During the summer, I ride bike to work every day, so I don't hit the gym, but since the beginning of November, I've been going to the gym every day, mostly doing cardio. I've lost a little over 15 pounds doing that, and I'd like to switch routine to include some weight training now.
I've never really done any real weight training, except for in high school, so I'm a complete noob. I guess I have a couple options.
1. Drop the cardio and do weight training 5 days a week, exercising different muscle groups every day.
2. Exercise all muscle groups Monday/Wedensday/Friday, and continue cardio training on Tuesday/Thursday.
I would prefer option 2 because I enjoy the cardio, and want to keep it a part of work out. But I'm open to suggestions.
So question is this. I've only got about 30 minutes at the gym in the morning, (that is until I can drag butt out of bed a little bit earlier), and 5 minutes of that is used stretching. So I need some guidance as to some basic, simple weight training exercises that I can complete, and work out all the basic muscle groups in 25 minutes. You can assume that I have all the necessary equipment. The gym I go to is very well equipped.
I don't mean to ask for you to write routine for me, (unless you want to ), I just need some suggestions. I don't want to over or under exercise any specific muslces. I want a good balanced workout.
purpose is mostly to tone and tighten, but as I have fairly scrawny limbs, I wouldn't mind bulking up a little bit as well.
Thanks in advance!
P.S. - I do understand the basics - heavier weight with less reps will build muscle, lower weights with more reps will build muscle endurance to help tone.
30 minutes in a fully equipped gym... help?
Moderators: Boss Man, cassiegose
Go with option 2. Also if you're looking to increase in size your diet is really important as well. Eat a lot.
Some of the exercises I think you should start with are simple, pushups, dips, (jump)squats, (jump)lunges, pull ups, and chin ups. Also don't forget some core work, things like the plank, side plank, oblique twists and supermans are great. I would do these bodyweight exercises to start off and then move into lifting heavier weights. Use the bodyweight exercises to build a little strength and conditioning before you lift heavy. Just 2 cents.
Some of the exercises I think you should start with are simple, pushups, dips, (jump)squats, (jump)lunges, pull ups, and chin ups. Also don't forget some core work, things like the plank, side plank, oblique twists and supermans are great. I would do these bodyweight exercises to start off and then move into lifting heavier weights. Use the bodyweight exercises to build a little strength and conditioning before you lift heavy. Just 2 cents.
That's great info, thanks! I don't want to start out eating too much yet, as I've been having a hard time getting weight down to where it is, and until I get into a heavy weight lifting routine, I don't want to be gaining fat. So I guess I'll just have to watch body fat percentage over the next little while. I want to gain muscle, not fat. I realize that eating more will help me build muscle, I just want to be careful not to put back on the fat I've lost.Mystik wrote:Go with option 2. Also if you're looking to increase in size your diet is really important as well. Eat a lot.
Some of the exercises I think you should start with are simple, pushups, dips, (jump)squats, (jump)lunges, pull ups, and chin ups. Also don't forget some core work, things like the plank, side plank, oblique twists and supermans are great. I would do these bodyweight exercises to start off and then move into lifting heavier weights. Use the bodyweight exercises to build a little strength and conditioning before you lift heavy. Just 2 cents.
option 2 as stated
workout 1
zone 1 - static lunges x 15 / push ups x 15 / inverted rows x 15 x 10mins...count up all your reps and do more each time in the same time frame
zone 2 - reverse lunges x 15 / single arm shoulder presses x 15 / lat pulldowns x 15 x 10mins the same way
workout 2
zone 1 - step up x 15 / standing cable push x 15 / standing single arm cable row x 15 x 10mins the same
zone 2 - dynamic lunges x 15 / cable face pull x 15 / alternate cable lat pulldowns x 15 x 10mins the same
use a rather challenging wt, nothing too easy and increase if you think you need to
workout 1
zone 1 - static lunges x 15 / push ups x 15 / inverted rows x 15 x 10mins...count up all your reps and do more each time in the same time frame
zone 2 - reverse lunges x 15 / single arm shoulder presses x 15 / lat pulldowns x 15 x 10mins the same way
workout 2
zone 1 - step up x 15 / standing cable push x 15 / standing single arm cable row x 15 x 10mins the same
zone 2 - dynamic lunges x 15 / cable face pull x 15 / alternate cable lat pulldowns x 15 x 10mins the same
use a rather challenging wt, nothing too easy and increase if you think you need to
Thanks, those are some great ideas as well. I should make it known that as much as I hate to, I have to lay off the pushups. right shoulder has issues when I do too many pushups. I can do them for a day or two, but then shoulder starts hurting when I do them. And not a good muscle hurt either, it's a bad joint hurt, and I don't want to cause any damage. It's really sad, cause I love pushups, and I hope to have it looked at soon, but I'm trying to think of a good substitute for pushups at this point.swanso5 wrote:option 2 as stated
workout 1
zone 1 - static lunges x 15 / push ups x 15 / inverted rows x 15 x 10mins...count up all your reps and do more each time in the same time frame
zone 2 - reverse lunges x 15 / single arm shoulder presses x 15 / lat pulldowns x 15 x 10mins the same way
workout 2
zone 1 - step up x 15 / standing cable push x 15 / standing single arm cable row x 15 x 10mins the same
zone 2 - dynamic lunges x 15 / cable face pull x 15 / alternate cable lat pulldowns x 15 x 10mins the same
use a rather challenging wt, nothing too easy and increase if you think you need to
well get it fixed then, it's hard to workout with 1 arm...if you can't do simple, dirty old push ups without pain then you certanly can't do any bench presses or shoulder presses...what's wrong with it? are you doing push ups properly? (straight body, elbows 45 degrees from torso and pointing down towards feet not flared out sideways, hands under shoulders, squeezed arse, braced core)
Well strange enough, pushups are the only thing that cause it to hurt. I can do bench presses and all sorts of other things. I haven't tested shoulder presses, but I have no problem doing anything else but pushups. And honestly, if I haven't done pushups in a while, I can crank out some good pushups for probably a week straight before the shoulder starts hurting again. But it always comes back. I believe I'm doing the pushups properly, with the exception of the elbows being at 45 degrees, they are usually out a little farther. I'll work on that and see if it makes a difference.swanso5 wrote:well get it fixed then, it's hard to workout with 1 arm...if you can't do simple, dirty old push ups without pain then you certanly can't do any bench presses or shoulder presses...what's wrong with it? are you doing push ups properly? (straight body, elbows 45 degrees from torso and pointing down towards feet not flared out sideways, hands under shoulders, squeezed arse, braced core)
So it's not stopping me from doing the rest of workout, but I really love pushups, and would like to get it fixed, so I think I'm going to have it looked at.
You're probably right, but let's not forget that a pushup uses waaay more muscles than bench presses. Either way, I'll evaluate how I do pushups, and see if I can't correct something.Mystik wrote:If it hurts during pushups but not bench press, which is pretty much the same motion, then I would have to guess it's your form during the pushups.
withut getting too technical push ups are a closed chain exercise (push your body away from an object) and a bench press is an open chain exercise (push an object away from you)...closed chain exercises are the best and most safe exercises so if they are hurting then it's nly a matter of time during bench presses that you compensate for the weakness and an even bigger injury occurs
Very interesting. I'll have to have shoulder checked out. What kind of doctor do you go to for things like that?swanso5 wrote:withut getting too technical push ups are a closed chain exercise (push your body away from an object) and a bench press is an open chain exercise (push an object away from you)...closed chain exercises are the best and most safe exercises so if they are hurting then it's nly a matter of time during bench presses that you compensate for the weakness and an even bigger injury occurs
a good one
i suggest emailing eric cressey and ask him about one in your area...explain your situation
post here:
http://www.t-nation.com/free_online_for ... sey_thread
you'll need to to register first though
i suggest emailing eric cressey and ask him about one in your area...explain your situation
post here:
http://www.t-nation.com/free_online_for ... sey_thread
you'll need to to register first though
Thanks, I appreciate the advice.swanso5 wrote:a good one
i suggest emailing eric cressey and ask him about one in your area...explain your situation
post here:
http://www.t-nation.com/free_online_for ... sey_thread
you'll need to to register first though