jaljal

Hi, I am new at bodybuilding, I have read the stickies and tried to build a routine that will suit me and my goals.

I am 173cm tall and I weigh 84kg, I am hoping to build muscle while loosing weight.

For my diet I follow a CKD diet, I have experience with Keto diets (Atkins) and really like how this diet works.

As for my routine, I tried to build a routine using following CowPimp's advice and working with the equipment available in my gym. I also try to not put too much effort on my back to avoid any back injuries (trying to stay away from squats and deadlift just because of the complexity involved, I know I may get myself hurt).

This is what I came up with:

training 3 days a week with 4 days off (3 of them cardio and 1 full rest day) as such:

Sat: 45 mins light intensity cardio
Sun: Workout A
Mon: 45 mins light intensity cardio
Tue: Workout B
Wed: 45mins light intensity cardio
Thu: Workout A
Fri: Rest
Sat: 45mins light intensity cardio
Sun: Workout B...

Workout A:
Lower body push : Lying Leg Press (3x12)
Upper body horizontal push: Bench Press (3x12)
Lower body pull: Seated Leg Curl (3x12)
Upper body horizontal pull: Seated Cable Row (3x12)

Workout B:
Lower body pull: Pullthrough (3x12)
Upper body vertical push: Seated DB OH press (3x12)
Lower body push: Hack Squat (3x12)
Upper body vertical pull: Pulldown (3x12)


What have I done right? Where have I gone wrong? any suggestions on excercises to replace?

Please advise me, thanks!

Elson

"I am hoping to build muscle while loosing weight."
you cant do both at the same time

Start: 130lbs
Current:steady at 155lbs (04/27/08)

goob

Unless you have a back problem, don't worry about squats and deads. Just get the form right using low weights, and you won't have a problem- it's worth it. I used to think like you, and they worried me to the point I would not do them, but this was unfounded.

If it still bothers you, exchange some of the below exersices - e.g - Leg press for squat/ rack pulls for deads.

With that workout, you might as well do Texas method:

A:
Lower Push:Squat Variation (Front/back/goblet)
Upper Pull: Chinups/ pullups/ lat pulldown etc..
Lower Push: Leg Press etc...
Upper Pull: BB Rows etc...

B:
Lower Pull: Deadlift variation
Upper Push: Bench Variation
Lower Pull: Hyper extentions etc...
Lower Push: Dips/ Military press etc...

Do This pattern
wk1: A1 / B3 / A2 (Split over 7 days)
Wk2: B1/ A3/ B2

Reps/ workout scheme:
A1 & B1 - 5 x 5 (@ 6 rep Max)
A2 & B2 - 3 x 3 (@ 4 RM)
A3 & B3 - 2 x 6 (@ 10 RM)

Copyright: Gazhole industries 2008


This workout is superior, I'm doing it at the moment and it is excellent. Highly reconmended.

As Elson, said, you can't do both. As for the cardio, just do it on non lifting days:

M: WEights
T: Cardio
W: weights
Th: cardio
F: weights
Sa:cardio
Su: Off

jaljal

Thanks for the input. Goob I like your workout, but it seems a little too complex for a beginner like me. I dont even know what is my 4RM or 10RM.

This is just my second month in the gym and I want to start this month with some kind of plan to know where I am going with this, so can anyone provide a more basic routine, suitable for a beginner?

I looked at Mark rippetoe routine but the squat and deadlift seem a bit risky for a beginner, and I dont have a good coach to show me how it is properly done.

Still open for suggestions!

Built

Listen - I like the split goob posted very much. I would further add to try tossing in some interval cardio. I have a writeup on that in my blog if you'd like to read more on the different types of cardio you can do.

Goblets are a great way to learn squat form. And for deads, you could try learning something like rack pulls - which are deads that start a little higher up, off pins set at roughly knee height, or a little above knee - or Romanian deadlifts, which are similar but without the pins - instead you simply lower the weight until you lose the arch in your back, while pressing the barbell into your legs the whole way up, and the whole way down. Try those.

Video Index

The link above has some really great form for the movements you need to learn. Note the vid for RDLs - his ass goes back, the barbell appears to travel straight up and down in a straight line. The barbell is in contact with his body the whole way down and up. He does NOT lower to the floor, and his knees are NOT locked straight. In fact, this is a properly executed stiff leg deadlift - which many mistakenly think is a straight leg deadlift and unfortunately lock their knees to perform.

Good luck! And when you're ready, I have a nice little cardio protocol on my blog you can look into.

(Scroll down to "How to do cardio if you MUST", and scroll to the end for an example of how to apply it. )

goob

Just read the cardio article in your blog. Very good indeed, lays it all out perfectly.

Actually would be great if it was posted as a cardio sticky on here. Cough**hint**cough


Edit: Also Interval cardio is a good idea. I've been doing HIIT recently, and it's really improved my recovery times. For some reason I find doing 10 x 100 m (90-100%) max effort sprints with 30 second rest easier than running 4 miles in 30 mins (outdoor), any reason why?

danzik17

What would you recommend for someone that has absolutely no cardio ability Built? 10 minutes at medium intensity on the bike is more brutal for me than an hour of circuit training. I won't even mention running or sprinting.

Ron Paul 2008

Journal: Boom goes the dynamite

vader

uhh, yes you can

Built

Goob - thank you, and suggestion is noted.

You might consider bringing up your heart stroke with the "hill repeat" protocol once a week for a month. It's a great way to bring up your work capacity without having to do an asston of cardio to get there. Endurance is a LOT easier to bring up than strength. The interval work is anaerobic, and you clearly already have that part - that's why they are less exhausting than the steady state stuff (ps I hate steady-state too. The only SS cardio I do is recreational walking - AKA window shopping - and the ten minutes of cooldown after HIIT).

danzik, I use "8 seconds of doom" and hill repeats on the newbs with no cardio capacity - and I start them VERY slow. For example, if you can pedal on a recumbent bike at a modest intensity for ten minutes, you should be able to manage ONE bicycle sprint for 8 seconds.

Next time, try two: pedal super fast for 8 seconds, coast for 12, then do another 8 second sprint. Spin out the rest of your 10-20 minutes.

An overweight person might not be able to safely run their sprints, but this way their weight isn't an impediment.

vader, yes, you can, a little, and as a newbie, but the amount of muscle one can gain while dropping weight is in the range of ounces a month, not pounds, know what I mean? It's very slow. But non-zero, admittedly.

danzik17

Cool, thanks. I'll put that on the list for a couple weeks down the road - with it being project and then finals week, nows not really the time to focus on doing new things

Ron Paul 2008

Journal: Boom goes the dynamite

Gazhole

Good man, we need more people who actually read the stickies BEFORE asking these questions.

Well done for giving it a try yourself

Welcome to IM and training, also, lol.

Youll be able to do this only for a short time as your body gets used to training, but after that its nigh on impossible to do both at once.

For now though, don't worry about all that, just concentrate on general fitness and learning the movements and how to train properly.

Have you had a back injury previously?

I dont agree with leaving squats and deads out, they are probably the two most beneficial movements you can do. If you're worried about injury practice them with just a bar for a while untill you feel confident enough about your form to start adding weight.

Everyone here will be more than happy to give you pointers if you upload a video or something, or just explain how to do them properly.

I wouldnt put that much cardio in, and certainly not on most of your rest days. Cardio is exercise too, and you need to recover from that also.

Try this:

Mon- Weights + Low/Moderate Cardio (20-30 Minutes)
Tue- Rest
Wed - Weights + Low/Moderate Cardio (20-30 Minutes)
Thu - Rest
Fri - Weights
Sat - High Intensity Cardio (5-10 Minutes)
Sun - Rest

I cant stress enough the greater need for rest when you're just starting out. You need it more than more experienced trainees because your body wont be used to this sort of thing.

Its awesome that you're so enthusiastic and dont lose that for gods sake, but take it easy. I see it all the time, people start off and try to go totally overboard, ending wearing themselves out, and then give up.

I would ditch the machine work. Freeweights are far more beneficial because they require stabilizer muscles and greater effort. They promote better lifting habits, posture, and will give you more results.

Lunges
Bench Press
Hyperextensions
Barbell Rows

Would be a better exercise selection if you want to steer clear of squats and deads for a while.


This is slightly better. Im not a big fan of pullthroughs, i think if you're going to put a lower body pull in you should at least give Romanian Deadlifts or Rack Pulls a try.

Rack Pulls
Overhead Press
Hack Squat
Pulldowns/Pullups

Can you do pullups? If you can they're a better choice tbh. If you cant, try working up to them if you can.

Other than that its not too bad, you kept a balance between pushing/pulling and upper/lower which is good. I think if you're a beginner, the rep range you picked is okay. I would maybe start a bit higher to learn the form.

Week 1 - 2x14
Week 2 - 2x14
Week 3 - 3x12
Week 4 - 3x12

Or something like that.

Will you be alternating the workout days?

Week 1 - A, B, A
Week 2 - B, A, B

For example.

Just a few pointers. I know its a lot of info, but try to take everything into account, lol.

Good luck!

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

jaljal

Setting up a suitable routine is definitely the hardest part of bodybuilding for me, I need to get it right and I know I will stick to it.

I was focusing more on losing weight than building muscle, thats why I may have too much cardio in my program. But if less cardio will also keep me losing weight than thats even better (I hate cardio) I also like the way you set up the weekly routine Gazhole, I think i will go with that, except can I add the High Intensity Cardio with the last Weight lift day, will make it much more convenient for me, or maybe just stick with 3 days of weights and 20-30 minutes of light/moderate cardio instead of the HIT day (dont want to go to the gym to just workout for 10 minutes)

I haven't had any back injuries but I'm trying my best to net get any. I like the Goblet Squat that Built suggested, I think I will try that and the Lunges and see which one I like better maybe I will move to squats after I figure out the correct form.

As for deadlifts, Rack pulls seem like a good suggestion, Im sure I can learn those, I will try RDLs too but they look somewhat harder to perform.

I dont see myself doing Hyperextensions but I guess they are worth a try. Can't do pullups with my current weight, so I will work on pulldowns for now. I will also be alternating the Workout Days.

I will try this workout and see how comfortable I am with these movements

Workout A:
Lunge or Goblit Squat
Bench Press
Hyperextensions
Bent Row

Workout B:
RackPulls or RDLs
Overhead Press
Hack Squat (I may put the Goblet Squat instead of this if I like it and keep the lunges for Workout A)
Pulldowns untill I manage to do Pullups

I will come back with feedback after trying this. Thank you for your inpt and support guys.

Gazhole

In that case for now, idd add 20 mins low-moderate cardio after your 3 lifting sessions.

Looks good, i hope it works out for you

Just remember to concentrate more on form at this point. Dont worry if you think you could lift more weight, just concentrate more on the movements. Its easier to get things right now, than it is to correct them a year down the line.

Have you thought about keeping a journal here?

Some of the most knowlegable members on the site hang around the journal section and are always happy to give advice and comment on workouts.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08