12 reps of 3 - Enough?

[LD79]

Hi all, noob here!
Names Liam.

Just wondered what you think, I am currently training to lose weight and to enable myself to run a 10k next May.
i am male, 33, 200 pounds.
I am broad so i can carry the weight but i still want to lose about another 20. I have lost 20 as it is.

I am currently training 4 days a week. Monday thru Thursday
On mondays I run on a treadmill for 45 mins and I generally cover 7k in that time. I also do 10 reps of medium barbells on each arm. The kind you life with one arm, you know the ones.

Tuesdays i do weight. The gym i go to only has 5 machines. Dont ask me their names, I couldnt tell you ! I am new to this!
But i do 3 sets of 12 reps on a low to medium setting. I also do 10 reps of medium barbells on each arm.
I also do 20 mins on the bike

Wednesdays I do the same as Mondays

Thursdays, I do my 12 of 3, plus bike plus 15 mins on the treadmill

what I want to know is, on 5 machines, at a low to medium setting, is 3 sets of 12 reps enough to build muscle and endurance?

Thank you for all your help

Liam

 

[Enothe]

Hi Liam,

Just so you know, the smaller barbells are called dumbbells

Sounds like you are cracking on with it all as well, definitely the right attitude

As you are going for endurance I would suggest doing this:

Monday: Cardio
Tuesday:Weights
Wednesday: Rest
Thursday: Cardio
Friday: Cardio
Sat/Sun: Off

For your cardio it sounds like you are doing well, my advice would be to up your time to 60 minutes for two sessions and try to do 10k in that time, stop at 10k or 60 minutes, whichever happens first. For the third session try some interval training, do a 5 minute warm up, then at 5 7 9 11 13 15 17 19 21 minutes do 30 seconds of sprinting followed by 90 seconds of jogging then follow it with a 3 minute cool down.

It will be a shock to the system initially but will get you some awesome results.

With your weight lifting just do the one session a week, 12 reps is good for endurance, stick to compound movements, so do Deadlift, Squat, Bench Press, Pull ups (if possible, if not try Rows) and military press. Do 3 sets of 12 on each, make sure you warm up on a rower or cross trainer first and stretch. If you want to know what each of those exercises is look at youtube or check out videos on Bodybuilding.com.

Hopefully that all helps.

Good luck and keep pushing hard.

Jason