routine for beginner returing to gym - UK-Muscle Body Building Community

Wheale · 31-05-2005, 05:51 PM

hi this is my first post on this board after ive been reading for the last month and it seems the best and most knowledgeable one ive come across so any input from you guys is very much appreciated. im hoping to get back into training after only working out a handful of times in the last 8 months and have put on about 5 to 10 kilos of unwanted fat especially around the waist (its now 36 inchs :( ) and lost some muscle all over though i wasn't that very developed before. Here is the routine i intend to follow until any gains i make seem to stop but im unsure of the amount of cardio i should do and how it could affect any progess, id like to perform cardio maybe 3 or 4 times a week for 20 min to improve my fitness as i am extremely unfit and know it is generally accepted u can't lose fat and gain muscle at the same time but is it possible if ur still a relative beginner and returning after a layoff :confused:

day 1-legs
squat
hack squat
dumbell lunges
lying leg curl
standing single leg curl
standing calf raises
seated calf raises

day 2-chest, biceps and forearms
bench press
incline press
dumbell flye
barbell curl
preacher cable curl
dumbell wrist curl
standing reverse barbell wrist curl

day 3-off

day 4-back and abs
chins
barbell rows
dumbell rows
close grip pulldowns
knee raises
sit ups
twists

day 5-delts, traps and tris
smith machine shoulder press
dumbell shoulder press
lateral raise
bent over lateral raise
barbell shrugs
close grip bench
skullcrushers

day 6&7-off

all exercises performed for 2 sets in the 3-6 rep range as i also want strength to come back, first exercise for each muscle a couple of warmup sets are performed and some stretching and not allowed to deadlift at our gym

i am 20 years old bout 5'10 80 kilos and aim to eat 3 or 4 solid meals a day and will drink two cyclone shakes aswell daily not with meals. ive already got stock piles of the stuff so i aint gonna use anything else. ill be consuming around 200 grams of protein a day (from cyclone tuna and the odd chicken breast or steak) and 300 carbs spread evenly througthout the day except ill try to have a no crab snack like a can of tuna before i go to bed.

thanks for any advice or comments

Timmy Smooth · 31-05-2005, 05:53 PM

Quite a lot of exercises...but then if you're doing 2 sets of each at 6 reps...

Timmy Smooth · 31-05-2005, 05:54 PM

I'd be inclined to simplify it, but see what others think...

Bigdav · 31-05-2005, 06:00 PM

I agree with the freaky frog, simplify it bro, its just too many exercises and too low a rep range

Wheale · 31-05-2005, 06:42 PM

cheers guys do you think 6-10 reps would be better for 3 sets pyramiding and limiting it to 2 exercises for small muscles and 3 exercises for larger groups would be better?

Bigdav · 31-05-2005, 06:44 PM

sounds good to me

TYSON · 31-05-2005, 07:19 PM

This is the same as a thread i started off with 8 months ago. I have returned to the sport after a 10 year lay off

But these guys have put me back on track. Still trying to loose some body fat but im getting their...

You are close to if not allready overtraining in my view, 4 days a week is ok but you are better off with 3 days and stick to heavy basic movements to get you on the right track.

my training

MONDAY.............................chest/shoulder/triceps

WEDNESDAY........................abs/legs

FRIDAY................................back/biceps

This works very well for me

Wheale · 31-05-2005, 07:21 PM

ok then hows this

day 1 squats
hack squats
standing leg curl
lying leg curl
standing calf raise

day2 bench press
incline press
any form of flye or maybe dips
barbell curl
another form of curl probadly preacher

day 4 chins
barbell rows
dumbell rows
knee raises
twists

day 5 dumbell shoulder press
lateral raise
shrugs
close grip bench
skullcrusher
with slight variations one week to the next like leg press for hack squat, bent lateral raises for lateral raises

would that workout plan be enough and work?

Wheale · 31-05-2005, 07:24 PM

i jus read your reply tyson if u returned after a layoff i might try and follow the plan u laid out and go three times a week how many exercises and sets did u perfom per bodypart and found where effective for u?

TYSON · 31-05-2005, 07:29 PM

I started off with and still do 3 exercises per body part only....and i do 3 sets of 6 - 10 reps (higher for legs)

Basically as soon as you can lift 3 x 10 reps then add weight and drop back down to 6 reps and work back upto 10 over a few workouts then add weight again and so on...

This should without doubt work for you

Wheale · 31-05-2005, 07:49 PM

i like the sound of that do you think i can do cardio aswell on the days i dont train say 20 min high intensity to improve fitness but not long enough to burn fat? or should i jus focus on lifting three times a week

**big** · 31-05-2005, 07:53 PM

Mate, you could do a lot worse than keeping it simple, and just squatting, benching and rowing 3 times a week at varying intensity levels. Just be sure to increment your weights by a small amount each week. Take a week off, or drop the weights back, every 4-6 weeks.

Do your cardio 3x a week with HIIT on days you're not lifting. Preferably in the morning as this will elevate your metabolism for the day.

Make sure your diet is in check and you'll be fine.

Wheale · 31-05-2005, 07:58 PM

i know HIT training with weights is but no idea of what is as regards to cardio and when u say morning do you mean before breakfast? if so i might struggle with that but aint gonna knock it till ive tried it

**big** · 31-05-2005, 08:00 PM

Quote:

Originally Posted by Wheale

i know HIT training with weights is but no idea of what is as regards to cardio and when u say morning do you mean before breakfast? if so i might struggle with that but aint gonna knock it till ive tried it

HIIT - high intensity interval training.

It's where you vary the intensity - 1 min flat out, 1 min easy, repeat for 10-20 mins. It's harder than it sounds, seriously

You could do it before breakfast, or you could do it 1-2 hours after breakfast. But if that's not convenient for you, it's better to do it when it is convenient to you than not at all.

Wheale · 31-05-2005, 08:05 PM

sounds pretty difficult and ive never tried doing any form of cardio like that so im keen to do thanks for the idea

31-05-2005, 05:51 PM	#1 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	routine for beginner returing to gym hi this is my first post on this board after ive been reading for the last month and it seems the best and most knowledgeable one ive come across so any input from you guys is very much appreciated. im hoping to get back into training after only working out a handful of times in the last 8 months and have put on about 5 to 10 kilos of unwanted fat especially around the waist (its now 36 inchs :( ) and lost some muscle all over though i wasn't that very developed before. Here is the routine i intend to follow until any gains i make seem to stop but im unsure of the amount of cardio i should do and how it could affect any progess, id like to perform cardio maybe 3 or 4 times a week for 20 min to improve my fitness as i am extremely unfit and know it is generally accepted u can't lose fat and gain muscle at the same time but is it possible if ur still a relative beginner and returning after a layoff :confused: day 1-legs squat hack squat dumbell lunges lying leg curl standing single leg curl standing calf raises seated calf raises day 2-chest, biceps and forearms bench press incline press dumbell flye barbell curl preacher cable curl dumbell wrist curl standing reverse barbell wrist curl day 3-off day 4-back and abs chins barbell rows dumbell rows close grip pulldowns knee raises sit ups twists day 5-delts, traps and tris smith machine shoulder press dumbell shoulder press lateral raise bent over lateral raise barbell shrugs close grip bench skullcrushers day 6&7-off all exercises performed for 2 sets in the 3-6 rep range as i also want strength to come back, first exercise for each muscle a couple of warmup sets are performed and some stretching and not allowed to deadlift at our gym i am 20 years old bout 5'10 80 kilos and aim to eat 3 or 4 solid meals a day and will drink two cyclone shakes aswell daily not with meals. ive already got stock piles of the stuff so i aint gonna use anything else. ill be consuming around 200 grams of protein a day (from cyclone tuna and the odd chicken breast or steak) and 300 carbs spread evenly througthout the day except ill try to have a no crab snack like a can of tuna before i go to bed. thanks for any advice or comments

31-05-2005, 05:53 PM	#2 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Quite a lot of exercises...but then if you're doing 2 sets of each at 6 reps...

31-05-2005, 05:54 PM	#3 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	I'd be inclined to simplify it, but see what others think...

31-05-2005, 06:00 PM	#4 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	I agree with the freaky frog, simplify it bro, its just too many exercises and too low a rep range

31-05-2005, 06:42 PM	#5 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	cheers guys do you think 6-10 reps would be better for 3 sets pyramiding and limiting it to 2 exercises for small muscles and 3 exercises for larger groups would be better?

31-05-2005, 06:44 PM	#6 (permalink)
Bigdav Move along, nothing to see here Join Date: May 2005 Location: Aberdooom Posts: 615	sounds good to me

31-05-2005, 07:19 PM	#7 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	This is the same as a thread i started off with 8 months ago. I have returned to the sport after a 10 year lay off But these guys have put me back on track. Still trying to loose some body fat but im getting their... You are close to if not allready overtraining in my view, 4 days a week is ok but you are better off with 3 days and stick to heavy basic movements to get you on the right track. my training MONDAY.............................chest/shoulder/triceps WEDNESDAY........................abs/legs FRIDAY................................back/biceps This works very well for me

31-05-2005, 07:21 PM	#8 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	ok then hows this day 1 squats hack squats standing leg curl lying leg curl standing calf raise day2 bench press incline press any form of flye or maybe dips barbell curl another form of curl probadly preacher day 4 chins barbell rows dumbell rows knee raises twists day 5 dumbell shoulder press lateral raise shrugs close grip bench skullcrusher with slight variations one week to the next like leg press for hack squat, bent lateral raises for lateral raises would that workout plan be enough and work?

31-05-2005, 07:24 PM	#9 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	i jus read your reply tyson if u returned after a layoff i might try and follow the plan u laid out and go three times a week how many exercises and sets did u perfom per bodypart and found where effective for u?

31-05-2005, 07:29 PM	#10 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	I started off with and still do 3 exercises per body part only....and i do 3 sets of 6 - 10 reps (higher for legs) Basically as soon as you can lift 3 x 10 reps then add weight and drop back down to 6 reps and work back upto 10 over a few workouts then add weight again and so on... This should without doubt work for you

31-05-2005, 07:49 PM	#11 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	i like the sound of that do you think i can do cardio aswell on the days i dont train say 20 min high intensity to improve fitness but not long enough to burn fat? or should i jus focus on lifting three times a week

31-05-2005, 07:53 PM	#12 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Mate, you could do a lot worse than keeping it simple, and just squatting, benching and rowing 3 times a week at varying intensity levels. Just be sure to increment your weights by a small amount each week. Take a week off, or drop the weights back, every 4-6 weeks. Do your cardio 3x a week with HIIT on days you're not lifting. Preferably in the morning as this will elevate your metabolism for the day. Make sure your diet is in check and you'll be fine.

31-05-2005, 07:58 PM	#13 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	i know HIT training with weights is but no idea of what is as regards to cardio and when u say morning do you mean before breakfast? if so i might struggle with that but aint gonna knock it till ive tried it

31-05-2005, 08:05 PM	#15 (permalink)
Wheale Newbie Trainer Join Date: Apr 2005 Location: Birmingham Posts: 29	sounds pretty difficult and ive never tried doing any form of cardio like that so im keen to do thanks for the idea