Hello.
Okay. Let me try to make this short but still have all the neccessary infol
I'm 25 and currently weight 250lbs.
This past January I weighed a wopping 300lbs.!!! (of course, mostly fat)
I decided to get in shape so I fixed nutrition problems. After a while I also started doing cardio to increase weight loss.
Things were great for a while but now I have a problem.
The cardio has had a 'double edged sword" effect for me. I now have very strong legs but nothing anywhere else. Plus body is flabby because I haven't tried to tone.
It's not because i don't want to but I know nothing about how the body works or what I can do to tone and strengthen myself.
I've tried to read books but they differ greatly and they also assume you know a lot about weight training already.
HERE"S THE MAIN QUESION.
1.What can I do to mainly tone up and also add some muscle mass?
I prefer a 3 day split but am open to any suggestions.
2. What muscle groups go togther in a split?.... (example: Monday- biceps, shoulders, back.... Wednesady- triceps, abs, legs......etc.)
3. Why is it whenever I do any upper body work out, I feel like I'm only working out biceps? Does that mean I'm just really, really weak or could it be something else?
Thanks
beginner whose ready to get it right! Please help!
Moderators: Boss Man, cassiegose
- great job thus far
- no muscle = flabby body even if wt is lost
- also your calories are probably too low so you're using whatever muscle you do have for fuelling cardio....not great
- i wouldn't think cardio only would make your legs strong or you'd have marathon runners masqerading as powerlifters but your legs can never be too strong anyway
- you can't tone what's not there (i.e. muscle)
- a 3/day full body prograsm is your best option...search Big Boy Basics by Chad Waterbury
- your upper body muscles are dormant from inactivity except for your bi's as everytime you pick something up (bags etc) they'll get used to some degree but nothing else so when training make sure you feel the muscle working that's meant to be working using light wt if required
- no muscle = flabby body even if wt is lost
- also your calories are probably too low so you're using whatever muscle you do have for fuelling cardio....not great
- i wouldn't think cardio only would make your legs strong or you'd have marathon runners masqerading as powerlifters but your legs can never be too strong anyway
- you can't tone what's not there (i.e. muscle)
- a 3/day full body prograsm is your best option...search Big Boy Basics by Chad Waterbury
- your upper body muscles are dormant from inactivity except for your bi's as everytime you pick something up (bags etc) they'll get used to some degree but nothing else so when training make sure you feel the muscle working that's meant to be working using light wt if required
goal is about 220lbs.
Most graphs and opinions says that ideal weight is about 200lbs. However, with large build, I'll probably look a little odd.
Also, I'm hoping that other 20lbs. will be muscle.
Do you really think that a full body workout is the best for me as opposed to a good 3 or 4 day split?
If so, why?
Not criticsing. Honestly curious and wanting to learn...
Most graphs and opinions says that ideal weight is about 200lbs. However, with large build, I'll probably look a little odd.
Also, I'm hoping that other 20lbs. will be muscle.
Do you really think that a full body workout is the best for me as opposed to a good 3 or 4 day split?
If so, why?
Not criticsing. Honestly curious and wanting to learn...
The workout that swanso recommended is really a good one to start with. The moves are the basics, and also the most important ones to learn correctly. Those moves also incorporate large muscle groups.
It is based on working opposite "groups" on the same training day, i.e. bench press followed by seated row (work the chest, then work the back) If you look at the program, you will see that there is a "split". BBB incorporates 3 training days, so your time will be put to more effiecient use. There are so many ways to split up a routine, the main thing is that you work all the large groups without a long period between them. And don't work too much in isolation, with machines, you will not have the same benefits as free weights and compound moves.
Let us know how it goes!
It is based on working opposite "groups" on the same training day, i.e. bench press followed by seated row (work the chest, then work the back) If you look at the program, you will see that there is a "split". BBB incorporates 3 training days, so your time will be put to more effiecient use. There are so many ways to split up a routine, the main thing is that you work all the large groups without a long period between them. And don't work too much in isolation, with machines, you will not have the same benefits as free weights and compound moves.
Let us know how it goes!
diana does it again!!
BBB is actually 4 days i think but doesn't split up muscles just upper and lower body so if your not gonna do a 3/week schedule then this is the next best option...personally i wouldn't really do any other split but these too
don;t worry about what graphs say, go on what tou think...if you get to that wt and you're still not happy, lose some more or you might find that you like the way you look heavier than that...
95% of those on "bodybuilding" splits use too many shit exercises (curls, ext, crunches, raises etc) which din't really do anything as they are training probably 6 hours a week...now i only 3 - 4 hours a week so i'm not sure they should be training double what i do...going to 3 sessions means that you should have to cut out all the shit exercises leaving the good one's (diana desribed their benefits above)
BBB is actually 4 days i think but doesn't split up muscles just upper and lower body so if your not gonna do a 3/week schedule then this is the next best option...personally i wouldn't really do any other split but these too
don;t worry about what graphs say, go on what tou think...if you get to that wt and you're still not happy, lose some more or you might find that you like the way you look heavier than that...
95% of those on "bodybuilding" splits use too many shit exercises (curls, ext, crunches, raises etc) which din't really do anything as they are training probably 6 hours a week...now i only 3 - 4 hours a week so i'm not sure they should be training double what i do...going to 3 sessions means that you should have to cut out all the shit exercises leaving the good one's (diana desribed their benefits above)