Workout plans...
Out of context: Reply #13
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- Khurram0
Hello, I'm an expert you should listen to me.
Your goals seem very vague, though i get the impression they are vanity based. Therefore I would advice a bodybuilding programme for you.
The stronglifts website is GREAT and you should stick to it if you can.
To do this seriously, i advise you get a journal.
In that journal note down the following statistics:
Height, weight, bodyfat %, bicep size (left and right), chest size, neck size, thigh size, calf size, waist size.
Then take nudey pictures of your self front and back.
The most important part of any programme, especially for n00bs is sticking to it. That which you measure, improves – it’s a principal
Anway as a n00b, I would advise you to concentrate on Starting Strength/Strong Lifts style training. These are the ONLY exercises that you should do –
Squat
Bench press
Deadlift
Military Press
Power Clean
Pull Ups
Chin-upsThere are several ways of splitting these up, but I think an upper/lower body would suffice for you. Remember the key to body recomoposition is training/diet/rest. So res is important. In which case I would recommend a 4 day weekly split. Like so:
Week 1:
Day 1 – A
Day 2 – rest
Day 3 – B
Day 4 – rest
Day 5 – ADay 1 – B
Day 2 – rest
Day 3 – A
Day 4 – rest
Day 5 – BA = upper body (Bench press, Military Press, Power Clean + Chin-ups)
B = lower body (Squat, Deadlift + Chin-ups)Weekends you have free, where you can do cardio if you want.
Notice that we are concentrating on COMPOUND movements that work the whole body. Isolation exercises (i.e. dumbbell curls) are for faggots who have no idea what they are doing. These exercises will work ALL major muscle groups, and hit them hard.
As a n00b, the rep scheme you should use is 5x5 – this is to give you a BASE of strength. That mean 5 sets of 5 reps – usually around 80% of the 1 repitition maximum load you can work with. You can use your first two sets as warm-ups if you wish, then move onto the final “work sets”.
I’m sure you can find more information on these principles on the int0rnetz.
Word of advice – cardio is the most inefficient method of burning fat. Inefficient to the point of useless. The best way of burning fat is to build muscle – this will increase your resting metabolic rate because the muscle need to be constantly fed with glycogen, which is made from the break down of fatty acids. So you can pretty much do NO cardio and you will lose weight/build muscle.
Also – your body recomposition is massively dependent on your diet. Unless you have your diet dialled, all this will be useless. I am assuming that you have very little muscle as you don’t know how to train (clearly). In which case, if I was you, I would not look to raise fat, so much as build muscle. Which means you need to be on a calorie SURPLUS. I.e consuming around 3000-4000 calories a day.
Follow the principle, 1g/lb or bodyweight of protein, 1.5lb per pound of bodyweight carbs, and 0.5g/lb bodyweight fat (yes, fats are VERY important – they build hormones, such as testosterone, which builds muscle and burns fat).
After you have done this for a year and built enough “bulk” (maybe even two years), you can then go on a “cut” and get ripped by way of a calorie defecit (usually done by increasing protein and decreasing carbs, fat remains the same).
Avoid complex cabrs (such as sugar) unless consumed during/after your workout, when they are important.
Also note – there is no such thing as “toning” muscles. You either grow them, or shrink them.