Another "What should I do?" post

Y

Yeemix

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Hello everyone, newbie here trying to find some advice. Luckily I found this site. Anyway, I'm trying to get into shape, and need some help with the process. I'm 21 years old, short at 5'6", 155 lbs, with not too good of a body fat percentage. I think I have an endomorphic body. I used to work out, but had a motorcycle accident, so I had to stop for over a year.

My routine before the accident was trying to lose the baby fat around my gut and chubby cheeks, and basically become more defined than ripped. My current routine is basically one day do chest, next do legs, followed by arms, shoulders and back the next, and repeat again. I usually end each workout with a 10 minute run on the treadmill too. I've picked up this routine again, but unfortunately, I never really saw a huge difference. I lost some weight, gained strength, but never saw enough difference to be happy.

So basically I'm asking is this a good routine to follow, or should I explore other methods. Thanks again for the help.
 
Welcome to the forum. Lets try a basic routine to get you started. This one has been good for getting people started:

Men and Women's Standard 3-Day Split

With most beginning clients, a 3-day split is most effective. In this split you only need to work out each body part once a week (recommended) using the basic pyramid method. This is perfect for people with a busy schedule who can only get in the gym three times a week.

Slow and steady gains will be achieved if the exercices are done at 100%. Working out at 80% intensity will provide great body maintenance for men and muscle tone for women. Workouts should last approximately 45 minutes to one hour. When I am training my clients I will sometimes superset the lifting exerciese with an abdominal exercise (like hanging knee ups or crunches on a decline bench).


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MONDAY

Chest

bench press 3 x 12, 10, 6-8
incline bench press 3 x 12, 10, 6-8
decline dumbbell press 2 x 8-12

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Back

front pulldowns 3 x 12, 10, 6-8
stiff arm pulldowns 2 x 8-12
low pulley row 2 x 8-12
t-bar row 2 x 8-12

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WEDNESDAY

Hamstrings

stiff-legged deadlifts 3 x 15, 12, 8-10
leg curls 2 x 8-12

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Quads

squats or hack squats 3 x 12, 10, 6-8
lunges (with dumbbells) 2 x 15-20
leg extensions 2 x 8-12

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Calves

donkey calf raises 3 x 15-20
standing calf raises 2 x 12-20

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FRIDAY

Deltoids

shoulder press 3 x 12, 10, 6-8
lateral raises 3 x 8-12
upright row 2 x 8-12

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Biceps

barbell curl 3 x 12,10, 6-8
incline curl 2 x 8-12
concentration curl 2 x 8-12

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Triceps

skull crushes or dips 3 x 10, 8, 4-6
overhead tricep extensions 2 x 8-12
cable tricep extension 2 x 8-12

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Good luck!
 
ok, im a total 100% newbie. I was just curious. what exactly does this mean... bench press 3 x 12, 10, 6-8... the numbers part. could someone explain what the 3 x 12, 10, 6-8 means.

also how do i know or figure out how much weight i should be using?
 
3 x 12, 10, 6-8
To my knowledge, this means you should do 3 sets.
The first set with 12 repetitions, second set 10 repetitions and third set 6-8 repetitions.

Please correct me if I'm wrong:)
 
hi there!
i do appreciate maximunfitness advice and know that what he stated in the beginning is very true. to bring a bit more understanding to this i 'll provide an example of meaning to this.
"while others are concerned with changing the evironment, the wise one is concern with educating oneself to the environment."
whatever you do through exercise, only one person will either benefit or lose something. Your reality is different from the next person. we can mimic the exercises but you cannot imitate health.
finding answers to your questions start with asking the right questions to get the right and useful answers. don't just look at the exercise but see to understand the "exerciser." what is and what should be are the truth of exercise. am i losing you? well, don't think exercise is all bodily movements. these physical movements can also show movements of an unconscious and unfit mind.
you desire to change from exercise. make sure you change in the right direction because change goes two ways - healthy and unhealthy. beginning and ending comes easy. it is the middle that takes time.
learn to understand others philosophy but realize not to live by them. create your own as you live your own life.
okay, dat's it for now!
aloha!
mikey q.
 
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