Ok, here I go...

M

MasterAsylum

0
I've pretty much figured out what I wish to do with my running performance.

Age: 21
Weight: 198
Height: 5'10"
Body Fat:Unknown(Not under 20% I'm sure)
Goal: Lower body fat %

Current "plan":
Sun: REST
Mon: HIIT Run
Tues: Weight Train
Wed: HIIT Run
Thurs: Weight Train
Fri: HIIT Run
Sat: REST

I'll be honest, I know pretty much NOTHING about weights and training. I can run, and I can do basic benchs/pushups that stuff. I've done the reading, and maybe I need to re-read(Sometimes my brain takes a couple times to really get what I am reading) but I still feel absolutely LOST as to what I need to be doing for my weight training. I don't want to really bulk or add a lot of muscle, I'm mostly focused on dropping the fat right now but I understand that I need to add muscle to help increase my metabolic rate when I am not performing. So I need to do some stuff, and I kinda understood what I was reading. The first thing I need to get clear is the foam roller thing. I pretty much got it well enough and I'll look into it more, but should I do this ontop of stretching or in place of? And from there, yeah, I probably need a personal trainer to get started but I have no idea how I should set up my routine. I freaking feel LOST, in every essence of the word. Help? Easy button?(Hah, sry)
 
as you are only doing weghts twice do a fullbody workout both.
squat
deadlift
bench-press
chins or pulldowns
military-press
low-pulley-rows or bent-over-rows
dips
that would work all the muscles
 
Is there a good website for finding out HOW to do those? I'm not SET on that routine at all, if there would be a better option I would be interested. As I said, I know nothing about this stuff and not even sure where to begin...
 
Astronomical amounts of help there! Now I can actually understand what the hell is being said to a DEGREE and even see the exercies, thank you much! Now next thing. Would 2 days a week doing full body be good for my goal of fat loss? I don't mind doing more, I'm just not sure what kind of thing would be best for my goals. Two just seems really light but I'm afraid to over do myself on weights since I know nothing.(I can run 7 days a week and not hurt myself because I know that stuff fine and my limitations well enough, weights clueless.) I would KINDA like to get it on the same days as running but from my understanding that could be a really bad idea in terms of damage correct? Basically I'm not lazy, I have no issue getting myself to do stuff(MIRROR) but time constraints are really touchy and I would like to get it down to a 3/4 day a week thing. I don't know, I just could use some recommendations.
 
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Ok, now what about in conjunction with my HIIT session? I know weight first obv, but will this hinder my progress or potentially become damaging? Or would Tu/Th/Sa be ok to get the 3/week in and not have to worry about that to start out?
 
Ok so now we are looking at:

SUN: Rest
MON: HIIT Run
TUES: Weight Training
WED: HIIT Run
THURS: Weight Training
FRI: HIIT Run
SAT: Weight Training

I may only do Mon-Thurs to start until I feel comfortable with what I am doing and my diet to increase to 3x a week. Now I need to look at WHAT I will be doing during my sessions. Should I just do what was posted earlier by buzz or variation of? Any additions? Subtractions? I have dumbbells at my disposal to do the training for now and barbells as well but those are lower on my preference list due to accessibility level. I mean if that list above isn't getting any arguement I will just go ahead with that. :) Then I need help figuring out mu body fat % exactly, got the caliper and attempted to a degree and I don't know if I'm doing it right. I really wish I could see examples of all the locations listed in the 9 point system as I don't feel I entirely understand them all.
 
those exercises are the basic compounds and will work every muscle,try 2x a wk and if thats ok do 3.good luck
 
Ok so here's how it stands:

Sunday: REST
Monday: HIIT Running Session
Tuesday: Weight Training Session
Wednesday: HIIT Running Session
Thursday: Weight Training Session
Friday: HIIT Running Session
Saturday: Currently Rest, possibly Weight Training Session if comfortable.

Ok now I've got the exercises I should do each session. I've been reading about repetitions vs weight and all. I'm not entirely sure I understand that and after a bit more reading I will post my idea of what I should do. Thanks for all the help so far guys, been phenomenal!
 
one set of 15 repetitions means you lift the weight 15 times,
2 sets of 15 reps means you lift the weight 15 times twice so 30 total reps.
on that routine i would do
1 set of 15 reps for 2wks
increase weight
2 sets of 10 reps for 2 wks
increase weight
3 sets of 5 reps for 4wks increase weight as much as possible keeping your form good, then start back on the 15s.
 
Well I understood the reps/sets thing atleast(Yay, I'm not entirely idiotic). So basically to start out hold a 1set/15rep for two weeks, then increase weight and go up to 2sets/10rep for another two weeks, then increase again and go to 3sets/5rep. How much should I be increasing the weight by?
 
MasterAsylum said:
Well I understood the reps/sets thing atleast(Yay, I'm not entirely idiotic). So basically to start out hold a 1set/15rep for two weeks, then increase weight and go up to 2sets/10rep for another two weeks, then increase again and go to 3sets/5rep. How much should I be increasing the weight by?
Click to expand...

whatever you can without letting your form down,if you go from 15s to 10s increase the weight so that you could do 10 reps with good form.
 
Ok a problem I have run into in trying to do these weight lifts. I have dumbbells easily available. I am not seeing a way to do Military Press without a bar. Given this, would I get getting better work with a barbell? I have access to it, but it won't be anywhere close to convenient(The amount of gas consumed alone would almost justify buying a freaking set myself before I went that far into my weight lifting.) Or could I just use the same military press with dumbbells kinda like what I am going to do for benching? What are chins/pulldowns??? What are low pulley rows or bent over rows exactly? I also have no where to do dips. :/ I feel about retarded as hell right now.
 
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