New Program

[RUSSELL78]

I just signed up for a gym today! Gonna get focused on losing this weight. I would like to hear some recommendation on a strength training program I can do each day. Can't really afford the extra for the personal trainer right now I'm familiar with the gym just been awhile I gonna probably stick to the machines since I be working out alone. I'm 5'11 290 and looking to get down to 220. Low carb has worked well for me in the past so that will be my diet. Any suggestions would be greatly appreciated ! THANKS!!

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[hvactech]

a basic 5x5 would be fine but i wouldnt limit your self to machines only

[RUSSELL78]

I was thinking bout adding some free weights as well but not sure where to add them in. If someone has a detailed day by day workout that would be great that way I know exactly what to do each day.

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[Moose45]

This is a 30day rotating schedule.

Days 1-5 = Lose Fat
Days 6-10 = Gain Muscle
Days 11-15 = Lose Fat
Days 16-20= Gain Muscle
Days 21-25 = Lose Fat
Days 26-30 = Gain Muscle

Lose fat phase:
Day 1 - Chest / Back / Cardio Day
2 - Arms / Shoulders / Abs / Cardio Day
3 - Cardio Day
4 - Chest / Back / Arms / Shoulders / Cardio Day
5 - Rest
Each of these workouts should contain 2 different exercises for each muscle group. You should do 4-5 sets of 4-5 reps for each exercise and rest for 1-2 minutes between each set. These are going to be fairly brief workouts in which you will follow the resistance training above with an HIIT cardio session like I describe in another article about high intensity interval training. You should also do HIIT for day 3.

Gain muscle phase:

Day 1 - Chest / Triceps / Shoulders
Day 2 - Back / Biceps / Abs
Day 3 - Cardio (HIIT)
Day 4 - Chest / Triceps / Back / Biceps / Legs
Day 5 - Rest

Each of these workouts should also contain 2 exercises for each muscle group. To gain muscle, you need to do a higher volume of reps than when training for definition. I like to do 4-5 sets of 12-15 reps and rest only 30-45 seconds between each set.

I would categorize "legs" as an optional muscle group to work. Since you're doing quite a bit of HIIT you want to be careful to avoid over-training them. Normally I wouldn't even suggest doing direct leg work if you're incorporating HIIT into your routine but when it comes to gaining muscle weight, legs are a great place to pack on the pounds.

Hope this helps!

[RUSSELL78]

Moose that's for that response that was exactly what I was looking for!!!

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[Moose45]

Moose that's for that response that was exactly what I was looking for!!!

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No problem!! Good luck with it.

[OKnative]

You don't need a partner to obtain the results you are looking for. Personally, I can't stand to workout with a partner. They always want to talk too damn much.

You can do the above program if you want, but I disagree with the fat loss portion. The rest periods are way too long which allows your HR too much time to recover. In your original post I don't see anywhere you want to "gain muscle". You mentioned "strength training program". There are a lot of big guys in the gym that can't lift heavy weight for ****, but they're big. Personally I don't care to be big. Been there done that. Didn't like the way I felt and shopping for clothes was a bitch. I like to obtain, what I call "muscle/strength efficiency" (power/strength/speed in a smaller package. Perfect example are MMA athletes & wrestlers).

So if your goal is to truly to lose fat and gain strength, I would look into a form of Lactic Acid Interval Training along with your low carb diet focusing on multi-joint exercises (not isolated muscle movements like chest/back/arms). You will see much faster results.

[Jiigzz]

This is a 30day rotating schedule.

Days 1-5 = Lose Fat
Days 6-10 = Gain Muscle
Days 11-15 = Lose Fat
Days 16-20= Gain Muscle
Days 21-25 = Lose Fat
Days 26-30 = Gain Muscle

Lose fat phase:
Day 1 - Chest / Back / Cardio Day
2 - Arms / Shoulders / Abs / Cardio Day
3 - Cardio Day
4 - Chest / Back / Arms / Shoulders / Cardio Day
5 - Rest
Each of these workouts should contain 2 different exercises for each muscle group. You should do 4-5 sets of 4-5 reps for each exercise and rest for 1-2 minutes between each set. These are going to be fairly brief workouts in which you will follow the resistance training above with an HIIT cardio session like I describe in another article about high intensity interval training. You should also do HIIT for day 3.

Gain muscle phase:

Day 1 - Chest / Triceps / Shoulders
Day 2 - Back / Biceps / Abs
Day 3 - Cardio (HIIT)
Day 4 - Chest / Triceps / Back / Biceps / Legs
Day 5 - Rest

Each of these workouts should also contain 2 exercises for each muscle group. To gain muscle, you need to do a higher volume of reps than when training for definition. I like to do 4-5 sets of 12-15 reps and rest only 30-45 seconds between each set.

I would categorize "legs" as an optional muscle group to work. Since you're doing quite a bit of HIIT you want to be careful to avoid over-training them. Normally I wouldn't even suggest doing direct leg work if you're incorporating HIIT into your routine but when it comes to gaining muscle weight, legs are a great place to pack on the pounds.

Hope this helps!

I disagree with all of this. Gain muscle/ burn fat rotating schedule only days a part? For one, neither of those approaches are geared for either loosing weight or gaining muscle as a training program is not the determining factor. Whether or not you burn fat/gain muscle is largely the role of the diet, a calorie excess promotes growth as long as you are providing consdierable stress to your muscles and a calorie deficit will promote weight loss. This just looks like a plan for someone who is undecisive. Carb cycling, carb backloading are much more effective strategies, as is intermittant fasting. This program just looks confused.

Another thing I dislike is the proportions of upperbody/lower body ratio. Legs don't even feature in the lose fat stage. This is poorly programmed. And don't give me the excuse that cardio is adequate. It is not.

He classifies legs as optional?????. legs are not optional unless you desire to look like johnny bravo.

This is terribly poor advice.

Another point to note is that you are hardly going to overtrain legs as there is only 1 HIIT day. 1. Just 1 day. I do 3 or 4 during the week + have two leg days (one Quad dominant and one Hamstring dominant) and yet my strength continues to rise as I am sure to incorporate deloads every 4-5 weeks.

[Jiigzz]

A better approach is to follow a tried-and-true program. One that doesn't neglect muscle groups/ movements. For someone to reject leg exercises on the basis that it may overtrain the body is pure idiotic and misguided.

A good place to start is to get a good strength foundation. For this I recommend looking up Wendlers 5/3/1 ebook or 5x5 or something similar. 5/3/1 ed. 2 has assistance templates that vary depending on how you like to approach things (high volume/ low volume etc.) which makes the program tweakable to suit your needs.

It focuses on the 4 big lifts; Deadlifts, OHP, Bench and Squat so you can be assured that youare working all muscles adequetly and not neglecting muscle groups.

[OnionKnight]

This is a 30day rotating schedule.

Days 1-5 = Lose Fat
Days 6-10 = Gain Muscle
Days 11-15 = Lose Fat
Days 16-20= Gain Muscle
Days 21-25 = Lose Fat
Days 26-30 = Gain Muscle

Lose fat phase:
Day 1 - Chest / Back / Cardio Day
2 - Arms / Shoulders / Abs / Cardio Day
3 - Cardio Day
4 - Chest / Back / Arms / Shoulders / Cardio Day
5 - Rest
Each of these workouts should contain 2 different exercises for each muscle group. You should do 4-5 sets of 4-5 reps for each exercise and rest for 1-2 minutes between each set. These are going to be fairly brief workouts in which you will follow the resistance training above with an HIIT cardio session like I describe in another article about high intensity interval training. You should also do HIIT for day 3.

Gain muscle phase:

Day 1 - Chest / Triceps / Shoulders
Day 2 - Back / Biceps / Abs
Day 3 - Cardio (HIIT)
Day 4 - Chest / Triceps / Back / Biceps / Legs
Day 5 - Rest

Each of these workouts should also contain 2 exercises for each muscle group. To gain muscle, you need to do a higher volume of reps than when training for definition. I like to do 4-5 sets of 12-15 reps and rest only 30-45 seconds between each set.

I would categorize "legs" as an optional muscle group to work. Since you're doing quite a bit of HIIT you want to be careful to avoid over-training them. Normally I wouldn't even suggest doing direct leg work if you're incorporating HIIT into your routine but when it comes to gaining muscle weight, legs are a great place to pack on the pounds.

Hope this helps!

this is the stupidest fukin routine ive ever seen. legs optional? hiit train 3 times a week? do you think a 290lb dude can hiit train?

op, if you wanna lose weight then be consistant with your diet. thats the absolute most important aspect, not some ****ed up imbalanced routine like this

[Moose45]

I disagree with all of this. Gain muscle/ burn fat rotating schedule only days a part? Talk about messing up insulin sensitivity. This just looks like a plan for someone who is undecisive. Carb cycling, carb backloading are much more effective strategies, as is intermittant fasting. This program just looks confused.

Another thing I dislike is the proportions of upperbody/lower body ratio. Legs don't even feature in the lose fat stage. This is poorly programmed. And don't give me the excuse that cardio is adequate. It is not.

He classifies legs as optional?????. legs are not optional unless you desire to look like johnny bravo.

This is terribly poor advice.

These are all principles based on principles by Nick Nilsson author of more than a dozen books on lifting/diet and metabolism in power/weight lifting!! So before your shoot something down for lack of knowledge, try looking things up!!

[Jiigzz]

These are all principles based on principles by Nick Nilsson author of more than a dozen books on lifting/diet and metabolism in power/weight lifting!! So before your shoot something down for lack of knowledge, try looking things up!!

He needs to go back to school. This is old addage and terribly poor advice. You need new books.

[OnionKnight]

These are all principles based on principles by Nick Nilsson author of more than a dozen books on lifting/diet and metabolism in power/weight lifting!! So before your shoot something down for lack of knowledge, try looking things up!!

nick nilsson publishes retarded books and articles about "unique" training methods. he even preaches eating "10 calories per lb body weight" for weight loss, which is fuking stupid. he's just another publisher for fad lifters. his stuff sticks out because its different, not better

i guess i should also follow tony norton and his muscle confusion too huh? maybe i should subscribe to some fitness magazines and have some knowledge imparted on me

[Moose45]

He needs to go back to school. This is old addage and terribly poor advice. You need new books.

Whatever!!! This program does work! So close minded!!!!

[Jiigzz]

Whatever!!! This program does work! So close minded!!!!

It doesn't advocate for legs. No good program completely neglects legs based on the fact that ONE HIIT may cause overtraining. Its not being close minded, its being educated.

[jimbuick]

I disagree with all of this. Gain muscle/ burn fat rotating schedule only days a part? For one, neither of those approaches are geared for either loosing weight or gaining muscle as a training program is not the determining factor. Whether or not you burn fat/gain muscle is largely the role of the diet, a calorie excess promotes growth as long as you are providing consdierable stress to your muscles and a calorie deficit will promote weight loss. This just looks like a plan for someone who is undecisive. Carb cycling, carb backloading are much more effective strategies, as is intermittant fasting. This program just looks confused.

Another thing I dislike is the proportions of upperbody/lower body ratio. Legs don't even feature in the lose fat stage. This is poorly programmed. And don't give me the excuse that cardio is adequate. It is not.

He classifies legs as optional?????. legs are not optional unless you desire to look like johnny bravo.

This is terribly poor advice.

Another point to note is that you are hardly going to overtrain legs as there is only 1 HIIT day. 1. Just 1 day. I do 3 or 4 during the week + have two leg days (one Quad dominant and one Hamstring dominant) and yet my strength continues to rise as I am sure to incorporate deloads every 4-5 weeks.

[Moose45]

You all are right this doesn't work!!

[jimbuick]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76 388"/>

You all are right this doesn't work!!

Are you Nick Nilsson? You are getting incredibly offended right now.

[Jiigzz]

You all are right this doesn't work!!

Slow your roll bud. You obviously are missing the point completely. The program does not lack in the Upper Body region, so that image proves nothing. It's the lower body that the program lacks on and its to dark to make any judgement on that aspect.

~46% of your muscle mass is in your lower body. With that training program you are neglecting a very high proportion of your muscle mass, regardless of your personal opinions on the subject, no person in their right mind would advocate for a training program that overempahsizes the upper body while completely underemphasizing the lower body.

If you want to be that guy who never trains legs then by all means, be that guy. But I hope for the OPs sake, and anyone reading this thread that they understand the importance of a well balanced program.

i can tell you now, no BBer or stength athlete who is serious about what they do neglects leg training.

[Moose45]

Slow your roll bud. You obviously are missing the point completely. The program does not lack in the Upper Body region, so that image proves nothing. It's the lower body that the program lacks on and its to dark to make any judgement on that aspect.

~46% of your muscle mass is in your lower body. With that training program you are neglecting a very high proportion of your muscle mass, regardless of your personal opinions on the subject, no person in their right mind would advocate for a training program that overempahsizes the upper body while completely underemphasizing the lower body.

If you want to be that guy who never trains legs then by all means, be that guy. But I hope for the OPs sake, and anyone reading this thread that they understand the importance of a well balanced program.

i can tell you now, no BBer or stength athlete who is serious about what they do neglects leg training.

Not that guy!!! Sorry! The OP was looking for some advice on losing weight and you def don't agree with what I suggested. This is just a 30 day program to shed the lbs not for continuous use. But you lost that point from the beginning of this thread!!