Workout routine...help!

J

JohnV

0
OK everyone I have been reading the boards here for a bit and have gotten some great info. I have been trying to lose weight for a few months now and I feel I have the food aspect in check with the help of the site here. I track my calories every day and I am losing weight, inches and body fat, so I am good there. I do however feel that my weight routine is weak and that is what I am asking help on.

After reading the site here I felt that a Full Body Workout three times a week and cardio four times a week is the way to go. I found the exrx.net site that had a few templates for some FBW's so I followed them. Then after reading here even more I saw a lot of info that says stay to the compound exercises only, which totally makes sense. I had followed the exrx.net template and it includes a few isolation exercises. So, should I just cut out the isolation exercises from my workout or do I just need to revamp my whole workout, because it is bad? One last thing to add is I am doing most of these exercises on machines, since I am a bit of a newbie. I want to try free-weights, but I am concerned about form. I did just read info on NROL and how great it is. Should I be doing the NROL program? Please set me straight!!

Current FBW:
Muscle Group / Workout Type
Quadriceps / Leg Press
Quadriceps / Leg Extension
Chest / Chest Press
Back / Row
Shoulders / Overhead Press
Biceps / Arm Curl
Triceps / Dip/Chin Assist
Abdominal / Vertical Leg-Hip Raise

12-15 Reps / First Set
10-12 Reps / Second Set
(Doing the exercises as a circuit. I complete one circuit doing 12-15 reps each machine and then I do the second circuit doing 10-12 reps each machine)

Thanks for the help!!

John
 
Circuit training with little rest is a great way to lose weight. Machines are fine too but eventually you may want to switch over to mostly free weights, but the machines do allow for quick circuits.

I’m not sure what you goal is though. You posted in weight loss, and circuits for that is great, but when you state you feel your weight training is weak all I can think of is telling to change programs and start lifting heavier weight. You can train heavier and lose weight but it is at a deferent pace then circuit training.

Yes, compound movements are the way to go for overall strength. Accessory work for a muscle group you would like to focus on ( like bi curls) is fine so long as you don’t overdo it and get plenty of rest for your next FBW. I'd do a FBW and then do a few accessory sets after if you feel up to it or none at all if you hit the FBW hard.


Squat
Chest Press
Row
Overhead Press
Pull-up
lunge
Vertical Leg-Hip Raise

Accessory::
Arm Curls
 
Squat
Chest Press
Row
Overhead Press
Pull-up
lunge
Vertical Leg-Hip Raise


You could do this as a nonstop circuit with the reps you indicated or you could take them one at a time, go with heavier weight for 3 sets of 10 on each them move to the next movement. Sometimes circuits are hard to keep flowing in a busy gym.

Look into the weight lifting forum and check out some proven lifting plans there. I picked one and have been happy. I always tend to add more and more till I burn out….now I’m just following what works and seeing where it will take me.
 
Weight loss is the initial goal. I was at 183 pounds and 23% Body fat when i started. Roughly two months in I am at 175 and 19% body fat. I am making gains, but I wanted to make sure I was doing the correct workout. I do the FBW above three times a week (Tue-Thur-Sat). I warm up with ten minutes of cardio and then do the circuit twice and then I wrap up with another 20 minutes of cardio. Sundays I will usally go out for an hour or so mountain bike ride (10 or so miles) to finish up my cardio for the week.

I would like to get down to 155-160 pounds and then I want to add some muscle. That is the plan so far.

Thanks for the info!

John
 
I lift heavy, that's about it. You are doing better than me cardio and weight loss wise. So Rock on with your bad self.:action11: great job!
 
You must log in or register to reply here.
Back
Top