I am in 40's & not really done any serious training.
I went from 118kg to current weight of 91kg, just by eating much better, cardio & weight work. I have achieved this within 14 weeks.
I was training 7 days a week for 2 hours. As a result of reading forums on this site I have pulled back training.
This is current program
Monday
4 Km jog
Back & Legs 4 exercises per body part 3 sets of 10
Tuesday
4km jog
Triceps & Chest - as above
Wednesday
6km jog + 6 - 3 x 20 strength exercises (Pushups, sit ups, dips, step ups, reverse dips, bench pushups)
No Gym
Thursday
4km Jog
Biceps & Shoulders - as above
Friday
4km jog
2 exercise of each body part as described above.
Total exercises for the day 12 @ 3 x 10.
Saturday
8km jog + the 6 strength exercise as described above on the Wednesday.
Sunday
Rest (Unless I have had a big night. I will either have a light jog or a walk)
Note
I increase weight every 2nd week or so within the following method for 1 or 2 body parts at a time. Depending on how I feel with the training. For Example
Seated row
Week 1 - Set 1 - 80kg, Set 2 - 85kg, Set 3 - 85kg x 10 reps
Week 2 - Set 1 - 80kg, Set 2 - 85kg, Set 3 - 90kg
Week 3 - Set 1 - 80kg, Set 2 - 90kg, Set 3 - 90kg
Week 4 - Set 1 - 90kg, Set 2 - 90kg, Set 3 - 90kg
Week 5 - Set 1 - 90kg, Set 2 - 90kg, Set 3 - 95kg & so forth
Believe it or not this is me pulling back on training.
goal is to get to 85kg & to look buff. Once goal is achieved I would like to maintain.
I probably need help with diet also as I believe I am starving myself, but that is for another forum.
**Newbe needs advice**
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ultimatehlth
- ESTABLISHED MEMBER
- Posts: 231
- Joined: Mon Sep 21, 2009 8:17 pm
Re: **Newbe needs advice**
Still over training. When you fully stimulate a muscle group it takes 96 hours for it to recover and a further couple of days for additional growth. Ultimately overtarining will lead to less results, more injuries and fatigue.
I recommend this:
Monday: Chest/Lats (they are are system and show be trainined together for maximum muscle fiber recruitment)
Tuesday: Delts, biceps, triceps. Warm-up 5 minute jog. Run 200 meter sprint, walk back repeat 6 -10 times.
Wednesday: Legs, abdominals, lowback.
Thursday: Run 400 meters/walk 400 meters; increase till you can do 6-8 intervals then work on doing them faster.
Friday: your body weight exercises, add lunges and pull-ups.
Saturday: Run hills, hike, cycle or play an aerobic sport.
Sunday: Rest!!!
If your diet is right this should be more than enough to get you ripped and ready in little time.
I recommend this:
Monday: Chest/Lats (they are are system and show be trainined together for maximum muscle fiber recruitment)
Tuesday: Delts, biceps, triceps. Warm-up 5 minute jog. Run 200 meter sprint, walk back repeat 6 -10 times.
Wednesday: Legs, abdominals, lowback.
Thursday: Run 400 meters/walk 400 meters; increase till you can do 6-8 intervals then work on doing them faster.
Friday: your body weight exercises, add lunges and pull-ups.
Saturday: Run hills, hike, cycle or play an aerobic sport.
Sunday: Rest!!!
If your diet is right this should be more than enough to get you ripped and ready in little time.
Last edited by ultimatehlth on Wed Apr 30, 2014 8:17 pm, edited 1 time in total.
Re: **Newbe needs advice**
not really agreeing with the 96hrs thing, depends on the amount of work done really, i don't think i'd ever rest 96hrs...
you may as well quit the jogging because it's not doing anything, cardio is energy efficient meaning that you get better at it the more times you do it meaning you use less calories each time you do it...from the sounds of it you've done it 1000 times
if i was you i'd do;
full body wts program 3/week
sprints 1/week
interval training 1/week
jog 1/week
1 session a day x 6 days a week and 1 off day (you do theraputic exercise if you wanna)
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
you may as well quit the jogging because it's not doing anything, cardio is energy efficient meaning that you get better at it the more times you do it meaning you use less calories each time you do it...from the sounds of it you've done it 1000 times
if i was you i'd do;
full body wts program 3/week
sprints 1/week
interval training 1/week
jog 1/week
1 session a day x 6 days a week and 1 off day (you do theraputic exercise if you wanna)
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
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Parraeels4ever
- SOCIAL CLIMBER
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- Joined: Thu Jan 14, 2010 3:46 am
Re: **Newbe needs advice**
Firstly guys thankyou for your reply.
Whilst both reply's are similar, both are also different.
I guess at some stage I will need to take a leap of faith & follow 1 direction for a period of time, then monitor progress. At this stage I know what I am doing is ineffective, more so I speculate due to over training. main dilemma is determining which pathway. Both say weights three times a week with, cardio the other three days. So that's pretty simple. With the weights side, do I select 2 body parts a session 3 times a week or full body 3 times a week?. As you know I am actually doing a combination of both at the moment. So here is a question that I would like to ask to assist with me making a decision.
Question 1
Full body workouts 3 times a week V's 2 x different body parts three times a week?
First - Full Body
Some people may not be capable of doing full body workouts. I am so this is not a issue. Today for example I completed a full body workout. 6 body parts, 2 different weight exercises for each body part each @ 3 sets of 10, weight increasing each set. Total weight exercises for the session 12. Total length of time 1 hour 15 min. None of this phases me & I do enjoy it. As I can really push myself, I just need to be careful not to push myself to far. Therefore for the week each body part is being worked 3 times with 3 lots of the same two exercises. (Providing you are doing 3 separate weight sessions each week - Say Mon, Wed & Fri)
Total Gym time per week - Approx 3hours & 45 min
Q) - Is two weight exercises for the one body part 3 times a week efficient enough to create muscle growth?
Q) - Should it be three different weight exercises per body part. (Then you will find you are doing 18 weight exercises per session. Is this too many? - It would also take 2 hours.)
Second - 2 body parts only
2 body parts only per session. 3 sessions a week. (Back, Shoulders, Chest, Biceps, Triceps, Legs)
I have selected 4 different weight exercises for each body part per session.
Therefor each session is a total of 8 different weight exercises for 2 body parts only.
Each session is approx 45m. (Allows for warm up & down)
Therefor each week I only do 1 body part once, but I am doing each body part twice as much with weights per session then as with full body. Overall this approach is 50% less then the full body session at the end of each week???)
Total gym time per week - Approx 2 hours & 15 min.
The ultimate pathway for me is - Which one (Full or part) is the most effective way to gain muscle mass?
Thankyou in advance for your time.
Regards
Andy
Whilst both reply's are similar, both are also different.
I guess at some stage I will need to take a leap of faith & follow 1 direction for a period of time, then monitor progress. At this stage I know what I am doing is ineffective, more so I speculate due to over training. main dilemma is determining which pathway. Both say weights three times a week with, cardio the other three days. So that's pretty simple. With the weights side, do I select 2 body parts a session 3 times a week or full body 3 times a week?. As you know I am actually doing a combination of both at the moment. So here is a question that I would like to ask to assist with me making a decision.
Question 1
Full body workouts 3 times a week V's 2 x different body parts three times a week?
First - Full Body
Some people may not be capable of doing full body workouts. I am so this is not a issue. Today for example I completed a full body workout. 6 body parts, 2 different weight exercises for each body part each @ 3 sets of 10, weight increasing each set. Total weight exercises for the session 12. Total length of time 1 hour 15 min. None of this phases me & I do enjoy it. As I can really push myself, I just need to be careful not to push myself to far. Therefore for the week each body part is being worked 3 times with 3 lots of the same two exercises. (Providing you are doing 3 separate weight sessions each week - Say Mon, Wed & Fri)
Total Gym time per week - Approx 3hours & 45 min
Q) - Is two weight exercises for the one body part 3 times a week efficient enough to create muscle growth?
Q) - Should it be three different weight exercises per body part. (Then you will find you are doing 18 weight exercises per session. Is this too many? - It would also take 2 hours.)
Second - 2 body parts only
2 body parts only per session. 3 sessions a week. (Back, Shoulders, Chest, Biceps, Triceps, Legs)
I have selected 4 different weight exercises for each body part per session.
Therefor each session is a total of 8 different weight exercises for 2 body parts only.
Each session is approx 45m. (Allows for warm up & down)
Therefor each week I only do 1 body part once, but I am doing each body part twice as much with weights per session then as with full body. Overall this approach is 50% less then the full body session at the end of each week???)
Total gym time per week - Approx 2 hours & 15 min.
The ultimate pathway for me is - Which one (Full or part) is the most effective way to gain muscle mass?
Thankyou in advance for your time.
Regards
Andy
Re: **Newbe needs advice**
pro's and cons of each of neither here noe there really, you just need less time in the gym which is why i suggested 3 days over 4 days...a full body workout doesnl;t eman you do exercises for each bodypart either...it means you train efficiently by using exercises that use a lot of muscles at one time like deadlifts, sqauts, bench presses, shoulder presses, rows and pull/chin ups...you'd do 4 - 5 exercises per session and do them hard...sets per session will depend on reps and reps will depend on goal