Weights Programme

Monty_123

Hi,

I'm looking for a good weights programme to use.

At the moment when I go to the gym my weights training is quite unstructured. I was wondering if anyone can help me. I'd like to do a bit of cardio as well as I'm carrying a bit of a belly, but have changed my diet and done a lot of cardio in the recent weeks so that's going down a good bit.

Hopefully someone can help me.

Thanks.

Vinnie K

Would they not make out a programme for yu in the gym?

Monty_123

burntCornlake wrote:

Would they not make out a programme for yu in the gym?

I don't have much faith in them. I can see the stuff they have everyone else doing and it's just the bog standard programme. And I've had terrible experiences in the past with programmes done up by them.

Also from what I've read a lot of guy in this forum really know what they are talking about.

ali.c

are you just starting out weight training?

If so Transform post a beginners weight training program a while again, its linked from the stickies.

If your more advanced then there's loads of different programs you can try, but really it all depends on your goals.

Like i am training for weightloss and overall strength so i (try to) do a TBT 3 times a week, hitting each body part with a different excercise in each session.

Monty_123

ali.c wrote:

are you just starting out weight training?

If so Transform post a beginners weight training program a while again, its linked from the stickies.

If your more advanced then there's loads of different programs you can try, but really it all depends on your goals.

Yeah, I had a read of Transforms beginner programme, but that is more geared torward fitness and weightloss.

My goals are to bulk up more and lose some weight.

I plan on just sticking to the treadmill for the cardio, but I need a structured weights programme. You know?

ali.c

http://www.teamtestforum.com/viewtopic.php?t=2037
heres a few sample programs from the teamtest site which might be worth a look.

Monty_123

ali.c wrote:

http://www.teamtestforum.com/viewtopic.php?t=2037
heres a few sample programs from the teamtest site which might be worth a look.

Thanks very much man.

Think I need a bit more detail tho

hunnymonster

Detail in what way? Do you not know how to actually do the moves? If so have a look at exrx. If you want to know why particular programmes are being advocated spend some time looking at t-nation.

Monty_123

hunnymonster wrote:

Detail in what way? Do you not know how to actually do the moves? If so have a look at exrx. If you want to know why particular programmes are being advocated spend some time looking at t-nation.

Hi,

I know the moves, I'm just unstructured, was never given a proper weights programme, and I'm starting to get real into it and I really enjoy it. By detailed I mean like:
Day, excercisee, reps, sets etc.

You know???

Thanks

hunnymonster

<cough>

hunnymonster wrote:

If you want to know why particular programmes are being advocated spend some time looking at t-nation.

Monty_123

hunnymonster wrote:

<cough>

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Had a look at that site and couldn't find any programmes........

ali.c

eh the programme details etc tend to be in the article sections AFAIK if thats any help. Honestly though i find the site hard to navigate, theres is loads of good info though. With regard to day weight reps etc, well that varies with each person. Personally i aim for a 5-8 reps for 3 sets or so. If i get all my lifts i.e. 3*8 then next session i up the weight and start again! honestly though just pick a program and start see how you get on. If its not working for you, you can change it!

Ali

p.s. i am a girl

Monty_123

But are all these programmes not dedicated to just one area of the body as opposed to a full workout or a full weeks workout and for "extreme" body building?????

Malteaser!

the work-outs from where?? Teamtest or T-Nation??

Some of the articles are dedicated to bodybuilding on T-nation but more often then not, they aren't!

Monty_123

Malteaser! wrote:

the work-outs from where?? Teamtest or T-Nation??

Some of the articles are dedicated to bodybuilding on T-nation but more often then not, they aren't!

Well in that case, I'm finding the site impossible to navigate....

ali.c

hey,

A TBT (total body training) program hits each main body part in each session
A 2 day split hits each main body part every second session
A 3 day split hits each main body part every third session

The reason AFAIK for splitting your workout across more than one session is to increase recovery time etc. I am open to correction on the above but thats my understanding of it.

Ali

Monty_123

ali.c wrote:

The reason AFAIK for splitting your workout across more than one session is to increase recovery time etc. I am open to correction on the above but thats my understanding of it.

Ali

Thanks for the reply, whats AFAIK????

hunnymonster

AFAIK = as far as I know. Google would tell you that and any other acronyms used on message boards.

teamtest have the routines. t-nation has the info behind them. Monty, you really just got to spend a bit of time educating yourself. For example. I'm using a lot of the information on here and it is really helping me. I can't just take what these guys are doing because my sport is endurance athletics not powerlifting or body building. I need to read around a bit and adjust the routines accordingly.

Monty_123

hunnymonster wrote:

AFAIK = as far as I know. Google would tell you that and any other scronyms used on message boards.

teamtest have the routines. t-nation has the info behind them. Monty, you really just got to spend a bit of time educating yourself. For example. I'm using a lot of the information on here and it is really helping me. I can't just take what these guys are doing because my sport is endurance athletics not powerlifting or body building. I need to read around a bit and adjust the routines accordingly.

All I did was ask for advice and some sample programmes that might help me because I was having a problem in finding one that gave me a structured work-out week in week out. Would it be possible then if people gave me a sample of their work outs when they were starting of, or what they do now???????

ali.c

hey, heres the program that i follow. Honestly though i found it all very confusing when i started so g'em gave me a hand out with it. I like it because each session in the gym is different and if equipment isnt free i can sub in a different excercise rather than wait!! Though i need to bring a notebook with to keep track of what i did! As i said my goals are fat loss and strength building and this program has def gave me results so far!!

G'em wrote:

Work in the 8-12 rep range and do 3-4 sets of each exercise.

So here's three exercises per body part. Pick one from each bodypart group and do it per session. Each week you should therefore be spreading all exercises over the three sessions.

Back:
Deadlift
Seated Row
Pull-ups/ chins

Legs:
Squat
Walking lunges
Leg Press

Chest:
Push-ups
Bench Press
Incline Press

Shoulders:
Seated Military DB press
Lat raises
Front raises

Triceps:
Dips
Dumbell extensions
Push-downs

Biceps:
DB Curls
Hammer Curls
Incline Curls

hunnymonster

I don't think there is any point in just following someone else's routine because the others here are not you. However if that's what you really want, take a read of some of the journals in the fitness logs or on teamtest as the info is detailed there. However, my personal opinion is that you need to figure out what you need/want to achieve. I'm really not trying to be crabby even if that's how it comes accross but you do need to read up yourself. If you want to be spoon-fed the info then employ a PT. If you want the info for free, it's all out there but you got to look. Maybe this article on designing a programme will help?

http://www.exrx.net/Questions/FullBodyWorkout.html

The links contained in it will adress some of the what/when/how many questions you want answered and give different suggestings depending on your sex/age/medical history/weight etc.

I really don't mean to sound nasty - sometimes I'm too direct. You are right the people on here are amazing and I'm sure I've asked them questions that have made them go :rolleyes::rolleyes::rolleyes: but I've spent a lot of time researching stuff to help me help myself achieve my goals (btw folks, another kg down and another 4 sec off 100m swim time!)

Monty_123

Thank you so much ali.c. It's something like this I was looking for. So you hit the gym 6 times a week? And what reps/sets you do with that?

My goals are similar to yours, weight loss and build up muscle.

Do you do much cardio?

Thanks again.

ali.c

eh nope to the 6 times a week:eek: , i am lucky to get 3 sessions (exam assignments and what not). Over the summer i'll be aiming for 4, 3 TBT sessions and then 1 for the Workout of the Week (for the challenge). Nope i dont do any cardio in the gym, cycle a bit, walk a good bit and go for the odd run!


Edit: Congrats HM!!

Monty_123

hunnymonster wrote:

(btw folks, another kg down and another 4 sec off 100m swim time!)

Well done in your goals. I have being reading and I've being reading non-stop. I thought I put together a pretty good workout, but was told it was unbalanced and too much cardio. So I was just looking for advice on what other people here do and see if someone can help me. My goals are similar to most people, lose weight and build muscle, for no particular reason but to feel good about myself. As regards a personal trainer, I'm just finished collge and would love one, but I can't afford one.

Monty_123

ali.c wrote:

eh nope to the 6 times a week:eek: , i am lucky to get 3 sessions (exam assignments and what not). Over the summer i'll be aiming for 4, 3 TBT sessions and then 1 for the Workout of the Week (for the challenge). Nope i dont do any cardio in the gym, cycle a bit, walk a good bit and go for the odd run!

Think the I need the odd bit of cardio to burn a few extra calories. When you do a TBT how long does it take ou to do all those exercises?

ali.c

Between 45mins and 1hr, depending on the day! Deadlifting day always seems to take a bit longer as i do more warm up sets etc.

A lot of people recommend splitting your cardio from your weight training or at least doing it afterwards.

Monty_123

ali.c wrote:

Between 45mins and 1hr, depending on the day! Deadlifting day always seems to take a bit longer as i do more warm up sets etc.

A lot of people recommend splitting your cardio from your weight training or at least doing it afterwards.

My back isn't the best, so I'm a bit nervous of deadlifting.... I suppose anything done well isn't bad. I read cardio before weights is better, build you up more, think I read it in one of the recent posts.

hunnymonster

Do weights first, with maybe just a couple of minutes cardio to get your muscles warmed up and ready. If your aim is to bulk up then you need to be freshest for the weights. Cardio is just a secondary thing for you. Would it be possible to do it on completely different days? Cardio is more important for me but I do it in completely different sessions to my weights. I've also found I lift much better in the evenings whereas it deosn't matter what time I run,bike or swim at.

Monty_123

hunnymonster wrote:

Do weights first, with maybe just a couple of minutes cardio to get your muscles warmed up and ready. If your aim is to bulk up then you need to be freshest for the weights. Cardio is just a secondary thing for you. Would it be possible to do it on completely different days? Cardio is more important for me but I do it in completely different sessions to my weights. I've also found I lift much better in the evenings whereas it deosn't matter what time I run,bike or swim at.

I was going by this post by chunks http://www.boards.ie/vbulletin/showthread.php?t=2055097887

So is it wrong? I thought I read it somewhere as well, but you've just lost a kg, so I'll listen to you... plus I'm a little afraid not to...:p

You see I used to be pretty fit and played a lot of rugby, by did my finals last year, followed by a Summer of too much drinking and no excercise, so I managed to but on a lot of weight(still a bit to go).
I'm on study leave at the moment, so getting my act together, I'v lost a fierce chunk of the weight, but want to bulk back up again and having some difficulty, I can see the changes, but I want to do it right and I really enjoy it. I've changed my diet to what's said in the stickies and eat little or no carb except for fruit and veg of course.

Hanley

Monty_123 wrote:

I was going by this post by chunks http://www.boards.ie/vbulletin/showthread.php?t=2055097887

So is it wrong? I thought I read it somewhere as well, but you've just lost a kg, so I'll listen to you... plus I'm a little afraid not to...:p

Just had a quick read of that thread and the general ideas are fairly sound, but could be explained better.

I absolutely Lol'd when I saw this tho;

example.... when Arnold Schwarzenegger was in training for his body building he slept for 17 hours a day, did weights for 5, ate for one and went back to bed. This resulted in huge muscular gains as the body had the fuel to repair, a small contracted area to cover with blood and the sleep to make it all happen.

If you're looking to drop some fat then your;e probably better doing cardio after your weights. The lifting will deplete your glycogen stores so when it comes to cardio time you should turn to fat reserves for fuel.

hunnymonster

my understanding (and the pro's will be along at some stage to give better advice) is that to add muscle mass you need to lift heavy stuff. If you are tired from cardio you are less likely to perform to your best when you move to the weights. It's certainly what I have found which is why I now split my training. I kinda see what chunks is saying in his post but on balance I tend to think you're not going to do enough "ripping" your muscles apart unless you are fresh enough to lift heavy things?

I'm 163 cm small. I can't possibly be scary


On another point, What gym do you use? It might be worth getting someone knowledgeable to take a look at your technique for back stuff? Last thing you want it enforced time off due to an injury


One final thing (gawd I'm going on a bit today) some of the Rugby players/boxers I work with are currently using the daily crossfit workouts. I have no idea if they are any good but the lads are really enjoying them. One guy in particular is looking great from them.

Monty_123

Hanley wrote:

If you're looking to drop some fat then your;e probably better doing cardio after your weights. The lifting will deplete your glycogen stores so when it comes to cardio time you should turn to fat reserves for fuel.

Sounds very scientific, so it must be true. lol. So would you be better with HIIT so after the weights so I won't deplete the "toning" you've just done as much???

Monty_123

hunnymonster wrote:

On another point, What gym do you use? It might be worth getting someone knowledgeable to take a look at your technique for back stuff? Last thing you want it enforced time off due to an injury

I use UCD gym. That might be a good idea, I'm pretty nervous with over doing it with my back, I hasn't given much trouble in a while. Scared to bench, squat and deadlift because of it, tend to use the machines more for those excercises because not sure of the technique.

hunnymonster wrote:

my understanding (and the pro's will be along at some stage to give better advice) is that to add muscle mass you need to lift heavy stuff. If you are tired from cardio you are less likely to perform to your best when you move to the weights. It's certainly what I have found which is why I now split my training. I kinda see what chunks is saying in his post but on balance I tend to think you're not going to do enough "ripping" your muscles apart unless you are fresh enough to lift heavy things?

Thanks a far point.

Is cross fit aerobics?

I don't know about you but I'd find a 163cm hunnymonster quite scary!!!!:eek:

hunnymonster

Monty_123 wrote:

Is cross fit aerobics?

http://www.crossfit.com/
From what my collegues tell me it's like aerobic weight lifting.I'm sure it's not for everyone but they are having a lot of fun with it. THere is also a bit of competition going on between them which is helping the workload

Monty_123

Just had a look at the site, can't see people pulling that off in UCD gym, can you?

hunnymonster

these lads are pulling it off in the TCD gym but I'm not getting into a whole TCD/UCD debate I checked my dignity at the door the first time I walked into a gym. I still haven't relocated it!

Monty_123

hunnymonster wrote:

these lads are pulling it off in the TCD gym but I'm not getting into a whole TCD/UCD debate I checked my dignity at the door the first time I walked into a gym. I still haven't relocated it!

I wouldn't blame you because you know UCD wins hands down... That's one fact I've researched and am quite sure of.

I'll have to have a proper read of the site later, sounds like a group thing though, I've no gym buddy yet. Sorry I'm being very negative.

Malteaser!

So you want to build muscle and reduce fat?? The primary focus should be on building muscle. If you can manage to get your muscle mass up and even if your body fat levels stays the same, you're still going to look better.

The added advantage is, the more muscle you have the easier you'll burn fat in future because your metabolism will be faster. If you try and accomplish too many things at one time you'll end up getting no where.

Since you're just getting started anything you do should get a positive response from your body, just try to keep it simple and work the basic movements hard.

Try to train at least 3 times a week and on each different day try to start with either a squat, bench or a deadlift. Do 3 sets of 8-12 reps after a warm-up. On each day, the subsequent lifts should target the same area as the first one did, this is also known as split training. The idea is to focus on one or two body parts, i.e., chest and arms or back or legs and work these areas hard and allow them to recover for a week before hitting them again.

make sense??

Monty_123

Malteaser! wrote:

So you want to build muscle and reduce fat?? The primary focus should be on building muscle. If you can manage to get your muscle mass up and even if your body fat levels stays the same, you're still going to look better.

The added advantage is, the more muscle you have the easier you'll burn fat in future because your metabolism will be faster. If you try and accomplish too many things at one time you'll end up getting no where.

Since you're just getting started anything you do should get a positive response from your body, just try to keep it simple and work the basic movements hard.

Try to train at least 3 times a week and on each different day try to start with either a squat, bench or a deadlift. Do 3 sets of 8-12 reps after a warm-up. On each day, the subsequent lifts should target the same area as the first one did, this is also known as split training. The idea is to focus on one or two body parts, i.e., chest and arms or back or legs and work these areas hard and allow them to recover for a week before hitting them again.

make sense??

Thanks,
I think so...:rolleyes: so for instance day 1 you do chest and arms, day 2 you do back and day 3 you do legs. Is that what you mean? I've never deadlifted of squatted before and would be quite neverous doing so with out the proper advice, cos my back can act up from time to time. As regards to the bench, I never tend to do it because I go to the gym on my own and have only done it once so again would be nevous doing it on my own.:( I usually go for the chest press and leg press when doing them....

ali.c

I dumbbell bench press, its not quite so scary as using the barbell. Though without a spotter i dont push myself as much for fear of dropping it on my head. With regard the deadlift, well if you start of really light till you get confident with the movement and the form! Form is far more important than the weight your lifting. I cant squat for **** though, am working through this link T-ha gave me!
http://www.stumptuous.com/cms/displayarticle.php?aid=52

You could ask one of the trainers to run through the 3 main lifts with you, i havent had the best experience with the staff there, but if your really specific about what you want they should be able to give u advice! I train in UCD too but i really really dont know enough!

Hanley

Monty_123 wrote:

Sounds very scientific, so it must be true. lol. So would you be better with HIIT so after the weights so I won't deplete the "toning" you've just done as much???

Save HIIT for when you're fresh IMO. Do it on a seperate day, or do it early and lift weight or vice versa.

Malteaser!

Monty_123 wrote:

Thanks,
I think so...:rolleyes: so for instance day 1 you do chest and arms, day 2 you do back and day 3 you do legs. Is that what you mean?

Bingo!!

I've never deadlifted of squatted before and would be quite neverous doing so with out the proper advice, cos my back can act up from time to time.

What's causing your back to act up? Most of the time back problems can be traced by to specific lack of flexability/imbalances/incorrect firing patterns in the hips and glutes.

As regards to the bench, I never tend to do it because I go to the gym on my own and have only done it once so again would be nevous doing it on my own. I usually go for the chest press and leg press when doing them....

You don't have to go to failure on the bench so you don't NEED a spotter (although one is always handy!). Actually going to failure can be pretty detrimental to overall progress.

Same for squats, don't go to failure. Alot of bad things can happen when you try that without a spotter!! Just start off slowly and build up the squats over time. Start with just an empty bar like. At first you probably won't find yourself getting much of a workou off them since you're only learning, in this case you should really try to hammer the leg press to build up some leg strength that can be transfered over to squatting. But as you get more comfortable with them you'll find just doing them harder than any leg press!

And, as ali said, dumbbells can be used instead of a barbell if you REALLY don't feel comfortable with them. Although it probably won't be optimal.

Monty_123

Malteaser! wrote:

Bingo!!



What's causing your back to act up? Most of the time back problems can be traced by to specific lack of flexability/imbalances/incorrect firing patterns in the hips and glutes.

Hey Malteaser,

Thanks for the reply, I used to go to a lot of doctors with my back when I played rugby and one told me that that was the problem, he said I build my thighs up to much when I was younger which caused an imbalance and lack of flexablity.

With the benchpress and squating I guess I'll just have to suck it up and be a man and give it a go. And if worst comes to worst I can just use the dumb bells.

Cheesedude posted a workout that he does in his post so I might give that a go.... and do some HIIT on the days of rest from the weights.

Is there anyone who uses UCD gym that could show me the 3 main lifts because I'm the same as ali.c, I haven't had a great experience with the trainers....

Malteaser!

If you know what's causing your back problem then get it sorted!!

It might take 3 or 4 trips to the physio and some agressive treatment but you'll be glad you did it in the long run.

ali.c

If you dont get a better offer, your welcome to do a session with me, pm me if u want anyhow!

Monty_123

Malteaser! wrote:

If you know what's causing your back problem then get it sorted!!

It might take 3 or 4 trips to the physio and some agressive treatment but you'll be glad you did it in the long run.

I am, I've started doing the stretchs the doctor told me to do when I was younger. Plus know that I've started to get fit again, it's really improving. Just nervous of agrevating (can't spell it) it.

ali.c wrote:

If you dont get a better offer, your welcome to do a session with me, pm me if u want anyhow!

Thanks ali, I might take you up on that offer.