Review my workout routine?
Alex15161718
Posts: 8 Member
Hi everyone,
I'm already doing the following and "Day A" it is taking me hours to finish with rests (1-2 min) between sets and rest between each exercise (5 min), without even adding the 1-2h rest mentioned below.
Day A:
Day B: (22km/13.5 mile) walk.
Day C: 50min Elliptical training on medium.
What do you think of Day A, I was hoping to do exercises that covers all upper body but it takes too much time.
I'm 35yo, (192lb/87kg), (6ft/183cm) hoping to gain a lean look and lose some more weight.
I'm already doing the following and "Day A" it is taking me hours to finish with rests (1-2 min) between sets and rest between each exercise (5 min), without even adding the 1-2h rest mentioned below.
Day A:
- 30-40min of aerobic movements using arms and legs
- 12rep,10rep Push up on 22inch(55cm) elevated surface (elevated from head side)
- 1-2 hours rest
- Crunches 5x12rep
- Dumbbell bed Press 5x12rep (16.5lb/7.5kg dumbbel)
- Standing alternated Biceps Curl 5x12rep (16.5lb/7.5kg dumbbel)
- Standing shoulder Press 5x12rep (16.5lb/7.5kg dumbbel)
- Triceps Kickback 5x12rep (16.5lb/7.5kg dumbbel)
- Kneeling One Arm Row 5x12rep (16.5lb/7.5kg dumbbel)
- Standing lateral Raise 5x6rep (16.5lb/7.5kg dumbbel)
- Lying Fly 5x12rep (16.5lb/7.5kg dumbbel)
- Upright Row 5x12rep (16.5lb/7.5kg dumbbel)
- Dumbbell Shrug 5x12rep (16.5lb/7.5kg dumbbel)
- Standing One-Arm Overhead Dumbbell Extension 5x12rep (9lb/4kg dumbbell)
- Dumbbell Wrist Curl 5x12rep (9lb/4kg dumbbell)
- Two-Arms Triceps Extension 5x12rep (16.5lb/7.5kg dumbbel)
- Crunches 3x12rep
- Air scouts 2x12rep
Day B: (22km/13.5 mile) walk.
Day C: 50min Elliptical training on medium.
What do you think of Day A, I was hoping to do exercises that covers all upper body but it takes too much time.
I'm 35yo, (192lb/87kg), (6ft/183cm) hoping to gain a lean look and lose some more weight.
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Replies
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I don't like Day A because of the number of exercises and number of sets and the order you're doing it all in. How many days a week are you doing this? Why are you doing no lower body resistance training?0
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I do not understand how you came up with this plan. Why so many exercises, why only upper body, why must all thsi happen in one day?0
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That's an awful lot of work there for what you are trying to accomplish. Have you considered checking out pre-made programs?
Since you appear to be limited to dumbbells here are a few options:
http://www.bodybuilding.com/fun/rudy6.htm
http://www.mensfitness.com/training/build-muscle/the-15-minute-full-body-dumbbell-workout
http://www.muscleandfitness.com/workouts/workout-routines/advanced-full-body-dumbbell-workout
Bear in mind that all that volume is not going to be as effective as hitting a few very effective exercises with more intensity. Doing more is not always better... working smarter and effectively will always trump less structure.
If you can get barbell workouts in, you might check out
Stronglifts, Ice Cream Fitness, New Rules of Lifting, or any other beginner program as well. You'll see good success on any of them.
Edited for spelling.0 -
Yea that's a huge amount of volume for your upper body, and nothing for your legs. Walking/elliptical aren't going to replace actual leg exercises.
Are you working out in a gym or at home? What kind of equipment can you use?0 -
Here is an article that discusses building an upper body routine: http://www.aworkoutroutine.com/upper-body-template/0
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BecomingBane wrote: »That's an awful lot of work there for what you are trying to accomplish. Have you considered checking out pre-made programs?
Since you appear to be limited to dumbbells here are a few options:
http://www.bodybuilding.com/fun/rudy6.htm
http://www.mensfitness.com/training/build-muscle/the-15-minute-full-body-dumbbell-workout
http://www.muscleandfitness.com/workouts/workout-routines/advanced-full-body-dumbbell-workout
Bear in mind that all that volume is not going to be as effective as hitting a few very effective exercises with more intensity. Doing more is not always better... working smarter and effectively will always trump less structure.
If you can get barbell workouts in, you might check out
Stronglifts, Ice Cream Fitness, New Rules of Lifting, or any other beginner program as well. You'll see good success on any of them.
Edited for spelling.
this
is joining a gym an option? If yes, I would also suggest you look into strong lifts or all pro beginner routine which will give you a good intro to compound movements and build a foundation of strength.0 -
What is an air scout, by the way? When I google it I get results related to the military.0
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I don't like Day A because of the number of exercises and number of sets and the order you're doing it all in. How many days a week are you doing this? Why are you doing no lower body resistance training?
What do you think the effect of this routine of Day A on me beside wasting my time or causing unnecessary fatigue?
There is no order, sometimes I walk 4-5 days, sometimes A,B,A,B or A,C,A,C and sometimes I rest between As, depends if I am leaving home or staying home that day/week.
I thought walking and Elliptical is enough, I walk areas that has stairs (up and down), really steep incline and decline.
I don't have equipment for lower body and I don't want to put stress on my knees, they seem to be sensitive despite all my improvement in weight and fitness, I had a problem with my left knee area from declines when I first started walking and when I first tried running, it took me a long time until I was able to walk with no pain and I did not try running again.Here is an article that discusses building an upper body routine: http://www.aworkoutroutine.com/upper-body-template/
I need time to understand this, it's full of lingo that I don't understand, but I want to ask you this since you use it? can I advance using this guide with the same dumbbells I have or there no way to progress with fixed weight?What is an air scout, by the way? When I google it I get results related to the military.
Squats*
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Alex15161718 wrote: »I don't like Day A because of the number of exercises and number of sets and the order you're doing it all in. How many days a week are you doing this? Why are you doing no lower body resistance training?
What do you think the effect of this routine of Day A on me beside wasting my time or causing unnecessary fatigue?
There is no order, sometimes I walk 4-5 days, sometimes A,B,A,B or A,C,A,C and sometimes I rest between As, depends if I am leaving home or staying home that day/week.
I thought walking and Elliptical is enough, I walk areas that has stairs (up and down), really steep incline and decline.
I don't have equipment for lower body and I don't want to put stress on my knees, they seem to be sensitive despite all my improvement in weight and fitness, I had a problem with my left knee area from declines when I first started walking and when I first tried running, it took me a long time until I was able to walk with no pain and I did not try running again.Here is an article that discusses building an upper body routine: http://www.aworkoutroutine.com/upper-body-template/
I need time to understand this, it's full of lingo that I don't understand, but I want to ask you this since you use it? can I advance using this guide with the same dumbbells I have or there no way to progress with fixed weight?What is an air scout, by the way? When I google it I get results related to the military.
Squats*
In order to progress, you need to add more weight regardless of which program you follow. You certainly increase strength by adding reps (e.g., moving from 8 to 12) but at a certain point, adding reps becomes more of an endurance exercise. My opinion is that if you can curl or do lateral raises what you bench press or shoulder press, you need to up the weights you are using for bench press and shoulder press. The latter two are compound exercises (use more than one muscle group) and the former are isolation exercises (use one muscle.) Isolation exercises generally are done with less weight (often quite a bit less weight) than compound exercises. Right now, considering your stats and the setup of Workout A, I think it's almost more cardio in nature than strength building. Maybe like a body pump class.0 -
I do not understand how you came up with this plan. Why so many exercises, why only upper body, why must all thsi happen in one day?
There is so many muscles in the body and I did not want to build some muscles and leave others weak.
"I thought walking and Elliptical is enough, I walk areas that has stairs (up and down), really steep incline and decline."
I guess I want good load but it is just taking too long.BecomingBane wrote: »That's an awful lot of work there for what you are trying to accomplish. Have you considered checking out pre-made programs?
Since you appear to be limited to dumbbells here are a few options:
http://www.bodybuilding.com/fun/rudy6.htm
http://www.mensfitness.com/training/build-muscle/the-15-minute-full-body-dumbbell-workout
http://www.muscleandfitness.com/workouts/workout-routines/advanced-full-body-dumbbell-workout
Bear in mind that all that volume is not going to be as effective as hitting a few very effective exercises with more intensity. Doing more is not always better... working smarter and effectively will always trump less structure.
If you can get barbell workouts in, you might check out
Stronglifts, Ice Cream Fitness, New Rules of Lifting, or any other beginner program as well. You'll see good success on any of them.
Edited for spelling.
Well I started with this page http://www.dumbbell-exercises.com/top-10/ (except lunges) (later removed toe raise trying to cut time) I also added the missing from this page http://www.muscleandperformance.com/article/the-complete-upper-body-dumbbell-workout-6622, since they both caim to be complete workout I thought doing everything will be the real complete. I added crunches and push up because they are classics.
To my understanding the opposite of volume is weight which is something I don't have, I have this http://cdn.sweatband.com/york_15kg_chrome_dumbbell_set_york_15kg_chrome_dumbbell_set_400x400.jpg only and I am avoiding exercises that include weight training and knees or back at the same time.
I could invest in more equipment later if I see myself not getting anything from these dumbbells but I honestly I wanted to see what those dumbbells can do first, I have no clue how much weight is needed to reach the shape I have in my mind, I guess a lot more than I thought.questionfear wrote: »Yea that's a huge amount of volume for your upper body, and nothing for your legs. Walking/elliptical aren't going to replace actual leg exercises.
Are you working out in a gym or at home? What kind of equipment can you use?
"I thought walking and Elliptical is enough, I walk areas that has stairs (up and down), really steep incline and decline."
I have those dumbbells at home, no gym access, also don't want heavy stress on knees so I just do air squats ...this
is joining a gym an option? If yes, I would also suggest you look into strong lifts or all pro beginner routine which will give you a good intro to compound movements and build a foundation of strength.
Currently not possible, I also keep hearing bad things about using machines compared to using dumbbells or bars, etcs0 -
Do you have a picture of the shape you have in mind?0
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In order to progress, you need to add more weight regardless of which program you follow. You certainly increase strength by adding reps (e.g., moving from 8 to 12) but at a certain point, adding reps becomes more of an endurance exercise. My opinion is that if you can curl or do lateral raises what you bench press or shoulder press, you need to up the weights you are using for bench press and shoulder press. The latter two are compound exercises (use more than one muscle group) and the former are isolation exercises (use one muscle.) Isolation exercises generally are done with less weight (often quite a bit less weight) than compound exercises. Right now, considering your stats and the setup of Workout A, I think it's almost more cardio in nature than strength building. Maybe like a body pump class.
When I started I was using 9lb fixed dumbbell but I would finish exercise not feeling any gain, I used to do 20-40 reps, I started with the 16.5 lbs and limited the reps to 12 but thought doing sets of 12reps mean strength not endurance so my next step was to add more sets, like 10x12reps, if it is all endurance then I don't want it, for the time being I have not done a lot of Day A exercises, I will adjust the routines and think about the next step when .. (I'll have to read the article first because I have no clue)Do you have a picture of the shape you have in mind?
http://paleogym.co.uk/wp-content/uploads/2015/02/lean-body.jpg
or the modest version
http://i.imgur.com/hMUH9Np.jpg0 -
Alex15161718 wrote: »In order to progress, you need to add more weight regardless of which program you follow. You certainly increase strength by adding reps (e.g., moving from 8 to 12) but at a certain point, adding reps becomes more of an endurance exercise. My opinion is that if you can curl or do lateral raises what you bench press or shoulder press, you need to up the weights you are using for bench press and shoulder press. The latter two are compound exercises (use more than one muscle group) and the former are isolation exercises (use one muscle.) Isolation exercises generally are done with less weight (often quite a bit less weight) than compound exercises. Right now, considering your stats and the setup of Workout A, I think it's almost more cardio in nature than strength building. Maybe like a body pump class.
When I started I was using 9lb fixed dumbbell but I would finish exercise not feeling any gain, I used to do 20-40 reps, I started with the 16.5 lbs and limited the reps to 12 but thought doing sets of 12reps mean strength not endurance so my next step was to add more sets, like 10x12reps, if it is all endurance then I don't want it, for the time being I have not done a lot of Day A exercises, I will adjust the routines and think about the next step when .. (I'll have to read the article first because I have no clue)Do you have a picture of the shape you have in mind?
http://paleogym.co.uk/wp-content/uploads/2015/02/lean-body.jpg
or the modest version
http://i.imgur.com/hMUH9Np.jpg
Can you put some of the plates from one dumbbell onto the other? Then you could do one arm versions of some of the exercises. You'd still need more weight but that could help for a short time.0 -
Please look into a structured program. What you've got is extremely unbalanced and you won't meet your goal at all.0
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Alex15161718 wrote: »In order to progress, you need to add more weight regardless of which program you follow. You certainly increase strength by adding reps (e.g., moving from 8 to 12) but at a certain point, adding reps becomes more of an endurance exercise. My opinion is that if you can curl or do lateral raises what you bench press or shoulder press, you need to up the weights you are using for bench press and shoulder press. The latter two are compound exercises (use more than one muscle group) and the former are isolation exercises (use one muscle.) Isolation exercises generally are done with less weight (often quite a bit less weight) than compound exercises. Right now, considering your stats and the setup of Workout A, I think it's almost more cardio in nature than strength building. Maybe like a body pump class.
When I started I was using 9lb fixed dumbbell but I would finish exercise not feeling any gain, I used to do 20-40 reps, I started with the 16.5 lbs and limited the reps to 12 but thought doing sets of 12reps mean strength not endurance so my next step was to add more sets, like 10x12reps, if it is all endurance then I don't want it, for the time being I have not done a lot of Day A exercises, I will adjust the routines and think about the next step when .. (I'll have to read the article first because I have no clue)Do you have a picture of the shape you have in mind?
http://paleogym.co.uk/wp-content/uploads/2015/02/lean-body.jpg
or the modest version
http://i.imgur.com/hMUH9Np.jpg
Can you put some of the plates from one dumbbell onto the other? Then you could do one arm versions of some of the exercises. You'd still need more weight but that could help for a short time.
Also, there are bodyweight exercises that are challenging and have harder variations available if you have to wait to get more plates for your DBs.0 -
PikaKnight wrote: »Please look into a structured program. What you've got is extremely unbalanced and you won't meet your goal at all.
This.....0 -
Can you put some of the plates from one dumbbell onto the other? Then you could do one arm versions of some of the exercises. You'd still need more weight but that could help for a short time.
Yes I can, when do you personally move to the next level/weight? and regarding the pics, how much weights roughly are we talking about for a similar look, for example for biceps in pic #1 using a dumbbell?PikaKnight wrote: »Please look into a structured program. What you've got is extremely unbalanced and you won't meet your goal at all.
Like this http://www.aworkoutroutine.com/upper-body-template/ or something else?PikaKnight wrote: »Also, there are bodyweight exercises that are challenging and have harder variations available if you have to wait to get more plates for your DBs.
you are right, I will get there once I figure out how to make a proper routine that does not take forever to finish.
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No leg day?
Too much volume on day A. Stick to compounds, quality > quantity.0 -
Alex15161718 wrote: »Can you put some of the plates from one dumbbell onto the other? Then you could do one arm versions of some of the exercises. You'd still need more weight but that could help for a short time.
Yes I can, when do you personally move to the next level/weight? and regarding the pics, how much weights roughly are we talking about for a similar look, for example for biceps in pic #1 using a dumbbell?PikaKnight wrote: »Please look into a structured program. What you've got is extremely unbalanced and you won't meet your goal at all.
Like this http://www.aworkoutroutine.com/upper-body-template/ or something else?PikaKnight wrote: »Also, there are bodyweight exercises that are challenging and have harder variations available if you have to wait to get more plates for your DBs.
you are right, I will get there once I figure out how to make a proper routine that does not take forever to finish.
I'd say start simpler, especially because that's only upper body. Even though you have a weaker lower body (from the sound of it), you can and still need to strengthen it. You'll just probably need to do easy variations, fewer reps or/and lighter weight (if any).
Some suggestions:
Stronglifts 5x5 or ICF 5x5 (which is stronglifts w/ accessories)
NerdFitness has a decent bodyweight routine
Strong Curves (although targeted for women, it's something men can do as well, it has a good exercise index if you need to substitute stuff and has programs for beginners, advanced, with weights, or just bodyweight)
You Are Your Own Gym (a book for bodyweight program)
New Rules of Lifting
There are others but that should give you some variety to look into.
You seem to be trying to do an upper/lower body split, but with starting out and especially since you've mentioned issues with your lower body - I think doing full body 3x a week would be more beneficial for you at this point.
And although you'll see barbells mentioned a lot - there are a lot of alternatives (bodyweight and dumbbells) you could substitute them with.
Some examples:
Barbell Bench Press -> you could do DB Bench Press, DB Incline Bench Press, or Floor Press if you don't have a bench, Push Ups (and there are variations of push ups that get harder - declines, spidermans, etc)
Barbell Squats -> Bodyweight squats, Goblet Squats, Lunges/Reverse Lunges (and you could do these as quarter lunges or half lunges starting out if needed), Bulgarian Split Squats (though not recommended to start off with if you are having issues right now), etc.
BB Bent Over Rows -> Inverted Rows, Pull Ups, DB Bent Over Rows, One Arm Rows
Bodybuilding.com has a great exercise database and here is a link that has some great ideas on substitutions:
http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p10 -
Also, if your knees are bothering you, squats and lunges and leg workouts will help far more than running and elliptical. Working the muscles in your legs will help with imbalances. speaking personally, I had two surgeries on my left knee and it finally feels better now that I've incorporated a ton of squats and lunges into my routines.0
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questionfear wrote: »Also, if your knees are bothering you, squats and lunges and leg workouts will help far more than running and elliptical. Working the muscles in your legs will help with imbalances. speaking personally, I had two surgeries on my left knee and it finally feels better now that I've incorporated a ton of squats and lunges into my routines.
*nod nod*
I had quite a few knee issues myself, but incorporating leg strengthening exercises not only strengthened them, but made many of my issues/pain go away.
The key (especially if you have a preexisting issue) is to focus on form and start out as slow as you need to (fewer reps, light weight)0 -
Alex15161718 wrote: »Can you put some of the plates from one dumbbell onto the other? Then you could do one arm versions of some of the exercises. You'd still need more weight but that could help for a short time.
Yes I can, when do you personally move to the next level/weight? and regarding the pics, how much weights roughly are we talking about for a similar look, for example for biceps in pic #1 using a dumbbell?PikaKnight wrote: »Please look into a structured program. What you've got is extremely unbalanced and you won't meet your goal at all.
Like this http://www.aworkoutroutine.com/upper-body-template/ or something else?PikaKnight wrote: »Also, there are bodyweight exercises that are challenging and have harder variations available if you have to wait to get more plates for your DBs.
you are right, I will get there once I figure out how to make a proper routine that does not take forever to finish.
I would move up in weight the workout after I reach the max reps for the exercise. I can't tell you how much those guys lift but it is significantly more than what you're lifting and they've been at it for a substantial amount of time (years.) You said that you have no idea what kind of weight you should be lifting. Here's a page that shows a few standards:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
Here is a decent full body dumbbell routine:
http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/
You can see by looking at it that it is pretty simple. A good routine doesn't have to be lengthy. Use an established routine.
I would encourage you to add lower body resistance training. You are young. You likely have 50+ years left to depend on your lower body to get you around. Get a trainer or physical therapist if need be but work on strengthening your lower body and back.0 -
WheyStrong wrote: »No leg day?
Too much volume on day A. Stick to compounds, quality > quantity.
Thanks!PikaKnight wrote: »I'd say start simpler, especially because that's only upper body. Even though you have a weaker lower body (from the sound of it), you can and still need to strengthen it. You'll just probably need to do easy variations, fewer reps or/and lighter weight (if any).
Some suggestions:
Stronglifts 5x5 or ICF 5x5 (which is stronglifts w/ accessories)
NerdFitness has a decent bodyweight routine
Strong Curves (although targeted for women, it's something men can do as well, it has a good exercise index if you need to substitute stuff and has programs for beginners, advanced, with weights, or just bodyweight)
You Are Your Own Gym (a book for bodyweight program)
New Rules of Lifting
There are others but that should give you some variety to look into.
You seem to be trying to do an upper/lower body split, but with starting out and especially since you've mentioned issues with your lower body - I think doing full body 3x a week would be more beneficial for you at this point.
And although you'll see barbells mentioned a lot - there are a lot of alternatives (bodyweight and dumbbells) you could substitute them with.
I'm officially http://smashingresumes.com/wp-content/uploads/2012/11/confused-250x250.jpeg
questionfear wrote: »Also, if your knees are bothering you, squats and lunges and leg workouts will help far more than running and elliptical. Working the muscles in your legs will help with imbalances. speaking personally, I had two surgeries on my left knee and it finally feels better now that I've incorporated a ton of squats and lunges into my routines.
Walking and elliptical don't hurt my knee now but I will try to find a routine with proper lower body exercises, thank you!PikaKnight wrote: »
*nod nod*
I had quite a few knee issues myself, but incorporating leg strengthening exercises not only strengthened them, but made many of my issues/pain go away.
The key (especially if you have a preexisting issue) is to focus on form and start out as slow as you need to (fewer reps, light weight)
Will do, thank you for the advice!
I would move up in weight the workout after I reach the max reps for the exercise. I can't tell you how much those guys lift but it is significantly more than what you're lifting and they've been at it for a substantial amount of time (years.) You said that you have no idea what kind of weight you should be lifting. Here's a page that shows a few standards:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
Here is a decent full body dumbbell routine:
http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/
You can see by looking at it that it is pretty simple. A good routine doesn't have to be lengthy. Use an established routine.
I would encourage you to add lower body resistance training. You are young. You likely have 50+ years left to depend on your lower body to get you around. Get a trainer or physical therapist if need be but work on strengthening your lower body and back.
I'm officially lost with the amount of options I have, what about the template? the walking I used to do? the Swedish/aerobic exercises? also that "How to beast" guide requires me to have more wights ready within a week or two max...
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That's the point I'm trying to make. You need to add more weight if you want to progress. You cannot add reps for infinity. Well, you can, but you're not going to attain your goal that way. Every single program requires you to add weight. As a beginner, you should be able to add weight quickly. Additionally, considering that you are a 6' 192 lb. male, you have plenty of room to progress beyond what you are lifting currently. I believe that if you were to go to a gym with a rack of dumbbells, you would figure out that you can currently lift a lot more than 16.5 dumbbells, or 31 pounds at a time. If you have limiting factors (money, etc.) that prevent you from getting more weights or joining a gym, you need to look at something other than weightlifting. The bodyweight programs mentioned up thread would be good. You can do quite a bit with bodyweight training/calisthenics, both on their own and in conjunction with lifting weights.Alex15161718 wrote: »Can you put some of the plates from one dumbbell onto the other? Then you could do one arm versions of some of the exercises. You'd still need more weight but that could help for a short time.
Yes I can, when do you personally move to the next level/weight? and regarding the pics, how much weights roughly are we talking about for a similar look, for example for biceps in pic #1 using a dumbbell?PikaKnight wrote: »Please look into a structured program. What you've got is extremely unbalanced and you won't meet your goal at all.
Like this http://www.aworkoutroutine.com/upper-body-template/ or something else?PikaKnight wrote: »Also, there are bodyweight exercises that are challenging and have harder variations available if you have to wait to get more plates for your DBs.
you are right, I will get there once I figure out how to make a proper routine that does not take forever to finish.
Here is a full body dumbbell routine:
http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/
It tells you to do day 1 with 8 reps then add a rep each workout. I, personally, would not stop at 8 (or 9 or 10...) reps if I could do more. But once I hit 12 reps for all sets I'd up the weight. That might mean upping the weight after one workout or a handful of workouts.
A proper routine doesn't take a ton of time to finish. It doesn't require a ton of different exercises. It will require you to progressively add resistance (I.e., weight if you go with weightlifting.) I can't tell you how much the guys in your pictures lift.Alex15161718 wrote: »WheyStrong wrote: »No leg day?
Too much volume on day A. Stick to compounds, quality > quantity.
Thanks!PikaKnight wrote: »I'd say start simpler, especially because that's only upper body. Even though you have a weaker lower body (from the sound of it), you can and still need to strengthen it. You'll just probably need to do easy variations, fewer reps or/and lighter weight (if any).
Some suggestions:
Stronglifts 5x5 or ICF 5x5 (which is stronglifts w/ accessories)
NerdFitness has a decent bodyweight routine
Strong Curves (although targeted for women, it's something men can do as well, it has a good exercise index if you need to substitute stuff and has programs for beginners, advanced, with weights, or just bodyweight)
You Are Your Own Gym (a book for bodyweight program)
New Rules of Lifting
There are others but that should give you some variety to look into.
You seem to be trying to do an upper/lower body split, but with starting out and especially since you've mentioned issues with your lower body - I think doing full body 3x a week would be more beneficial for you at this point.
And although you'll see barbells mentioned a lot - there are a lot of alternatives (bodyweight and dumbbells) you could substitute them with.
I'm officially http://smashingresumes.com/wp-content/uploads/2012/11/confused-250x250.jpegquestionfear wrote: »Also, if your knees are bothering you, squats and lunges and leg workouts will help far more than running and elliptical. Working the muscles in your legs will help with imbalances. speaking personally, I had two surgeries on my left knee and it finally feels better now that I've incorporated a ton of squats and lunges into my routines.
Walking and elliptical don't hurt my knee now but I will try to find a routine with proper lower body exercises, thank you!PikaKnight wrote: »
*nod nod*
I had quite a few knee issues myself, but incorporating leg strengthening exercises not only strengthened them, but made many of my issues/pain go away.
The key (especially if you have a preexisting issue) is to focus on form and start out as slow as you need to (fewer reps, light weight)
Will do, thank you for the advice!
I would move up in weight the workout after I reach the max reps for the exercise. I can't tell you how much those guys lift but it is significantly more than what you're lifting and they've been at it for a substantial amount of time (years.) You said that you have no idea what kind of weight you should be lifting. Here's a page that shows a few standards:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
Here is a decent full body dumbbell routine:
http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/
You can see by looking at it that it is pretty simple. A good routine doesn't have to be lengthy. Use an established routine.
I would encourage you to add lower body resistance training. You are young. You likely have 50+ years left to depend on your lower body to get you around. Get a trainer or physical therapist if need be but work on strengthening your lower body and back.
I'm officially lost with the amount of options I have, what about the template? the walking I used to do? also that "How to beast" guide requires me to have more wights ready within a week or two max...
You've been given several options (specific programs, a template that shows how a program could be set up, etc.) Sit down and read through them. Decide what you are willing to do to reach your goal and then plan accordingly. What you are doing now will not get you there.
I'm not even sure what you're asking about your walking. And I know nothing about Swedish aerobics.0 -
Disclaimer: I didn't bother reading all of the other posts in the stream but was wondering why so much volume in one day and why you couldn't split you routine into other days especially if you're finding difficulty in getting through Day A to begin with. Also, what is your overall goal? Are you trying to gain muscle mass, burn fat, tone up or a combination of these? You need to tailor a program to what your overall goal is. There are plenty of programs that you can find online that will give you a good basis of exercise, volume and intensity to achieve what you want. This one just kind of seems all over the place, as well as there are almost no lower body exercises listed. You should never neglect your lower half as you can burn more calories using your lower body than you can your upper body, there's just so much muscle down below that you're neglecting.0
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Lots of great advice has been given so take some time to go through it and start a simple program that targets the entire body evenly. If this has been addressed and I missed it, I apologize, but as far as your first sentence: "it is taking me hours to finish with rests (1-2 min) between sets and rest between each exercise (5 min), without even adding the 1-2h rest mentioned below." whatever program you do this seems like far too much rest time between sets and exercises. This will eat into your time and reduce your overall effects, IMHO.0
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Alex15161718 wrote: »WheyStrong wrote: »No leg day?
Too much volume on day A. Stick to compounds, quality > quantity.
Thanks!PikaKnight wrote: »I'd say start simpler, especially because that's only upper body. Even though you have a weaker lower body (from the sound of it), you can and still need to strengthen it. You'll just probably need to do easy variations, fewer reps or/and lighter weight (if any).
Some suggestions:
Stronglifts 5x5 or ICF 5x5 (which is stronglifts w/ accessories)
NerdFitness has a decent bodyweight routine
Strong Curves (although targeted for women, it's something men can do as well, it has a good exercise index if you need to substitute stuff and has programs for beginners, advanced, with weights, or just bodyweight)
You Are Your Own Gym (a book for bodyweight program)
New Rules of Lifting
There are others but that should give you some variety to look into.
You seem to be trying to do an upper/lower body split, but with starting out and especially since you've mentioned issues with your lower body - I think doing full body 3x a week would be more beneficial for you at this point.
And although you'll see barbells mentioned a lot - there are a lot of alternatives (bodyweight and dumbbells) you could substitute them with.
I'm officially http://smashingresumes.com/wp-content/uploads/2012/11/confused-250x250.jpegquestionfear wrote: »Also, if your knees are bothering you, squats and lunges and leg workouts will help far more than running and elliptical. Working the muscles in your legs will help with imbalances. speaking personally, I had two surgeries on my left knee and it finally feels better now that I've incorporated a ton of squats and lunges into my routines.
Walking and elliptical don't hurt my knee now but I will try to find a routine with proper lower body exercises, thank you!PikaKnight wrote: »
*nod nod*
I had quite a few knee issues myself, but incorporating leg strengthening exercises not only strengthened them, but made many of my issues/pain go away.
The key (especially if you have a preexisting issue) is to focus on form and start out as slow as you need to (fewer reps, light weight)
Will do, thank you for the advice!
I would move up in weight the workout after I reach the max reps for the exercise. I can't tell you how much those guys lift but it is significantly more than what you're lifting and they've been at it for a substantial amount of time (years.) You said that you have no idea what kind of weight you should be lifting. Here's a page that shows a few standards:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
Here is a decent full body dumbbell routine:
http://www.howtobeast.com/gain-mass-with-dumbbell-bulking-routine/
You can see by looking at it that it is pretty simple. A good routine doesn't have to be lengthy. Use an established routine.
I would encourage you to add lower body resistance training. You are young. You likely have 50+ years left to depend on your lower body to get you around. Get a trainer or physical therapist if need be but work on strengthening your lower body and back.
I'm officially lost with the amount of options I have, what about the template? the walking I used to do? the Swedish/aerobic exercises? also that "How to beast" guide requires me to have more wights ready within a week or two max...
OP - what we are trying to say is that your original template should be scrapped and you need to start over and build a new one.
If you only have access to dumbbells then I would suggest following the structured program that was given to you for dumbbells only work out. Additionally, if you want to add in some cardio on your off days that is fine; however, I would highly recommend that you have one, one hundred percent rest day for recovery.
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