Weight training routine ?
Discussion
Ok, I am set up now and have been faffing about with the weights in the shed, just trying stuff but am basically pissing about, certainly feel better and there is a little bit of definition coming back, forgot how good it makes you feel
Any suggestions of a routine to follow for a ageing (44) beginner ?
How many exercises would you typically do in a workout and how many reps ?
I am going in there for say 40 mins every other day and using the computer in there to watch videos to get new exercises
I am lifting sixty kilos fairly easily on the bench press again, so that came back reasonably quickly, ok, it isn't a lot compared to what you lot do but am not looking to get huge, just tone up and get some shape back, no particular desire to get fixated on lifting big weight, just what I need to get some benefit.
I think I will need to go to the local gym to do anything leg related as am a bit limited with a bench and free weights, there is an attachment for the bench for legs but its a bit crap, am getting another bar and going to attempt some light squats, concentrating on form with a bar, I have pretty bad flexibility in my lower legs and when I squat I find it difficult to keep my feet flat.
So, any pointers gratefully received !
Am also looking at my diet as well, am thinking all I need to do is avoid crap and eat better, lean meat, eggs, nuts etc, is there any point in anything else with my aims, i.e. not being fat, getting toned and maybe building a bit of muscle but not trying to be a bodybuilder.
I need to sort my diet out and stop eating s
te,
Any suggestions of a routine to follow for a ageing (44) beginner ?
How many exercises would you typically do in a workout and how many reps ?
I am going in there for say 40 mins every other day and using the computer in there to watch videos to get new exercises
I am lifting sixty kilos fairly easily on the bench press again, so that came back reasonably quickly, ok, it isn't a lot compared to what you lot do but am not looking to get huge, just tone up and get some shape back, no particular desire to get fixated on lifting big weight, just what I need to get some benefit.
I think I will need to go to the local gym to do anything leg related as am a bit limited with a bench and free weights, there is an attachment for the bench for legs but its a bit crap, am getting another bar and going to attempt some light squats, concentrating on form with a bar, I have pretty bad flexibility in my lower legs and when I squat I find it difficult to keep my feet flat.
So, any pointers gratefully received !
Am also looking at my diet as well, am thinking all I need to do is avoid crap and eat better, lean meat, eggs, nuts etc, is there any point in anything else with my aims, i.e. not being fat, getting toned and maybe building a bit of muscle but not trying to be a bodybuilder.
I need to sort my diet out and stop eating s
te, V8mate said:
Check Youtube for ankle, knee and hip mobility exercises. Then persist with squats and deadlifts.
If your mobility is poor now, don't stress the joints out, piling them up with weight until you can see that flexibility/mobility is improving and you can do so with proper form.
Yeah, I think cycling hasn't helped there, will look at the exercises and then practice with a bar on its own and only add weight when I can do it properly.If your mobility is poor now, don't stress the joints out, piling them up with weight until you can see that flexibility/mobility is improving and you can do so with proper form.
I tend to gravitate to sets of ten, for example on the bench press I do four sets of ten with 60 kilos, is that overdoing it a bit for that one exercise ?
Edited by J4CKO on Monday 11th May 17:00
46 here and started last year, Stronglifts 5x5 or starting strength seem to be good for progression and the linear progress keeps you interested so that the "habit can form.
One thing from my experiance is that i would throw in at least one session a week or more just stretching, mobility and foam rolling. Us old folk forget that we cannot move like we used too.
One thing from my experiance is that i would throw in at least one session a week or more just stretching, mobility and foam rolling. Us old folk forget that we cannot move like we used too.
J4CKO said:
Yeah, I think cycling hasn't helped there, will look at the exercises and then practice with a bar on its own and only add weight when I can do it properly.
I tend to gravitate to sets of ten, for example on the bench press I do four sets of ten with 60 kilos, is that overdoing it a bit for that one exercise ?
The mobility exercises will be without bar too. Pure, focussed stretches and positioning.I tend to gravitate to sets of ten, for example on the bench press I do four sets of ten with 60 kilos, is that overdoing it a bit for that one exercise ?
Edited by J4CKO on Monday 11th May 17:00
Re lifting, depends what you want to do. If you want to build strength, Google 'stronglifts 5x5'.
If you want to build visible muscle, mix volume with pushing yourself to failure.
For example:
15 x 50kg
12 x 60kg
8-10 x 70kg
If you can do that, add 5kg to each (at your next session) until you find a point at which you're failing to achieve 8 in the heaviest set. Then you know where to persist before increasing again.
If you are enjoying it, and it seems that you are, you really must try and buy a squat rack. Squats are the bread and butter of any weight training routine and they really must be included.
I think a decent routine for a beginner would be something like this:
Squats - 3 sets of 5 reps
Bench Press - 3 sets of 5 reps
Barbell Press - 3 sets of 5 reps
Curls - 3 sets of 5 reps
Dumbbell or barbell Rows - 3 sets of 5 reps
Deadlifts - 1x5 reps once per week.
You could do 5 sets of each, and have the first two sets as much lighter warm up sets.
Isolation exercises aren't that important when starting out, it's the heavy compounds that make the biggest impact.
I think a decent routine for a beginner would be something like this:
Squats - 3 sets of 5 reps
Bench Press - 3 sets of 5 reps
Barbell Press - 3 sets of 5 reps
Curls - 3 sets of 5 reps
Dumbbell or barbell Rows - 3 sets of 5 reps
Deadlifts - 1x5 reps once per week.
You could do 5 sets of each, and have the first two sets as much lighter warm up sets.
Isolation exercises aren't that important when starting out, it's the heavy compounds that make the biggest impact.
chris watton said:
If you are enjoying it, and it seems that you are, you really must try and buy a squat rack. Squats are the bread and butter of any weight training routine and they really must be included.
I think a decent routine for a beginner would be something like this:
Squats - 3 sets of 5 reps
Bench Press - 3 sets of 5 reps
Barbell Press - 3 sets of 5 reps
Curls - 3 sets of 5 reps
Dumbbell or barbell Rows - 3 sets of 5 reps
Deadlifts - 1x5 reps once per week.
You could do 5 sets of each, and have the first two sets as much lighter warm up sets.
Isolation exercises aren't that important when starting out, it's the heavy compounds that make the biggest impact.
Cheers, when you say a Squat rack do you mean the stands or a full on cage type arrangement, might have to re-arrange the man shed yet further to fit one in.I think a decent routine for a beginner would be something like this:
Squats - 3 sets of 5 reps
Bench Press - 3 sets of 5 reps
Barbell Press - 3 sets of 5 reps
Curls - 3 sets of 5 reps
Dumbbell or barbell Rows - 3 sets of 5 reps
Deadlifts - 1x5 reps once per week.
You could do 5 sets of each, and have the first two sets as much lighter warm up sets.
Isolation exercises aren't that important when starting out, it's the heavy compounds that make the biggest impact.
J4CKO said:
Cheers, when you say a Squat rack do you mean the stands or a full on cage type arrangement, might have to re-arrange the man shed yet further to fit one in.
For your shed, perhaps something like this:http://www.amazon.co.uk/Bodymax-CF415-Squat-Spotte...
Probably find them cheaper on EBay...
chris watton said:
J4CKO said:
Cheers, when you say a Squat rack do you mean the stands or a full on cage type arrangement, might have to re-arrange the man shed yet further to fit one in.
For your shed, perhaps something like this:http://www.amazon.co.uk/Bodymax-CF415-Squat-Spotte...
Probably find them cheaper on EBay...
Total spend so far after buying the last lot and selling the rower and exercise bike is twenty quid with these new ones, he always sells stuff to cheap and I feel bad so ended up reverse haggling from fifteen to forty quid, still not bad for sixty kilos of disks, a bar and two dumbells
If you're considering kitting out your own gym, I'd think carefully which rack/cage to get.
Both of those mentioned are good, but missing something.
The rack cannot be used for pullups/chinups though it can be used for dips.
The CF375 can be used for chins but not dips.
The CF475 may cost a little more but you can do all the above and add things like pulley and weight stack for seated rows, etc.
ETA - I think I may've bought the dip bars separately, but the holes are in the arms.
Another vote for 5x5 too.
Food-wise; keep it clean, not in packets. Reduce if not eliminate processed 'foods' - eat fresh veg, fruit, meat and fish. Milk and eggs too.
Both of those mentioned are good, but missing something.
The rack cannot be used for pullups/chinups though it can be used for dips.
The CF375 can be used for chins but not dips.
The CF475 may cost a little more but you can do all the above and add things like pulley and weight stack for seated rows, etc.
ETA - I think I may've bought the dip bars separately, but the holes are in the arms.
Another vote for 5x5 too.
Food-wise; keep it clean, not in packets. Reduce if not eliminate processed 'foods' - eat fresh veg, fruit, meat and fish. Milk and eggs too.
I recommended that squat rack because, I believe, the shed height is restrictive.
Oh yes, and your diet is just as important, perhaps more so that the actual training - plenty of whole foods, protein and very little bread, sugar and processed foods.
Oh yes, and your diet is just as important, perhaps more so that the actual training - plenty of whole foods, protein and very little bread, sugar and processed foods.
Edited by chris watton on Tuesday 12th May 11:13
chris watton said:
I recommended that squat rack because, I believe, the shed height is restrictive.
Oh yes, and your diet is just as important, perhaps more so that the actual training - plenty of whole foods, protein and very little bread, sugar and processed foods.
Yeah, height is at a premium in the shed/cabin, its about six foot at the sides and perhaps eight in the middle, can get a barbel to full stretch in one place but height is at a premium, I am six foot.Oh yes, and your diet is just as important, perhaps more so that the actual training - plenty of whole foods, protein and very little bread, sugar and processed foods.
Edited by chris watton on Tuesday 12th May 11:13
Got a nice steak for tonight (Aldi Fillet), baked potato and salad.
Have you tried 'reverse sear' method for steak?J4CKO said:
Yeah, height is at a premium in the shed/cabin, its about six foot at the sides and perhaps eight in the middle, can get a barbel to full stretch in one place but height is at a premium, I am six foot.
Just join a gym!Most are open long hours/24 hours, they have all the toys you'll need and more, and you get mirrors to check out how buff you're looking
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