Quote (SKCRaynor @ Mon, Jul 27 2009, 09:33am)
First of all, thank you Urbain for addressing this problem first.
Honestly - I thank you for trying to help (if that is what you were trying to do) but please keep these terribly misinformed comments and advice to yourself. I suggest you stick to asking questions and researching this thread - rather than offering advice. I mean no disrespect to you, but that answer was potentially devastating to anyone who would actually take it to heart and apply it.
As for you bnrhodes2,
I would recommend a traditional amateur strength routine
do 5x5 format to start - if you find that 5x5 doesn't work out as well for you, try doing more weight or less weight depending...and see which one feels better for an averaged number of reps.
Day 1 (Monday) - Chest
· Bench Press - 5 sets of 5 reps
· Incline Bench Press - 5 sets of 5 reps
· Decline Press - 5 sets of 5 reps
· Cable Crossovers – 5 sets of 8-12 reps (do not use 5x5 for this!)
OTHER CHEST EXERCISES INCLUDE: Dumbbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Flies, Pec Deck, Weighted Pushups, Wide Chest Press, Overhead extensions. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.
Day 2 (Tuesday) - Back
· Barbell Deadlift - 5 sets of 5 reps
· Lat Pulldown - 5 sets of 5 reps
· Seated Cable Row - 5 sets of 5 reps
· Dumbbell Rows - 5 set of 8-12 reps
OTHER BACK EXERCISES INCLUDE: Lower Back Extensions, Underhand High Cable Rows, Rack Pulls, Good-Mornings, Dumbbell Deadlifts, Close-Grip Pulldowns, or Barbell Rows. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 4.
Day 3 (Wednesday) – Legs
· Barbell Squats - 5 sets of 5 reps
· Seated Machine Leg Extensions - 5 sets of 5 reps
· Seated Machine Leg Curls - 5 sets of 5 reps
· Standing Calf Raises 5 sets of 8-12 reps
· Seated Calf Raises 5 sets of 8-12 reps
OTHER LEGS EXERCISES INCLUDE: Dumbbell leg lunges, Leg Hip Abbduction Machine, Leg Hip Adduction Machine, Laying leg curls, Front Squats, 1 Leg Squats. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.
Day 4 (Thursday) - Shoulders
· Military Press - 5 sets of 5 reps
· Dumbbell Shoulder Shrugs - 5 sets of 8-12 reps
· Dumbbell Shoulder Presses - 5 sets of 5 reps
· Dumbbell Front Raises - 5 sets of 8-12 reps
OTHER SHOULDERS EXERCISES INCLUDE: Lateral Dumbbell Raises, Barbell Shrugs, Arnold Presses, Straight Bar Cable Pulldowns, Herculean Pulls. You can use any of these exercises instead of the 4 I have mentioned if you want to change it up or have difficulty doing any of those 5.
Day 5 (Friday) - Arms
· EZ-Bar Curls - 5 sets of 8-12 reps
· Dumbbell Concentration Curls - 5 sets of 8-12 reps
· Olympic Bar Curls - 5 sets of 5 reps
· Weighted Dips - 5 sets of 5 reps
· Tricep Cable Pulldowns - 5 sets of 8-12 reps
· Dumbbell Tricep Kickbacks - 5 sets of 8-12 reps
For diet - stick to the golden rule -
eat every 2-3 hours, complex carbs only during the first 4 meals of the day, after that only lean meats + green veggies (or shakes and of course cottage cheese before bed). Drink 1-2 gal of water per day, get lots of rest on the weekends, make sure to sleep at least 8 hours a night.
Add in as much cardio activity as you want, but take heed to make sure you are eating enough to prevent catabolism. Depending on your weight height and BMR, you might need anywhere between 2,000-4,000 calories a day just to sustain metabolism. Then you need to figure you will also need 300 calories extra for every 1 hour of exercise you do to break even. For building mass you are going to need approx 500 cal more taken in than burned, for burning fat you need to lose about 500 cal more than you take in.
Hmmm, I don't see pull-ups on back day, why is that?