AB,
Since you're starting out again I would perform a full body routine for about 4-6 weeks to acclimate your body/muscles to the physical activity & soreness. Focus on compound movements (i.e. squats, deadlifts, bench press, pushups, dips, curls, etc.). Perform full body routine 3-4 days/week with rest days in between for muscle recovery.
After you get accustomed to the weight training and you can see/feel your muscles responding appropriately you can mix it up or "shock your body" so to speak. Change your routine to a more body part specific split. For example, do Chest/Triceps Monday; Back/Shoulders Wednesday; Biceps/Legs Friday. You can interchange your splits however you like. Everyone is different so figure out what works for YOUR body.
I would perform anywhere from 20-45 min of cardio as well 3 times a week. Mix up the duration & intensity to keep your body guessing. Obviously, if you're trying to pack on muscle it would probably be best to shorten the amount of cardio you perform but, again, figure out what works for your body.
Finally, Nutrition Nutrition Nutrition. Cannot emphasize that enough. Plenty of protein & good fats. In the gym is where you tear down your muscles. Outside is where you build them back up.
I don't post much except for the lil tidbits here and there so hopefully you find some good use of this. Remember this is a lifestyle change. I will also throw out the cliche you find here on a gambling forum...."its a marathon not a sprint"
GL in your transformation!
Stoner:cripwalk: (Just b/c this is my fav new smilie)
Since you're starting out again I would perform a full body routine for about 4-6 weeks to acclimate your body/muscles to the physical activity & soreness. Focus on compound movements (i.e. squats, deadlifts, bench press, pushups, dips, curls, etc.). Perform full body routine 3-4 days/week with rest days in between for muscle recovery.
After you get accustomed to the weight training and you can see/feel your muscles responding appropriately you can mix it up or "shock your body" so to speak. Change your routine to a more body part specific split. For example, do Chest/Triceps Monday; Back/Shoulders Wednesday; Biceps/Legs Friday. You can interchange your splits however you like. Everyone is different so figure out what works for YOUR body.
I would perform anywhere from 20-45 min of cardio as well 3 times a week. Mix up the duration & intensity to keep your body guessing. Obviously, if you're trying to pack on muscle it would probably be best to shorten the amount of cardio you perform but, again, figure out what works for your body.
Finally, Nutrition Nutrition Nutrition. Cannot emphasize that enough. Plenty of protein & good fats. In the gym is where you tear down your muscles. Outside is where you build them back up.
I don't post much except for the lil tidbits here and there so hopefully you find some good use of this. Remember this is a lifestyle change. I will also throw out the cliche you find here on a gambling forum...."its a marathon not a sprint"
GL in your transformation!
Stoner:cripwalk: (Just b/c this is my fav new smilie)
Stoner thanks man, that's exactly what I was lookin for. I started this Monday, and have already been doing splits. My plan was to work 5 days 2 off. I'm feeling the soreness already. I asked a long time ago- how long does it take for the soreness to go away, and somebody told me- never.
Without spending a lot of money on protien shakes and bars what foods are best for you to get your muscles repaired? I'm clueless on nutrition.
Thanks again.
Without spending a lot of money on protien shakes and bars what foods are best for you to get your muscles repaired? I'm clueless on nutrition.
Thanks again.
Diet... is the key and also rest is very imporant....
try a spilt like this
monday chest, biceps
tuesday legs, ab's
wednesday cardio am anywhere from 30-50 mins
thursday back and calves
friday shoulders and triceps
saturday cardio and ab's
sunday take the day off
good luck... just think about this Rome was not built in a day./...,.
try a spilt like this
monday chest, biceps
tuesday legs, ab's
wednesday cardio am anywhere from 30-50 mins
thursday back and calves
friday shoulders and triceps
saturday cardio and ab's
sunday take the day off
good luck... just think about this Rome was not built in a day./...,.
Thats not necessary true. The length of soreness decreases as you keep working out but yes, it never completely goes away.
Nutrition wise, you know whats junk and whats not. To start off, dont eat junk. Drop the soda and pick up a gallon jug of water. When you want to munch on something, drink the water. It gives you the false feeling of being full. If not, go pick up some oranges or some other fruits.
Whatever you plan to eat, cut it in half. Eat the first half in one sitting and the second half in 2 hours. Consistently fuel your body with 'good' food. You should NEVER feel full. You should NEVER feel hungry.
Personally, I always have salad for lunch or dinner. Eat those greens. And light on the dressing.
I personally dont use any supplements. I used them before but honestly it wasnt worth it. Protein and creatine got me stronger and bigger but it didnt give the body I wanted. I had no defintion just mass - ewwww. And the minute you lay off creatine...the strength goes away too.
Workout routine, you can find anything and everything on-line. You dont need a personal trainer. They are there to motivate. If you want motivation - look at the mirror with your shirt off. Anyone at the gym will be willing to help you with a routine if you just ask.
Good luck
Thanks everybody, some good info, and I'm using it all. I've already found a few favorite routines off the net, thought someone else might be able to find them useful too. Here's the links.........
http://www.youtube.com/watch?v=fk_usVg7Fp0
http://www.youtube.com/watch?v=00X-A2qzsdM&feature=related
http://www.youtube.com/watch?v=gcg_cskUpvg&feature=user
http://www.youtube.com/watch?v=fk_usVg7Fp0
http://www.youtube.com/watch?v=00X-A2qzsdM&feature=related
http://www.youtube.com/watch?v=gcg_cskUpvg&feature=user
