Help?

rajde · Post by **rajde** » Tue Dec 30, 2008 7:34 am

I was wondering if anybody could give me basic program to do. I want to go to the gym 2-3 times a week. I like to do about 25 minutes cardio already but need to do some weight training afterwards. I want to build muscle mainly but lose weight. Any suggestions?

mzaruba423 · Post by **mzaruba423** » Wed Dec 31, 2008 6:51 pm

i cant make a program for you but i think it'd be very beneficial to do full body workouts each time you visit the gym, and it's great because you only go 2-3 times per week. i was reading a new book, and i havent finished yet, but i learned that you want to have at least one upper body push exercise, at least one upper body pull exercise, and then either deadlifts or squats. so an example would be like

chin ups
dips
incline bench press
bent over rows
squats

you might want to use compound sets too i'm not sure, but i'd also suggest running AFTER you lift. also, you might want to post your diet and goals so more people can help you out.

rajde · Post by **rajde** » Sun Feb 22, 2009 5:42 am

Its been a while...anyways, diet is definately good doing about 5 meals and trying to get as much protein as possible. I am looking to go to the gym 6 times a week. I was wondering though if I should maybe vary workout a bit. I am doing this.

workout 1
deadlifts 4 x 6
push up 4 x as many as you can
inverted row 4 x as many as you can
lunges 4 x 12
prone ab brace 4 x as long as you can
rest 15ecs btw exercises and simply go one after bthye other until all of them are done

workout 2

squats 4 x 6
seated row 4 x 12
reverse lunges 4 x 12
shoulder press 4 x 12
side ab brace x as long as you can
again rest 15secs btw exercises in a circuit fashion

with 25 minutes of cardio after each.

mzaruba423 · Post by **mzaruba423** » Sun Feb 22, 2009 12:40 pm

that looks like a pretty good workout to me, but i'd only do cardio 3 times per week and you shouldn't do total body workouts six days a week. they should also be three.

so if you want to go to the gym 6 times a week, you can do cardio three days and lift weights three days, otherwise you can probably get all of that accomplished by just going to the gym three days a week total.

swanso5 · Post by **swanso5** » Sun Feb 22, 2009 5:52 pm

are you pairing any exercises? you should be...

do wts 3/week with sprints twice a week

more meals too i'd suggest (6 - 7)

newone09 · Post by **newone09** » Mon Feb 23, 2009 3:55 pm

So from what I am reading...to get a full body workout you want 1 push, 1 pull, and 1 leg excercise 3x a week? Can you do more than 1 excercise for each?

mzaruba423 · Post by **mzaruba423** » Tue Feb 24, 2009 3:28 pm

yeah you can do more than 1 each, but i wouldn't do any more than 2 each. i usually do about four lifts each time like

sunday: 2 push 1 pull 1 leg

tuesday : 1 push 2 pull 1 leg

thursday : 1 push 1 pull 2 leg

you can definately do more though.