Weight program help

Hurricane Carter

I've been reading recently a lot about various programs.

Currently, I do compound movements for chest, back and legs, but also I do some isolation exercises for biceps/triceps etc. also.

I'm only new to this and although what I do seems to be working somewhat, I feel for some reason it's not a 'proper program'.

I've been wondering - are bicep curls necessary (same for tri ext.)? I mean would I not be better off letting the biceps get their workout when I'm doing my back and maybe mix up that day with chest - working the triceps in the meantime too. Maybe working these muscle groups twice a week instead of once a week. And then do legs twice a week with shoulders.

I'm just looking for the most efficient and effective workout.

My goal is to build (some) muscle and burn fat.

As regards diet, I've got that in check from reading A LOT!

Thanks.

BlueIsland

I Am Kong! wrote: »

I've been reading recently a lot about various programs.

Currently, I do compound movements for chest, back and legs, but also I do some isolation exercises for biceps/triceps etc. also.

I'm only new to this and although what I do seems to be working somewhat, I feel for some reason it's not a 'proper program'.

I've been wondering - are bicep curls necessary (same for tri ext.)? I mean would I not be better off letting the biceps get their workout when I'm doing my back and maybe mix up that day with chest - working the triceps in the meantime too. Maybe working these muscle groups twice a week instead of once a week. And then do legs twice a week with shoulders.

I'm just looking for the most efficient and effective workout.

My goal is to build (some) muscle and burn fat.

As regards diet, I've got that in check from reading A LOT!

Thanks.

Simple answer considering sentences in bold= No they are not necessary!

Hurricane Carter

BlueIsland wrote: »

Simple answer considering sentences in bold= No they are not necessary!

Would you be able to point me in the direction of a structured routine to build muscle/burn fat without any of those isolated movements?

Cheers.

BlueIsland

I Am Kong! wrote: »

I've been reading recently a lot about various programs.

Currently, I do compound movements for chest, back and legs, but also I do some isolation exercises for biceps/triceps etc. also.

I'm only new to this and although what I do seems to be working somewhat,I feel for some reason it's not a 'proper program'.

I've been wondering - are bicep curls necessary (same for tri ext.)? I mean would I not be better off letting the biceps get their workout when I'm doing my back and maybe mix up that day with chest - working the triceps in the meantime too. Maybe working these muscle groups twice a week instead of once a week. And then do legs twice a week with shoulders.

I'm just looking for the most efficient and effective workout.

My goal is to build (some) muscle and burn fat.

As regards diet, I've got that in check from reading A LOT!

Thanks.

Far more experienced people on here then me but Ill just give my 2 cents:

1- make sure your diet is spot on. (stickies plus research). maybe post it to get critique!
2- if you are a beginner google starting strength to get you going.
3- throw in some sprints a couple times a week.

See how you are getting on after 6 weeks!

(on a sidenote might be worth getting a reputable trainer to go through technique with you on the lifts)

Hurricane Carter

BlueIsland wrote: »

Far more experienced people on here then me but Ill just give my 2 cents:

1- make sure your diet is spot on. (stickies plus research). maybe post it to get critique!
2- if you are a beginner google starting strength to get you going.
3- throw in some sprints a couple times a week.

See how you are getting on after 6 weeks!

(on a sidenote might be worth getting a reputable trainer to go through technique with you on the lifts)

Thanks for your help.

Very confident in the diet - have been working on getting it spot on for a few weeks (I've read tons on here and online)

So I've cut out bread, increased protein - lean meat, fish, good fats, veg.

So today for example:

Breakfast - protein shake (30g) with rolled oats (25g), banana and peanut butter (tea spoonful) with water.

Lunch - 5 eggs whites and two egg yokes, one diced pepper and a tomato.

Dinner - probably be homemade turkey burgers with some salsa and 200g sweet potato and broccoli.

Snacks 1 - Another protein shake - 2 scoops and some flaxseed
Snack 2 - two cans of tuna/140g smoked salmon and 3 oat cakes

This actually gives me 2000kcal, according to what I read here, I should be getting 2200 so I'll increase some lean meat and/or veg here.

Hurricane Carter

Just had a look here:

http://forum.bodybuilding.com/showthread.php?t=998224&p=13263157#post13263157

'Starting Strength' seems more for a calories surplus than a calorie deficit (that I'm on currently)?

Hanley

BlueIsland wrote: »

Simple answer considering sentences in bold= No they are not necessary!

Arm work isn't necessary to build arms?

Hurricane Carter

Hanley wrote: »

Arm work isn't necessary to build arms?

Maybe it was the way I phrased it.

I want to build muscle everywhere, but my goal isn't to get bigger, more to lose fat and build muscle and lean out.

I was just wondering, seeing as how you work arms doing other compound movements, was it absolutely necessary for what I want.

BlueIsland

Hanley wrote: »

Arm work isn't necessary to build arms?

No not saying that.
I am just taking the OP goals as- get leaner as he said burn fat ( he is also on a calories deficit). For him I reckon his arm work is not necessary for goals he seems to have. Not gonna be a hindrance or anything but not necessary.

If he had said his goals were to get bigger arms id say do lots of arm work.

BlueIsland

I Am Kong! wrote: »

Maybe it was the way I phrased it.

I want to build muscle everywhere, but my goal isn't to get bigger, more to lose fat and build muscle and lean out.

I was just wondering, seeing as how you work arms doing other compound movements, was it absolutely necessary for what I want.

Thats what i thought. I think you prob thinking about it bit too much. Keep it simple. Squat, bench, Deadlift,military press, keep your diet as it is, throw in some sprints and reassess in six weeks. Id say you be happy with progress by then.

Hurricane Carter

BlueIsland wrote: »

Thats what i thought. I think you prob thinking about it bit too much. Keep it simple. Squat, bench, Deadlift,military press, keep your diet as it is, throw in some sprints and reassess in six weeks. Id say you be happy with progress by then.

Excellent! Thanks!

Edit: Yes I'd been thinking way too much about it. It's easy to get bogged down with all the info there is around!

BlueIsland

I Am Kong! wrote: »

Excellent! Thanks!

Edit: Yes I'd been thinking way too much about it. It's easy to get bogged down with all the info there is around!

Ah I would just have an interest in it by reading up and stuff too. No experience or anything. I just found if I didnt stick to something id end up doing bits of things here and there! easier to stick to something for 6 weeks and go back and look again at what ya doing after that instead of doubting yourself every day.

BlueIsland

I Am Kong! wrote: »

Thanks for your help.

Very confident in the diet - have been working on getting it spot on for a few weeks (I've read tons on here and online)

So I've cut out bread, increased protein - lean meat, fish, good fats, veg.

So today for example:

Breakfast - protein shake (30g) with rolled oats (25g), banana and peanut butter (tea spoonful) with water.

Lunch - 5 eggs whites and two egg yokes, one diced pepper and a tomato.

Dinner - probably be homemade turkey burgers with some salsa and 200g sweet potato and broccoli.

Snacks 1 - Another protein shake - 2 scoops and some flaxseed
Snack 2 - two cans of tuna/140g smoked salmon and 3 oat cakes

This actually gives me 2000kcal, according to what I read here, I should be getting 2200 so I'll increase some lean meat and/or veg here.

Just for record and this is just me. If i were you id have two oatcakes with almond butter instead of banana with peaut butter. Now its nitpicking and that but could add up.
Also why do you not eat the eggs whole? is it just a calorie saving issue?

Hurricane Carter

BlueIsland wrote: »

Just for record and this is just me. If i were you id have two oatcakes with almond butter instead of banana with peaut butter. Now its nitpicking and that but could add up.
Also why do you not eat the eggs whole? is it just a calorie saving issue?

Thanks for the tip!

As regards the eggs - yes, calories and the fat content of all those yokes at once. So I normally limit to two yokes.

BlueIsland

I Am Kong! wrote: »

Thanks for the tip!

As regards the eggs - yes, calories and the fat content of all those yokes at once. So I normally limit to two yokes.

Eat whole eggs! Find cuts calories somewhere else!

Hurricane Carter

BlueIsland wrote: »

Eat whole eggs! Find cuts calories somewhere else!

Will do!