Finally back to the gym! But help please?

  • HPgeek934

    Posts: 970

    Sep 04, 2012 11:29 PM GMT
    After getting sick the beginning of the year, and having extensive surgery over the summer, I finally got clearance to hit the gym again, since not stepping foot into once since November. I decided that this time I'm going to be a lot more serious about it, to get the best gains and see the biggest changes.

    My question is, are the workouts I'm doing sufficient enough to start with? And what supplement should I actually take, and when?

    Here is a link to the routine I decided on:

    http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

    And as far as supplements, I open up men's fitness or walk into GNC, and there is literally tons of product! It's hard to choose the best one. I will be working out at 5AM before work, and I shouldn't have too much dairy or lactose.

    Any input would be great. I know these topics don't get enough comments as the "who would you" and "favorite jockstrap" threads, but then again, this is a fitness website, right? lol

    Thanks guys!

    Anthony
  • calibro

    Posts: 8888

    Sep 05, 2012 1:19 AM GMT
    i think you should let your body dictate how effective your workout is and not people on a computer
  • HPgeek934

    Posts: 970

    Sep 05, 2012 2:00 AM GMT
    Thanks Luke, but I'm looking for an actual answer to my question with constructive feedback.
  • Posted by a hidden member.
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    Sep 05, 2012 2:28 AM GMT
    Welcome back to exercise. I'm sure you're anxious to get back into the gym. I will caution you not to go all out too fast. You'll need to rebuild your strength and stamina and do it gradually. What you picked out isn't bad at all.

    I came back after being sidelined with pneumonia for almost two months. I started with two muscle groups three times a week and three cardio days.

    Something like this:

    Mon - Chest/Triceps
    Tues - Cardio/Abs
    Wed - Legs/Shoulders
    Thus - Cardio
    Fri - Back/Bis
    Sat - Cardio/Abs

    I didn't want to overdo it the first month. Afterwards, I changed everything up.

    As for supplements, I started on creatine (30 min before on lifting days -read the instructions), a multivitamin and protein powder. Avoid the gimicky shit in the stores and stick to the basics.

    This worked for me.
  • GWriter

    Posts: 1446

    Sep 05, 2012 2:31 AM GMT
    Three days a week is at the low end of the stimulus you need to add muscle. Although if you are just getting back to the gym, it's probably enough for a month or two.
    As for supplements, focus on plenty of whole, unprocessed foods (heavy on the protein). On workout days, add a whey protein shake right after you finish at the gym.
    Good luck!
  • calibro

    Posts: 8888

    Sep 05, 2012 2:32 AM GMT
    HPgeek934 saidThanks Luke, but I'm looking for an actual answer to my question with constructive feedback.


    Then perhaps you should read better. Let your body decide if the workout is effective for you. You're entering a space where you're clearly in a diminished capacity. I fail to see how anyone on here can clearly gauge your body's capacity to workout given your medical history. Rather, listening to what your body can tolerate is the best indicator of what is working and what isn't. Still want to be a know it all a-hole who didn't read between the lines the first time?
  • Posted by a hidden member.
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    Sep 05, 2012 2:47 AM GMT
    OP..what kind of surgery did you have?...

    If you got clearance to go to the gym...
    Try these...
    http://www.realjock.com/workout/1057

    http://www.realjock.com/workout/1794

    OP..Be Very Careful... Light Weights High Reps for the first few weeks ..till you tone up.. Then gradually lift heavier

    ..Congrats on a successful recovery..Good luck in the gym!
  • Posted by a hidden member.
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    Sep 05, 2012 2:48 AM GMT
    You shouldn't really need supplements outside of protein powder (if you need extra protein in your diet). Rest of that stuff you read in magazines is just $$$
  • Posted by a hidden member.
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    Sep 05, 2012 4:17 AM GMT
    hire a trainer
  • FitGwynedd

    Posts: 1468

    Sep 05, 2012 4:27 AM GMT
    Avoid supplements. Eat high protein foods after working out.
  • Posted by a hidden member.
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    Sep 05, 2012 4:33 AM GMT
    I'm not good at work-out routines. I run until my legs hurt (12+ miles), and do weights until I'm bored (not that many reps). I feel healthy enough from this routine.
  • Posted by a hidden member.
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    Sep 05, 2012 4:34 AM GMT
    HPgeek934 saidAfter getting sick the beginning of the year, and having extensive surgery over the summer, I finally got clearance to hit the gym again, since not stepping foot into once since November. I decided that this time I'm going to be a lot more serious about it, to get the best gains and see the biggest changes.

    My question is, are the workouts I'm doing sufficient enough to start with? And what supplement should I actually take, and when?

    Here is a link to the routine I decided on:

    http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

    And as far as supplements, I open up men's fitness or walk into GNC, and there is literally tons of product! It's hard to choose the best one. I will be working out at 5AM before work, and I shouldn't have too much dairy or lactose.

    Any input would be great. I know these topics don't get enough comments as the "who would you" and "favorite jockstrap" threads, but then again, this is a fitness website, right? lol

    Thanks guys!

    Anthony

    Hitting each muscle group once a week isn't enough imo unless you are hitting it indirectly another day. Your body doesn't need 6 days of rest to recover. You could try doing a 2 day split where you work chest and back one day and shoulders and legs the next day. Biceps and triceps don't even need to be worked because you indirectly work your triceps on chest exercises and you work your biceps on back exercises.
  • Posted by a hidden member.
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    Sep 05, 2012 4:46 AM GMT
    Lots of good advice here -

    So you've got the workout there - to begin with I dont see that there's anything wrong with that workout - you will know soon enough if it is meeting your goals. I would recommend during the first month or so, looking at additional exercises you can interchange to mix up your routine and keep it fresh (and keep the growing muscles guessing)

    For the first couple of months, you may find you're progressing really fast - just be a bit cautious as the gains aren't the same and you can plateau quickly after a long convalescence.

    Be mindful of the fact your body is still recovering, even though you have clearance, its unlikely you're as good as new (none of us are ;) )

    I would recommend a good creatine supplement - taken as per the directions - I use a Creatine Ethyl-Ester which doesn't give me any stomach problems or water retention issues.

    I would also recommend BCAA's in a capsule before workout, or in a drink, sipped as part of your workout... BCAA's will reduce the amount of muscle lost during your workout.

    Post-workout Protein - if you're not keen on the dairy / lactose there are protein supplements which avoid these - unless you're intolerant to lactose altogether, mixing your protein powder with water may be a way to go.

    I use a Nutrabolics product called ISOGainer - which uses Whey Protein isolate and concentrates - I usually feel bloated when taking something that has lactose in it, but mixing this with water doesn't affect me that way.
  • Posted by a hidden member.
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    Sep 05, 2012 4:49 AM GMT
    Since you're getting some replies on your workout, I'll give you my opinion on supplements. You're already using the most highly anabolic substance on earth: food. You don't really need any supplements. But there are a couple of diet things and one supplement I would suggest you look into.
    1. Protein intake - aim for 1 gram per pound of body weight per day. If that means adding a whey protein shake to meet your target, go for it.
    2. Fat intake - your body needs healthy fats in order to absorb fat-soluble vitamins and support anabolic hormone production. Get no less than 20% of your daily calories from fat in the form of nuts, avocados, coconut and olive oils and flax. Get a fish oil supplement, too. Everyone overlooks this when they're trying to put on mass because they think that fat will make you fat; not so.
    3. Creatine - Helpful for improving strength, and stronger muscles move heavier weights which will help you get the size you want. Inexpensive creatine monohydrate works just fine. Look for brands that contain Creapure, which is the highest quality. 5 grams/day is sufficient and contrary to what you may have heard, you don't need to "load" it, just be consistent and it will build up over time.

    Since you're just getting back into the gym, I'd completely skip preworkout drinks, test boosters, fat burners, energy drinks and fancy vitamin stacks. Save these for when you hit a plateau later on and use them to get an edge. Less is more -- eat, sleep, train, rinse, repeat.

    Good luck!
  • Posted by a hidden member.
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    Sep 05, 2012 5:01 AM GMT
    keep a log of what you lift and do better each weak..if your shirt isn't soaked, you're not doing it hard enough! Track your diet and make sure you're eating enough calories and protein. Supplement with creatine and whey. Sleep 8 hours a night. Compound lifts like squats and bench press and dead lift.