Weight training - Advise me please
Discussion
I have just completed a 6 week all over program and now want to move on to a 3 day split but with no leg day (running/biking taking care of that).
Equipment
Cage with low/high pully and dips/pullup bars
Dumbells
Barbells
Can the PH Moosive (sic) recommend a good 3 day split that covers arms, back, chest and shoulders?
I want to concentrate on weight loss and defining my Adonis (more like McDonis) body.
Equipment
Cage with low/high pully and dips/pullup bars
Dumbells
Barbells
Can the PH Moosive (sic) recommend a good 3 day split that covers arms, back, chest and shoulders?
I want to concentrate on weight loss and defining my Adonis (more like McDonis) body.
I'd just stick to the basic moves; pull ups, deadlifts, clean & press, rows, presses etc if you're only doing weights 3 times a week i'd probably do multiple body parts in each session so each major muscle group gets hit twice per week. the deadlifts and Clean & press will still help work your legs without putting as much strain on them as squats, though i personally would still include squats or lunges
KamSandhu44 said:
Frenchda said:
I feel that it will impact on the cardio, every non weights day I am running which will leave no time at all for recovery.
All that cardio and weights while on a calorie deficit to lose weight, you would burn out?I have a vague memory of being fit a fair few years ago were I was doing loads of Fiz and ate anything I wanted, drank loads of beer and generally maintained a very good weight. Alas the age thing has caught up with me.
Basically I want to get fitter but not concentrate on weights so a supplement to the cardio as opposed to the main event if that makes sense.
Frenchda said:
Do not plan to go on a low calorie diet.
I have a vague memory of being fit a fair few years ago were I was doing loads of Fiz and ate anything I wanted, drank loads of beer and generally maintained a very good weight. Alas the age thing has caught up with me.
Basically I want to get fitter but not concentrate on weights so a supplement to the cardio as opposed to the main event if that makes sense.
I'm no expert, I'm sure someone with more knowledge would be able to help. Just my opinion...I have a vague memory of being fit a fair few years ago were I was doing loads of Fiz and ate anything I wanted, drank loads of beer and generally maintained a very good weight. Alas the age thing has caught up with me.
Basically I want to get fitter but not concentrate on weights so a supplement to the cardio as opposed to the main event if that makes sense.
To get fitter you just need to work the heart more, so cardio would be enough?
If you are going to start lifting weights diet would be come key, esp protein intake. Otherwise you would recover enough.
Hoofy said:
I thought that after these 4/5/6 week/month programmes you can just stop, admire what you've done and eat like you're immune to calories? That's the point of these programmes, right?
OK let me rephrase the question, a relative newbie to weight training wants to firm up just his upper body, nothing too serious, does not want to involve shakes/supplements, live like a monk etc. What do you suggest for some reasonable results training 3 times a week.Stu R said:
5x5s are pretty hard to beat IMO.
I want to do 5x5 but Im a bit scared to start, Im no sure about how to have good form and things. Im just doing a machine routine atm which is hard and Im making progress but im not entirely happy with it.BTW I do 20km running a week and still do my legs and also is definitely worth having a protein drinking after training, for me it just picks me back up again.
Frenchda said:
I have just completed a 6 week all over program and now want to move on to a 3 day split but with no leg day (running/biking taking care of that).
Equipment
Cage with low/high pully and dips/pullup bars
Dumbells
Barbells
Can the PH Moosive (sic) recommend a good 3 day split that covers arms, back, chest and shoulders?
I want to concentrate on weight loss and defining my Adonis (more like McDonis) body.
So cliched and yet makes me hang my head in despair every time. Equipment
Cage with low/high pully and dips/pullup bars
Dumbells
Barbells
Can the PH Moosive (sic) recommend a good 3 day split that covers arms, back, chest and shoulders?
I want to concentrate on weight loss and defining my Adonis (more like McDonis) body.
The human body is great at adapting to stimulus, there is NO reason not to train lower body even if you are running/biking. Might be sore for the first few weeks but it will pass.
Anyone that doesn't train legs automatically has a pathetic physique IMO. Close to half your overall muscle mass not even being trained, can you not see how you'd be short changing yourself?
There is NO EXCUSE (other than laziness and/or fear of pain and hard work) for any able-bodied person not to train legs with weights if they are going to the gym.
Do a basic upper/lower split or Push/Pull/Legs. No programme will give you results if you don't train your arse off though.
Edited by HonestIago on Tuesday 11th November 15:06
Cycling can stimulate leg growth for a novice but obviously only up to a certain point. Guess it depends on whether he's doing a lot of hills or just freewheeling. 
I do a fair amount of lungeing as part of the sports I play so decided to drop legs day. Before I made that decision, I basically went around for about 2 months with a constant ache in my thighs as if everyday was legs day. Since ditching legs day, my thighs haven't shrunk in size. They do probably get stimulation from deadlifts, mind. Also I do occasionally do weighted leg work, maybe once a fortnight if I haven't properly knackered my legs. Everything looks in proportion, anyway. That said, it's not like I walk around in the nude in public, anyway!
FWIW, the lump just above the knee is still noticeable, the outer thigh sticks out and the inner thighs rub when I walk ie I can make out the 3 thigh muscles round the front (can't name them, though - Dave, John and Henry?).
I do a fair amount of lungeing as part of the sports I play so decided to drop legs day. Before I made that decision, I basically went around for about 2 months with a constant ache in my thighs as if everyday was legs day. Since ditching legs day, my thighs haven't shrunk in size. They do probably get stimulation from deadlifts, mind. Also I do occasionally do weighted leg work, maybe once a fortnight if I haven't properly knackered my legs. Everything looks in proportion, anyway. That said, it's not like I walk around in the nude in public, anyway!
FWIW, the lump just above the knee is still noticeable, the outer thigh sticks out and the inner thighs rub when I walk ie I can make out the 3 thigh muscles round the front (can't name them, though - Dave, John and Henry?).
Foliage said:
Stu R said:
5x5s are pretty hard to beat IMO.
I want to do 5x5 but Im a bit scared to start, Im no sure about how to have good form and things. Im just doing a machine routine atm which is hard and Im making progress but im not entirely happy with it.BTW I do 20km running a week and still do my legs and also is definitely worth having a protein drinking after training, for me it just picks me back up again.
Keep the weight low for the first few weeks and focus on form, then just slap plates on. Works for me.
Hoofy said:
Following on from what I posted about not bothering with legs... it's raining today, so no tennis. 
Which means I can train legs.
</contradicting himself in plain view>
I did legs last night and ran this morning, it doesn't even bother me, legs ache a little but no more then usual.Which means I can train legs.
</contradicting himself in plain view>
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