Weights

LundiMardi

Ok, after the ''Motivation-Kick Up The A*** Needed''... I've decided that my gym come back starts tomorrow. I know what i'm doing cardio wise, and food wise... But the one thing i need to start back on is the weights(haven't done any in a couple of years)... I like the results you see from doing weight and want to see them again, i would just like some advice on what to do at my current stage, i'm approx 22st, 6'4''. Looking to get to 18st minimum, but looking to tone up.

So, should i stick to low weights, high reps? Or heavy weights less reps? I want it all to revolve around a 3 day split. I want to gain but i realise it's not reasonable to expect to gain a huge amount when cutting. Also advice on which muscle groups to work each time would be nice:)

So any advice is certainly appreciated, i'm rather nervous about it to be honest, i haven't ventured into the weight area of my new gym, it seems to always be full of huge lithuanians or polish or somehting!! haha, tis a little daunting.

Thanks.

LundiMardi

This seems like a good 4 day split... Taken from myprotein.co.uk. It's to be done using lighter weights, ie. no going beyond failure. It seems rather good to me, except for teh chin ups, i can't do them!! Any idea's what i could replace them with? Lat pulldown?

Monday - Upper body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

* A1 - Flat Dumbbell Press x 4
* A2 - Seated Row x 4
* B1 - Dumbbell shoulder press x 4
* B2 - Close grip chin ups x 4
* C1 - Dumbbell Curls x 3
* C2 - Dumbbell Tricep Extension x 3

Tuesday - Lower body - 12-15 reps; 60 seconds rest, gradually reducing to 20-30 seconds

* A1 - Leg Press x 4
* A2 - Stiff legged Deadlift x 4
* B1 - Leg Extension x 4
* B2 - Leg Curl x 4
* C1 - Seated Calf Raises (30 seconds between sets)

Wednesday - Rest

Thursday - Upper body - 8-10 reps; 45-60 seconds rest

* A1 - Flat Bench Press x 4
* A2 - Bent Over Row x 4
* B1 - Dumbell shoulder press x 4
* B2 - Wide grip chin ups x 4
* C1 - Barbell Curls x 3
* C2 - Skull Crushers x 3

Friday - Lower body - 8-10 reps; 90 seconds rest, reducing to 45-60 seconds.

* A1 - Squat x 8
* A2 - Stiff legged Deadlift x 8
* C1 - Standing Calf Raises (30 seconds between sets)

Weekend - Rest

Comments welcome.

Fobia

Used to be the same as yerself with regards to chinups, there wasn't a chance my arms were gonna pull me over that bar, didn't feel like I was weak, just felt impossible. I found I was able to (just about!) do one or two supinated grip chinups though (palms facing away from body). So I did those, and over time, built the reps up, once I was able to do 10, I switched to "real chinups" ie pronated grip (the type I couldn't manage at all at first). It took about 3 or 4 weeks..now they're no hassle at all at all.

Maybe using a different exercise/machine would be better to simply build up the muscles, just saying how I did it!

rubadub

I was the opposite, could do chin-ups but not pull ups (palms away".
I got a little box that I would use to help myself up with on a pull up (still using mostly my arms), then I would lower myself slowly for a long negative. I would do this for 10 reps. After a few weeks I would do a few normally. Now can manage about 10.

Thing is if you are starting out, and are overweight it is very difficult to to chin/pull-ups. If I put a weight in a bag on my back to simulate the weight I was when I started out I can only do a few.

daveirl

This post has been deleted.

Transform

Possibly the last approach i would advise would be a 4 or 3 day split!!

They are sooooo over rated - do a full body program 1-2 sets per muscle group for the first 5-6 months and spend no more than 30mins on the weights.

Your focus would be better driven towards dropping weight and less on split programs intended for those already in good shape.

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