New to strength taining.. need some expert advice..

[nayak_1071]

hi i ve recently started strength training with some free weights , barbel ,dumbbells and a bench at home. i am 78kgs and height 5.6 .. i am doing a 4 days workout per week concentrating 2 muscle ( 3sets x 16 reps with moderate weight ) group per day i.e 2 diff exe for chest and 2 for shoulders on day 1, likewise legs and back on day 3 , biceps and triceps on day 5 and abs on day 6 . i am not doing any cardio , instead i am playing tennis ( doubles , 2 sets ) 3 days a week . i am a veterinarian and have eggs some time . i dont want to look like a hulk or a Arnold .. i want to loose weight to a moderate 70 kgs and want to look lean and trim with a good build chest and arms .. with a flat stomach .. please tell me if i am going in a right direction .. suggest me if there i can improve ...
Ps .. i love to do bench press with 30lbs weight 16 reps but i am worried chest will broaden and make me look like a hulk .. will it ? if yes what workout should i do to build a good chest with out broadening it .. thanks in advance for ure valuable advice

[Boss Man]

Muscle growth is relative to things like growth hormone levels, testosterone levels, calories in, protein intake etc.

However the reps are too high. Add a bit more weight ot everything that is 15 reps+ and go for 8-10 reps instead.

1lb of added muscles burns an extra 45-50 calories per day, so that should help reduce fat ot some extent.

As for the diet, what foods do you eat and what times do you eat?

[nayak_1071]

oh thanks a lot for those valid points.. being a south Indian diet mostly revolves around rice .. breakfast , lunch and dinner is made of rice .. i eat a chunk of green and cooked vegetables for the lunch and a good quantity of cereals and pulses .. timings are 9 AM Bf , 1.30 PM lunch, AND 9 PM Dinner ..i ve started taking protein in the form of chick pea, almonds and dried apricot ... i can reduce the intake of rice and eat more vegetable ..but i cant avoid rice .. there is no other option in this part of the world.. also i need ure advice on the bench press question i asked u .. thanks

[Boss Man]

Add more meals into the mix.

11AM-11:30AM will work.

4PM will work

6:30PM will work.

The usual things you have will work, but you can include things like eggs, chicken, beef, wholegrain bread, nuts, peanuts, fruit etc.

[ultimatehlth]

First off I would train chest and back on the same day since they are a system and antagonistic to each other. Bench at that weight and reps won't over develop you, but you should vary the exercise either by changing the angle (incline vs flat) or switching to flys or cables to avoid plateaus. Also shorter faster high intensity training will help you lose body fat faster than longer moderate exercise sessions will.
Best,

[P_North_Fitness]

For clients I normally use 3x3. Its one of favorite routines for strength work. Choose only basic compound moves at most I would use dead lift, bench press, squat,bent over row and military press. You will probably progress first in the dead lift and squat. You can then look at how you add secondary assistance moves and tertiary moves after that but get a foundation first.

Your workout would look like

Workout A
Squat 3x3
Bench Press 3x3
Military Press 3x3


Workout B
Squat 3x3
Bent over row 3x3
Dead lift 3x3

Use 3-5 mins rest between sets and add in there some HIIT t burn fat while lifting and building strength. 1 days rest between work outs and alternat workouts A and B. Use a warm up before every sesion.
On your last set increase the weight you lift by a small amount then when you you can use that weight on all 3 sets increase the last set again and work up the same way.
Dead lift I aim to increase each time even by a small amount. On your first set use 75% 1RM, on your second set use 80-85% 1RM and the final set should be 90-95% 1RM.
And for diet eat clean at all times high protein, low gi carbs and cut the refined junk out.