Need a simple resistance training routine

[Titan]

I'm working on losing fat, and going to be doing cardio 3-5 days a week, I may get the cardio up to every day.

I don't do a lot of lifting but realize I need to for overall health and fitness. I need to maintain muscle. My problem is I need a simple routine that I can do every time I walk into the gym. Then once I have that down for maybe a month, I can evolve and tweak it. For example I go use the elliptical each time I go, and set it to a specific setting, and every couple times increase the resistance.

So before I do the elliptical I need a simple routine. It needs to be the same each time (but I work on doing more weight and reps) so I get into the habit. I've seen plans to do maybe 9 different exercises, and I know it's worth working on a variety of muscle groups, but I just need a simple routine so I don't get discouraged. I think 3 different exercises in sets of up to 5 is a good number.

here's my 3:

1- Squats. Everything I read says squats are good for building muscle and that's what I need. I'll try to do at least 3 sets.

2- Bench press. I can;t think of a better upper body exercise that uses a variety of muscles. I may switch to doing it with dumb-bells for stabilizer muscles to be worked, but I can't do a lot of weight that way.

3 - ??? I have lower body - legs and back in squats, and arms and upper body in bench, so I probably needs something for core. I could do plain old sit-ups but would prefer a machine or weights for resistance. I do weigh so much that I could do sit-ups and be fine. Yes, I know how to do sit-ups without injuring my back.

So I would plan to do these three things, maybe rotate the sets, at most every-other day because a day of recovery is needed. But bottom line, I need the same routine each time I do it so I can focus on improvements and goals.

I could use any tips because though I have lifted here or there in the past, I have never had a serious lifting/resistance training routine.

Any recommendations?

 

[brikis98]

Starting Strength or Stronglifts 5x5.

 

[Compton]

Deadlift

 

[katank]

Like brikis said, Starting Strength and/or Stronglifts is your best bet.

Going heavy enough will provide enough core work, extra isn't really necessary. Shoulder press is better and more functional than bench press due to the longer kinetic chain. Power clean is great but a little technical. Consider doing bent row instead like Stronglifts recommends.

If you want to do situps, I suggest getting an abmat. Reverse crunches can also be good.

Good luck and have fun. I got great results doing these programs. The main thing is the amount of time investment associated with doing these programs and supplementary cardio should you choose to do that also. For weight loss, I found Crossfit to be more effective. YMMV

 

[SociallyChallenged]

On top of squats and deadlifts, each time you workout you need to do both a pushing and a pulling movement. If you just do a pushing movement, you get front-dominant and that can negatively affect posture and shoulder health. So every time you do a press, you need to do either rows (any type - bent-over, intverted, one-handed) or pullups (assisted if necessary, negatives, jumping, weighted). The programs brikis has posted are good guidelines especially if you're inexperienced with weights. Depending on your goals, you may want to switch to another program later, but these will give you familiarity with important lifts and an idea of what a good routine should entail.

 

[StageLeft]

Pullups!!!!

 

[mchammer187]

Pullup, Chinups, Dips, Deadlift, Overhead press, Rows, Cleans

could try to Olympic movements like the clean and jerk or the snatch if you want to build some speed/explosiveness

you can vary your squat with front squats and overhead squats (a killer) as well

 

[wheresmybacon]

5 mins cardio
Squats x10
Bench x8
Pull-ups x10
Deads x8
Crunches on a ball x20
Barbell Military Press x8-10

That?s one circuit. Do each exercise in succession with no rest between sets. When you?re done, do it again. Do it at least 3 times (3 circuits).

You can do this every other day.

 

[katank]

Just to add to what SC said in terms of balancing pushing and pulling, consider also the positioning of your hands relative to torso on each of the movements. There are three main positions, hands above torso, perpendicular to torso (give or take), and below torso. Working on a variety of movements across push/pull and hand positioning will avoid muscular imbalances.

Examples:

3 good exercises for pull in that order:
Pullups, inverted rows/bent rows, deadlifts

3 for push:
Press, bench press, dips

Now a program like either Starting Strength or Stronglifts would cover essentially all of those. For all intents and purposes, stick with 5 rep schemes like these if you are just starting out.

Later on, if form on those is solid, playing with other lifts like Olympic lifts which are great.