what you ask for. *shrug*0 -
Because i spend an hour a day there as it is. I have a life, a job, a kid, a wife. I don't want to spend 2 hours at the gym is why.
*kitten* me, it's like this place is filled with *kitten* hats who all have an opinion. I'm not interested in a pissing match. Just a little light advice.
Good luck and all that *kitten*...
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I am sorry to have offended you, however, if you are there at least one hour a day and (a guess on part here) 4 days a week? -- perhaps 5 -- I don't see why you can not also train those areas. I was going to suggest that you perhaps need to re-examine your current strategy.Because i spend an hour a day there as it is. I have a life, a job, a kid, a wife. I don't want to spend 2 hours at the gym is why.
*kitten* me, it's like this place is filled with *kitten* hats who all have an opinion. I'm not interested in a pissing match. Just a little light advice.
A typical workout for me 75 minutes long, 4 days a week and I have ft job, a wife, a career as well as freelance and hobbies, and a 4 year old. Despite all that, I still hit every area in that time.0 -
See if you can find the April 2014 issue of Men's Health magazine. There's a kettle bell workout in there that I do with free weights. You can repeat as many times with however much weight as you need to meet whatever your workout goals happen to be. It combines strength and flexibility moves and is a really great workout.0
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Lol not offended thats just how i roll. Just frustrated. I appreciate the good intentioned people out there offering solid advice. Im just tired of trolls looking to argue and be know it alls.
Moving on.
So currently i do 60 min of hiit cardio a day. 3 days on 1 off. Repeat. I eat at a calorie deficit, rarely cheat and currently lose about 2 lbs a week.
I have seen amazing results so far and I don't want to stop that. That's my biggest fear. It's really hard to listen to another plan (even though it might be better) when my current plan works. 70 lbs in 6 months is huge. I want to keep that going. So I was looking for a little added something something that I can do at home when my kid goes to sleep.
I was told, have read, and have first hand experience that cardio is best for weight loss. My success is proof. Now in the same breath I was told and have read that weights can be just as good or better for weight loss. Switching routines now scares me, I don't know how to do it or what to do. If I got injured because of bad form or something I would be devastated,
My main goal is to continue to drop weight. I would like to lose another 50 lbs. then I will dial it back and go I to maintenance mode.
So I was thinking I could start light at home and go from there.0 -
Lol not offended thats just how i roll. Just frustrated. I appreciate the good intentioned people out there offering solid advice. Im just tired of trolls looking to argue and be know it alls.
Moving on.
So currently i do 60 min of hiit cardio a day. 3 days on 1 off. Repeat. I eat at a calorie deficit, rarely cheat and currently lose about 2 lbs a week.
I have seen amazing results so far and I don't want to stop that. That's my biggest fear. It's really hard to listen to another plan (even though it might be better) when my current plan works. 70 lbs in 6 months is huge. I want to keep that going. So I was looking for a little added something something that I can do at home when my kid goes to sleep.
I was told, have read, and have first hand experience that cardio is best for weight loss. My success is proof. Now in the same breath I was told and have read that weights can be just as good or better for weight loss. Switching routines now scares me, I don't know how to do it or what to do. If I got injured because of bad form or something I would be devastated,
My main goal is to continue to drop weight. I would like to lose another 50 lbs. then I will dial it back and go I to maintenance mode.
So I was thinking I could start light at home and go from there.
This is way more helpful!
So, cardio is not "best" for weight loss. Your calorie deficit is. Cardio gives you a larger deficit and lets you eat more, so that's nice.
I lost my weight mostly lifting, very little cardio. But I'm also way happier at my current weight than I would have been if I had not been lifting. Maybe this isn't the case for everyone...but a lot of people on here really regret not having done strength training through their weight loss.
Dialing down your cardio at the gym and adding some strength training is not going to slow your progress down. I know it's hard to switch, especially when something is working. But it's also a really nice change for your body, and hey-you might really like it. If anything, you're not going to GAIN weight by adding strength training.
As far as a routine goes, I'm no help. Good luck!0 -
Rapid weight loss is great if your health is at risk. Otherwise it has the possibility of losing muscle in the process.
Getting on a full body strength program 3-4 days per week will help you retain your lean body mass.
Might slow down the number on the scale but that is not really a bad thing if a lot of your weight loss is coming from LBM.
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If you're having a knee jerk freak out over what has been posted in this thread, you might want to thicken that skin a bit, people have been kind to you here with essentially a question that was basically, "What color of my little pony is the best."Lol not offended thats just how i roll. Just frustrated. I appreciate the good intentioned people out there offering solid advice. Im just tired of trolls looking to argue and be know it alls.
You gave little to no info, there are legit questions, and I mean seriously. This can all be googled, so really, unless you've already done you're homework and have specific programming questions, take what you get.
I'm good intentioned as all get out, but I disdain pogues. Don't be a pogue.
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Then don't switch.I was told, have read, and have first hand experience that cardio is best for weight loss. My success is proof. Now in the same breath I was told and have read that weights can be just as good or better for weight loss. Switching routines now scares me, I don't know how to do it or what to do. If I got injured because of bad form or something I would be devastated,
You're happy with your cardio, roll with it. You're losing muscle and fat, but as you say, the results speak for themselves.
I think my best suggestion right now is to do this.
1. Sit down.
2. Figure out what your goal is. Not for today, or tomorrow, but in 5 years. What do you want to do? What do you want to look like?
3. Write it down.
4. Google methods to get there.
5. Come back and ask for opinions after providing the following info: goals, current diet, current exercise program, injuries, and anything else that might be worth knowing.
Do your homework, give a sophisticated articulation of your goal, and work with the folks that respond. It'll go easier and you'll look like less of a novice.
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Dbmata...... It's clear from the amount of posts you have done (7000) that you enjoy writing and maybe being a bit of a know it all? but not a single one of your posts have been even remotely helpful to my question. Your just being annoying. Now I know it's going to be extremely hard for you but please don't reply further. I'm sure you can go find another message board to troll. I got some good advice of where to look, some input to consider, I posted my overall intention and goals. Let's all move on. If I could delete this message board I would.-1
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It's "You're" not "Your."
Listen, you want to get a pat on the back? Cool bro, do your cardio, do some curls. You're set.
Or you can do something right, and stop whining. Your choice. You got good advice, either you follow it, or you don't. How you hit your goals is on you. In fact, based on your posts. I would put money on you not hitting them, until you change your attitude.
You posted a few thoughts wrt intention and goals. It really shows you don't have a solid understanding yet of what you want. Create a singular, focused and sophisticated write up of your goal, and you'll find it a lot easier to plan out a way to get there. Or you don't, and increase your chances of failing.0 -
And there it is.......... Lol0
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