Weight Routine Question
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HFS1108
Posts: 7
Hi, my name is Dudley.
I originally lost about 50 lbs over the course of about 6 months, going from 250-200, doing nothing but cardio (Jogging, basketball, biking, golf, etc). Since then I've been trying to get into a weightlifting routine, mostly upper body because for some reason I just really hate working out my lower body so I just let my cardio take care of that for me.
I've been weightlifting for 4 months now and I've tried to change the routine up a lot between months:
1st month I did 3 x 10 with supersets for each muscle group (Chest, Shoulder, Tri, Shoulder Bi)
2nd I did 3 x 4 with no supersets
Right now I've been doing 5 x 20 trying to take less than 1 min breaks between sets
Then for abs I've been doing 100 crunches, 100 cockroaches, 25 kickouts, bicycle and reverse bicycle for 30 seconds, 50 ab twists w/ a 30-40 lb dumbell, and then 50 side bends with a couple 50 lb dumbells.
I guess I'm just wondering if this is a good routine? I've lost a bunch of weight but still have some noticeable fat in bad areas (love handles) and looking for any tips on how to help.
I originally lost about 50 lbs over the course of about 6 months, going from 250-200, doing nothing but cardio (Jogging, basketball, biking, golf, etc). Since then I've been trying to get into a weightlifting routine, mostly upper body because for some reason I just really hate working out my lower body so I just let my cardio take care of that for me.
I've been weightlifting for 4 months now and I've tried to change the routine up a lot between months:
1st month I did 3 x 10 with supersets for each muscle group (Chest, Shoulder, Tri, Shoulder Bi)
2nd I did 3 x 4 with no supersets
Right now I've been doing 5 x 20 trying to take less than 1 min breaks between sets
Then for abs I've been doing 100 crunches, 100 cockroaches, 25 kickouts, bicycle and reverse bicycle for 30 seconds, 50 ab twists w/ a 30-40 lb dumbell, and then 50 side bends with a couple 50 lb dumbells.
I guess I'm just wondering if this is a good routine? I've lost a bunch of weight but still have some noticeable fat in bad areas (love handles) and looking for any tips on how to help.
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Replies
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No its not.
Look up Starting Strength or Stronglifts.
Train your lower body ffs, it has more muscle mass in it, it will help you lose weight0 -
You haven't stated your goal, but I am assuming you want to build some reasonable muscle, so with that in mind.
In terms of building muscle, ignoring your lower body is a cardinal sin. As with all Compound (multi joint) moves Squats and Deadlifts help increase testosterone levels. They also give your Abs the workout you are looking for.
Also, even if your program was successful, you would end up looking like a North Sea oil rig with large mass on matchstick legs - it's not a good look!
Avoid Isolation exercises and concentrate on Compound movesAs you're new to lifting I would suggest a full body similar to the one below that I know as the Ten Tigers Full Body . Rotate between workout A & B and train three times a week. Weight wise, you should be aiming to fail on the last rep of the last set . Start with 3x10 reps
Workout A
Squats
Bench press
Stiff Legged deadlift
Military press
Chinups
Workout B
Deadlift
Dips
Lunges
Dumbbell shoulder press
Bent Over Rows
Don't forget diet, you need a decent amount of protein from a variety of sources approx, 2grams per KG and it is difficult (though not impossible especially for a beginner ) to build muscle on a calorie deficit.
I'm sure others will have some good ieas for you and I am sure some people will prefer Split routines but whatever you do - Good Luck
Gareth0 -
First off congrats on your 50lb. loss. If you are serious about weightlifting, you should put alot of time into your legs. Most of the muscle mass in our bodies resides in the legs, and cardio isn't going to do anything for them. As someone else said if you succeed at all with an upper body workout, you are going to look top heavy. Depending on your goals, build muscle, lose more weight etc. will determine what you need to do. My opinion is no matter what your goals are stay away from isolation exercises and focus on compoud exercises. The squat, or some form of it, should be in your workout no matter how you structure it. Also doing that many ab exercises in one workout is not going to build your abs (if that's what you're determined to do) any quicker than a couple of sets of crunches and planks. Hope some of this helps.0
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Thanks for the feedback.
Right now I'm home from school and limited in the equipment I can use so I can't deadlift or any kind of heavy squat. I'm hoping to get 2-3 more workouts back in before I leave for school, any advice on a a slightly structured full body workout before I can get to a real gym?0 -
I'm not sure if this will work for men, as y'all are stronger than me, but I only have dumbbells at home (the kind you add little plates too, not the pre-set weight kind). I load one up with 50-60 pounds and do 5 sets of 10 sumo squats with that. I also do lunges, since it's one leg at a time and I don't need as much weight (one legged squats with your back leg balanced on a chair would also work). I also do dumbbell dead lifts. But really it depends on how much weight you have now vs. how much is a challenge for you.0
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No its not.
Look up Starting Strength or Stronglifts.
Train your lower body ffs, it has more muscle mass in it, it will help you lose weight
Once you can get into a real gym, take the above advice please.
EDIT: Regarding your last question about what to do in the next 2-3 workouts, for sheer simplicity I'd say do what you were doing in month 1 since you would at least be operating in a reasonable rep range.0 -
bump0
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You have no Barbell? You only have Dumbells?
Try and throw in some Kroc Rows, Chins and Lunges0 -
You have no Barbell? You only have Dumbells?
Try and throw in some Kroc Rows, Chins and Lunges
For the next week and a half, yes.
I looked up stronglifts, is it just this?
Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5
Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x50 -
How about this for my next few workouts?
3 x 10 Bench Press
3 x 10 Dumbbell shoulder press
3 x 10 kroc rows
3 x 10 lunges0 -
double post0
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triple post0
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Yup, thats pretty much SL.
That routine looks alright for now, if you can, why not throw in some chins and dips? Chin up bars are mega cheap and all you need to do some dips is a couple of chairs0 -
I added dips to the workout and I feel pretty good. Felt weird to do legs again, I'm gonna be sore as hell tomorrow. Wish I had heavier dumbbells, I had to use 60's when I was doing the Kroc rows.
I'll update you guys once I start doing compound lifts so I can see where I stand with you guys weight wise.
My squat max when I was 16 was 375, so who knows what the hell it is now.0 -
No its not.
Look up Starting Strength or Stronglifts.
Train your lower body ffs, it has more muscle mass in it, it will help you lose weight
Once you can get into a real gym, take the above advice please.
EDIT: Regarding your last question about what to do in the next 2-3 workouts, for sheer simplicity I'd say do what you were doing in month 1 since you would at least be operating in a reasonable rep range.
Just say no to chicken legs.0 -
I recommend the Stronglifts 5x5 program. It has an awesome beginners program. All compound exercises to build core strength.0
