trainers? would like to have a routine designed

[corndogggy]

I have trouble staying on track, I keep doing miscellaneous and basic things. Basically I'm hoping that one of the trainers can make me a list of things to do when working out that I can do constantly. I do NOT want to have a typical gym workout, I don't have all of the equipment and don't want to drive there all the time. I want something I can do in my garage.

What I do have:

dumbells - 30, 35, 40, and 50 pounders
bench
squat rack
one olympic bar and standard set of olympic weights
curl bar for olympic weights
jump rope and area to use it
smith machine
high and low cables for freeweights attached to the smith machine
row bar for smith machine
65cm swiss ball

That's about it. I can buy more stuff in the future if need be.

I want a routine I can run through mainly just for looking good and feeling strong and possibly to boost performance in triathlons. Sooner or later I need to cut so maybe I need a second one for that, I don't know.

I'm 5'9", 160. Just for one set to get a vague idea of my condition, I can do 45 pushups, I'm up to 14 shoulder presses with 50 pound dumbbells, I can curl 40 pound dumbbells horizontally 10 times and more with vertical hammer curls, I do a variety of low rep ab routines, I squat 225 about I dunno maybe 12 times, I do 10 one handed bench rows with a 50 pound dumbbell. Sometimes I will do 15 bodyweight rows. Once in a blue moon I'll do swiss ball hamstring raises. I can run 4 miles in 32 minutes but my knee blows out if I go harder and longer. I can race a mountain bike for 2 hours. I can swim freestyle non stop hard for 1/4 mile and can go 1/2 mile in 20 minutes if I break up strokes.

Not sure if that helps, but I just don't want a panzy workout, would like to kick it up a little. Basically I hurt my neck doing shoulder shrugs this week, strained too hard, and figured it's about time to get some direction.

 

[CoachCrimson]

It sounds like your bodyweight is not enough to give you the proper resistance to continue strength training with it. So my first piece of advice might be to acquire a harness or belt that allows you to attach extra weight to your body. It will allow you to continue doing bodyweight based exercises in a manner that will increase strength.

Aside from that, generally speaking, a workout is only made "panzy" if the person doing it doesn't apply himself enough to get the proper intensity.

From the sound of what you are looking for in your goals, I imagine your overall point is to increase your strength-endurance. My personal recommendation would be to do your various exercises in the 12 rep range, using a weight that makes you fail on the 12 rep of your last set. 12 reps is generally considered to be the high end of hypertrophy and the lower end of endurance, I imagine it would give you some good results for what you are looking for. Of course, a good program doesnt focus on only one aspect, and will rotate throughout the year. Most good periodized programs I have seen have involved rotating through 3 phases: strength, hypertrophy, and endurance. If you wanted to go with something down that route, you would need enough weights to get yourself hitting failure as low as 3 reps. With a 225x12 squat, that would mean you might need upwards of 300 or more pounds of olympic barbell weights.

As far as a routine for your cutting period, I have found that aligning your cut with a strength phase seems to give the best results. that tends to go against most people's common sense, thinking that more reps is similar to cardio and would burn more fat. But in a calorie deficit, muscle and strength become luxury to the body, and so doing a routine that focuses on maximizing those seems to have the best results for keeping them.

You said you dont want a typical gym workout, so as far as giving you an actual list of exercises and such, I cant help you out much there. It seems that most of what I would tell you would seem typical and usual. If that bothers you and you need something more "exotic" to stay tuned in, then someone else will have to step up to that challenge. I am only good at getting creative when it comes to my throwing athletes, lol, which is quite a bit different from what you participate in.

 

[corndogggy]

If you wanted to go with something down that route, you would need enough weights to get yourself hitting failure as low as 3 reps. With a 225x12 squat, that would mean you might need upwards of 300 or more pounds of olympic barbell weights.

The problem is that I workout in my garage... by myself. I don't like doing anything that is is just about maxing out due to safety issues. I have a squat cage but I don't want to have to crawl out from underneath the bar unless it's an emergency. Hitting failure within 3 reps would probably make me do this alot. I like to come within a rep or two of failure then stopping, at least on squats.

 

[Trevor M.]

I like to come within a rep or two of failure then stopping, at least on squats.

This is more then fine. You shouldn't lift to failure on each and every set anyway. You have more then enough equipment do just about whatever you want.

What kind of workout are you looking for exactly? Push/Pull,Upper/Lower,FullBody,Body part Split, or what?

How much time can you devote to a workout, What are you goals, How long have you been resistance training, Do you have any mandatory physical labor on any specific days? Such as a weekend construction job or something to that extent? You mentioned your knee goes out in runs, do you have any existing injury in it or any other part of the body?

Just a few questions that can help form a better workout for you^.


EDIT,
Just noticed you listed you want to "look good" So I would assume your goal is predominantly hypertrophy?

 

[corndogggy]

What kind of workout are you looking for exactly? Push/Pull,Upper/Lower,FullBody,Body part Split, or what?

Mostly full body. I use my legs alot for mountain biking and running so they get worked pretty good. I throw some squats in there to try to help out with performance but that's it, I'm not sure what else to do. Basically I want something that will give me lower body performance, and upper body visual. I don't need my upper body to be performance oriented other than core muscles and the ones you use while swimming.

How much time can you devote to a workout

Depends. On a daily basis, 30 minutes or so on average, probably no more than 45, since I also run during the week. On the weekends, 2-4 hours. Like, I just swam 1/4 mile, mountain biked 12 miles, and ran 2. I'd like to keep my long weekend sessions free for stuff like this though, don't want to spend 3 hours in my garage. It's summertime and it's hot in there, I don't have A/C so I have to get out there first thing in the morning. 30 minutes would be good.

What are you goals

See the first and last paragraphs. I mainly want to be the guy who looks like you probably don't want to mess with either at the beach or on race day.

How long have you been resistance training

Not too long. I started doing some things, such as squats, pushups, and curls with a solid bar about 7 months ago. I have been adding things regularly since then. I started using dumbbells about 2 months ago. My home workouts have usually revolved around jumping rope with resistance training as an afterthought. I have trained more in the past but its been too long.

Do you have any mandatory physical labor on any specific days? Such as a weekend construction job or something to that extent?

No, I'm a computer programmer. I do yardwork and sometimes that is pretty grueling since I build my own decks and landscape alot, but it is very sporadic.

You mentioned your knee goes out in runs, do you have any existing injury in it or any other part of the body?

Biggest problem is that I have ITBS. Used to have it in my right knee but now it's in my left. I can usually make it 4 miles before it starts hurting. I've taken the last couple of weeks off though and I'm back down to 3 or so. I think I have the wrong kinds of shoes, I think I need a neutral flexible type since I'm a suppinator or however you say it, the opposite of pronation, yet I have stiff stability shoes. Also my right leg is longer than the left so it makes my hips sit crooked and my spine is S-shaped. I also had Osgood-Shlatters disease in my right knee when I was a kid, still have a bump from that but it doesn't really bother me anymore.

EDIT,
Just noticed you listed you want to "look good" So I would assume your goal is predominantly hypertrophy?

For upper body, probably. I want lower body endurance for racing but still want to have somewhat of a beach body. That's kind of where I'm lost, I don't know exactly what combination of exercises I should be doing regularly so I just kind of skip around nonchalantly.

 

[corndogggy]

The post above may give a wrong impression... I don't want to be huge. Basically I'd like to have the build of a 100 yard dash sprinter or tailback. I'd like to be built like Justin Gatlin or something like that.

 

[Trevor M.]

NOTICE
My recommendations below are given with the utmost caution to your conditions. Please understand I may be overreacting or even under reacting to them with these "modified" recommendations. Above all, As I state below, I suggest you see a professional to review any and and workout programs you have, especially in concerns to the spinal curvature.

Mostly full body. I use my legs alot for mountain biking and running so they get worked pretty good. I throw some squats in there to try to help out with performance but that's it, I'm not sure what else to do. Basically I want something that will give me lower body performance, and upper body visual. I don't need my upper body to be performance oriented other than core muscles and the ones you use while swimming.

Running,biking and so on. Are endurance training mostly. Substantial strength can be built through resistance training, Same Applies to lean mass construction.

Sounds like you would benefit from a upper/lower split again (see below). Also focus on different Rep Set Schemes (RSS) depending on movement.

Depends. On a daily basis, 30 minutes or so on average, probably no more than 45, since I also run during the week. On the weekends, 2-4 hours. Like, I just swam 1/4 mile, mountain biked 12 miles, and ran 2. I'd like to keep my long weekend sessions free for stuff like this though, don't want to spend 3 hours in my garage. It's summertime and it's hot in there, I don't have A/C so I have to get out there first thing in the morning. 30 minutes would be good.

In a time slot like this a split might work best. Because of your lower body conditions (read below). Thus lowering workout time among other things.

Because of the increased heat, Ensure you are drinking a "substantial" amount of water before,during, and afterwards. I would suggest cation if you are on a sodium restricted diet for hypertension or whatever other reason.

See the first and last paragraphs. I mainly want to be the guy who looks like you probably don't want to mess with either at the beach or on race day.

Time and patience.

Not too long. I started doing some things, such as squats, pushups, and curls with a solid bar about 7 months ago. I have been adding things regularly since then. I started using dumbbells about 2 months ago. My home workouts have usually revolved around jumping rope with resistance training as an afterthought. I have trained more in the past but its been too long.

No, I'm a computer programmer. I do yardwork and sometimes that is pretty grueling since I build my own decks and landscape alot, but it is very sporadic.

Biggest problem is that I have ITBS. Used to have it in my right knee but now it's in my left. I can usually make it 4 miles before it starts hurting. I've taken the last couple of weeks off though and I'm back down to 3 or so. I think I have the wrong kinds of shoes, I think I need a neutral flexible type since I'm a suppinator or however you say it, the opposite of pronation, yet I have stiff stability shoes. Also my right leg is longer than the left so it makes my hips sit crooked and my spine is S-shaped. I also had Osgood-Shlatters disease in my right knee when I was a kid, still have a bump from that but it doesn't really bother me anymore.

The only real problem I see here is the spine curvature. In theory I wouldn't think any type of "vertical pressure" should be advised. Such as squats or military presses. I suggest you see a professional, if you hadn't already for further incite into your capabilities.

For upper body, probably. I want lower body endurance for racing but still want to have somewhat of a beach body. That's kind of where I'm lost, I don't know exactly what combination of exercises I should be doing regularly so I just kind of skip around nonchalantly.

Alright, until further incite on the spine I am somewhat hesitant as to suggest any down ward force pressure movements to the spine.

So far, An Upper/lower split on a time table such as this sounds promising for your situation.
Monday-Workout A, Tuesday-Rest, Wednesday-workout B, Thursday-Rest,Friday-Workout A,
Assures proper rest is given at all time^

Week two would be done by switching workouts A with B and so on. This is just an example. As It allows the weekends to be free and such.

NOTES
Pre-workout/Post-workout nutrition is important.
Dynamic stretches before hand among other light warm ups would be beneficial.
The RSS I listed are simple guidelines. It is wise to deviate from them from time to time for variation to help prevent stagnation among other things.

Workout A,
Bench press/DB flys 3x12/Rest periods=30-60 seconds
DB laying row3x15/RP=30-60s***
Chin up3x8/RP=60-90s
DB front raise3-10/RP=45-60s****

Workout B*
DB lunge/DB squat**5-8/RP=60-90s
DB Calf raises5-12/RP=60-90s
Ab Isolation...
--------
*Dead lifts were not enlisted due to the concern of spinal curvature.
**cycle the use with a DB squat. Because of the single leg motion stress is not equally distributed to both knees. This may aggravate your injured knee more so then a DB squat. If so then it might be wise to avoid this movement all together.
***Should produce less pull on the spinal column then a bent over row.
****Although a Vertical push such as a shoulder press,Arnold press, or a military press may be more beneficial. Because of the spine I don't wish do advise any movement that will place large downward force on the spine. These are a good substitute in this situation, IMO.
Dumbbells are enlisted in certain motions to reduce downward pressure on spine.
------------
Its a slightly "unconventional" workout. Because of slight modifications due to the listed ailments.

NOW, I strongly suggest you see a medical professional before attempting this or any other resistance training program. However, I have done my best to implement movements that help reduce aggravation of both the spine and the knee.

 

[corndogggy]

Thanks! I have some questions and comments though...

I don't run every day, so which days should I run on?

I'll have to build a chin-up bar but that's easy. Don't have one right now. No biggie, I need one anyway, been meaning to make one for months.

If I can do more reps than what you recommended, is it good or bad to do them? For example, I know I can do 3x12 chin-ups, and could do even more if I did them more than once every couple of weeks. If I can do alot more than the 8 listed, should I? It's not like I can just add weight to chin ups to get worn out by the 8th rep.

I'll have to modify my squat rack for bench presses, I don't have a way of doing barbell bench presses right now, that's why I've been doing pushups. I have my smith machine but the bar sucks on it, and my unattached bar is on my squat rack. I'll just modify the squat rack.

Will the things you listed still hit the upper pecs? That's why I started doing incline dumbbell presses, I thought to look decent you had to hit this area hard, kinda thought it gets neglected. I assumed this would be one exercise that would carry over for sure but I didn't see it listed. I think I said shoulder presses earlier, but I guess incline presses are more correct, guess it's not the same thing.

Regarding the "DB laying row"... is there any advantage to doing this over what I've been doing, which is to actually put one hand and one knee on the bench and do one arm at a time? This seems to actually hit my abs HARD due to having to stabilize my core, so I kinda like doing that for this reason. Seems like laying down and doing it symmetrical would take away from hitting all these stabilizing muscles. Otherwise I assume it's the same for your upper back and arms. I'll probably keep doing it the way I've been doing unless there's a good reason not to.

 

[corndogggy]

The only real problem I see here is the spine curvature. In theory I wouldn't think any type of "vertical pressure" should be advised. Such as squats or military presses. I suggest you see a professional, if you hadn't already for further incite into your capabilities.

I've seen a few different doctors or chiros about it in the past and they couldn't do anything other than say to try orthopedics to raise my short leg. The only thing that did was make my back so sore that I couldn't hardly even stand up after wearing them for the first hour of the day so after a couple of weeks of that I just quit trying, since I don't notice it until I get an X-ray. Basically my spine looks like I have scoliosis. Normally it's not really limiting. I mean, I've made it to nationals in track with this crooked spine and got on my college team as a white sprinter, which is hard. LOL. I do have to watch my squat form very closely or else my lower back will be really sore for almost a week. If I bend over too far forward then dipping down deep, something blows out. If I keep my back as straight and upright as possible, I seem to be fine with weights a little over 200. It may be worse if I were to max out. That method may not be a picture perfect squat that gets the most muscular benefit as possible for a given weight, but it keeps me from getting hurt. I'm fine as long as I stay fairly straight and don't go too deep.

 

[Trevor M.]

Thanks! I have some questions and comments though...

I don't run every day, so which days should I run on?

Generally on the days you don't lift are the prime times to run and so on. If thats not applicable then try to do them later on affter the resistance routine.

I'll have to build a chin-up bar but that's easy. Don't have one right now. No biggie, I need one anyway, been meaning to make one for months.

If your squat rack is tall enough you can just use that. I have to raise my knees up to my chest to do them on mine but it still works just as fine. In fact it recruits the abdominals more this way.

If I can do more reps than what you recommended, is it good or bad to do them? For example, I know I can do 3x12 chin-ups, and could do even more if I did them more than once every couple of weeks. If I can do alot more than the 8 listed, should I? It's not like I can just add weight to chin ups to get worn out by the 8th rep.

Ahh ok, Most people can't even do 5 or so. I would suggest once you can hit them all the way to 15 reps you try them weighted if this doesn't bother you.

I'll have to modify my squat rack for bench presses, I don't have a way of doing barbell bench presses right now, that's why I've been doing pushups. I have my smith machine but the bar sucks on it, and my unattached bar is on my squat rack. I'll just modify the squat rack.

I thought I remember you stating you had a bench? Yes, use the free weight barbell over the smith any day.

Will the things you listed still hit the upper pecs? That's why I started doing incline dumbbell presses, I thought to look decent you had to hit this area hard, kinda thought it gets neglected. I assumed this would be one exercise that would carry over for sure but I didn't see it listed. I think I said shoulder presses earlier, but I guess incline presses are more correct, guess it's not the same thing.

Whats best is to cycle the use of bench/incline. Like any muscle if you want growth you have to hit them hard to some extent. But, generally there is no need for more then one direct movement per muscle group in a workout. While an incline is more clavicular focused then a flat bench. The flat bench already does work this area to a solid degree hence why they should not be done in the same workout.

Regarding the "DB laying row"... is there any advantage to doing this over what I've been doing, which is to actually put one hand and one knee on the bench and do one arm at a time? This seems to actually hit my abs HARD due to having to stabilize my core, so I kinda like doing that for this reason. Seems like laying down and doing it symmetrical would take away from hitting all these stabilizing muscles. Otherwise I assume it's the same for your upper back and arms. I'll probably keep doing it the way I've been doing unless there's a good reason not to.

That row is good as well. Again variations are always great. So you can cycle the use of them without worrying about missing a muscle group.
Again, I choose the laying row to help reduce stress the the spine itself. These two forms of rows I would suggest to you over a bent over row any day.

Any other questions please feel free to ask.

 

[Trevor M.]

I've seen a few different doctors or chiros about it in the past and they couldn't do anything other than say to try orthopedics to raise my short leg. The only thing that did was make my back so sore that I couldn't hardly even stand up after wearing them for the first hour of the day so after a couple of weeks of that I just quit trying, since I don't notice it until I get an X-ray. Basically my spine looks like I have scoliosis. Normally it's not really limiting. I mean, I've made it to nationals in track with this crooked spine and got on my college team as a white sprinter, which is hard. LOL. I do have to watch my squat form very closely or else my lower back will be really sore for almost a week. If I bend over too far forward then dipping down deep, something blows out. If I keep my back as straight and upright as possible, I seem to be fine with weights a little over 200. It may be worse if I were to max out. That method may not be a picture perfect squat that gets the most muscular benefit as possible for a given weight, but it keeps me from getting hurt. I'm fine as long as I stay fairly straight and don't go too deep.

Based on that I would again suggest Dumbbell squats over the use of a barbell. You sound like a strong well conditioned guy. So I believe you'll be fine. Just stick focus on form at all times. Have someone watch you every now and then to make sure form is perfect.
Congrats on making the college sprint team, btw. Thats no easy task for any one.

 

[corndogggy]

I thought I remember you stating you had a bench?

I do have a bench, just not a rack. The bench is separate, it's not attached to anything. I don't have a rack that will hold a bar over the bench so I can do a bench press. I have the Smith machine but I don't like it. Like I said, if I modify my squat rack a little I'll be able to get the bar down lower so I can just use that.