Starting Again - New here, looking for advice...

R

retired_snoopy

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Hello all,

1st post on these boards. I am about to get back into training after a good few years off! :eek:

I'm looking for advice on the best way to get results fast in order to encourage me to continue and 'stick at it'.

I'm 31 years old, 6' tall and 208lb. My upper body has retained a lot lot mass from my earlier days of freeweight benching and curling but I also have a bit of flab to remove from the old waistline! :eek:

I'm not sure what my measurements are, but my waist is 35", my arms are about 15" and I look in proportion - ie. Not fat! But I feel it.

I'd like to trim down and add a bit of bulk to the arms and chest area and get rid of the slight droop that my chest has at the moment.

I'm not into body-building per se, rather, I'd prefer more of a Vin Diesel or Jason Statham type of build. - That was hard to type! :eek:

Any advice on diet and training would be most welcome.

Cheers

Lee
 
I really like Jason's movies. I'd start with a fullbody program three times a week and 2 days of HIIT a week.

And of course...watching what you put into your mouth.
 
ok, Vin is a big guy and trains a lot. Jason trains a lot too, but isn't as bulky.

i'd like to have either of their physique's though :)

I would focus first on shedding body fat. Since you'll be like a 'newbie' for the first 4-8 weeks, you'll be able to shed fat simply from the increased exercise, and the weights will trigger muscle growth.

After that initial 8 week session, you could advance to somethign more intermediate. but for now, I agree with Evo, do some full body workouts, 3 times a week, and some form of intense cardio on the days you don't lift weights. Take a day off per week also...maybe even two.

for the full body routine stick to compound moves and core builders: bench press/dumbbell press, squats, deadlifts, pullups, ab crunches/rev. crunches. toss in some bicep curls and a rowing move, and you're set for the first couple months.
 
Thanks guys. Any advice on the amount of sets and reps I should be looking at for the first couple of months?
 
If you do fullbody i would use 3 set/rep schemes a week. 2x12, 4x6, 3x8, 3x10, 6x4 etc Hit all the major muscles for at least 24reps a session but no more then 50reps.

Chest, Back, Quads, Hamstrings. I would not use more then 6excercises a session.
 
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