I'm a 22 year old , looking to gain muscle mass, and also lose about 35 pounds (currently 205lbs, at 5'11"). What are the best exercises for me to do for a FULL BODY strength routine that will get me good results? I don't have access to any special equipment, just weights, a stability ball, and a toning band ( wife's equipment). If you can suggest exercises for me please include reps, sets, and weight, if any. The only thing I ask is no machine exercises, as I would be doing this at home. Also, for fat-burning, how many days a week for cardio, and for how long?
Thanks in advance.
John
P.S. Also, if anyone could suggest an amount of calories per day, that would help alot. Thanks.
Can anyone suggest some strength routine exercises for me?
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JohnRLeslie
- STARTING OUT
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- Joined: Fri Apr 27, 2007 6:18 pm
Hey John,
First of all, I have done a lot of reading but am also just starting to train.
I know for a fact that you can not bulk up and lose weight at the same time. It is possible but not worth the trouble.
So first of all, pick which goal you want first. Gain muscle , or lose the body fat.
If your overally fat, I would lose the body fat first, since you will add more fat as you try to gain muscle.
In general, follow the dumbbell exercises on shapefit. Use enough weight that you can only do about 8 reps or so. After doing weights, do cardio.
Squats, Deadlifts, Push ups, pullups, just to name a few. Just dont try to do all your muscles in one shot. Pick certain muscle groups and give yourself atleast 48 hour rest in between doing them again. Make a schedule for yourself.
First of all, I have done a lot of reading but am also just starting to train.
I know for a fact that you can not bulk up and lose weight at the same time. It is possible but not worth the trouble.
So first of all, pick which goal you want first. Gain muscle , or lose the body fat.
If your overally fat, I would lose the body fat first, since you will add more fat as you try to gain muscle.
In general, follow the dumbbell exercises on shapefit. Use enough weight that you can only do about 8 reps or so. After doing weights, do cardio.
Squats, Deadlifts, Push ups, pullups, just to name a few. Just dont try to do all your muscles in one shot. Pick certain muscle groups and give yourself atleast 48 hour rest in between doing them again. Make a schedule for yourself.
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theclownman
- STARTING OUT
- Posts: 8
- Joined: Wed May 02, 2007 12:36 pm
same sort of question. i want to do a full body workout, 3 days per week following each weight exercise with 45 - 1 hour cardio. i'm assuming that I'd like to use lower weight and higher reps to build strength endurance...
question is should i reserve 1 day for each part of body,
(ex. day 1 - back, chest, abs,
day 2 - biceps, triceps, abs,
day 3 - legs)
First, how many different exercises should i do per muscle section? And how many reps per exercise? (ex. bench press 3 x 10 100lbs)
question is should i reserve 1 day for each part of body,
(ex. day 1 - back, chest, abs,
day 2 - biceps, triceps, abs,
day 3 - legs)
First, how many different exercises should i do per muscle section? And how many reps per exercise? (ex. bench press 3 x 10 100lbs)
Look into HIIT for cardio. You may like it better. Also, what you have there isn't too bad of schedule. It is close to what I am doing now. Only difference being I have it this way. I put the legs in the middle because doing chest and back does a litte bit of the muscles in the arm also. This way there is a break inbetween using your arms. I think most people use 3 sets of 8-12. As far as how many different exercises, I couldn't tell you and I dont think there is a correct one. Just work yourself hard and change things up every now and then. Off the top of head, I can see 3 typical workouts being done for the chest... Flat Bench Press, Incline Bench Press, Chest Flys.
Day 1 Chest/ Back
Day 3 Legs
Day 5 Arms
Day 1 Chest/ Back
Day 3 Legs
Day 5 Arms
Re: Can anyone suggest some strength routine exercises for m
I've lost 75lbs in the past 6 months. I work out 3 time per week and do cardio 6 days.
routine on Mon-Wed-Fri is:
Lunges
Squats
Bench press
Chest Fly
Bent over row
Straight Arm Pull Over
Shoulder Press
Bicep Curl
Tricep Kick backs
Crunches (swiss ball)
Reverse Crunches
Plank
2 Sets of 15 reps EACH (no more than 60 sec of rest between each exercise)
20 minutes of Interval Cardio (Run-Walk)
Routine Tue-Thu-Sun:
30 Minute of Interval Cardio.
I take Saturday off
Drink 64 oz's (or more) of water each day and eat 5 SMALLER meals per day.
routine on Mon-Wed-Fri is:
Lunges
Squats
Bench press
Chest Fly
Bent over row
Straight Arm Pull Over
Shoulder Press
Bicep Curl
Tricep Kick backs
Crunches (swiss ball)
Reverse Crunches
Plank
2 Sets of 15 reps EACH (no more than 60 sec of rest between each exercise)
20 minutes of Interval Cardio (Run-Walk)
Routine Tue-Thu-Sun:
30 Minute of Interval Cardio.
I take Saturday off
Drink 64 oz's (or more) of water each day and eat 5 SMALLER meals per day.
JohnRLeslie wrote:I'm a 22 year old , looking to gain muscle mass, and also lose about 35 pounds (currently 205lbs, at 5'11"). What are the best exercises for me to do for a FULL BODY strength routine that will get me good results? I don't have access to any special equipment, just weights, a stability ball, and a toning band ( wife's equipment). If you can suggest exercises for me please include reps, sets, and weight, if any. The only thing I ask is no machine exercises, as I would be doing this at home. Also, for fat-burning, how many days a week for cardio, and for how long?
Thanks in advance.
John
P.S. Also, if anyone could suggest an amount of calories per day, that would help alot. Thanks.