Needing a new full body weight training routine

nerdgasmm
nerdgasmm Posts: 16 Member
edited November 2024 in Fitness and Exercise
My body's become too accustom to the one I'm currently on and I'm starting to put on weight. I like to be at the gym for at least an hour a day, and this workout needs to cover the full body. And before anyone asks I keep my diet relatively clean, and that's why I'm getting so frustrated. I lost 25 pounds and then my body just stopped and started gaining weight again. Someone help, you're my only hope.

Replies

  • levitateme
    levitateme Posts: 999 Member
    It would help if you told us what program you were doing so we didn't suggest it to you... Stronglifts 5x5, ice cream fitness, starting strength, stumptuous routines.. google is your friend (when I wanted to start lifting just googled "beginner weight lifting routines").

    If you started gaining weight, you were no longer in a calorie deficit. "Clean" doesn't mean you are eating to lose weight. Your weight lifting routine didn't make you gain weight.
  • hill8570
    hill8570 Posts: 1,466 Member
    (1) It'd be useful to know what program you're currently on, and what your goals for the program are

    (2) Changing up the program is unlikely to change your weight gain / loss -- if you're gaining weight, you're not eating at a deficit any longer (either because you didn't dial down your calories as you lost weight, or because you're just eating more). Are you tracking calorie intake, or just "eating clean"?
  • nerdgasmm
    nerdgasmm Posts: 16 Member
    edited April 2015
    I'm on the body builders beginner weight lifting routine. And I eat around 1200-1500 a day, and whenever I do weight lifting I also do 20 minutes of HITT cardio, and on days I'm not weight lifting I run for 40 minutes, and have a 50 minute Cardio Core Conditioning class.
  • nerdgasmm
    nerdgasmm Posts: 16 Member
    First weight lifting day (3x6-8 for all): Bench Press at 50lbs now. Bent Over Row: 30lbs. DB Shoulder Press: 17.5 lbs. Lying Tricep Extention: 15lbs. Barbell Curl: 30lbs. Barbell Squat: 90lbs. Stiff Leg Deadlift: 70 llbs. Leg Extension: 150 lbs. Lying leg Raise & Swiss Ball Crunch & Russian Twist: 3x10-15

    Alternating with this day (3x6-8): Dips: 55 lb assist. Pull-ups: 55 lb assist. DB Side Lateral: 15 lbs. Tricept Cable Pressdown: 35lbs. Cable Curl: 60 lbs. Deadlift: 70 lbs. Leg Press: 170lbs. Walking Lunges: 35 lbs. Back Extention: 25lbs 3x10-13 reps.

    With 20 minutes of HITT before.
  • nossmf
    nossmf Posts: 12,685 Member
    Changing a routine can mean changing a variety of factors, from the obvious of which exercises you perform and how much weight you lift, to the somewhat obvious of how many sets and reps, to the not-so-obvious of rest between sets, use of supersets, etc.

    My current routine I do the same five exercises every day I'm in the gym, but where I place the emphasis changes dramatically. So on day 1 my lifts look like:

    Bench press 5 sets of 3
    Barbell row 5x5
    Deadlift 3x10
    Military press 3x10
    Squat 3x10

    I've hit every muscle (some more directly than others, but they're all there), with an emphasis on chest and upper back. Contrast this to my day 2:

    Squat 5x3
    Deadlift 5x2
    Military press 3x10
    Bench press 3x10
    Barbell row 3x12

    Same five exercises, but now I'm hitting my legs and lower back hard. Since these are done very heavy, I put them first in the workout while my energy is highest. The weights I use vary immensely from heavy-leg to light-leg day, same with deadlift, bench press and rows. Military press I keep the same, though I may alternate between dumbbell and barbell variations, depending how I'm feeling that day. I do each workout once per week. On heavy-upper body day I'll do HIIT after, but since my legs are more tired after heavy-leg day I'll do steady-state jogging or biking.
  • rick_po
    rick_po Posts: 449 Member
    How long have you been doing that routine? How often do you increase your weights?
This discussion has been closed.

Categories