Help with reconstruction of weekly workout

J

jbg772

0
Hello, I'm Joe from Detroit, MI. I am 6'3 210 lbs, I lost about 90lbs in eight months. From August to October of 2003 I was on the Varisty Football team, after the season I lifted 4-5 times a week for a month after the season. I went from 300 lbs in August to 260 lbs in November.

I recently started exercising again, focusing on cardio and doing pushups/situps. I started using an elliptical trainer my mom originall purchased, building my workout on that up to 3-5 times a week from July to right now (November). I went from 270 lbs to 210 lbs by doing about 30 minutes on the elliptical trainer, doing crunches and pushups as well. My crunch/pushup routine was as follows:

200 regular crunches
50 lower ab crunches
30 pushups
100 left oblique crunches
100 right oblique crunches
30 pushups
200 regular crunches
50 lower ab situps
40 pushups

total was 700 situps, 100 pushups. I must remind you I built up to this workout over time, I started off doing roughly 200 situps and 40 pushups.

I have recently got a job at a gym, I get a free membership and want to construct a weekly routine to help reduce my body fat and gain muscle, fast. I have about 18% body fat, and the focal point of fat on my body is my upper legs, stomach, lower back and chest. Would anyone please help me put together a weekly workout routine to increase weight loss and muscle gain?

Thanks,
Joe
 
Joe:

Free memberships are great man!

Try this workout:

3 Full body workouts (mwf)
Go for 3 or 4 sets, 8 - 10 repetitions
45 second rest between sets.

Squats
Dead Lifts
Pull Ups
Bench Press
Dips
Bent Over Rows

After your lifting, or even better on your non-lifting days, do 20 - 30 minutes of HIIT.

Read this article on Core Strength

Try to incorporate core into your workouts.
 
could you elaborate on the dead lifts and bent over rows? I think I have an idea of what the bent over rows are, however.

The HIIT you refer to, is that just consistant cardiovascular activity? I do get good cardio exercise with the elliptical trainer, I use it for 30 minutes a day, 3-5 times a week.

I've also heard that if you want to go for a more 'toned' look, you should do two sets with both going to failure. Is this true?
 
Joe,

Welcome to WF! Where in The D are you from? Which gym are you workin at?

Adler has great suggestions. Here are some programs posted by The Man JP in a previous thread.

http://training.fitness.com/showthread.php?t=2326

Do a search for High Intensity Interval Training or HIIT. I am a huge fan of HIIT as many here are. It's much better, IMHO, than constant cardio or as I refer to it "steady-state cardio".

Here is an example of a HIIT program from one of the best coaches in the biz. (Christian Thibaudeau, I know you vets knew I was going to pimp CT again :D )
http://www.t-nation.com/readTopic.do?id=459414

In Health,
DM
 
Detroit:

Thanks for posting those threads ( Kept me from having to search for them :p )

Anyway --

As for the toned look with 2 sets to failure; i would have to disagree with that. Don't train to failure, stop around 2 reps before failure. Keep your form perfect, really hit the muscle and go for 3 sets.

As for your other questions; the posts from JP will answer your questions.

Oh...and like DM said - Welcome to WF.
 
Absolutely....Don't go to failure. Don't even worry about the rep count, If you see your form start to deteriorate, stop and take your rest interval. However, it is acceptable to hit failure once every couple weeks to shock the body a bit, just be sure to adjust your workout accordingly.
 
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