Workout routine -- suggestions?

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    Dec 30, 2008 5:30 PM GMT
    Hey guys,
    I'm trying to come up with a workout routine at my gym. My primary goal is strength training and weight gain (I'm 6'2 at 155 lbs). I can go to the gym up to 5 (or even 6) times a week, for as long as an hour each time.
    Does anyone have any suggestions? I know the question is probably silly, but up until this time, I've primarily done things like running, swimming and yoga and am having a hard time coming up with a realistic and effective schedule.
    How does the following sound:
    Day 1: Chest & arms
    Day 2: Shoulders & back
    Day 3: Abs and legs (do people do abs exercises at the gym, or is it something you'd do in the privacy of your home??)
    Day 4: Chest & arms
    Day 5: Shoulders & back
    (Maybe Day 6: cardio -- like 30 mins on the treadmill?)
    Many thanks!
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    Dec 30, 2008 5:39 PM GMT
    http://www.realjock.com/gayforums/371601

    Do your 20 minutes of cardio every morning right after you get up and suck down a protein shake with only enough carbs to keep your brain going (around 5-15g). You'll want to be eating like a pig the rest of the day to ensure you remain anabolic and burn the fat during your cardio rather than your muscle.

    As far as strength AND weight gain, the two really don't belong in the same sentence. You'll gain weight either way, but if you're focusing primarily on strength, you'll just build small, dense muscle and look like a goofy power lifter and have terrible lines.

    Focusing on size requires exactly as I've outlined in my other forum posts: high calories, high reps, multiple sets, and low weight. You won't be able to squat 700 lbs, but you'll certainly look like you can icon_wink.gif
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    Dec 30, 2008 5:43 PM GMT
    For strength training, short, high intensity, workouts, with reps 5 to 12 is probably best suited. Get in; get out.

    Google up on 5 by 5 strength programs, a staple of university training programs nationwide.

    Realize that strength training is quite different from bodybuilding.

    Because of your low body weight, you'll want to get on a see food diet. You see food; you eat it.

    Cardio is fine, but, remember, you only make gains when you're anabolic, and you can only be anabolic if you're eating.
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    Dec 30, 2008 7:39 PM GMT
    bestrong... I was in the same boat; triathlon, yoga etc. and BTW just cos you CAN go to the gym everyday for an hour doesn´t mean that that is what is going to help you most. I have done it, but it was more to do with getting out of my flat every day rather than what I knew was good for me.

    Honestly.... full body work out, three times a week. No more than 12 exercises, 45 or so minutes (or less). Learn how to do the form right and then lift heavy (which means what YOU find heavy, not what the guy next to you is doing). Eat almost more than you can bear to start with and sleep. That´s what I did and within 6 months I had a different body, one that I still don´t believe is mine.

    enjoy the training.. and good luck

    Edit.. people do HORRIBLE abs exercises at the gym, or rathr they do OK exercises horribly. The most useful (i.e. hardest to get wrong) is the plank, but I find that push ups and chins need a serious amount of ab work)
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    Dec 30, 2008 8:36 PM GMT
    flex89 saidhttp://www.realjock.com/gayforums/371601

    Do your 20 minutes of cardio every morning right after you get up and suck down a protein shake with only enough carbs to keep your brain going (around 5-15g). You'll want to be eating like a pig the rest of the day to ensure you remain anabolic and burn the fat during your cardio rather than your muscle.


    Or to avoid being counter productive to his goals to gain he could cut the cardio to one day a week, 20 minutes, of intervals.

    The only other advice I have to give is to keep your workouts short. Aim for 45 minutes, but don't stress if you go over that time. Keep the workout intense, keep your rest times to around one minute between sets, and two between different exercises.
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    Dec 30, 2008 9:24 PM GMT
    wow! 6'2" guud for you!


    Do you have a goal with these workouts or are you just looking to keep in shape in a generic way?
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    Dec 31, 2008 3:02 PM GMT
    Wow guys, thanks so much!

    Lostboy76"Honestly.... full body work out, three times a week"

    -- any suggestions for a good training guide (book/online)?

    knowname"Do you have a goal with these workouts or are you just looking to keep in shape in a generic way?"

    -- well, my goal is to build more mass and gain more weight. For some bizarre reason, I like the way my body looks without clothes on, but unfortunately I'm not in the habit of wandering around naked. So, weight gain and "shape up" a bit from "toned" to ... "a little bigger", for lack of a better term.
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    Dec 31, 2008 4:01 PM GMT
    Here is a 5 by 5 workout. I´ve never done 5 by 5 so I don´t know if this is standard, but it looks good in any case. http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    Otherwise, erm, get one of the gym people to design you something? Or do they charge tones? I say get them to do it as they can show you correct form at the same time and if you are going to lift heavy, you have to do it right, or you get hurt (I tweaked my back yesterday as i wasn´t concentrating so I´m a bit touchy on that today). When I started I was put on the machines, though I now like a mixture of body weight and free weight. Don´t underestimate the traditional body weight staples: they can make as hard a work out as working with weights:

    I do a body weight only work out each week which is made up of:

    Pushup
    Chin up/pull up
    Dip
    Bulgarian split squat (nice stretch for the quads)
    Pistol (one legged squat)
    Plank (OK I don´t do them, but I´m training to be a pilates teacher so my core work is under control LOL. Most of the abs stuff I see people do in the gym is done wrong and pretty much a waste of time. It´s much harder to do plank wrong.)


    Ask to go with the classic exercises that use big muscles and multiple joints as much as possible. Free weights mean you have to do all the stabilizing yourself, which means more musles are used than on a machine, which means more weight gains.

    Squat
    deadlift
    Leg extension
    Leg curl
    Leg press

    Bench press
    Overhead press
    Bicep curl

    I´m sure someone else will do a better job. But work the lower body at least as hard as the upper body. I have found that I get my most dramatic upper body gains when I am really hitting the lower body.

    (Oh and I just got Ellington Darden´s The New Hight Intensity Training, which I like, though I am a bit of a HIT jedi hahaha)