Posted: 7/29/2009 5:41:54 PM EDT
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I am going to start going to gym with a friend that works out a good bit.
My first goal is to drop 10lbs of fat by my 29th birthday on Sept 25th, and game strength and stamina. I used to work out a long time ago, but stopped for last 10 years. So, what is a good plan for working out? I would like to do a 4 day week plan, the gym is 5 miles from my house and 5 miles from work. I would like to work out after work which is 4pm. What is a good routine to start to start getting back into shape, low weight high reps? I am 5'10" at 185lbs (more like 179 naked, weighed in wearing boots and clothes at the doctors office for our annual weigh in for work) In high school I stayed in shape, and some of college too. I was in wrestling for a good part of my early years. On a side note, I have bursitis in my left shoulder, and I read you can help it by working out. |
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Quoted:
On a side note, I have bursitis in my left shoulder, and I read you can help it by working out. It might help, or it might hurt. Get with a doctor, preferably someone who deals with athletes, or a physical therapy for advice. It would suck to have to stop after a month cause your shoulder is getting more screwed up. |
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physical terrorist wants me to do strength stuff now.
Quoted:
Quoted:
On a side note, I have bursitis in my left shoulder, and I read you can help it by working out. It might help, or it might hurt. Get with a doctor, preferably someone who deals with athletes, or a physical therapy for advice. It would suck to have to stop after a month cause your shoulder is getting more screwed up. Posted Via AR15.Com Mobile |
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"Low weight high reps." NO.
Either do a 5x5 as was mentioned or pick a plan that fits your 4 days. I can suggest some but are you planning on lifting all 4 days or are you doing something like 2 lifting and 2 cardio days. Do not fall into the low weight high rep crap. I would recommend finding a program you want to try and doing it for 1 to 2 weeks with moderate weight to ease yourself back into it. Say do week one with a medium weight and then on week two start trying increase the weights to find your upper range. THEN on week 3 start the actual program. I like Chad Waterburys programs. Here are a couple that might be good for you to try. I usually rotate thru different ones every 4 - 8 weeks. ABBH - 4x week lifting http://www.tmuscle.com/free_online_article/sports_body_training_performance/antibodybuilding_hypertrophy_program 10x3 For Fat Loss - 2x week lifting 2x week cardio http://www.tmuscle.com/free_online_article/sports_body_training_performance/10_x_3_for_fat_loss I can paste just the parameters too if you don't want to read those two articles. |
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I suggest you do "Starting Strength" by Mark Rippetoe. It is 3 days per week.
Also, don't worry about your fat for now. Concentrate on adding mass and building muscle. Once you have a lot of muscle, getting any excess fat off will be easy. Whatever program you decide to do, make sure that heavy squats and deadlifts are the core of your workout. |