Just starting out -- Wanting to achieve some goals...

M

mjr

0
Ok, the background first. In my youth (teenage years) I was fairly athletic. I had obtained a brown belt in Tae Kwon Do in Junior High, and played American football throughout High School. My "playing weight" was around 165 pounds (74.25kg) my senior year of high school. I also powerlifted my sophomore year.

I was in fairly good shape back then. I've always been more of a "sprinter" than a runner, though (this is important for later).

Now, I am 36 years old and looking to get into better shape for myself and my family (wife and young son).

I don't really have money for a monthly fee for a gym membership. I was planning on setting up a small area in my garage to do my workouts.

Anyway, my bathroom scale (if it can be believed:D ) says I weigh in at right around 217 pounds. :eek:

I'm not much of a runner (obviously) and I don't own a bicycle. And my job is fairly sedentary. My diet is a lot of protein and carbs (yes, I know this is bad). I'm wanting to change that, as well. I don't drink any carbonated beverages, sticking mainly to water and juices.

My plan right now is to buy dumbbells and a barbell and do some working out in my garage. Eventually (once I get my garage straightened out) I want to get a heavy bag and do some cardio that way.

I may have found a good workout, but I need to know if it's too much to start with. I purchased the book "The Art of Expressing the Human Body" which is supposed to have a lot of the workouts that Bruce Lee did. I thought I would start out with a "reduced" version of the bodybuilding workout.

I would do modified versions of the isometrics, which are listed as follows:

  1. Press Lockout
  2. Press Start
  3. Rise on Toes
  4. Pull
  5. Parallel Squat
  6. Shoulder Shrug
  7. Deadlift
  8. Quarter Squat

But since I don't own any real weight equipment, as I said, I'd have to modify them.

The "bodybuilding" routine itself consists of the following:

  • Squat: 3x10 @95 pounds
  • French Press: 4x6 @64 pounds
  • Incline Curl: 4x6 @35 pounds
  • Concentration Curls: 4x6@35 pounds
  • Push-ups: 3x10 (says 70-80 pounds on back, but to start out I'll skip that)
  • Barbell Curl: 3x8 @70-80 pounds
  • Triceps Stretch: 3x6-8 @3 pounds
  • Dumbbell Circle: 4 x ? (says as many as possible) @16 pounds
  • Reverse Curl (Barbell): 4x6 @64 pounds
  • Seated Wrist Curls: 4 x ? (as many as possible) @64 pounds
  • Sit Ups: 5x12
  • Calf Raise: 5x20

Looking it over, I could break it up over 3 days or so. Although with the sets and weights, this might be a little ambitious.

My goal, however, is not to necessarily "bulk up" but to get a little size. What I really want to do is burn the fat. If I don't quite get down to the 170 or 175 pounds, but I've lost the fat, gained the muscle, and am in better shape, I'll make that trade.

Any advice on the workout above? Any other advice on just starting out? I've been considering purchasing a few dumbbells and a 100 pound weight set (no bench). Possibly a Roman Chair once I get in better shape.

As far as cardio, suggestions? I could walk around my neighborhood, but I'd like to incorporate more than that. I'm not really a runner, but I do have a jump rope, and I do have an open field next to/behind my house where I could possibly do some short wind sprints.

Thanks in advance for any advice anyone can provide.
 
First of all how much time do you have to train?
 
jpcollins53 said:
First of all how much time do you have to train?
Click to expand...

Well, between work, family, and school work (toward a degree), I probably have about a half hour to an hour per night, and longer on weekends. I can probably squeeze in more time if needed.

I'm not on a specific time frame for this. I'd like to get started at the beginning of the year. Unfortunately for me, I'm a little impatient when it comes to actually seeing results, so I have to figure out a way around that, too. Although I would like to see results within the first month or two, and real progress by month 4 or 5.
 
Lets hold off on buying any DB or anything like that and get you on a program that meets your goals and fits into your schedule. If there is one thing you buy it should be a heart rate monitor as this will greatly enhance your training. I can help with a program that will get you want you want if you are willing to work.
I also want to know about your diet. What are you eating?
 
^ You are your own heart rate monitor. Assuming there isn't something seriously wrong with your cardiovascular system, RPE tells you everything worth knowing that a HR monitor could tell you.

OP, if I were in your shoes, and I had the money (and desire -- I'm more than satisfied with my local strength sports gyms) to invest in home gym equipment, I'd go for an Olympic barbell, either a power rack or squat uprights and a pull up bar, some solid foam matting for the floor, and the following weight plates to start off with: 2x1.25kg, 2x2.5kg, 2x5kg, 2x10kg and 2x20kg. You'll want to use proper round, rubber-coated 45cm weight plates and bumper plates as much as possible. After a while, that set won't be enough for you, and you'll need to buy some more 20kg plates. Sooner or later, you'll also want to invest in weightlifting chalk (helps you grip the bar in a safer manner) and possibly a lifting belt.

With regard to your program, I'd simplify things a bit. The routine you've written up has all sorts of different set/rep variations, and different exercises for the same muscle groups. There's 4 different kinds of bicep curl in there. Not necessary at all, least of all to a beginner. You'd be better off doing something like , IMO. It's simpler, and it gets beginners results, whether you want to bulk or cut.
 
jpcollins53 said:
Lets hold off on buying any DB or anything like that and get you on a program that meets your goals and fits into your schedule. If there is one thing you buy it should be a heart rate monitor as this will greatly enhance your training. I can help with a program that will get you want you want if you are willing to work.
I also want to know about your diet. What are you eating?
Click to expand...

Well, as far as my diet goes, I know I need to make changes there, too. It's a lot of poultry, red meat, and pasta. It's pretty light on the greens, fruits, and vegetables, which I know I need to eat more of. I'll also have things like peanut butter sandwiches for lunch. I avoid soda, sticking mainly to water, tea, and juices.

And as a side note, I would like to avoid those powdered supplements, if possible. I want to do this all-natural.

Aside from a heart rate monitor, do I need a timer or anything else? Would I be able to do this workout within the confines of my garage, or will I need a larger space?
 
Goldfish said:
^ You are your own heart rate monitor. Assuming there isn't something seriously wrong with your cardiovascular system, RPE tells you everything worth knowing that a HR monitor could tell you.

OP, if I were in your shoes, and I had the money (and desire -- I'm more than satisfied with my local strength sports gyms) to invest in home gym equipment, I'd go for an Olympic barbell, either a power rack or squat uprights and a pull up bar, some solid foam matting for the floor, and the following weight plates to start off with: 2x1.25kg, 2x2.5kg, 2x5kg, 2x10kg and 2x20kg. You'll want to use proper round, rubber-coated 45cm weight plates and bumper plates as much as possible. After a while, that set won't be enough for you, and you'll need to buy some more 20kg plates. Sooner or later, you'll also want to invest in weightlifting chalk (helps you grip the bar in a safer manner) and possibly a lifting belt.

With regard to your program, I'd simplify things a bit. The routine you've written up has all sorts of different set/rep variations, and different exercises for the same muscle groups. There's 4 different kinds of bicep curl in there. Not necessary at all, least of all to a beginner. You'd be better off doing something like , IMO. It's simpler, and it gets beginners results, whether you want to bulk or cut.
Click to expand...

At this time, I don't really have the money or the room to buy a weight set like that. I'll check out that routine you sent. The only problem I see with it right now is it doesn't give how much weight to start with (or at least an approximation of what to start with).
 
Any program telling you what weights you should be doing is to be avoided unless it starts with the bar alone. This is totally individual.
Start with the bar and see how it feels. At first you want it to feel light and easy, so you get form perfect. You can add weight when confident, but adding before = injury, there are virtually no exceptions.

Heart rate monitors can be useful, but shouldn't become the core of yuor training especially with weights.
I run or cycle home breathing freely at virtually my age related maximum heart rate, and have on a few occasions recorded heartrates at max for toddler as an adult. I can do this because I have a strong heart, am fit and being downright insane helps too.
The complexities of knowing your ideal heart rate range and adapting this during your workout, further in means you can maintain higher heart rate safely, up to a point then it drops again. If you followed that and want it more complex there is your resting pulse rate, first thing as you wake up, age, fitness level, blood pressure and a few other things that can add complications too.
Easiest way to judge is by breathing rather than pulse.
Breathing is easy and smooth = fat burning, low intensity, heart rate will be steady and blood pressure safe.
Breathing is hard but maintainable and you aren't getting stitch = high intensity aerobic, pulse rate will be high, blood pressure high but still sensible
Breathing is flat out and your lungs feel ready to burst = anaerobic muscular endurance, eg intervals, your heart rate will be very high, blood pressure elevated.
You have to remember to breath or train with breath held = sprint, power lift etc. very high intensity, heart rate climbs during and after blood pressure well in the red.

Easier for most of us, rarely ever wrong, sensor never slips, bonus.
 
Unless you know your heart rate you have no idea of the intensity of your workout, your rest intervals have no validity. RPE can be useful and I use them to rate a training session. But you need feedback while training to enhance the quality of your session.
 
jpcollins53 said:
Unless you know your heart rate you have no idea of the intensity of your workout, your rest intervals have no validity. RPE can be useful and I use them to rate a training session. But you need feedback while training to enhance the quality of your session.
Click to expand...

OK I will definitely challenge that. I don't know my heart rate when doing my 1RM deadlift. It is however the most intense my training gets too, and I can judge that by the fact my body feels ready to explode and the weight is well over double my bodyweight.
I have used heart rate monitors before when doing marathon and endurance cycling. When riding on a set route and consistent pace, checked by speedo, after 30 minutes my pulse rate dropped 5bpm within a few minutes, this is perfectly normal, for some it means that you are capable of moving up in intensity, for others with weaker lungs this is not the case and speed is a better indicator of intensity.
My heart rate is higher when I am running at distance pace then cycling, because I am more natural at doing so. Others are the opposite.
If you are judging rest times by heart rate you are missing a massive amount, including muscular fatigue. It doesn't help you one bit to know your heart is ready for the next set of squats if your legs aren't.
My cardio is such that I have had heart rate back to relatively normal while still light headed from deadlifts, to go back for another set would have been beyond stupid, obviously I didn't.

Heart rate monitoring is one way of gauging intensity, and it's a good one if used with others. Relying solely on this or any other single measure is at best inaccurate at worst dangerous.
First look at the person and any potential dangers, hypertension mobility etc. second look at the activity, walking, rowing, circuits, dance, weights, third look at the intensity desired. Only when you have all of this in your mind can you decide the best things to be checking for intensity. As a PT with your experience I am sure you will have done this many times.
 
If you’re not using heart rate in training you cannot be training at a high level. You would be foolish to attempt a max deadlift if you had not recovered to a HR of 110-120. You would fail miserably if you made an attempt still at a HR of 160+. Heart rate is the safest and easy way to monitor the readiness of an athlete. If I need good quality work, I must allow for sufficient recovery (HR 120). If I'm training speed strength, i will allow max recovery, if on the other hand I’m training strength endurance I will not allow for full recovery. Recovery or the lack of has major implications on the training stimulus and training effects each athlete will receive.
I’m not even going to attempt to touch breathing in this post as it is too comprehensive of a subject. We can start a new thread on that if you want.
 
To kind of flip this on it's head, after over 20 years of resistance training, and more of cardio and varying levels of other random nonesense. If I cannot tell if my heart rate is low enough for the next set without a monitor, I would have to question myself. I have used them, and in fairness the reason I stopped was because they slip too easily and I found I already knew to within a small margin anyway.
Heart rate is a good measure, as I have stated a few times, but only if used with others because it is also totally individual.
Somebody with resting heart rate of 90, and there was one posting on here a while ago, would not be recovered for a new set with a HR of 110 - 120, where as someone with resting heart rate of 35, and they do exist, would be looking at a different range again.

I deliberately make myself workout while not fully recovered on occaison to improve my recovery rate, I can feel how ready my heart is and will start as it is on it's way down, not fully there. Other times I will want to be fully recovered, or even beyond this when preping for powerlifting competitions where it's important to keep warm but not worn for long periods, some of this is by feeling how my heart is but alongside other physical measures.
 
When training beginners they need to use them, period. I have also trained for a long time, 30+ years and have been coaching college and professional athletes for the last 25 years, we don't train without them. Even my 158 million dollar man trains with a heart rate monitor. You can not train cardiac power and or capacity, lactic power and or capacity and there is noway to train alactic power and or capacity without it. They are used for more than "cardio".
 
OK simple question, considering I have never said monitoring heart rate was a bad thing, just had to be accompanied by other things.

Was all of your monitoring done purely using heart rate monitors or were you observing other things as well?

I have coached people well out of shape wanting weight loss through football teams to a European standard power-lifter. Yes I have used heart rate as a measure with them and on myself, as one tool among many.
I have used them for everything from marathon running, through intervals to weight training. They have been great as a guide, but using one well means having a lot of knowledge up front, I have little doubt you have it as I did before doing so, but we are the exception not the rule.
Your reliance on them is unusual in my experience, and I have done a range of things. Most people I have known who are at the top of their game will wear monitors and rarely look at them, because they will already know what it is going to say.

I have only had beginners using them when I have been in attendance, because then I can keep an eye on the display and they can focus on the activity alone, and stay safe by doing so. Beginners lack knowledge in correct form and a range of other things as we all did when we were beginners. To add something which could be a distraction when they are unaccompanied is too risky in my opinion. There is no benefit to be gained by looking down at a heart rate monitor halfway through a squat, but a massive increase in injury potential. This is totally removed if the monitoring is being done by another.
When dealing with beginners or those out of practice giving them several things to think about at once is insane, that is why I give simple easy stuff to think about in these cases. Once they are familiar with what they are doing, then they can start focussing on things other than form for moments, safely.

For the record I love to be proven wrong, and have learned an immense amount from people who have done so. So I am curious why you place heart rate above all else, and how much testing you do to find ideal heart rate ranges, as these are percentile based not fixed. I know most of my percentiles and will confess to finding amusement in the fact my working rates are well above most people I know close to half my age, and resting heart rate well below theirs, as I'm sure you do. I understand your belief that there is no better way to measure intensity, but personally think this is dependent on activity, an example being a yoga stretch.

For the record, it's good to have someone here willing to share their knowledge and experience and welcome to the forum.
 
It’s not that I place it above all, but it is a huge part of what I do and I use it with everyone. I need to maximize everything my athletes do, I don’t allow an athlete to attempt any movement or sprint until their HR is where it needs to be for the training effect I want.
My athletes record their resting heart rate every morning so that I can monitor recovery from one day to the next. As strength and conditioning coach everything I do is to increase the production of energy and the ability to use it when needed. I do not train strength separately from conditioning they are trained together. What good is strength if it has no or a limited capacity to repeat effort? All the research for HRV and HR is coming from your country as your professional soccer teams are way head of anything we do in the US.

This is a sample of the info I get daily

Pre Training Information
1 Morning HRV
2 How many hour of sleep
3 How Fatigued Are You
4 How Was Your Sleep
5 Level Of Muscle Soreness
6 Stress Level
7 Mood

Training Information
1 Activity
2 Duration
3 Weight (pre activity)
4 Weight (post activity)
5 Max HR (WO)
6 Average HR (WO)
7 Volume: Reps/Distance
8 Session RPE (1-5)
9 Satisfaction (1-5)
 
Brilliant. You use HR as the best trainers do, as one measure, with you doing the monitoring and the client doing the training.
I have trained for 1RM a lot, and it takes me a lot to recover, flip side is naturally good cardio. Weakness has always been MSE and co-ordination, that's why I love it.
Being obsessively functional I like strength and reps combined, even though I know how rarely this happens for me.
Thank you for such a clear response.
 
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