Will this work for me

S

Slayback

0
I am just begining to workout regularlly. My goal is to lose 65-70lbs and get toned. I'm currently 5'11" 266lbs. Also, I plan on doing cardio(eliptical machine) 3-5 times a week.

This is the workout I'll be doing:

Legs
Leg Press 4 X 15
Leg Extensions 3 X 12
Leg Curl 3 X 12

Chest
Bench Press 12,12,10,8
Incline BP 12,10,10,8

Back
Pulldowns 15,12,10,8
Cable Rows 12,10,8,8

Shoulders
Dumbell Press 12,10,10,8

Triceps
Pushdowns 15,12,12,10
Dumbell ext. 12,10

Biceps
Barbell Curls 12,10,10,8
Hammer Curls 12,10

The goal is to increase weight on each set, pushing the set to within 80-90% of maximum effort. Basically, each set should feel as though you could only do one or two more reps. If it feels like you can do more, you need to increase the weight. Here is the split you should use:
Day one: Legs
Day two: Chest/Shoulders/Biceps
Day three: Rest
Day four: Back/Triceps
Day five: Rest
Day six: Legs
Day seven: Chest/Shoulders/Biceps
Day eight and on: repeat the cycle, two days on, one day off, one day on, one day off
 
Squats, Deadlifts, Bentover rows? I would include these there some of the best excercises you can do.
 
In time I will add those. I need to get the hang of the whole gym thing first. I don't even know how to do a proper deadlift.
 
Environment for a Muscular, Lean Body

Congratulations on starting a physical training program.

You stated that your goal is to get toned and lose weight... by that I take it that you want to put on lean, functional muscle and remove unwanted, unneeded fat.

You seem to want to take the common approach of "isolated" muscle, bodybuilding style split muscle group training and aerobic "cardio" sessions.

I'm not saying that these methods are wrong and won't work for you... just that millions of people with the same goals apply the same methods and fail miserably in reaching their goals.

Maybe it is time to rethink these methods.

I am not questioning your resolve... I'm sure you feel dedicated to getting the results.

I am only saying that there are many people that started similar programs with similar resolve and they failed to meet their goals.

I view physical training as a way to improve the physical abilities needed to meet the challenges of sport, work and life with excellence.

This not only means bigger muscles and less fat... but the improvement of cardiorespiratory endurance, strength, power, speed, flexibility, balance, coordination, agility, accuracy and toughness and the seamless flow from one physical ability to another.

In order to meet, if not exceed your goals, you need to create an environment for your body that will force your body to make the changes that you want.

Basically, the lifestyle you live now does not create this type of body... so you must use physical training to make up the difference and create this body type.

My advice...

Instead of splitting up your body into different muscle groups... train your body to work as one complete unit.

This means compound exercises instead of isolation exercises and full body workouts instead of split routines.

Instead of splitting up your workout into strength and cardio... blur the lines between the two by combining them into a strength-cardiorespiratory-fat burning workout.

Since you say you don't even know how to do a deadlift yet... you are probably not ready for serious resistance training with barbells.

Why not start out with bodyweight exercises or dumbbell exercises and then work your way up... that way each additional training method will have a solid base to grow upon and the variety will keep you interested in working out for a longer period of time.


One further point of advice... none of this will do any good if you do not address your diet as well.

Remember, you need to create an environment that becomes part of your lifestyle that is conducive to a muscular, lean body.

Coach Lomax
 
Do any of you guys recommend Coach Lomax? Or should I stick to my original plan?

This is also another example of why "this" is so hard to do. Just when I think I've got a solid gameplan together, I get hit with stuff like "what your doing or going to be doing WON'T WORK! Try this instead.". No disrespect to Coach Lomax, but it gets a little confusing and disheartening.

Now, what would you guys recommend? And by you guys, I mean people who where once like me(266lbs in their late twenties) but now are fit and in great shape. What worked for you?
 
BTW...Should cardio be done before or after lifting? Should I get on a treadmill for 5 min then lift and then do cardio? Or should I do Cardio then lift? Or should I just go right to lifting then do my cardio? Also when should I stretch?

Also, THANKS FOR ALL OF YOUR HELP! I think this site is really going to help with my motivation when or if times get tough.
 
Slayback said:
Do any of you guys recommend Coach Lomax? Or should I stick to my original plan?

This is also another example of why "this" is so hard to do. Just when I think I've got a solid gameplan together, I get hit with stuff like "what your doing or going to be doing WON'T WORK! Try this instead.". No disrespect to Coach Lomax, but it gets a little confusing and disheartening.

Now, what would you guys recommend? And by you guys, I mean people who where once like me(266lbs in their late twenties) but now are fit and in great shape. What worked for you?
Click to expand...


Lots of people will give advice on the exercises they find most effective, but there is no reason to change the plan you already have just because of what someone else says- everybody is different after all.

If you've researched and come up with a plan, why not try it out for awhile and see how it goes? It's not like your commiting to it for life, you can change it as you go along. Good Luck!
 
ps. I agree with newf that squats, deadlifts and rows are very good compound exercises if ya wanna work them in.

And do you have any ab/core exercises?
 
I was around 280 less than a year ago. I'm about 215 now. What I did was use a split routine similiar to what you have and did high intensity cardio a few days a week.

Use warm up sets to warm up. You need to target the specific joints you're going to be using in your lift and the best way to do that.. is to do the lift with less weight.

Do cardio after lifting.

Stretch after lifting, stretching first or during your workout lowers your strength.



I would encourage you to add the important lifts (squat, deadlift, etc) right away. These big lifts release more testosterone and increase your growth for your entire body. Replace your leg workout with compound free weight movements like those, as they're the most important part of your workout program.

I personally like the split routine. Trying to have energy for several large compound movement is difficult. However, I lift 6 times a week, so that enables me to focus daily on certain lifts while retaining the frequency of a whole body routine.

I would lower your reps a bit and find a rep range that targets hypertrophy and strength (10 sets of 3s is what I'd recommend). You want to be gaining muscle while lifting to help you lose weight and improve your appearance. Doing higher reps like you have there won't cause as quick of growth.
 
Slayback said:
Do any of you guys recommend Coach Lomax? Or should I stick to my original plan?
QUOTE]

Coach Lomax is not your friend, ignor anything he has to say. he is just trying to sell you his products, and as soon as the mods see his post they will remove him from the site.

weights then cardio - you dont want to burn your self you, or you'll be tired and drop a weight on your head.

if its weight loss your intrested in you may enjoy a body pump class, or circuits rather than a mass building weight program.
Click to expand...
 
The name of this post is Will This Work for Me?

I gave my opinion and nothing else.

It seems that what you really want is conformation that what you are doing is correct... instead of really exploring the options.

I am in complete agreement that there are many roads to physical fitness... each road is different and a personal choice.

I used similar programs like you are suggesting and had good results... for a while.

I have the type of body that puts muscle on relatively quickly, but also fat quickly... so I have had my moments of muscular and lean as well as soft and fat.

Your goal of losing weight and putting on muscle should be looked at as a long term goal... as it will be a life struggle.

I wish you luck and hope that you have found the right plan for you.

If after a while you don't get the results you want, don't get discouraged and give up... this happens to a lot of people.

Just keep at it, make modifications, try new things and you will succeed.

There is nothing like a healthy lifestyle that includes physical activity and proper diet.

As for the comment about me wanting to sell you products...

Currently I have no products to sell nor do I sell anyone else's... what I offered you was absolutely free.

The truth is, I really want you to succeed but I also realize that not everyone will accept my advice.

Just look at this process as a journey, keep exploring and learning and you will find what works for you.
 
Everyone will have different methods for you to use. Bottom line is you need to do what will get you in the gym. You will learn through experience and time/education what works best for you. Don't get too caught up in all the details right now. Just start moving weight.

When you've become more comfortable in the gym and your training is consistant then you'll want to change your program a little at a time.

Just have FUN!!

When you do start to need a change PLEASE include Deadlifts, Squats, and Rows. After reading the techniques ask a seemingly knowledgable member of your gym to help you with learning the lifts. Start out small and build as you learn.

DM
 
Ok IMHO, and this is just my opinion...add DLs to the beginning of back day. Switch triceps and biceps (only do one exercise for bi's and tri's if you must do them at all). I'd eliminate kickbacks and hammer curls at this point. Change your push-downs for dips. BUT AGAIN if those are things you like doing then I see no harm in including them to your program.

Add Squats to your leg day.


DM
 
Legs
Squats
Leg Press 4 X 15
Leg Extensions 3 X 12
Leg Curl 3 X 12

Chest
Bench Press 12,12,10,8
Incline BP 12,10,10,8

Back
Deadlift
Pulldowns 15,12,10,8
Cable Rows 12,10,8,8

Shoulders
Dumbell Press 12,10,10,8

Triceps
Pushdowns 15,12,12,10

Biceps
Barbell Curls 12,10,10,8


So it should be like that? How many reps and sets?
 
just squat heavy and take out the leg press and extensions.

If you squat with good form theres so need for those additional excercises.
 
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