Help! What's the best workout?
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I like the body for life weightlifting program. The number of reps are 12, 10, 8, and 6. With one min break in between. You start out with light weight, then add 5-10 pounds with each set. After the one with 6 you do 24 reps with the light weight again. Alternate upper and lower body. My son likes pyramid weight lifting, but I don't know how many reps or sets. I am sure you could google it. You must be doing something right- 70 pounds in 6 months is amazing.0
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I like the body for life weightlifting program. The number of reps are 12, 10, 8, and 6. With one min break in between. You start out with light weight, then add 5-10 pounds with each set. After the one with 6 you do 24 reps with the light weight again. Alternate upper and lower body. My son likes pyramid weight lifting, but I don't know how many reps or sets. I am sure you could google it. You must be doing something right- 70 pounds in 6 months is amazing.
Thanks, exactly what I was looking for
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Starting Strength
Stronglifts 5x5
NROLFW
http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ
This is a good primer to read: http://www.nerdfitness.com/blog/2014/01/14/strength-training-101-where-do-i-start/
You didn't say you wanted to be given specific program names, came across like you had already done that most basic of homework and still had no clue what you could do. The above list of course is assuming you want strength. Hypertrophy is something else. Endurance is something else. Once you figure out what your goals are, you can start there.0 -
Hey, congratulations on your weight loss. Seventy pounds is a lot.
Tachikata posted a link to Scooby's site early in the thread-- that's a great source if you want to put together a weight routine you can do at home with minimal equipment.
http://http://scoobysworkshop.com/beginning-workout-plan/
I personally think this is an ideal beginner weight routine, but it's something you'd probably need to do at the gym (unless you have a squat rack and bench at home):
http://http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine
It's really not much different from the Stronglifts/Starting Strength routines suggested several times previously.0 -
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.
Congratulations on losing 70lbs but you have to understand that doing so does not mean anything in regards to your exercise knowledge or ability. Given the extremely vague and newbie nature of your questions it's pretty clear that you don't actually know the first thing about workouts in fact. This is fine of course, we all have to start somewhere right? However, the rude and snappy posts aren't helping anything. You're insulting people who are giving you advice (and good advice for the most part). Advice given by people who you have just asked for help. How do you think that looks?
Long story short, maybe chill out a little and read and learn and everyone can be happy?0 -
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.
Congratulations on losing 70lbs but you have to understand that doing so does not mean anything in regards to your exercise knowledge or ability. Given the extremely vague and newbie nature of your questions it's pretty clear that you don't actually know the first thing about workouts in fact. This is fine of course, we all have to start somewhere right? However, the rude and snappy posts aren't helping anything. You're insulting people who are giving you advice (and good advice for the most part). Advice given by people who you have just asked for help. How do you think that looks?
Long story short, maybe chill out a little and read and learn and everyone can be happy?
He knows his goals he wants to concentrate on upper body. You know toning and all that stuff.
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Three day a week strength workout: hits most major muscle groups and takes about 30-45 min. a day.
Chest & Triceps: Dumbbell Bench Press 4x10, Incline (about 30% incline) Bench Press 3x10, Dips (leaning forward to target chest) 3xto failure, Lying Tricep Extensions (Skullcrushers) 3x10.
Back & Biceps: Wide-Grip Pullups 4x10 (Do assisted if necessary, but get the reps), Seated Rows 3x12, One-Arm Dumbbell Rows (Lawnmowers) 3x10, Standing Barbell Curls 3x10.
Legs & Shoulders: Squat 4x10, Leg Extensions 3x10, Leg Curls 3x10, Calf Raises 3x10, Standing Military Press 3x10, Lateral Dumbbell Raises 2x10.
I add weighted crunches and back extensions/lifts for core to each day.
Easy, quick strength workout that leaves plenty of time for cardio.
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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.
Even though I think you're kind of a twerp, I'll give my two cents. If your goals are to continue to lose weight, I would recommend the higher rep ranges for all of your workouts. by high rep ranges, I mean, stick to the 8-12 reps for everything but legs, on legs stick to 12-20. Compound lifts are key for your goals (lifts designed to target more then one muscle group). You want to fire multiple muscles at once to both burn more calories, and get you out of the gym faster. Below are a few examples of compound lifts that would hit your target goals.
Deadlifts
Squats
BW-Dips
BW-Pull Ups
Bent Over BB Rows
Military Press
Bench Press
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BenjaminMFP88 wrote: »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.
Even though I think you're kind of a twerp, I'll give my two cents. If your goals are to continue to lose weight, I would recommend the higher rep ranges for all of your workouts. by high rep ranges, I mean, stick to the 8-12 reps for everything but legs, on legs stick to 12-20. Compound lifts are key for your goals (lifts designed to target more then one muscle group). You want to fire multiple muscles at once to both burn more calories, and get you out of the gym faster. Below are a few examples of compound lifts that would hit your target goals.
Deadlifts
Squats
BW-Dips
BW-Pull Ups
Bent Over BB Rows
Military Press
Bench Press
hmm that look like it could be one complex workout all those exercises.
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yopeeps025 wrote: »BenjaminMFP88 wrote: »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.
Even though I think you're kind of a twerp, I'll give my two cents. If your goals are to continue to lose weight, I would recommend the higher rep ranges for all of your workouts. by high rep ranges, I mean, stick to the 8-12 reps for everything but legs, on legs stick to 12-20. Compound lifts are key for your goals (lifts designed to target more then one muscle group). You want to fire multiple muscles at once to both burn more calories, and get you out of the gym faster. Below are a few examples of compound lifts that would hit your target goals.
Deadlifts
Squats
BW-Dips
BW-Pull Ups
Bent Over BB Rows
Military Press
Bench Press
hmm that look like it could be one complex workout all those exercises.
It's not a routine, just a listing of workouts that I believe are the best benchmark in building any solid routine. I overlooked the OP was looking for a whole routine, I thought he just wanted ideas for lifts. For a routine, I would suggest something of the sort below. If you're on a caloric deficit, isolate movements are mostly pointless, I skip them for everything but legs, but this is just my preference.
Day 1:
20 Min Cardio
Deadlifts 4X8
Bent Over Rows 3X12
Pull Ups 4XFail or Dropset
20 Min Cardio
Day 2:
20 Min Cardio
Flat DB Bench Press (Tucked elbows) 4X12
Incline DB Bench 3X12
Dips 4XFail or Dropset
20 Min Cardio
Day 3:
Squats 5X5
Lunges 4X50
Leg Curls 4X16
Leg Extensions 4X12
Calf Extensions 3X16
2 Days of HIIT and 2 days of rest... Mix these up in there however your schedule allows.
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herrspoons wrote: »Starting Strength
Stronglifts 5x5
NROLFW
http://www.amazon.com/Simplest-Effective-Training-Strength-Edition/dp/B00686OYGQ
This is a good primer to read: http://www.nerdfitness.com/blog/2014/01/14/strength-training-101-where-do-i-start/
You didn't say you wanted to be given specific program names, came across like you had already done that most basic of homework and still had no clue what you could do. The above list of course is assuming you want strength. Hypertrophy is something else. Endurance is something else. Once you figure out what your goals are, you can start there.
This. I've never understood why people want to mess about with Special Snowflake programs if they're a beginner.
Well, because he's lost 70 pounds, so he knows how to work out, duh.
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You know, more that I think about it, OP might like the nerdfitness stuff. It's basically hand holding + kid gloves.0
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