Recomend me a work out routine.

[cRaZyRaVr]

I tried going to a gym every now and then but since I dont really know what to do I get bored and discouraged. I have access to all machines, weights, bikes etc. Maybe its too many machines and the fact that you can do about a 100 different things no each of them.

What would you guys sugest for a guy 28y/o, 200lbs not overweight, active in all sorts of sports. I just want to strengthen myself a bit, not looking to put on a lot of muscle at all. Any ideas on websites to visit, ideas etc appreciated.

[poedua]

I tried going to a gym every now and then but since I dont really know what to do I get bored and discouraged. I have access to all machines, weights, bikes etc. Maybe its too many machines and the fact that you can do about a 100 different things no each of them.

What would you guys sugest for a guy 28y/o, 200lbs not overweight, active in all sorts of sports. I just want to strengthen myself a bit, not looking to put on a lot of muscle at all. Any ideas on websites to visit, ideas etc appreciated.

If you haven't worked out in awhile or are a newbie to the gym, I'd suggest a " full body " workout routine.

By " full body " I mean you work on all your major body parts in one session at the gym - usually 1 exercise per bodypart. At this stage, with a " full body " workout you can pick basic exercises that work as many muscles ( directly and indirectly ) as you can in as fewer number of exercises as possible.

The " full body " workout routine is a good basic workout for beginners - do it Monday, Wednesday, Friday - taking a rest from the gym Tuesday, Thursday, Saturday and Sunday ( at least from weights - you can do cardio on those " rest " days if you like ). Here's only one example below ( in that order -i.e big muscles to small / outer muscles to inner muscles ). Be sure you warm up with 5-10 minutes of light cardio before you start. There are many exercise options you can choose from other than my example. I'd do it for 3 months ( 12 weeks ) as follows ( but that is just my personal opinion )......

Legs:.............Squats: 1-3 sets, 8-12 reps

Legs:..............Calf Raise: 1-3 sets, 15-20 reps ( Optional )

Chest:........... Bench Press: 1-3 sets, 8-12 reps

Back:............. Bentover Rows: 1-3 sets, 8-12 reps

Shoulders:...... Behind the Neck Press: 1-3 sets, 8-12 reps

Biceps: ..........Curls: 1-3 sets, 8-12 reps

Triceps:......... Lying Tricep Extensions: 1-3 sets, 8-12 reps

Abs:.............. 1-3 sets, 15-20 reps ( upper & lower )

Week 1 & 2: Opt for more reps to start - do 12-15 reps for now and only 1 set for each exercise and don't go to failure yet. Focus on form and learning good technique

Week 3 : Stay with 1 set per exercise, but go to failure ** on 8-12 ( closer to 12 ) reps ..here you start learning to " push hard " - ** Choose a weight that forces you to near-failure for the last rep of the set

Week 4 : Go to 2 set per exercise, but go to failure on 8-12 ( closer to 10 ) reps. Volume and intensity picks up. Failure on last rep of last set. Rest 1 1/2 - 2 minutes between sets

Week 5 & 6 : Work-up to 3 sets per exercise and approach failure at 8-10/12 reps ( closer to 8 ) Start to arrive and your " hard " training level.

Weeks 6 - 12: Stay at 3 sets per exercise but add weight to keep failure as close to 8 ++ as possible

If you feel you want to go with this " full body " for a total of 6 months, that is fine too. Usually at around 6 months you are strong enough to do " split routines " ( i.e multi exercises per bodypart, bodyparts on different days )

The " full body " workout would take anywhere from a half hour to an hour-and-a-half to complete, depending on how it's done ( sets/reps )...and how busy it is at the gym...try to keep it at around 1 hour if you can . :)

If you join the gym they'll swoop down on you to get a personal trainer - it's not a bad idea in the short term so you can learn proper technique and a wider range of exercises. Trainers can keep you motivated too.

[cRaZyRaVr]

Thanx for that. How do I determine what weight to work with and when to increase it?
What you showed me looks good but describe (how to perform):
- Back:............. Bentover Rows
- Triceps:......... Lying Tricep Extensions
- Abs:.......... upper and lowe

thanx

[poedua]

Thanx for that. How do I determine what weight to work with and when to increase it?

Which weight to start with:

The first time out, it is sort of " trial and error ".

You want to choose a weight such that on the 12th rep of a set, you can lift the weight reasonably easily...but it is VERY slow to complete...but you do it without too much strain. Eventually, you want to lift to " failure" at the 12th rep. By " failure " I mean it's a struggle to complete the 12th rep i.e you are at or very close to failure - i.e simply can't lift it. This principle applies to 15,12,10 or 8 reps. BUT, your goal is to hit failure at 8 reps or so if you can...and you do that by adding weight so you " fail " sooner ( than 12 for example )

Your long term goal is failure at 8 reps. So, you keep adding weight to stay around 8 reps. Why do you add weight ? First, because you want to focus on intensity.... or overload....as much weight as you can lift ( while maintaining good form) to the 8th rep. If your muscles are forced to work harder ( due to overload ), you're going to increase stength. And it's only putting a focus on intensity / overload that will cause the physiological changes to take place in your body to make muscles bigger. The more resistance ( i.e weight ) you expose your body to, the more your body is going to respond by increasing muscle fibers.

When to add weight:

Now - when to add weight. As you get stronger and stronger, pretty soon this 8th ( or 12th, or 19th etc. ) rep will be easy to do. At that point, you can add more weight so the 8th rep ( or 12th, or 19th etc. ) becomes tough again. This is the concept of progressive overload. So, to build up a muscle, you have to progressively overload your muscles - not just overload them. Progressive overload...heavier and heavier weights ( in good form ) will build the bigger muscles you're ( and all of us ) looking for.

This is just my opinion, but once the weights are easy to lift I'd say add no more than 10% per excerise per week. If 100 lbs is easy, go to 110 lbs...when 110 lbs is easy then go 121 then 133 etc. etc. In some cases you have to go to the next heaviest 20 lb. to 25 lb ( as in dumbbells ) so have to adjust a bit.

As a second point, I should add that the max number of reps in literature I've read over the years cite a max of 6, 8, and 10 reps - but 8 is the one I see the most often. And there is little difference by going to 10 from what I've read. In fact, doing 15 may actually slow down the rate of improvement.

Doing 13,12,10 reps is OK when you are starting out but your goal is to EFFICIENTLY build muscle - least amount of time in the gym for maximum results.. Doing reps of 15 to build muscle , you have to fail at rep 15, just as in my 8 rep example. Except, you're using a lighter weight to get to failure at 15 versus 8. You always want to lift as much weight as you can - in good form - to failure. The result on muscle growth is exactly the same as on 8 reps as it is on 15 reps, so doing the extra 7 reps of the 15 is a waste of time IMO. Doing 8 achieves the same result as doing 15 - why waste time ??? - do 8.


What you showed me looks good but describe (how to perform):
- Back:............. Bentover Rows
- Triceps:......... Lying Tricep Extensions
- Abs:.......... upper and lowe

Another member had supplied a link which has video clips of all exercises - I'll see if I can find it.

Keep in mind, those exercises are only a few from among hundreds you can do - you've got a lot of choices.

[cRaZyRaVr]

Makes sense. Thanx for the info and will be on a lookout for the video clips.

[poedua]

Thanx for that. How do I determine what weight to work with and when to increase it?
What you showed me looks good but describe (how to perform):
- Back:............. Bentover Rows
- Triceps:......... Lying Tricep Extensions
- Abs:.......... upper and lowe

thanx

Here you go.....

Bentover Rows

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Lying Tricep Extensions

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html



Abs:.......... upper and lowe

http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html
http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html


http://www.exrx.net/WeightExercises/RectusAbdominis/CBLyingLegHipRaise.html


....a lot of other great exercises shown on this site ...check it out....& good luck :)

[cRaZyRaVr]

Thnx for this. Now if I could somehow not get bored in there that would be great hehe :)

[poedua]

Thnx for this. Now if I could somehow not get bored in there that would be great hehe :)

Well, what can I say ...you have to " want " to be in a gym if you hope to succeed - boring or not.

Then again, training isn't for everybody. If it's boring, maybe working out in a gym just isn't for you.

That's where a trainer or a buddy to train with sometimes helps with motivation. The key thing is to try and stick with it for a minimum amount of time at first ( say 6 months ) ......set goals, track those goals and try and develop training as a " habit ".

And that - or any habit for that matter - can take months to lock in.

[evoviii]

As in what poedhua says, you have to want to do it to stay in the gym. I find motivation from outside the gym, I have much more aggressive and specific goals than you but that's me.

When I hear, I just want some more strength overall nothing too much. It sounds hesitant, I think the best way for motivation would be for you to have a training partner.

As Poedhua suggested, a full body workout done in succession can be done in some cases in half an hour which would be well within the time before you get bored. If that doesn't work, well stick with your sports. Nothing wrong with that.

[ephemera]

SQUATS
BENCH PRESS
MILITARY PRESS

Thats all you need.