Squats, Benchpress, Abs, Cardio

[Chiropteran]

I consider squats and bench the basics of weightlifting. Cardio is for weight loss, and the abs I do because I want to look good after I lose that weight.

I started going to the gym regularly back in Jan after being lazy far too long. I do all 4 of those exercises EVERY Monday, Wednesday, and Friday.

I'm 29 years old, 6", 250 lbs. I'm overweight, but I'm not really concerned with weight so much as how I feel and look, since I started working out I have lost *zero* lbs, but I went from a size 38 waist to a size 36, so I see the benefits... even if the scale doesn't show them.

As of today, 4/29/08, my exercise was:

Bench: 135 lbs X12, 155 lbs X 8, 165 lbs X 5

Squats: 135 lbs X 12, 155 lbs X 12, 175 lbs X11

Abs: some machine, 95 lbs, 45 reps

Cardio: 28 minutes on elliptical machine, interval program 2 minutes "easy" followed by 2 minutes all out sprinting, repeated for the 28 minute period, followed by 2-3 minutes cool down.


Any suggestions on what to add or change? I feel like squats are giving me the best workout, so I do not want to replace them with anything else. I'd consider an alternative to bench press if it would be beneficial to change it up occasionally. Abs, I figure I might as well work them every workout so I don't see a reason to change that.

Mainly I'm wondering what else I could add that would work new muscles I'm not already hitting. I'd prefer to stick to 3 workouts a week.

 

[brikis98]

You've got the right basic idea, but you should definitely use a workout plan developed by professionals and not something you came up with yourself. The most popular one - which will be recommended by many on this forum (and others) - is Rippetoe Starting Strength. I recommend you get the book, or at the very least, read this entire thread. It's a routine you do 3 days a week, is centered around squats and includes plenty of bench. However, it fills in the large gaps in your routine - namely, the entire back and shoulders. You'll get these by doing deadlifts, cleans, rows and military press.

It's a fantastic routine because it's based on a handful of compound exercises that are known to be extremely effective combined into an easy to follow A/B routine. If you follow the program as described, you'll put on a ton of muscle, build a great deal of overall strength and build the foundation for strength training in the future. It works for beginners and intermediates and there are a ton of online resources to help you learn the lifts.

 

[presidentender]

You can get a pretty decent workout with just bench, squats, and deadlifts. As it stands, deadlifts hit the stuff you're ignoring.

 

[KoolDrew]

Squat, bench, deadlift, OH Press, rows, chins, abs.

 

[Chiropteran]

Heh, deadlifts. That is the other exercise I used to do back in highscool and I was thinking of adding it to my workout. I didn't only because I didn't even see a proper area for deadlifts at the gym, but maybe I can improvise. Any suggestions on where/how to do deadlifts in a gym that doesn't really have a place specifically for them?

I recommend you get the book, or at the very least, read this entire thread.

I'll check out the thread first, thanks.

 

[sash1]

Originally posted by: Chiropteran
Heh, deadlifts. That is the other exercise I used to do back in highscool and I was thinking of adding it to my workout. I didn't only because I didn't even see a proper area for deadlifts at the gym, but maybe I can improvise. Any suggestions on where/how to do deadlifts in a gym that doesn't really have a place specifically for them?

all you need for deadlifts is a bar and some plates. considering you do squats, i assume this gym has a squat rack? just do deads in front of the squat rack.

(offtopic)PS: does your name come from the anime blood+?

 

[gramboh]

When the oly platform at my gym is busy I just do deads in the power rack, or right behind it if no one is around (there isn't much room). As long as there is enough room for the right range of motion and no chance of hitting the uprights, I see no problem doing them in the rack.

 

[Koing]

Originally posted by: KoolDrew
Squat, bench, deadlift, OH Press, rows, chins, abs.

i'd also add in good mornings or hyper extensions.

koing