HELP! Fitness plan?

Lifting weights whether for bodybuilding, toning, or just for general fitness.

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Re: HELP! Fitness plan?

Postby Mellos » Tue Sep 27, 2011 12:46 am

As far as how long it takes I could give you my example, too.
So I started off at 60 kg at the age of 15. (I should be around 5' 7'' btw)
4 years later I am at 85 kg and would be at about 75 kg with the same amount of body fat that I started with.
But I never did any bodybuilding and trained like shit for about the first two years and now I´m training like a weightlifter.

If you want to look like that guy or sth similar just stick to the basic strength training routines and lose some fat, if you got to much of that by changing your diet.
The guy in the mirror will tell you when you reached your goal, it shouldn´t take too long.
Current PBs:
210 kg SQ, 135 kg Bench, 260 kg DL

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 282,5 kg, DL - 307,5 kg, Total (w/o Wraps) - 710, Total (w/ Wraps) 712,5 kg
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
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Re: HELP! Fitness plan?

Postby tallskinnydude » Thu Oct 13, 2011 10:32 pm

IS this basic enough,,,,

Say...

35lb (each side)- bench (3 sets, 12 reps)
frontals, laterals, militaries (3 sets each, 12 reps)
tri-cep kickbacks, overheads (3 sets each, 12 reps)
one arm rows, bi-cep barbell curls (3 sets each, 12 reps)

I throw other things in to but thats kind of the basics I guess. For all weight I usually stick to 30-50lb.
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Re: HELP! Fitness plan?

Postby tal » Thu Oct 13, 2011 10:48 pm

[quote="tallskinnydude"]
35lb (each side)- bench (3 sets, 12 reps)
frontals, laterals, militaries (3 sets each, 12 reps)
tri-cep kickbacks, overheads (3 sets each, 12 reps)
one arm rows, bi-cep barbell curls (3 sets each, 12 reps)


Not sure if you're being serious.

Do you have legs?
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Re: HELP! Fitness plan?

Postby thestoatyone » Thu Oct 13, 2011 10:51 pm

[quote="Talyn"][quote="tallskinnydude"]
35lb (each side)- bench (3 sets, 12 reps)
frontals, laterals, militaries (3 sets each, 12 reps)
tri-cep kickbacks, overheads (3 sets each, 12 reps)
one arm rows, bi-cep barbell curls (3 sets each, 12 reps)


Not sure if you're being serious.

Do you have legs?


:-D
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Re: HELP! Fitness plan?

Postby tallskinnydude » Thu Oct 13, 2011 10:54 pm

Yes I do leg lifts and squats.

MY trainer and I go through the above. I also thought about running and maybe doing sprints on off days but I don't want to lose calories and have been advised not do.
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Re: HELP! Fitness plan?

Postby tallskinnydude » Thu Oct 13, 2011 10:58 pm

burn them rather, since I'm supposed to get 5,000
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Re: HELP! Fitness plan?

Postby baldy » Fri Oct 14, 2011 7:47 am

That plan is rubbish. Do this rather:
[quote]
Workout A:
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

Workout B:
Squat 5x5
Overhead Press 5x5
Deadlift 1x5

http://stronglifts.com/stronglifts-5x5- ... g-program/

Don't think, don't change it, just do it for 8 weeks and see what happens.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: HELP! Fitness plan?

Postby thestoatyone » Fri Oct 14, 2011 8:43 am

Backed.
Vincit omnia pertinax virtus

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[quote="muchluv"]When I grow up I want to be Gelert.
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Re: HELP! Fitness plan?

Postby vegan hal » Tue Oct 18, 2011 10:34 pm

yeah Baldy's suggestion is what i started with has really bulked me up nicely over the past 2 yrs.

BUT I think tallskinnydude is looking more for a "Body Building" plan vs. a strength/weightlifting plan that most of us are into. But I don't know much about BB as i've never done anything like that except throwing a little disco into my routines a couple times a week.

TSD you may wanna look at the vegan BB forum. I've only lurked over there a couple times. but there seems to be some knowledgeable folks there. and even some crossovers fro VF.
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Re: HELP! Fitness plan?

Postby sosso » Wed Oct 19, 2011 1:22 am

You'll definitely get big by just focusing on squats, bench, deadlift and overhead press, using a simple 5x5 routine and gradually adding weight to the bar.

If you want something with a bit more assistance and exercises specifically for hypertrophy, just think about which muscles you need to have big and strong to help those four main lifts -

Squats - abs, quads, hamstrings, glutes, lower back. Do glute ham raises, lunges, plus ab wheel rollouts or hanging leg raises.

Bench - triceps, chest, shoulders, lats/back. Do tricep pushdowns, weighted dips, bent-over rows.

Deadlift - pretty much the same as squat, but grip strength is important, plus upper back. Heavy shrugs will help (don't use straps).

Overhead Press - same as bench, plus abs/lower back, but you'll cover those with everything else you do.

Do assistance after the main lift. Think about it logically. If you have identified a weak area, pick something that will help improve it. Sets and reps for assistance is up to you. Do as much or as little as you think you need. Something like 3 x 10-12 reps will work.

Honestly though, if you're just starting out, I'd just do what baldy suggested. Later on you might change to 5/3/1 or westside or something. Or you might not.. but what I wrote here is more suited to a routine that is more split up, instead of one that has several compound movements each day.

OR you could ignore everything I've written here and do squats and eat lots.
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