Come and critique my weightlifting regimen

Chaotic42

Lifer
Jun 15, 2001
33,936
1,113
126
So I've been hitting the gym four to five times per week for about two months now. I really enjoy it and I'm noticing results. I'm losing fat, but gaining muscle, and staying at about the same weight. I wanted to see what you guys think about what I've been doing. Here's what I do:

-Cardio until my heart rate reaches 130
-Isolation machine 1 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 2 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 3 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 4 - Lift at a weight such that I can do 10-15, but no more
-Cardio until my heart rate reaches 140
-Isolation machine 1..4 - Lift at a weight such that I can do 5-8, but no more
-Cardio until my heart rate reaches 140
-Isolation machine 1 - Lift at a weight such that I can do 1-4, but no more
-Isolation machine 1 - Lower weight by ~25%. Lift until I can't do any more
-Isolation machine 1 - Lower weight by another ~25%. Lift until I can't do any more
-Isolation machine 1 - Lower weight to a couple of plates. Lift until I can't do any more
-Isolation machine 2 - Lift at a weight such that I can do 1-4, but no more

And so on through however many different exercises I'm doing. I then walk back to work. This usually takes 25-40 minutes. Any thoughts? Also, at what point (if any) should I be looking into protein supplements? I'll usually have a Greek yogurt for breakfast, a natural peanut butter on wheat sandwich (I drain off most of the oil on a new jar to get rid of the fat), and then something like Subway or a rotisserie chicken for dinner. I may snack on fruit or broccoli during the day. I'm bad on the weekends, but I'm trying to cut that back.

So what do you all think?
 
Sep 29, 2004
18,656
67
91
Age, weight, sex, height.

What I think will be highly dependant on if you weight 300 pounds or 125 pounds.

Protein ... Debatable and depends on how heavy you are lifting. 0.5 grams per pound is what I aim for. I weigh 215 and bench 230 1RM (1 rep max). Maybe 235 1 RM ;-)

What are your goals? To run a 5K? To gain strength or to look good at the beach or a mix?

To be honest .. from what I see. I think the fact that you are doing something is great. I think what you are doing needs alot of work. Does your gym have free weights?
 

Chaotic42

Lifer
Jun 15, 2001
33,936
1,113
126
Age, weight, sex, height.

What I think will be highly dependant on if you weight 300 pounds or 125 pounds.

Protein ... Debatable and depends on how heavy you are lifting. 0.5 grams per pound is what I aim for. I weigh 215 and bench 230 1RM (1 rep max). Maybe 235 1 RM ;-)

What are your goals? To run a 5K? To gain strength or to look good at the beach or a mix?

31, 240lbs, Male, 6'2"
Goals: To be healthy, gain muscle, lose fat, and look decent at the beach (in that order)
 
Sep 29, 2004
18,656
67
91
You should read the sticky for the forum:
http://forums.anandtech.com/showthread.php?t=162171

Sounds like you have no interest in running or doing a 5K one day.

I'd do the strong lifts or starting strength program. If doing it, read up on them and do exactly as they say! You basically need to lift 3 days a week. And trust me, once you get into heavier weights, you won't need cardio.

So, proper diet and a weight training program. When it comes to strong lifts and starting strength, people debate which is better. Listen, they are novice programs. And as such, both are good. What is important is that you do one of them and stick to it.

This is how I started:
http://stronglifts.com/

Also, watch everything you can by a guy named Mark Rippetoe if you get into weight training.
 

mple

Senior member
Oct 10, 2011
278
1
71
So I've been hitting the gym four to five times per week for about two months now. I really enjoy it and I'm noticing results. I'm losing fat, but gaining muscle, and staying at about the same weight. I wanted to see what you guys think about what I've been doing. Here's what I do:

-Cardio until my heart rate reaches 130
-Isolation machine 1 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 2 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 3 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 4 - Lift at a weight such that I can do 10-15, but no more
-Cardio until my heart rate reaches 140
-Isolation machine 1..4 - Lift at a weight such that I can do 5-8, but no more
-Cardio until my heart rate reaches 140
-Isolation machine 1 - Lift at a weight such that I can do 1-4, but no more
-Isolation machine 1 - Lower weight by ~25%. Lift until I can't do any more
-Isolation machine 1 - Lower weight by another ~25%. Lift until I can't do any more
-Isolation machine 1 - Lower weight to a couple of plates. Lift until I can't do any more
-Isolation machine 2 - Lift at a weight such that I can do 1-4, but no more

If you want to be serious about lifting, ditch the machines and subscribe to a proven lifting program. Any variation of the 5x5 or 3x5 barbell programs are good. I prefer ICF 5x5. It has the right amount of volume and the right amount of accessory work to augment the big 3. Expect to invest at least 90 minutes 3x a week to get through the workout.

And so on through however many different exercises I'm doing. I then walk back to work. This usually takes 25-40 minutes. Any thoughts? Also, at what point (if any) should I be looking into protein supplements? I'll usually have a Greek yogurt for breakfast, a natural peanut butter on wheat sandwich (I drain off most of the oil on a new jar to get rid of the fat), and then something like Subway or a rotisserie chicken for dinner. I may snack on fruit or broccoli during the day. I'm bad on the weekends, but I'm trying to cut that back.

So what do you all think?

Please read the link below to learn how to compose a proper diet to meet your goals.

http://forum.bodybuilding.com/showthread.php?t=121703981

The names of the individual foods you eat have no meaning outside of the context of your total diet. Protein is food whether it comes from chicken or highly processed powders, regardless of what the supplement industry is convincing you to believe. I hope the reason you're draining the oil out of a jar of PB is because you hate the way it tastes and not because you believe it's bad for you.
 

Chaotic42

Lifer
Jun 15, 2001
33,936
1,113
126
Thanks, guys, I'll check that stuff out. My initial reason for not using the barbells was that I was under the impression that I needed to build up some strength before I could use the free weights properly.

Sounds like you have no interest in running or doing a 5K one day.
Nah. At first I thought I might want to, but I can't think of a good reason to worry about that. If I can't keep exercise interesting, I won't do it, and running is about the least interesting thing I can think of.

I hope the reason you're draining the oil out of a jar of PB is because you hate the way it tastes and not because you believe it's bad for you.

Absolutely. The Smucker's Natural PB is just way too oily for me.
 
Sep 29, 2004
18,656
67
91
Protein is food whether it comes from chicken or highly processed powders, regardless of what the supplement industry is convincing you to believe. I hope the reason you're draining the oil out of a jar of PB is because you hate the way it tastes and not because you believe it's bad for you.

Actually, there is something called bioavailability.

http://en.wikipedia.org/wiki/Bioavailability

Best sources are:
1) whey powder
2) cooked eggs
3) everything else

Whey powder is 20-45% better than cooked eggs. 100 grams of eggs protein is not the same as 100 grams of whey. You need 120-140 grams of egg protein to get the same protein absorption by the body as 100 grams of whey.

As for peanut butter in general (remember your grain of salt):
http://www.slashfood.com/2011/04/25/is-your-peanut-butter-carcinogenic/

But 95% of supplements are downright crap. The biggest abuser is pre-workout supplements that basically give you a caffeine induced buzz.
 
Sep 29, 2004
18,656
67
91
Thanks, guys, I'll check that stuff out. My initial reason for not using the barbells was that I was under the impression that I needed to build up some strength before I could use the free weights properly.

Learning form can be done with any weights. Just don't use to heavy of weights. Start light.

People say friends laugh at them dead lifting 90 pounds but they stop laughing when they are deadlifting 300 pounds 3 months later.
 

Chaotic42

Lifer
Jun 15, 2001
33,936
1,113
126
Alright, I ordered the Starting Strength book and some gloves. Guess I'll move to the barbell section of the gym. Hopefully those middle school girls don't play keep away with my water bottle again. So mean...
 

Zivic

Diamond Member
Nov 25, 2002
3,505
38
91
So I've been hitting the gym four to five times per week for about two months now. I really enjoy it and I'm noticing results. I'm losing fat, but gaining muscle, and staying at about the same weight. I wanted to see what you guys think about what I've been doing. Here's what I do:

-Cardio until my heart rate reaches 130
-Isolation machine 1 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 2 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 3 - Lift at a weight such that I can do 10-15, but no more
-Isolation machine 4 - Lift at a weight such that I can do 10-15, but no more
-Cardio until my heart rate reaches 140
-Isolation machine 1..4 - Lift at a weight such that I can do 5-8, but no more
-Cardio until my heart rate reaches 140
-Isolation machine 1 - Lift at a weight such that I can do 1-4, but no more
-Isolation machine 1 - Lower weight by ~25%. Lift until I can't do any more
-Isolation machine 1 - Lower weight by another ~25%. Lift until I can't do any more
-Isolation machine 1 - Lower weight to a couple of plates. Lift until I can't do any more
-Isolation machine 2 - Lift at a weight such that I can do 1-4, but no more

And so on through however many different exercises I'm doing. I then walk back to work. This usually takes 25-40 minutes. Any thoughts? Also, at what point (if any) should I be looking into protein supplements? I'll usually have a Greek yogurt for breakfast, a natural peanut butter on wheat sandwich (I drain off most of the oil on a new jar to get rid of the fat), and then something like Subway or a rotisserie chicken for dinner. I may snack on fruit or broccoli during the day. I'm bad on the weekends, but I'm trying to cut that back.

So what do you all think?
where did you even come up with this? Seriously??? I see something like this, just the effort to type it out seems ridiculous and just pulled from someone's head that thought, hey, let's over complicate things as much as possible, and on top of that, do crap lifts.... going through a workout like that, you would fit in just fine with the fools I saw lifting last night at my gym.

KISS - Bench, Squat, Dead. throw in some accessory lifts like lat pulls, maybe a few arm curls and you are done. Cardio after you lift, or preferably separated by at least a few hrs from your lifting session.
 

Blackjack200

Lifer
May 28, 2007
15,995
1,686
126
Alright, I ordered the Starting Strength book and some gloves. Guess I'll move to the barbell section of the gym. Hopefully those middle school girls don't play keep away with my water bottle again. So mean...

Heh, the author has some words about the use of gloves. :biggrin:

Good luck, I'm doing the same program. You'll be starting very light but before you know it you'll be looking down your nose at everyone else in the gym. :p
 

mple

Senior member
Oct 10, 2011
278
1
71
Alright, I ordered the Starting Strength book and some gloves. Guess I'll move to the barbell section of the gym. Hopefully those middle school girls don't play keep away with my water bottle again. So mean...

Youtube fitness channels (Matt Ogus, Elliot Hulse, Omar Isuf, etc) have excellent videos breaking down technique and execution of the big 3 lifts. Rippetoe's book is great reading material for execution of lifts as well, but keep in mind Rippetoe's a powerlifter, not a bodybuilder. If you follow SS as it's written, you'll get strong very quickly, but also very fat. For this reason, I prefer ICF 5x5.
 

Blackjack200

Lifer
May 28, 2007
15,995
1,686
126
Rippetoe's book is great reading material for execution of lifts as well, but keep in mind Rippetoe's a powerlifter, not a bodybuilder. If you follow SS as it's written, you'll get strong very quickly, but also very fat.

Rippetoe competed as a powerlifter but has long since retired. His program is not for powerlifters, it was developed primarly to provide a strength base for young athletes who want to play high school sports, but as he points out in his book, the beginner program is appropriate for everyone that lacks that strength base, no matter what their eventual goals are.

I go with Rippetoe because he's been developing his method by direct coaching experience for 35 years. He's trained hundreds of people and knows what works best for a beginner.

And you won't get fat on his program. You will lose your six pack if you have one, but you will look like an athlete.
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
What you look like is 90% a function of WHAT YOU EAT. If your macro split is RUBBISH you will look terrible. Training a certain way won't make you lose your 6 pack but over eating will.

Koing
 

Blackjack200

Lifer
May 28, 2007
15,995
1,686
126
Rippetoe calls for 4,000-6,000 calories a day for underweight guys, that's what mple is referring to. It's definitely a program that's focussed on performance and not physique.
 

Malfeas

Senior member
Apr 27, 2005
829
0
76
where did you even come up with this? Seriously??? I see something like this, just the effort to type it out seems ridiculous and just pulled from someone's head that thought, hey, let's over complicate things as much as possible, and on top of that, do crap lifts.... going through a workout like that, you would fit in just fine with the fools I saw lifting last night at my gym.

KISS - Bench, Squat, Dead. throw in some accessory lifts like lat pulls, maybe a few arm curls and you are done. Cardio after you lift, or preferably separated by at least a few hrs from your lifting session.

This. On your main lifts do 3 to 5 reps for 3 to 5 sets, if the lift went well add 5 to 10 lbs next session. Accessory lifts are usually lighter in weight, and in the 8 to 12+ range.

Don't eat like pig and you won't get fat, avoid high amounts of grains, eat more meat/vegetables/fruit. If you want to lose weight, eat just enough to feel full/satiated but still feel a little hungry.

Lift to get strong. Run to stay fit. Stretch to stay loose. Shut your pie hole to be lean. *I borrowed this saying from a well known powerlifter*
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
Rippetoe calls for 4,000-6,000 calories a day for underweight guys, that's what mple is referring to. It's definitely a program that's focussed on performance and not physique.

A newbie doesn't need to eat 4-6k calories per day...I'm sure 500-800 over maintenance would be PLENTY. Or hell even 1000calories over maintenance.

Koing
 

classy

Lifer
Oct 12, 1999
15,219
1
81
A newbie doesn't need to eat 4-6k calories per day...I'm sure 500-800 over maintenance would be PLENTY. Or hell even 1000calories over maintenance.

Koing

Correct. The problem with gaining weight is staying consistent each day to consume the correct amount of calories. 500-800 is perfect because its easily achievable each day.
 

Chaotic42

Lifer
Jun 15, 2001
33,936
1,113
126
where did you even come up with this? Seriously??? I see something like this, just the effort to type it out seems ridiculous and just pulled from someone's head that thought, hey, let's over complicate things as much as possible, and on top of that, do crap lifts.... going through a workout like that, you would fit in just fine with the fools I saw lifting last night at my gym.

KISS - Bench, Squat, Dead. throw in some accessory lifts like lat pulls, maybe a few arm curls and you are done. Cardio after you lift, or preferably separated by at least a few hrs from your lifting session.

Well, that's why I asked :p

My thinking was that by doing that I'd exert each muscle group fully.
 
Sep 29, 2004
18,656
67
91
Alright, I ordered the Starting Strength book and some gloves. Guess I'll move to the barbell section of the gym. Hopefully those middle school girls don't play keep away with my water bottle again. So mean...

Starting Strength .. EXCELLENT! Does it still come with a DVD? If so, that DVD is priceless.

Gloves ... you won't need them right away if ever. But they're coming either way at this point.
 
Sep 29, 2004
18,656
67
91
"The only legitimate use for a glove is to cover an injury... A desire to prevent callus formation (possibly so as to not snag one's pantyhose) does not constitute a legitimate use. " - Rippetoe

"If you insist on wearing gloves, make sure they match your purse. " - Rippetoe
 

Zivic

Diamond Member
Nov 25, 2002
3,505
38
91
Well, that's why I asked :p

My thinking was that by doing that I'd exert each muscle group fully.

so you made it up yourself?

not to just pick fun, but I am curious. When it came to putting it together, all the things you have seen/experienced related to working out, have you ever heard of anyone putting together or doing a workout like that? For instance, you went to the gym, saw a guy that was in great shape and you watched what he did for his workout... and that is what he was doing. seriously not just trying to pick on you, but I am curious about the thought process. I know you said you thought about needing some initial strength before hitting the free weights, but that workout goes beyond just that
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
so you made it up yourself?

not to just pick fun, but I am curious. When it came to putting it together, all the things you have seen/experienced related to working out, have you ever heard of anyone putting together or doing a workout like that? For instance, you went to the gym, saw a guy that was in great shape and you watched what he did for his workout... and that is what he was doing. seriously not just trying to pick on you, but I am curious about the thought process. I know you said you thought about needing some initial strength before hitting the free weights, but that workout goes beyond just that

This gives me a good thread idea :)

Koing
 

Chaotic42

Lifer
Jun 15, 2001
33,936
1,113
126
so you made it up yourself?

not to just pick fun, but I am curious. When it came to putting it together, all the things you have seen/experienced related to working out, have you ever heard of anyone putting together or doing a workout like that? For instance, you went to the gym, saw a guy that was in great shape and you watched what he did for his workout... and that is what he was doing. seriously not just trying to pick on you, but I am curious about the thought process. I know you said you thought about needing some initial strength before hitting the free weights, but that workout goes beyond just that

Well, I thought about doing what the other guys do, but I didn't see how texting or creeping on women would help me build any muscle.

I couldn't find the exact article I read, but this one is very similar. http://www.webmd.com/fitness-exercise/news/20100813/want-to-build-muscle-light-weights-will-do

-
&#8220;We&#8217;re convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles,&#8221; Phillips says. &#8220;We&#8217;re excited to see where this new paradigm will lead.&#8221;
-

As for the gloves, I'll trust the guy on form and science, but I've got no desire for unnecessary calluses. ;)

Edit: Oh, and don't worry, I don't get the impression that you're picking on me or anything. I'm pretty difficult to offend. Usually I'm the one worried about offending someone else. Blunt honesty is a rare thing these days and I appreciate it.
 
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