Advice on daily workout

M

Mike-C

0
Hi guys, I was hoping someone might be able to provide me some advice on my weight training..

I was a pretty big guy (100-110kg at my biggest) and I've since come down to 95kg and shed quite a bit of fat - I look a lot better than I used it, though my weight may not reflect that. But now that I've made progress, it seems I've plateaued, despite working out every day.

Can someone advise if this workout routine is redundant, or how I might improve it? What I currently do is

-1 hour weight training - focusing mainly on chest and biceps. I'll do about 10 x 4 sets of wide, close and normal grip bench press with a barbell - alternating the speed - followed by about the same amount of sets of standing biceps curls. I'll usually follow that up with about 40-50 crunches and occassionally I'll do squats/lunges or tricep kickbacks.

I usually try to work out my chest and arms because they are the flabbiest - especially my chest which is quite saggy (man-tits). My legs look quite good in comparison to my top-half so I don't work them out as often.

OR

-40-60 minutes on the treadmill, running at a speed of 9.3km/h.

OR

-A Body Pump class.

I go to the gym five times a week, and often use workouts from here . I'm just not getting continued results like I want. My weight isn't dropping sufficiently. I'd love a gym buddy - all the really ripped, fit guys seem to have them and it makes a difference - but its hard for a gay guy with mostly female friends to find one unfortunately..

I'm not that much of an experienced exerciser so maybe I would benefit from a Personal Trainer.

Can anyone provide any advice, on how I might better my current routine, or if you think I should fish out the PT fees, which are VERY expensive..I'd rather not have to do the latter option..

Thanks!
 
You need to work your whole body, not just chest and biceps. Don't forget legs, glutes, and back since some of your largest muscle groups are there, and the more lean muscle you have, the more calories you burn.

Do compound exercises like deadlifts, bench presses and squats. These are more important for you right now than curls and other isolation movements.

You may want to see if your gym offers a free PT session or if someone that works there could set you up with a routine. If they say no, they are a lousy gym.
 
Thanks for your advice. There's a lot of deadlifts/presses/squats in the Pump classes so I might try to go to more of those than trying to do my own weights. I do them less regularly than I used to because I sort of got sick of the routine. But maybe it is the best course of action.

The gym does offer a workout plan - and I did used to do it - but it's a formulaic one that they provide all of the members and it only uses the machines, and I find I "feel" the workout more if I use dumbells/bars.
 
I agree with your take on the machines. I use machines to supplement my workout, but at least 80% of my training is on free weights. For results you need to mix things up, often, as well as increase the resistance whenever you make progress.

I'd suggest perhaps just going on YouTube and searching some of Scott Herman's workout routines. He can be a bit annoying, but he knows his stuff and has some cool routines to follow, plus they are instructional so you can learn to do the moves correctly and safely.
 
Hey Mike!

Your workout depends on how comfortable you feel with doing new exercises. There's ALOT of information on the internet about how to do an exercise and you can watch videos 100x's and still feel like you're missing something. I do believe in the idea is that EVERYONE needs a trainer, but it's up to you on how often you need them. If you feel like you're one of those people that can be shown something one time and get it right from there on out, more power to you!

SXIPro has been giving you sound advice, and between him and me and other members, we can probably help you hammer out a workout program as best to our knowledge, but we're going to miss alot of things cause we can't see how you react to exercise, can't see your form, can't do assessments, etc... And that's where I'd recommend then taking that program and hiring a trainer for a session or two and just say, "Hey, I have this program, can you help me tweak it and watch my form?" Your form during new exercises will make you or break you. And I don't think going to classes right now is the greatest idea, mainly for that fact that you have one trainer to 10+ people, they can't watch you all the time. Later on when you're more comfortable with the movements, then we can throw that class in there.
 
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