Thread: 39 yrs old and 212lbs

If you're only working out two days a week ditch most of the isolation stuff. I would do an upper/lower split something like the below to get the most out of your time. What you want is big exercises to stimulate the most growth possible. And yes - that means training your legs :P:


Saturday - Lower Body:
Some type of Squat.
Some type of Deadlift.
Lunges or Step Ups.
One Hamstring or Calves exercise.

Sunday - Upper Body:
Bench Press.
Hang Clean + Push Press
DB or BB Rows.
ONE exercise for arms if you have time.


3-5 Sets on each exercise, start off pretty light and focus on reps like you said since you've been out of training for a while so you can get used to pumping iron again. For the first program maybe do something like this:


Week 1+2 = 3x10
Week 3+4 = 4x10
Week 5+6 = 5x10

Drop back to the start, and increase the weight. Build back up to 5x10 again. Makes the overall program 12 weeks long.

After that, you should be back in the swing of things and can think about training heavy again. Id suggest finding a gym with more equipment in it, but honestly you can do pretty much anything with BB and some DBs. The only thing missing from that setup is a power rack.

This is a simple program, but 'simple' works. If you work hard on these massive exercises stuff is gonna happen. The main problem with your setup is theres no leg training (essential if you want good results fast), and no back training (essential if you want to stay injury free, get the most out of your training, and not look like a hunched over cave-man).

Good news is that if you want to bulk you really don't need anything fancy and what you have in your gym should suffice. Gaz gave you good advice, he knows what he's talking about. Good luck.

Sounds like you're already pretty bulked, so I wouldn't start a bulking cycle. For now I would eat a maintenance diet, and focus on getting back into shape. I also wouldn't neglect my lower body. Push-ups (with various angles), squats, lunges, etc... using your bodyweight is a great way start. Once you've made some progress in those exercises, move to the weights. Even then I would take it easy, there's really no rush right? Personally, I would take the program Gaz's outlined for lower body, and do the calf exercise and select one of the three remaining exercises. For the upper body one I would select two. If it feels too easy select an additional exercise next time. I would also use the treadmill to warm up on (5-10 min) before I started lifting.

Good advice thus far. I will say too, that despite what you say, you should try and make time for more days of exercise if possible if you want to maximize results. Usually what it means when someone says they "can't" do it is that they are unwilling to make the necessary sacrifices.

I used to work a full time job, a part time job, goto school full time, and do over 3 hours of commuting each day while still exercising 5-6 days per week. So, it is quite possible, but certainly tough. I don't necessarily suggest something that dramatic, but I would do your best to make it happen.

lots of good advice here. gaz pretty well nailed it on the training . as far as diet goes make sure to be eating at least 6 times a day of high quality food . throw in an ECA , lots of water and maybe some hcg ? great fat burner.

Gaz gave you excellent advise. alterntego's suggestion of six meals however, is not necessarily the right approach.

For diet, have a peek at the link in my sig on "getting started" and start up a fitday account.

ummm , attention from Built

Originally Posted by Gazhole

If you're only working out two days a week ditch most of the isolation stuff. I would do an upper/lower split something like the below to get the most out of your time. What you want is big exercises to stimulate the most growth possible. And yes - that means training your legs :P:


Saturday - Lower Body:
Some type of Squat.
Some type of Deadlift.
Lunges or Step Ups.
One Hamstring or Calves exercise.

Sunday - Upper Body:
Bench Press.
Hang Clean + Push Press
DB or BB Rows.
ONE exercise for arms if you have time.


3-5 Sets on each exercise, start off pretty light and focus on reps like you said since you've been out of training for a while so you can get used to pumping iron again. For the first program maybe do something like this:


Week 1+2 = 3x10
Week 3+4 = 4x10
Week 5+6 = 5x10

Drop back to the start, and increase the weight. Build back up to 5x10 again. Makes the overall program 12 weeks long.

After that, you should be back in the swing of things and can think about training heavy again. Id suggest finding a gym with more equipment in it, but honestly you can do pretty much anything with BB and some DBs. The only thing missing from that setup is a power rack.

This is a simple program, but 'simple' works. If you work hard on these massive exercises stuff is gonna happen. The main problem with your setup is theres no leg training (essential if you want good results fast), and no back training (essential if you want to stay injury free, get the most out of your training, and not look like a hunched over cave-man).

Gaz,

This is a great advice. I'll follow each step as indicated. When can I start with power proteins and creatins and not look overweight? Or, can I do without it? All I want is mass.

GoBongGo

ps. I loss weight actually by changing my diet. from 220 to 212 in 4 1/2 weeks.

white meat and veggies (brunch) and oatmeal (dinner) only. No carbo, sweets and chips.

With this new routine you've recommended is there anything that I should eat aside from my own personal menu?

Oatmeal is a carbohydrate. I'm glad you're dropping weight.

Make sure you get in at least a gram of protein and at least a half a gram of fat per pound lean mass (use 90% of your goal weight to estimate your lean mass, it'll be close enough for now), and at least 25g of fibre daily.

The individual food choices don't matter other than your own personal preferences.

Protein powder is just a food. Other foods also contain protein. Nothing magic about protein powder - you may use it now or not. It's protein, and it's calories. Count it toward your daily total if you choose to use it. If you don't choose to use it, that's fine too.

Creatine Monohydrate (whatever's on sale, just the regular unflavoured one is the best) you could use now. 1 heaping teaspoon is five grams. Take that every day.