****Official Weight Loss and Exercise Thread****

[Dayze]

my big challenge is going to be 'figuring out' how much to lift. I used to be muscular and toned etc. ..but I haven't done anything in so long i wouldn't know where to start compared to my old numbers.

I'm not afraid of being sore, but I am afraid of not being able to move the next day lol.

I'm thinking of keeping a small notebook/log of what I did with regard to weight and reps.

[Dayze]

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

[BIG_DADDY]

Originally Posted by Dayze

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

It's called a split routine. There are a lot of different types of training but yes it's relevant. It's usually a push pull split or triple split. Triple is the most popular because you really want to hit your legs fully on one day.

[Ecto-I]

Originally Posted by Dayze

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

There's no "correct" grouping of muscles to work together per say. Everyone is different, but depending on how many days per week you're lifting, try and hit each muscle group once (maybe twice) per week, keeping in mind that bi's and tri's get a lot of work on back and chest day respectively.

[Silock]

Originally Posted by Ecto-I

There's no "correct" grouping of muscles to work together per say. Everyone is different, but depending on how many days per week you're lifting, try and hit each muscle group once (maybe twice) per week, keeping in mind that bi's and tri's get a lot of work on back and chest day respectively.

It depends on your goals, but studies have shown that working a muscle group 2-3 (preferably 3) will show significantly better results than 1 time per week. That's why I dig full-body routines.

However, they each offer certain benefits over the other, so it depends on what your goals are. Full-body is much better for overall conditioning and fat loss, and you can still gain mass on them (especially if you're a beginner). Split workouts are good, too, once you feel the need to progress up a little and change it up. But it's always good to rotate between the two types over the year to keep things fresh.

http://www.tmuscle.com/readArticle.do?id=933431

[Silock]

Originally Posted by Dayze

also.....
what muscle groups should I work together. I used to go with the old saying "Back & Bi's...chest & Tri's"....but I'm not sure if that's still applicable or if it ever was lol.

Work them all together, 3 times per week.

[Dayze]

cool; thanks guys. I used to do a 4 day per week lift (2 on, 1 day off); with 3 different groups (back/bi's one day; chest tris' the next; day off. then legs. then repeat).

I'll probably give that a shot again.
any kind of fatigue level I should shoot for? like 90% close to not being able to do the last rep and the last set etc?

[BIG_DADDY]

Originally Posted by Dayze

cool; thanks guys. I used to do a 4 day per week lift (2 on, 1 day off); with 3 different groups (back/bi's one day; chest tris' the next; day off. then legs. then repeat).

I'll probably give that a shot again.
any kind of fatigue level I should shoot for? like 90% close to not being able to do the last rep and the last set etc?

I have a solid basic routine if you want it.

[Dayze]

Originally Posted by BIG_DADDY

I have a solid basic routine if you want it.

sure; anything would help.
it's been a good 9 years since I've lifted, so my brain has forgotten any form of 'work out'.

[BIG_DADDY]

Originally Posted by Dayze

sure; anything would help.
it's been a good 9 years since I've lifted, so my brain has forgotten any form of 'work out'.

This is just the lifting. Put together your own core/cardio routine. You will absolutely grow doing this.

Workout #1 Legs (6-12 reps)



6 Sets Full Squats (2 warmup 10 reps 4 heavy 5-8 reps)
4 Sets Hack Squats. (Heavy 5-8 reps)
3 sets Leg Extensions (Around 8 reps)
3 Sets Leg Curls. (Around 8 reps)
4 Sets Calves. (20 reps.)




Workout #2 Back and Bi’s (5-10 reps.)


3 Sets Pulldowns. (Warmups 10 Reps)
5 Sets Wide Rows.( On t-bar if possible)
5 Sets Deep Rows (You can superset these with wide rows)
3 Sets Dumbbell Rows
4 Sets Shoulder Shrugs (20 Reps.)
4 Sets Alternate Dumbell Curls.
4 Sets Straight Bar Curls.


Workout #3 Chest & Tri’s (5-10 reps.)


6 Sets Dumbell Bench Press. ( Warmup 2 sets 10 reps then heavy 5-6 reps)
4 Sets Incline Dumbell Bench Press. ( Heavy 5-8 reps.)
5 Sets Close Grip Bench Press. ( Heavy 5-6 reps.)
5 Sets Skull Crushers (Around 8 reps)
2 sets kick backs

[Ecto-I]

Originally Posted by BIG_DADDY

This is just the lifting. Put together your own core/cardio routine. You will absolutely grow doing this.

Workout #1 Legs (6-12 reps)



6 Sets Full Squats (2 warmup 10 reps 4 heavy 5-8 reps)
4 Sets Hack Squats. (Heavy 5-8 reps)
3 sets Leg Extensions (Around 8 reps)
3 Sets Leg Curls. (Around 8 reps)
4 Sets Calves. (20 reps.)




Workout #2 Back and Bi’s (5-10 reps.)


3 Sets Pulldowns. (Warmups 10 Reps)
5 Sets Wide Rows.( On t-bar if possible)
5 Sets Deep Rows (You can superset these with wide rows)
3 Sets Dumbbell Rows
4 Sets Shoulder Shrugs (20 Reps.)
4 Sets Alternate Dumbell Curls.
4 Sets Straight Bar Curls.


Workout #3 Chest & Tri’s (5-10 reps.)


6 Sets Dumbell Bench Press. ( Warmup 2 sets 10 reps then heavy 5-6 reps)
4 Sets Incline Dumbell Bench Press. ( Heavy 5-8 reps.)
5 Sets Close Grip Bench Press. ( Heavy 5-6 reps.)
5 Sets Skull Crushers (Around 8 reps)
2 sets kick backs

This is a monster routine. If you haven't been lifting, this will immobilize you for a couple of weeks. Also, if the goal is to get bigger, with a routine like this, you'd better make sure you eat because these look like some brutal wkout sessions! I might suggest taking a couple of weeks to work up to this.

[kcxiv]

I think igotta join, just got back from my doctors and well, BP is a bit up and he put me on a diet. This isnt th efirst time its happened .

Back to eating rotisserie chicken, green Beans and tuna for the next few months. i lost control over thanksgiving.

[Kyle DeLexus]

I have to agree with Silock here. Cardio is not essential to fat loss. People lose weight without cardio all the time by just keeping the diet in check, but they should be lifting weights to make sure that they don't lose any muscle or at least as little as possible.

Cardio is just a tool to help you reach your goal and give you some insurance on your eating. Again you should do both for general health purposes, but in terms of fat/weight loss I'd say lifting is the most important.

[BIG_DADDY]

Originally Posted by Kyle DeLexus

I have to agree with Silock here. Cardio is not essential to fat loss. People lose weight without cardio all the time by just keeping the diet in check, but they should be lifting weights to make sure that they don't lose any muscle or at least as little as possible.

Cardio is just a tool to help you reach your goal and give you some insurance on your eating. Again you should do both for general health purposes, but in terms of fat/weight loss I'd say lifting is the most important.

We could go rounds on this but Cardio is far and away the most important part of anyone's workout.

[Silock]

Originally Posted by BIG_DADDY

We could go rounds on this but Cardio is far and away the most important part of anyone's workout.

See, now you've got me curious. Obviously, everyone should be cardiovascularly fit, but that can be accomplished without specifically training for cardio. So I'm curious as to why you feel this way.