How's my weightlifting routine?

Eoghan

Eoghan

New member
I use this

Sean10mm's Fitness Blog: "Stripped" 5x5

It was recommended for beginners as a good FBW, but recently I don't think I'm getting what I can from it

It says to do 5x5 reps of each exercise, but increasing the weight each time. I don't think this is good for time or for beginners! So instead of doing just workout A on Tuesday, B on Thursdays etc, I do A/B/A in one sitting with less weight but more reps/exercise

It seems to work good for me, but I've been thinking of going with this

Bodybuilding.com - The Full-Body Workout For Extreme Fitness!

Any real differences between the two? Any tips are appreciated
 
there is nothing wrong with the routines as such but considering your primary goal is weight loss you don't need a mass building routine but a strength routine to force the body to maintain muscle mass, you need a calorie surplus to gain muscle size which you don't have when your dieting. so 5 sets of 5 on each exercise is pointless. drop the number of sets down to 3 and increase the weight. The bodybuilding.com routine is also a mass building routine but a little closer to what your looking for, the sets are ok and the rep range is ok for a beginner. For a true strength routine the reps are still too high.

by combining the split routine into one day with lower weight and even more reps your turning the routine into an endurance workout not strength or mass gaining workout.
 
Hmm ok, I'm currently doing 3.5kg per dumbbell atmo, so what should I push up to? Also, am I getting all of my main body parts, with the routines I linked in the first link? I don't feel as much strain in my legs or chest as I do my arms? My arms get the sorest :/
 
you need to choose a weight that you can only lift for your chosen number of reps, so if you want to lift for 10 reps but can do more then weight is to light. bigger muscles require bigger weights so to legs and chest require heavier weights than arms.

I can't give an exact weight to go up to as everybody is different, what I would consider heavy for me is a lot different than what many others would consider heavy or even possible. this is why threads comparing how much you lift to somebody else is pointless but common on bodybuilding forums.
 
Based on what Trusylver told me in another thread (I was doing low weight/ high rep and want to do high-ish weight/ low-ish rep), what I've done on the weights I've done so far is gone in, taken the weight above what I'm doing, and aimed for a low number of reps for the kind of thing I'm looking for (for me it's 8, for you it may be different). For me it was bicep curls and tricep extensions. I went from 3x18 2kg weights (high rep/ low weight) to 3x12 3kg weights (I'd planned 8, but it was obvious by the time I got up to 6 on the first set that that was going to be way too easy), and the next time bumped it up to 3x8 4kg weights, which was possible to finish but very challenging, so I'm leaving it there. I'm not suggesting you use my numbers, but that technique for finding the weights for you, which worked very well for me (Trusylver, please correct me if I'm leading him astray, that's my understanding of what you told me).
 
Thanks, but another questions, is 3 days a week ok, or 6, as in once a day? Do your muscles not need some rest between workouts? I guess if I was doing 6 days a week it would be different areas? I just didn't feel like what I was doing was adequate.

What's the difference between a strength routine and what I am doing now, regards to actual exercises etc? Would you recommend I stick to what I'm doing or scrap it and get something new?
 
amy is a good example of finding the right weight to suit your own needs, work your way up in weight slowly and you will know when you reach the right weight for you.
 
http://weight-loss.fitness.com/weight-loss-through-exercise/48418-question-low-rep-high-weight.html this is the other thread, take a look through as the info should be of use to you.

you need a day of rest between working a specific muscle so if you have a full body routine then that should be either a complete rest day between workouts or moderate cardio, If you want to lift every day or almost every day then you need a split routine working different muscles on different days, there are a lot of ways to split a routine with the most common being push/pull or upper/lower splits.

online you will also see a lot of workouts that use advanced techniques which are not needed in a beginner routine like super sets etc.
 
Weightlifting can cause a temporary increase in blood pressure. This increase can be dramatic — depending on how much weight you lift. But, weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people. Regular exercise, including moderate weightlifting, provides many health benefits, including helping to lower blood pressure in the long term
 
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