Looking for some help.

[xlxBigSexyxlx]

Im not sure what all you can and can't do workout wise, but here are some basics, and just see what works for you.

A basic split looks like:

Mon: chest/triceps
tuesday: off
wed: Back/biceps
thursday: shoulder/traps
friday: legs
satff
sun: off

abs can be done where ever you see fit...

Being new/fresh, I would start out with higher rep stuff, in the 12-15 rep range per set

Examples of exercises:
chest: bb/db flat bench, bb/db incline bench, dips, butterflies, decline bench
triceps: skullcrushers, close grip bench, cable pressdowns
back: deadlifts, pull ups, lat pull downs, bent over rows,
bicep: curls, preacher curls, db incline curls, hammer curls
shoulder: military press, side/front laterals, reverse butterflies
traps: upright rows, shrugs
legs: squats, leg press, lunges, leg curls, calf raises

FORM IS KEY ABOVE ALL ELSE. Know what your doing with proper form.

I usually do 10-15 sets for the bigger muscles, i.e. chest/back/legs/some shoulder. and 7 sets or so for smaller ones, tris/biis/traps
Please Note: everyone is different
Just mess with it, and see what works for you. Everyone is different.

If you wanna throw in cardio do 30 min after workouts, @ 65% MHR (max heart rate). Off days, do 45 min-1 hr. preferably on an empty stomach

As far as gaining mass, thats diet there. Visit the diet section, read the stickies at the top, in bold. and throw together a diet, post it up, and people will critique for you.

Supplements, uuummm right now, I'd say just get your basic whey protein, multivitamin, and some BCAAs. once you get a solid diet and workout routine down, then you can add some or whatever

Last but not least, you sound like you have been through a lot. So, props to you on cleaning up your life, and best of luck.

[theforce3169]

Im not sure what all you can and can't do workout wise, but here are some basics, and just see what works for you.

A basic split looks like:

Mon: chest/triceps
tuesday: off
wed: Back/biceps
thursday: shoulder/traps
friday: legs
satff
sun: off

abs can be done where ever you see fit...

Being new/fresh, I would start out with higher rep stuff, in the 12-15 rep range per set

Examples of exercises:
chest: bb/db flat bench, bb/db incline bench, dips, butterflies, decline bench
triceps: skullcrushers, close grip bench, cable pressdowns
back: deadlifts, pull ups, lat pull downs, bent over rows,
bicep: curls, preacher curls, db incline curls, hammer curls
shoulder: military press, side/front laterals, reverse butterflies
traps: upright rows, shrugs
legs: squats, leg press, lunges, leg curls, calf raises

FORM IS KEY ABOVE ALL ELSE. Know what your doing with proper form.

I usually do 10-15 sets for the bigger muscles, i.e. chest/back/legs/some shoulder. and 7 sets or so for smaller ones, tris/biis/traps
Please Note: everyone is different
Just mess with it, and see what works for you. Everyone is different.

If you wanna throw in cardio do 30 min after workouts, @ 65% MHR (max heart rate). Off days, do 45 min-1 hr. preferably on an empty stomach

As far as gaining mass, thats diet there. Visit the diet section, read the stickies at the top, in bold. and throw together a diet, post it up, and people will critique for you.

Supplements, uuummm right now, I'd say just get your basic whey protein, multivitamin, and some BCAAs. once you get a solid diet and workout routine down, then you can add some or whatever

Last but not least, you sound like you have been through a lot. So, props to you on cleaning up your life, and best of luck.

Yeah, I have been through quite a bit, thanks for the well wishes.
And, thanks for the advise.

So, if I am trying to build mass, it's okay to do cardio? I keep hearing so many differences of opinions on this. One side says that if you do cardio you will lose the energy you need when you are working to build mass. I guess doing cardio after lifting would solve that problem..........
I would think that some cardio is necessary to lessen fat gains.

My chiropractor tells me that I shouldn't lift weights because of my lower back problems. Sometimes, I feel like she is right because the ****er hurts.
I know squats aren't a good idea and so far as cardio goes, jogging is a big no-no....which sucks because I like it

How do I determine my MHR?

[xlxBigSexyxlx]

Yeah, I have been through quite a bit, thanks for the well wishes.
And, thanks for the advise.

So, if I am trying to build mass, it's okay to do cardio? I keep hearing so many differences of opinions on this. One side says that if you do cardio you will lose the energy you need when you are working to build mass. I guess doing cardio after lifting would solve that problem..........
I would think that some cardio is necessary to lessen fat gains.

My chiropractor tells me that I shouldn't lift weights because of my lower back problems. Sometimes, I feel like she is right because the ****er hurts.
I know squats aren't a good idea and so far as cardio goes, jogging is a big no-no....which sucks because I like it

How do I determine my MHR?

65% max heart rate is: (220 – your age) x .65
Its usually not jogging. For me, its more of a semi fast paced walk on an incline on the treadmill.

Yes,, cardio needs to be done when bulking. 3 times a week would suffice, for about 45 minutes each time.

[theforce3169]

65% max heart rate is: (220 – your age) x .65
Its usually not jogging. For me, its more of a semi fast paced walk on an incline on the treadmill.

Yes,, cardio needs to be done when bulking. 3 times a week would suffice, for about 45 minutes each time.

Thank you for the info. Should I implement the cardio on my off days? Or, should I do them after lifting?

[xlxBigSexyxlx]

Thank you for the info. Should I implement the cardio on my off days? Or, should I do them after lifting?

Whatever works for you. Personally, I would do them on off days, right when you wake up, on an empty stomach.
My main point was that if you do do cardio on lifting days, do it after, not before workout.

[theforce3169]

65% max heart rate is: (220 – your age) x .65
Its usually not jogging. For me, its more of a semi fast paced walk on an incline on the treadmill.

Yes,, cardio needs to be done when bulking. 3 times a week would suffice, for about 45 minutes each time.

WOW, I just used the formula, and my 65% is only about 119. WOW, when I do cardio, according to the machines, my HR is between 145 and 155. But, I only go for between 20 and 25 minutes. I'll try the 45 min at 65%, see how it goes.

How do you measure your HR when you are doing cardio?

[xlxBigSexyxlx]

WOW, I just used the formula, and my 65% is only about 119. WOW, when I do cardio, according to the machines, my HR is between 145 and 155. But, I only go for between 20 and 25 minutes. I'll try the 45 min at 65%, see how it goes.

How do you measure your HR when you are doing cardio?

Yeah, its def not a fast pace. You can do 70% if you want.
But it shouldn't be easy either. It should be easier on the joints for ya
If you want something quicker/harder you can look into HIIT (high intensity interval training) but thats def not done for 45 minutes... its a whole new kind of cardio


The treadmill I use reads my HR. Or you can buy a HR monitor from Academy or elsewhere

[theforce3169]

Yeah, its def not a fast pace. You can do 70% if you want.
But it shouldn't be easy either. It should be easier on the joints for ya
If you want something quicker/harder you can look into HIIT (high intensity interval training) but thats def not done for 45 minutes... its a whole new kind of cardio


The treadmill I use reads my HR. Or you can buy a HR monitor from Academy or elsewhere

Where do I get info on HIIT?

[AdamGH]

Where do I get info on HIIT?

Ill find you some info. Just take it a little easy with it. If you get into to hard core to soon, you joints and bones wont like you to much lol. You have to give it time for your muscles, tendons and joints used to the stress again.

[theforce3169]

65% max heart rate is: (220 – your age) x .65
Its usually not jogging. For me, its more of a semi fast paced walk on an incline on the treadmill.

Yes,, cardio needs to be done when bulking. 3 times a week would suffice, for about 45 minutes each time.

I know I can go find other workout techniques/methods/etc, but do you have a particular routine you recommend or use yourself?

Is there any routine on here you particularly like? Or, do you do your own? When bulking how do you lift (how many sets? How many reps? Do you warmup and gradually increase weight? Or, do you do a couple of warm ups of a certain muscle group and then go to your max and work your way down?

I read that pyramiding technique on here somewhere.........

[xlxBigSexyxlx]

I know I can go find other workout techniques/methods/etc, but do you have a particular routine you recommend or use yourself?

Is there any routine on here you particularly like? Or, do you do your own? When bulking how do you lift (how many sets? How many reps? Do you warmup and gradually increase weight? Or, do you do a couple of warm ups of a certain muscle group and then go to your max and work your way down?

I read that pyramiding technique on here somewhere.........

Right now, Im doing a regular one muscle group a week split:

Monday: Back/Traps
( deadlifts 3 sets, pull ups 3, bent over rows 3, 2-3 lat pulldowns....bb shrugs 4, db shrugs 3)
Tuesday: Chest/Abs
(db incline bench 3, db flat bench 3, dips 3, 2-3 incline flies....whatever for abs, usually decline situps, and decline reverse crunches )
Wed.: Off
Thursday: Legs
(squats 3-4, lunges 3, leg press 2-3, leg curls 3, seated/standing calf raises 5-6 sets)
friday: shoulders/arms
(military press 3, side/front laterals 2-3 each, reverse flies 2-3......i superset standing bb curls with skullcrushers 3 sets. then superset db incline flies and angled bar press downs 3 sets. then about 6-7 quick, heavy, hard sets of wrist curls)
sat and sun: off


I do about 2-3 warm up sets when I started with the bigger muscle. Im doing mixed rep range per week, 1st week low reps, 2nd week med rep, 3rd high reps, then repeat.


Main thing is to see what works for you. Everyone is different and it takes time to see what really works...

I like to change my workouts every 3-4 months or so...

[theforce3169]

Right now, Im doing a regular one muscle group a week split:

Monday: Back/Traps
( deadlifts 3 sets, pull ups 3, bent over rows 3, 2-3 lat pulldowns....bb shrugs 4, db shrugs 3)
Tuesday: Chest/Abs
(db incline bench 3, db flat bench 3, dips 3, 2-3 incline flies....whatever for abs, usually decline situps, and decline reverse crunches )
Wed.: Off
Thursday: Legs
(squats 3-4, lunges 3, leg press 2-3, leg curls 3, seated/standing calf raises 5-6 sets)
friday: shoulders/arms
(military press 3, side/front laterals 2-3 each, reverse flies 2-3......i superset standing bb curls with skullcrushers 3 sets. then superset db incline flies and angled bar press downs 3 sets. then about 6-7 quick, heavy, hard sets of wrist curls)
sat and sun: off


I do about 2-3 warm up sets when I started with the bigger muscle. Im doing mixed rep range per week, 1st week low reps, 2nd week med rep, 3rd high reps, then repeat.


Main thing is to see what works for you. Everyone is different and it takes time to see what really works...

I like to change my workouts every 3-4 months or so...

Yeah, everyone is different, but it's good to have a springboard to go off of......thanks.

As far as reps go, I would consider low reps=3to5, med reps=6to8, and high would be 9to13. What say you?
Do you have a cap on your high reps? Like, if you can do 15 easy would you add more weight?

When you switch between low, med, and high reps per week, does that change how many sets you do? Or, do you do the same amount?

It's hard for me to do certain exercises like squats. I have a herniated/degenerative L5. My chiropractor doesn't even like me to lift, but, there is no way in hell I am going to stop lifting. Tonight is a good night, I think I'll do some legs tonight.......

[AdamGH]

It's hard for me to do certain exercises like squats. I have a herniated/degenerative L5. My chiropractor doesn't even like me to lift, but, there is no way in hell I am going to stop lifting. Tonight is a good night, I think I'll do some legs tonight.......

It is going to be trial and error for you. Just try different exercises till you find what you can do for a routine. All your exercises will be seated more than likely. You can find great exercises seated. So it is ok. Youll be missing squats, but you will have to deal with out them.