Looking for a routine.

[KeithTalent]

Hello friends. I have mainly just been running for the past year or two, with a bit of yoga thrown in here and there. Now, since I just moved to a place with a free gym and will also be unable to run outside due to a harsher Winter in my new locale, I was thinking of trying to get a new routine going; of course still doing cardio, but bringing in some weight lifting a well.

I am 6'1" and 175 pounds currently, so I am probably 5 pounds over where I want to be. That's not huge though, so I'm not overly concerned about losing weight, I am mainly looking to tone up, maybe build a bit of muscle in my arms, and to keep my metabolism up so I can eat what I want on the weekends without getting super fat.

I looked around and saw a few different routines that looked ok, but could not figure out which way to go.

The gym I will be using has cardio equipment, most common weight machines, as well as a full compliment of dumbbells. Did not see a big bar/weight rack and would not have a spotter anyway to do massive bench presses or whatever. Also, please keep in mind that I have not really lifted weights at all in maybe the past three years.

Any help/advice would be very much appreciated!

KT

 

[z1ggy]

Well the question really is, do you want to make real gains, or just go the gym casually and pretend/hope you'll get something out of it?

I spent so many years in the gym when I was younger, and made barely any progress. That is until I took control of my diet. I am not as strong, as big, or have as great of a physique as some in here, but I can tell you with out a doubt, that until you worry about diet and how you eat, the gym won't matter that much.

I took control of my diet, and my lifts all went up by about 30-40% in 2 months.

So the real question you should also be asking is: "How should I be eating to promote muscle gain with minimal gains in fat along the way?"

The gym part is easy. Show up 3-4x a week, lift every muscle group along the way somewhere in the 8-12 range, recording your weight lifted and ensuring you increase it when applicable. I was placing waaaaay too much mind power into creating all sorts of elaborate plans for lifting, reading about supplements, etc. Look through my lean gains thread, you'll see. By my last post, I've realized that none of it matters. It's all about pushing yourself, and not just in the gym, but what you put on your plate.

 

[KeithTalent]

Well I'm not trying to get huge, or be a super hardcore weights guy, or anything like that, and one problem with the whole food thing is that I essentially go to restaurants as a hobby, so cutting out all of the deliciousness from my life is not something I want to do.

What I want to do is something that will just help me build a bit of strength and keep my metabolism up. Is there a newb guide with specific exercises you could recommend? I had a workout routine from a trainer back in the day, but I have forgotten pretty much all of it by now.

KT

 

[smackababy]

It is probably the best course to see a trainer again. Make goals and get a routine that will help you hit those goals. No workout routine is going to work for everyone the same.

 

[KeithTalent]

It is probably the best course to see a trainer again. Make goals and get a routine that will help you hit those goals. No workout routine is going to work for everyone the same.

You may be right. Was not a huge fan of having a personal trainer, but I guess it's useful for getting an established routine.

KT

 

[z1ggy]

You may be right. Was not a huge fan of having a personal trainer, but I guess it's useful for getting an established routine.

KT

I do what I have found works best for me, both in the gym and in the kitchen.

As far as you being a foodie, etc., you can plan for that. A Personal Trainer can be a good thing, in fact maybe a great thing, if they know what they are doing. I personally don't want one. I get a lot of satisfaction out of watching pro's on youtube and shaping my routines here and there based on a few things they may do. The plus is, 90% of them are personal trainers as is, and post videos to their youtube channel for fun (and obviously money).

I can link you to their channels later on if you like. A few names/channels to consider if you search:

Legends of Aesthetics
Physiques of Greatness
Michael Kory Fitness
Eric Helms (he's especially good, extremely smart and knowledgeable)

I don't want to pay some dude hundreds of dollars to tell me things I can go find out on my own. But, that may be better suited for you.

 

[KeithTalent]

I do what I have found works best for me, both in the gym and in the kitchen.

As far as you being a foodie, etc., you can plan for that. A Personal Trainer can be a good thing, in fact maybe a great thing, if they know what they are doing. I personally don't want one. I get a lot of satisfaction out of watching pro's on youtube and shaping my routines here and there based on a few things they may do. The plus is, 90% of them are personal trainers as is, and post videos to their youtube channel for fun (and obviously money).

I can link you to their channels later on if you like. A few names/channels to consider if you search:

Legends of Aesthetics
Physiques of Greatness
Michael Kory Fitness
Eric Helms (he's especially good, extremely smart and knowledgeable)

I don't want to pay some dude hundreds of dollars to tell me things I can go find out on my own. But, that may be better suited for you.

That's very helpful, thanks. I will take a look at these tonight and see what I can glean from them. :thumbsup: I have no problem going it alone, but I just have no idea where to start.

KT

 

[z1ggy]

That's very helpful, thanks. I will take a look at these tonight and see what I can glean from them. :thumbsup: I have no problem going it alone, but I just have no idea where to start.

KT

Oh another good guy is Alain Gonzalez, but I forget his channel name. I think it's Muscle Monsters.

Well, sounds like you just want some "small" gains, and something simple. It doesn't get any simpler than Starting Strength. A simple description of this routine is 5 sets of 5 reps, of 3 different lifts, 3 times a week. It is very good for beginners as it is simple and allows for progress every single week, for many weeks in a row. It will build a good strength core for you, and allow you to branch out to a more advanced routine later if you wanted to.

SS (as you'll see it abbreviated) is a great intro way to get back in the weight room. Only down side is, you'll be in the gym for about 60 mins at a time, if that's a turn off. Maybe not initially, but once you start putting on more weight, you'll need more rest.

 

[KeithTalent]

That SS sounds right up my alley, for now anyway. An hour at the gym is no issue, I run for longer than that a few times a week and to hit the gym I do not even need to go outside.

Thanks again.

KT

 

[blackdogdeek]

Another suggestion similar to SS is StrongLifts 5x5.

 

[KeithTalent]

Another suggestion similar to SS is StrongLifts 5x5.

Thanks, I'll check this out too.

KT

 

[repoman0]

Another suggestion similar to SS is StrongLifts 5x5.

They're essentially identical IIRC except SS has power cleans and StrongLifts has bent-over rows and one is 3x5 and one 5x5 (doesn't really make a difference in the long run)

I suggest not worrying about any Oly or Oly-like lifts until you can do you basic lifts with good form (squat, deadlift, bench/overhead press). I'm not really sure why a "starting" program has power cleans in it ... maybe I'm just uncoordinated but it took a not insignificant amount of work to get cleans down even after the rest of my lifts were solid.

They are fun though.

 

[GasX]

A rowing machine will meet all of your goals in one whole body exercise

 

[z1ggy]

They're essentially identical IIRC except SS has power cleans and StrongLifts has bent-over rows and one is 3x5 and one 5x5 (doesn't really make a difference in the long run)

I suggest not worrying about any Oly or Oly-like lifts until you can do you basic lifts with good form (squat, deadlift, bench/overhead press). I'm not really sure why a "starting" program has power cleans in it ... maybe I'm just uncoordinated but it took a not insignificant amount of work to get cleans down even after the rest of my lifts were solid.

They are fun though.

Well, you're supposed to start with just the bar, which is 45lb. Also, there's plenty of pictures and guides for how to do it, plus anybody can go watch a bunch of youtube videos on how it's done.

Granted, when I first did power lifting years ago, the clean took me the longest to do properly. It's a great total body lift though and it gets your heart pumping big time. The only reason I don't do it now is because my gym does not have bumper plates. No way I am doing power cleans or any lift where I throw weight up in the air with metal plates.

 

[KeithTalent]

So went to the gym for the first time this morning. Did some random weights and a bit of cardio. There is definitely not a big rack with plates and whatnot, so some of the stuff in the routines you guys suggested is not really possible.

I think I may try this routine and see how it goes: http://www.muscleandfitness.com/wor...complete-mf-beginners-training-guide-0?page=0 Looks like it should ease me into things.

KT

 

[JBT]

I'd take a look at BodyBeast (One of Beachbody's programs) All you need are dumb bells, a bench, and a pull up bar. It includes a nutrition plan for building muscle while minimizing bf%. I've been doing it awhile and have had good results with all their programs. 285 to 170, and back to 185 while doing BodyBeast.

 

[z1ggy]

I'd take a look at BodyBeast (One of Beachbody's programs) All you need are dumb bells, a bench, and a pull up bar. It includes a nutrition plan for building muscle while minimizing bf%. I've been doing it awhile and have had good results with all their programs. 285 to 170, and back to 185 while doing BodyBeast.

There's really no such thing for building muscle while lowering body fat. Generally, you pick one or the other, unless you are almost a total beginner. OP seems like he is, so he may actually gain muscle and lose fat all at once, but only for a short time, maybe a month or two.

I've done almost all the beach body programs, just to try them, but they weren't for me. Not saying they aren't a good program, but I think it's meant for people just looking to stay healthy, burn a few extra calories, etc, which could potentially be right up OPs alley.

I guess I am just partial to SS/SL because I've done them both, and I also enjoy lifting weights in a weight room as opposed to anything at home.
___

OP the link to the work out you listed is okay. I just don't see the point in spending so much time on isolation moves unless you are body building. If all you really want is upping your strength, maybe a little bit of muscle, those things aren't needed. You can pack on serious strength, and muscle just by doing bench press, squats and pull ups. Since you said there's no rack or anything, I'm guessing there's still at least an Olympic bar with plates? If so, you can still do dead lifts. With dumbbells you can do presses for chest and shoulders.

Is there a pull up bar? If not, a lat machine?

PS, Leg extensions are not good for your knees, so I'd skip those if you do end up doing the routine you linked...

 

[KeithTalent]

I did not see a bar with plates. I will look closer next time. Same with the pull up bar; did not notice it, but was not really looking. Will go check it out in the morning.

There is a lat machine.

Good to know about those leg extensions, I definitely do not want to hurt my knees at all.

KT

 

[z1ggy]

I see. Well gotta do what you can with the limited resources. Sounds like a crappy gym.

At least they have a leg press machine of some kind I hope??? Not the best but shit, if they don't have that, I'd consider finding a new gym...

 

[KeithTalent]

I see. Well gotta do what you can with the limited resources. Sounds like a crappy gym.

At least they have a leg press machine of some kind I hope??? Not the best but shit, if they don't have that, I'd consider finding a new gym...

Well to be fair I did not do a very good job of taking stock when I was there the other day. I will pop in when I get home tonight and see exactly what they have; it's very possible I missed stuff.

I essentially live in a hotel, so it's just a hotel gym. Fortunately I do not have to pay anything extra for it, I do not need to go outside to get to it, and it's open 24 hours, so that's all nice.

KT

 

[z1ggy]

Well to be fair I did not do a very good job of taking stock when I was there the other day. I will pop in when I get home tonight and see exactly what they have; it's very possible I missed stuff.

I essentially live in a hotel, so it's just a hotel gym. Fortunately I do not have to pay anything extra for it, I do not need to go outside to get to it, and it's open 24 hours, so that's all nice.

KT

Yeah I figured it was a cheap apartment gym. They may have a leg press machine, which will be okay, but won't work your core or glutes out much. Consider doing weighed lunges in addition to that.

If no pull up bar, then hopefully they have something for lat pull downs. You can get a decent back work out from that.

Bi's, tri's and shoulders can all be hit via dumbbells, so you're probably all set there.

Now all that's left is to eat properly to ensure you gain muscle if you are lifting hard enough to promote it. Use Myfitnesspal to track what you eat. If you do some digging, you can find out given your height/weight etc how much you should eat per day, and what macro's you should be aiming for. I know you said you're a bit of a foodie, so you'll have to plan those out in advance so you don't go over calories & macro's.

 

[blackdogdeek]

Did they have dumbbells? You should be able to do StrongLifts with dumbbells with some modifications I think.

 

[KeithTalent]

Yes, full set of dumbbells; I used them the other day. My muscles are a bit sore actually.

I'll look to see what else they have later.

KT

 

[blackdogdeek]

Hmm, it seems StrongLifts discourages using dumbbells for the 5x5 workout

 

[KeithTalent]

Ah, too bad. Well who knows, maybe there is a bar there and I just missed it. It was 6 in the morning, so I was not fully awake yet and was just focusing on my little area with the dumbbells.

KT