Help me get back into working out.

Robert M Gouge

Robert M Gouge

Bleh.
Aug 26, 2012
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I know a fair amount of you work out. So, I'm hoping you can share with me your expertise.

I haven't really worked out regularly since sports in high school which was over 10 years ago.

I'm still in reasonable shape as I've been hitting the gym room at my apartment complex off and on for a bit.

Here's what I do:

5 days per week

50 situps - They don't have any equipment to help me do this so I just put my feet under something heavy and knock them out.

1 set of 10 bench at around 80% of my max bench
1 set of 10 pullup machine (idk what it's called) at 80% max weight
1 set of 10 chest butterfly 80% max weight
1 set of 20 (10 on each arm) curls at 80% max weight

I then go through and do an additional set of everything but at 100% max.

After this, I run a mile on the treadmill. The more stamina I get, the longer I run.


The goal: I don't really care about overall strength. Well, ok, maybe a little. Mostly, I just want my body to look good. Form, shape, definition, etc.

Main problem areas are chest and abs (bulk up and definition respectively).


How is this current exercise routine? What can I add or change? Will I get the look I want from continuing and increasing this routine?


Thanks bros.
 


Don't know bro, but here is something to motivate you to keep on working. :D

yuriyoshida.jpg

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We're going to be starting a great little challenge soon. Should have the external web site up in a couple of days with all of the details.

Also looking to get lots of nutrition and fitness info out to you guys with well-cited sources (none of this bro science crap that's all over the place).

Just be on the lookout, I'll be posting the thread mid-week.
 
Don't do all that everyday, dont do sit ups everyday. Take at least one full day off even from cardio. Take a multivitamin, take calcium, take magnesium, take vitamin d. Eat frequently, eat lots of fiber and protein, drink lots of water.
 
boatBurner said:
Also looking to get lots of nutrition and fitness info out to you guys with well-cited sources (none of this bro science crap that's all over the place).
Click to expand...

Such as studies on lifting light weights to failure triggers muscle growth exactly the same as 'lifting heavy' but without destroying your joints or risking injury. Nobody believes me!
 
If you're into strength, then go for Dave Tate.

If you're into body building, Vince Gironda is probably the best.

Abs is built in the kitchen, your diet has to be very clean - paleo with VERY LITTLE carbs. I managed to reduce 8% body fat just by doing that diet within 2-3 months.

Sit ups != abs

=> sit ups do NOT equal six-pack abs - JamieAtlas.com

Also, chest wide, I used to difficulties in developing it. Since I follow Vince Gironda's guillotine press (or neck press), my chest is 5 cm thicker now.

I also do cable flies (high, medium, low), dumbbell flies, and push-ups to develop the chest.

Lastly, since I know I am very lazy, I have to setup some sort of inevitability success plan (TM), I have a friend who is also into workout, and he is also my spotter, we always go to the gym together. And most importantly, we go everyday.

Robert M Gouge said:
I know a fair amount of you work out. So, I'm hoping you can share with me your expertise.

I haven't really worked out regularly since sports in high school which was over 10 years ago.

I'm still in reasonable shape as I've been hitting the gym room at my apartment complex off and on for a bit.

Here's what I do:

5 days per week

50 situps - They don't have any equipment to help me do this so I just put my feet under something heavy and knock them out.

1 set of 10 bench at around 80% of my max bench
1 set of 10 pullup machine (idk what it's called) at 80% max weight
1 set of 10 chest butterfly 80% max weight
1 set of 20 (10 on each arm) curls at 80% max weight

I then go through and do an additional set of everything but at 100% max.

After this, I run a mile on the treadmill. The more stamina I get, the longer I run.


The goal: I don't really care about overall strength. Well, ok, maybe a little. Mostly, I just want my body to look good. Form, shape, definition, etc.

Main problem areas are chest and abs (bulk up and definition respectively).


How is this current exercise routine? What can I add or change? Will I get the look I want from continuing and increasing this routine?


Thanks bros.
Click to expand...
 
johnmatrix said:
Such as studies on lifting light weights to failure triggers muscle growth exactly the same as 'lifting heavy' but without destroying your joints or risking injury. Nobody believes me!
Click to expand...

This is what Kane is doing now. But the fact of the matter is, if you life lighter weights, you will have to do it longer. I don't like that kind of arrangement, I have other shits to do.
 
First...some workout programs. I've had friends go through great transformations with this one.

Bodybuilding.com - 12 Week Daily Trainer With Kris Gethin! - Bodybuilding.com

I've really enjoyed doing starting strength, and it gets recommended a lot.

FAQ:The Program - Starting Strength Wiki

2nd for motivation.

- Get a gym as close to your place as possible
- Have a set-time every single day to workout so it becomes a habit
- After a good workout, reward yourself with a great protein shake
- Try to find a workout partner or personal trainer if you can. Main reason is you have an outside force moving you towards your goals
- Start a journal on a bodybuilding forum somewhere. It helps you feel like you HAVE to work out.

Another suggestion I have for people is maybe "hitting weights" isn't for everyone. There's plenty of other ways to get in shape: Take a kickboxing class, jiujitsu, join a running club, play a rec-league sport, etc. The idea is to find something that you ENJOY doing and look FORWARD to doing.

Good luck.
 
Most important thing is to make sure that you're at least doing the following exercises: Squat, Deadlift, Bench Press, Overhead Press & Bent-Over Rows/Pull-ups/Cleans

5 days per week

50 situps - They don't have any equipment to help me do this so I just put my feet under something heavy and knock them out.

1 set of 10 bench at around 80% of my max bench
1 set of 10 pullup machine (idk what it's called) at 80% max weight
1 set of 10 chest butterfly 80% max weight
1 set of 20 (10 on each arm) curls at 80% max weight

I then go through and do an additional set of everything but at 100% max.

After this, I run a mile on the treadmill. The more stamina I get, the longer I run.
Click to expand...

Is a disaster of a routine for a number of reasons:
1) Entirely focussed on chest, biceps & lats - entirely neglects your lower back, core, shoulders (to some extent) & legs.
2) The sit-ups are virtually useless in your routine, they're not going to help you get abs. Heavy squats and overhead pressing would do much better for your abs.
3) You're doing all this 5 days a week, which means you're massively over training, and I assume you're hardly progressing at all in weight?

The running is okay though, and you're right to do that after cardio rather than before.

Whilst I know you say you're not bothered about strength, you need a basis of strength whether you want to add significant mass, become a powerlifter or whatever.

Start with a simple 5x5 routine like stronglifts 5x5 or starting strength, and then start to look into a bodybuilding program that uses some form of periodization.
 
^ What he said.

You're trying to put the cart before the horse. Do a 3-6 month strength program like stronglifts to build a basic foundation of fitness. Then specialise by cutting fat and doing all those little bodybuilding exercises I can never see the point of.

With the above routine, you won't achieve any meaningful muscle gains, or at best you'll turn into one of those dudes with big arms and chest but skinny everything else that the rest of us laugh at (the only people that's a good look on are paralympic powerlifters imo.).
 
First abs are made in the place where I like my women, in the kitchen.

I'm guessing you're using machines. If so, you wont ever bulk using just machines

I have two words for you squatz and oatz.

You need a real gym with free weights.

With a mixture of compound and isolation exceises plus a decent diet you'll be a stud in no time.

Why the fuck you doing one set. The only time you should do 1 set is for deads.

3 sets minimum.

6-8 reps for mass. 12-16 for toning. 1-3 for faggorty.

Where's 4,5,9,10 and 11? You asked for exercise advice not for arithmetic.

I'm on a 3 day split. With abs and cardio on rest days.

legs/shoulders backs/bis chest/tris

Broacience pHD

P.S. joking about the squatz and oatz. Even though squating does help your overall progress.
 
I am at a loss when it comes to Deads.. DO you guys only do 1 Rep like stronglifts says?
Or you do 5 Reps?

I am only doing about 165 lbs (80 Kgs) because as soon I increase it, I don't know if my back is straight when I do 5 reps.. 1 Rep I can load up though...

Let's hear about Dead Lifts from broscience experts.. All opinions welcome.

Also, I have posted my progress on another thread... http://www.wickedfire.com/shooting-shit/158755-another-fitness-contest-2.html#post1852826

SO I have only been working out for 4 months...
Am I ready to do German Volume Training? I want to change up my routine this month...

Thinking of whether I should do 5X5 or 8X8

My long tern goals are both strength and looks... Not either..
 
Stronglifts is a terrible program, fyi. It was created by a self-confessed marketer who admittedly just read it from a different book. I'd suggest either SS or RPT.
 
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