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2008/08/22, 05:33 PM
With some of those sets it looks like you may be going too deep. If you have recently come back to lifting, I would recommend a higher rep range(12-15) with lighter amounts of weight. Typically you lift heavier with lower reps(5-6) when your trying to bulk up, which means that you need to be eating like a mad man. The lower rep/higher weight idea is to damage(in a good way) the maximum amount of muscle tissue and promote the biggest growth.
If you're trying to lose weight, then you'll be reducing the calories and working with a higher rep/lower weight routine. This exhausts the muscle tissue, but doesn't go as deep. This is good for helping to achieve the cut look(diet is also important for that).
It's not bad to throw in the heavy sets once in a while, but you gotta eat and lift for specific goals(getting bigger, or losing weight), otherwise you may just get stuck in neutral.
One last thought here, Nobody likes to admit it, but diet is the #1 pass or fail in fitness. It was the toughest concept for me to adhere to(currently bulking, and having a super-tough time eating more than 3000 quality calories a day; it's harder than it sounds) but it was the most rewarding once I did. I "got serious" when I weighed about 280lbs, I got down to 202lbs doing it right. You can get results, ya just gotta have the tools to get em'.
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2008/08/18, 10:55 PM
Do i think your overtraining,thats up to you to define your self,are you still sore when working the muscles again,are you loosing weight,has your appetite changed,why are you over training.
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2008/08/04, 10:49 AM
I'm 37 years old, 5'8", and was at 21% body fat, and 163 lbs before starting program.
I got back into the gym after about 8 years or so. I believe I started off fairly light. I work chest, legs, off, shoulders/back, and arms, respectively Monday - Friday. I have not implemented any cardio yet. Below is my typical workout and I just finished my 6th week.
Monday: Chest
Bench Press- (first workout I could only do about 110lbs 10x)
10 x 145
5 x 165
5 x 165
5 x 165
Incline Bench
10 x 115
5 x 125
5 x 125
5 x 125
Decline
5 x 115
5 x 115
5 x 115
5 x 115
Cable flys
5 to 8 reps x 15
Tuesday: Legs
Squats -
10 x 145
5 x 195
5 x 195
5 x 195
Presses
8 x 180
5 x 270
5 x 270
5 x 270
Leg Curles
10 x 85
8 x 90
8 x 90
8 x 90
Calves-
Generally 4 sets @ 270lbs x 20 or so reps
Wednesday: Off
Thursday: Shoulders/Back
Shoulder Presses -
10 x 95 (behind neck)
8 x 115 "
6 x 125 "
5 x 125 (in front)
5 x 125 "
5 x 125 "
Shoulder Press (dumbells)
10 x 40
8 x 45
6 x 45
Standing cable pulls for back
15 x 115
10 x 125
8 x 135
6 x 145
Machine assisted pull ups
10 x 85 (assisted lbs)
8 x 65
6 x 65
6 x 65
Back Extensions
10 reps
8 reps with 10lbs
6 reps with 25lbs
6 reps with 25lbs
Friday: Arms
I mix up the exercises, but generally do about 12 sets for both triceps an biceps
Front Laterals, Flys
6 sets with 15-20lbs
With the above workout I have definately noticed some improvement. ie strength gains, and phsyique. I have recently started taking in roughly 100 grams of isopure whey protien, and 5 grams of creatine. I do have tough time keeping up my carbs though as I don't tend to eat a whole lot. Thing is my energy level seems to be decreasing. THis morning I feel extremely fatigued, but I suppose it could be because my office AC is out and its like 100 degrees in here. I'm not sure. Also, I actually went up in body fat by 3.5% to 24.5%. I gained about 6lbs so far too.
Any recommendations? I want to keep up my strength, and make some gains, but my main goal is to lose body fat and work on my physique.
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2008/08/04, 10:51 AM
edit, the laterals I do on thursday with shoulders obviously! I couldn't figure out how to go bakc and edit post.
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2008/08/04, 10:54 AM
I don't think you are overtraining. Look to your diet for the fat loss. And try adding 15-20 minutes lower intensity cardio after you lift, or later in the day.
Strength decreasing could mean you aren't eating enough, or you are dehydrated, esp if it is hot, water water water and maybe an electrolyte replacement product.
I would have to see your diet to be of any help in that area.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/08/04, 11:08 AM
Water could definately be it... I suppose I haven't really thought of that. My diet is sketchy at best (no particular discipline there), which is the reason I bought the protien supplement. I find it hard to find a good balance cause I'm afraid of putting on inches around the waste. Over the past two years I went from 190lbs to 160lbs (no exercise), and I did that by eating low carbs, so its hard for me to pack the carbs into my diet.
I haven't noticed any strength decrease yet, just feeling a bit fatigued. Im defanitely making strength gains, I just don't want to screw it up. Basically at the start of my program I was almost embarrassed to even be in the gym. My bench was a measily 110, even leg presses I could barely manage 90lbs (although I think that was more foot placement than anything), squats barely 100 which I implemented 3rd week or so.
As far as cardio,I recently purchased a mountain bike but its hard for me to work in cardio. I work out in the mornings at around 6:20, since that is when my daughter heads off to school or daycare. That gives me roughly 45-60 mins in the gym, with barely enough time to get home, shower and head to work at 8.
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2008/08/04, 05:02 PM
I have been gaining muscle on low carbs, keep your good fats up and get in your fluids.
well, maybe keeping carbs low will compensate for lack of cardio...
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2008/08/11, 01:52 PM
I think my biggest problem is not enough calories. My BMR is 1753 and sometimes I have trouble eating 1753 calories a day. I'll drink a 50g protien shake, which is 200, a bowl a cherrios, then at lunch I usually eat a big bowl of beans and sausage, then maybe the same thing, or veggies and meat for dinner. I just can't seem to put down large amounts of food.
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