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Now i'm confused... - May 7 2008 16:22:51
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DaveyL
Posts: 82
Joined: Feb. 22 2008
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I've heard so many different things, and it's HIT this, and 3 day split that, full body this. I'm just lost.
Basically I want to be a lean 70-80 Kg, but strength is my main goal. WHat routine would be best and how strong could I realistically lift? I mean, at the moment I am not lean 13 stone so i'd be looking to loose fat with my diet. The HIT routine looks fairly good, but what should I do for cardio? Would a bodyweight interval training routine work for cardio on my off days or would it limit strength growth?
This is perhaps what i'm thinking.
Day 1
Bench 2x8
Squats 1x20
Bent over rows 2x8
Abs 2xfailure
Day 2
Cardio
Day 3 rest
Day 4
Overhead press 2x8
Deadlifts 1x15
Chins 2x8
Abs 2xfailure
Day 5 rest
Day 6 cardio
Restart
but could anyone recommend what cardio and how long. I'd prefer a circuit based cardio as I get bored easily with running/rowing etc
I know i've asked a fair few questions recently but it's just confused me.
So yeah, healthy(heart/lungs) strong 70-80 kg's, any tips or advice at all greatly appreciated.
Dave
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RE: Now i'm confused... - May 7 2008 16:36:34
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Wayne Cowdrey
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In terms of strength training, your routine has the right sort of exercises. The reps are a bit high though (although 20 rep squats are good in phases), and you could do with some more sets. There's no need for a routine to be really complex, like some of the routines that appear on here.
I'm also stuck for what to do for cardio, as my fitness has slipped over the years. I used to cycle a lot, until I heard that sitting on a saddle can reduce blood flow to your sex organs! Running is bad for your joints. Swimming is bad for your skin (chemicals in the water). I would welcome cardio ideas from people.
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RE: Now i'm confused... - May 7 2008 17:54:06
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bhamstaff
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cross trainer is low impact and your using all the main muscles. rowwers are low impact too, but do not like using because my back gets worked out enough like to give it break. treadmill is less impact on joints then running outdoors, running on grass is better then on tarmac. i dont do any cardio right now apart from event training but skipping is my favourite.
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RE: Now i'm confused... - May 9 2008 19:17:59
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DaveyL
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Does anyone know what kind of weights I could hope to lift at say a lean 75kg?
Dave
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RE: Now i'm confused... - May 9 2008 19:48:40
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StuB
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From: Pompey, UK
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quote:
ORIGINAL: DaveyL
Does anyone know what kind of weights I could hope to lift at say a lean 75kg?
Dave
Impossible to answer, I might say you could hope to deadlift 200Kgs but you might already be lifting that and have the potential to lift 250Kg!! Only your genes and your training can determine how much you'll lift. Forget numbers, just work hard in the gym, eat a good quality diet and sleep well, and keep adding weight all the time. If you train diligently and are fortunate to avoid illness and injury, you could have many years ahead of you in which to keep gaining strength.
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Portsmouth Strongman Association/Strength-Tec
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RE: Now i'm confused... - May 9 2008 19:56:55
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DaveyL
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I did kinda guess this'd be the answer, but I was hoping maybe not. Oh well, back to the gym. If you don't mind, could I get tips on my routine. It's generally got 2 sets but will plan to use 3 when I have more time. Exams and such atm.
Day 1
Squat 2x15
Leg curls 2x8
Calf raises 2x8
Overhead press 2x8
Front rope raise 2x8
Day 3
Bench 2x8
Weighted dips 2x8
cable chest flies 2x8
Hanging Knee raises 2 to failure
dumbell Side bends 2x8
Day 5
Deadlifts 2x15
Bent over rows 2x15
Chin ups 2xfailure
Bicep curls 2x8
Rope Tricep pushdowns 2x8
Kind of a bastardized HIT/3 day split. I really push it on each exercise and main goal is to gain/not loose strength while loose about 5 kg's of fat.
Oh, this is what I started using btw, it gets me in and out of gym in about 45 mins cos I am busy at the moment.
Dave
< Message edited by DaveyL -- May 9 2008 20:00:19 >
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RE: Now i'm confused... - May 9 2008 21:37:10
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StuB
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From: Pompey, UK
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Although training for Strongman my routine is:
Monday - front squats followed by either deadlifts or rack pulls,
Tuesday - Seated DB presses, followed by standing press/push-press with either Oly bar or axle, then do some heavy triceps work like close-grip benches or floor-press
Thursday - incline press, pull-ups or rows, maybe stiff-legs deads, or pull-throughs etc, pretty much anything that is going to give me some extra work on weak areas, and depending on how much energy I've got to burn. I also chuck in some extras like triceps extensions and work for my rear-delts etc as and when I want.
Saturday I do event training.
Just keep it simple, work the big exercises nice and heavy.
Out of the two, I'd probably say the routine in your first post, mostly cos it gets rid of guff like flies etc, and just uses simple compound moves. Just do as Wayne suggested and drop the reps and add some sets, maybe start with a 5x5, or 4x6 or whatever takes your fancy.
< Message edited by StuB -- May 9 2008 21:40:24 >
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Portsmouth Strongman Association/Strength-Tec
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RE: Now i'm confused... - May 9 2008 22:55:59
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DaveyL
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Ok, sounds good. Can I train every 2 days or should I arrange it around 6 days or a week? How would limiting rest affect strength? I haven't got much time atm as mentioned and if I work consistently harder, it may help shift some of the fat. Although planning to start HIIT soon, after my lungs have recovered, just quit smoking.
Dave
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RE: Now i'm confused... - May 10 2008 10:05:13
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StuB
Posts: 162
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From: Pompey, UK
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I'd say go by how you feel you're recovering. I try and leave 48hrs between working a given muscle-group, e.g., I do my main pressing workout on Tuesday and will wait till Thursday until I do any more pressing. Sometimes due to work, or just feeling under the weather, I'll leave it another day. Basically, don't stress over taking extra recovery time if you need it, but if you feel in good nick then train every couple of days. Your body will soon tell you that it's time for a rest.
If I were you, I'd start out training every 2 days and see how you get on for a couple of weeks. You might also find that the exercises you've selected don't work well together, or that it takes you longer to recover, so there's going to be a bit of messing around while you tweak the exercises and frequency of your workouts.
As per your query about how much can you lift at 75Kg BW, everyone's different and so me saying that training every 2 days will not affect your strength might well be ok for some people but could be the kiss of death for you. That's why you need to experiment with your training, find the exercises that work well for you, get rid of the ones that don't. Same with your diet, cardio, rest-periods, you need to work this out for yourself, then you'll get a better understanding of how your body works and responds to all the factors involved in lifting weights.
< Message edited by StuB -- May 10 2008 10:10:52 >
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Portsmouth Strongman Association/Strength-Tec
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RE: Now i'm confused... - May 15 2008 22:11:37
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iaink
Posts: 3215
Joined: Jan. 3 2006
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quote:
Just a quick check, train if you still have doms or not? Different muscles I know but still... Quick reply would be great as thinking of going now
Too late to help but I hoped you trained!
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"Play Stonehenge!"
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Printable Version
Fraid not. I used the search engine and most recommended I didn't train with doms. Plus, chin ups use my biceps and they are still sore from bent over rows so I figure, I can get more out of the workout if I train tomorrow. I find it hard enough to stress my back as it is, never mind when my biceps aren't 100%. 
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