New Program

Page 1 of 2 12 Last
  1. New Program


    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!!

    Sent from my iPhone using Am.com


  2. a basic 5x5 would be fine but i wouldnt limit your self to machines only
    Nutraceutical Innovations
    AMINDS15 - 15% code
    nutra-innovations.com
    •   
       


  3. 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.

    Sent from my iPhone using Am.com

  4. 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!

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

    Sent from my iPhone using Am.com
    •   
       


  6. Quote Originally Posted by RUSSELL78 View Post
    Moose that's for that response that was exactly what I was looking for!!!

    Sent from my iPhone using Am.com
    No problem!! Good luck with it.

  7. 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.

  8. Quote Originally Posted by Moose45 View Post
    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.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  9. 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.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  10. Quote Originally Posted by Moose45 View Post
    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

  11. Quote Originally Posted by Jiigzz View Post

    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!!

  12. Quote Originally Posted by Moose45 View Post
    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.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  13. Quote Originally Posted by Moose45 View Post

    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

  14. Quote Originally Posted by Jiigzz View Post

    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!!!!

  15. Quote Originally Posted by Moose45 View Post
    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.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  16. Quote Originally Posted by Jiigzz View Post

    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.


    Name:  johnny.jpg
Views: 155
Size:  39.0 KB

  17. Name:  image-3591404512.jpg
Views: 149
Size:  226.5 KB

    You all are right this doesn't work!!

  18. Quote Originally Posted by Moose45 View Post
    <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.

  19. Quote Originally Posted by Moose45 View Post
    Name:  image-3591404512.jpg
Views: 149
Size:  226.5 KB

    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.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  20. Quote Originally Posted by Jiigzz View Post

    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!!

  21. I didn't want to disagree with him too much and start a debate. I was soft on him but since the rest of you don't mind. The program he listed sounds like a program a newby would do. Newbies always leave out legs not knowing the importance of establishing a base. The legs are the largest muscles you have, pound them. Johnny Bravo's dedicate so much time into developing their upper bodies not knowing they could obtain those same results faster if they would of worked their wheels. Make leg day your favorite day.
    OP, listen to the other posters. Make it simple. Work your ass off in the gym. Burn more calories than you consume. Done!

  22. Quote Originally Posted by Moose45 View Post
    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!!
    For one, added exclamation points does nothing for your argument. Training programs themselves do not dictate if you gain or lose bodymass- consider:

    My Kcal maintainence is 4000kcals. If I want to drop weight, I usually do so by dropping 500kcals off this so my new intake in 3500. Now consider, what if I instead opted to increase cardio to burn off 500kcals instead of altering my diet meaning that my diet remains at 4000kcals but now my maintainence has increased to 4500kcals due to added energy expenditure. Either way, i'm still at a 500kcal deficit and I will lose the same amount of mass p/w but I have approached this at two different angles.

    Many people attribute cardio to increased weight loss but that is because they drop both calories and increase energy expenditure. As an example, At 4000kcals someone might drop their calories to 3500 to start losing mass but at the same time increase calorie expenditure by a further 500kcals meaning that they are actually at a 1,000kcal deficit. You can acheive the same results by lowering either kcals to the same amount.

    Say if I decided to take on your program and my maintaince was again 4000kcals and I ate at 4000kals, regardless of how much cardio I do, i'm never going to lose body mass.

    Training programs are undoubtably important,no question. But never underestimate the importance of a diet or a well-balanced training program.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  23. Quote Originally Posted by OKnative View Post
    I didn't want to disagree with him too much and start a debate. I was soft on him but since the rest of you don't mind. The program he listed sounds like a program a newby would do. Newbies always leave out legs not knowing the importance of establishing a base. The legs are the largest muscles you have, pound them. Johnny Bravo's dedicate so much time into developing their upper bodies not knowing they could obtain those same results faster if they would of worked their wheels. Make leg day your favorite day.
    OP, listen to the other posters. Make it simple. Work your ass off in the gym. Burn more calories than you consume. Done!
    He has a diet plan he is already going to use. He wanted a workout suggestion.

  24. Read my original post. I make reference to his Low Carb Diet. Why don't you read his post? He never said he wanted to Bulk.

  25. Well with all the disagreements lol I still appreciate everyone taking time to give there advice it's all greatly appreciated and been very helpful!

    Sent from my iPhone using Am.com

  26. Quote Originally Posted by RUSSELL78 View Post
    Well with all the disagreements lol I still appreciate everyone taking time to give there advice it's all greatly appreciated and been very helpful!

    Sent from my iPhone using Am.com
    Good luck with it. Remember we all have our own opinions on these things and no one knows everything! Just weed through it all and get some input from guys at your gym and read up on different programs. You will find what works for you and suits your needs and wants. Again good luck!

  27. Quote Originally Posted by RUSSELL78 View Post
    Well with all the disagreements lol I still appreciate everyone taking time to give there advice it's all greatly appreciated and been very helpful!

    Sent from my iPhone using Am.com
    You'd be very hard pressed to find anyone who agrees that skipping legs is a good idea, especially as theres only 1 HIIT session listed. While some people have differing opinions, some advice just should be ignored For some odd reason, they author of that book assumes that 2 days of chest + back will not promote overtraining whilist assuming 1 HIIT session + a leg day will. Obviously that author has absolutely no clue on the stressors placed on the system during exercise. The squat and dealift are 2 of the best exercises you can do for your overall body composition.

    On a side note, overtraining is solely a CNS issue, not a muscular one. And reaching a stage of overtraining while on a solid program (such as 5/3/1) is damn near impossible due to the deloads. Even if you wish to add in HIIT once per week.

    I do recommend possibly working on your diet and undergoing a basic strength program first and foremost.
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  28. Quote Originally Posted by Jiigzz View Post

    You'd be very hard pressed to find anyone who agrees that skipping legs is a good idea, especially as theres only 1 HIIT session listed. While some people have differing opinions, some advice just should be ignored For some odd reason, they author of that book assumes that 2 days of chest + back will not promote overtraining whilist assuming 1 HIIT session + a leg day will. Obviously that author has absolutely no clue on the stressors placed on the system during exercise. The squat and dealift are 2 of the best exercises you can do for your overall body composition.

    On a side note, overtraining is solely a CNS issue, not a muscular one. And reaching a stage of overtraining while on a solid program (such as 5/3/1) is damn near impossible due to the deloads. Even if you wish to add in HIIT once per week.

    I do recommend possibly working on your diet and undergoing a basic strength program first and foremost.
    Again read what was written. U do a HIIT routine after every workout then do one on day 3 solely. That is a lot of sprinting, biking ect....

  29. Quote Originally Posted by Moose45 View Post
    Again read what was written. U do a HIIT routine after every workout then do one on day 3 solely. That is a lot of sprinting, biking ect....
    Read the "gain muscle" side. 1 day HIIT and no leg days. + it simply states cardio on the "lose fat" side, which could imply LISS. Even if it doesn't, it should drop one HIIT day in favor of a leg dominant day, especially if you are doing weight training on other muscle groups (HIIT is full-body stimulatory)
    Serious Nutrition Solutions Representative
    X-gels: Arachidonic Acid made affordable

  30. Quote Originally Posted by Jiigzz View Post

    Read the "gain muscle" side. 1 day HIIT and no leg days. + it simply states cardio on the "lose fat" side, which could imply LISS. Even if it doesn't, it should drop one HIIT day in favor of a leg dominant day, especially if you are doing weight training on other muscle groups (HIIT is full-body stimulatory)
    The OP's goal is to lose weight. And the routine says:
    "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."

    After this 30days he will have lost a good amount of his weight then can concentrate on gaining muscle if he chooses with a 5/3/1 or 5x5 program ect....

    Not sure why you are not open to different training techniques based on goals of the user. When something that doesn't sound like the norm is ridiculed that always befuddles me.
  •   

      
     

Similar Forum Threads

  1. Need suggestions for a new program
    By Dru in forum Training Forum
    Replies: 5
    Last Post: 04-23-2008, 11:58 AM
  2. Cardio with the new program
    By jbono731 in forum Training Forum
    Replies: 0
    Last Post: 02-13-2007, 11:58 PM
  3. Cardio with the new program
    By jbono731 in forum Workout Logs
    Replies: 0
    Last Post: 02-13-2007, 11:58 PM
  4. my new program, unconventional
    By emiliozapata in forum Supplements
    Replies: 14
    Last Post: 11-21-2006, 07:29 PM
  5. new program
    By dalejmurphy in forum Training Forum
    Replies: 0
    Last Post: 05-16-2004, 10:02 AM
Log in
Log in