Dropping Fat/Weight I need a new routine.

[reignON]

Hey guys I have been doing this same routine for about 4-5 weeks now and have dropped 20 pounds. I weigh about 207-205 lbs. on most days (w/ clothes/shoes on).

I think I need to intensify my workouts or change it up since I have been doing the same thing for a month now, and I'm seeing less and less results.

I try to do at least 30-60 minutes of cardio with a hour of lifting.

But my strength is going up but my definition isn't getting much better. Whatever I do like benchpress, or flys etc.

I always aim for 4 sets with 10 reps since I'm trying to get a little more lean.

Well anyone got a cool workout regiment that would help me lose 20 pounds??
Much appreciated I really want to get down to 180 or 185 lbs.


To get more in depth my weight lifting regiment looks like this:

Chest/Tricep Days
Incline bench press - 4 sets 10 reps
Delcine bench press - 4 sets 10 reps
Benchpress - 4 sets 10 reps
Normal Flys - 4 sets 8-10 reps
Incline Flys - 3-4 sets 6-10 reps
Incline Dumbell Press? - 2-4 sets 8-10 reps
Rope Pull downs - 4 sets 10 reps
Machine Flys - 4 sets 10 reps
Straight bar pulldowns - 4 sets-10 reps
Machine Benchpress sitting up - 4 sets 10 reps

Legs day(I usually do more cardio on leg days)
Squats - 4 sets 10 reps
Machine Heel Raises - 4 sets 10-14 reps
Leg Press - 4 Sets 10 reps
Sitting down calf raises - 4 sets 10 reps

Back/Lats
I don't know the names for most of these workouts but I do about 6-8 different kinds of back/lat workouts, most of them being machine ones.

[Gilbert]

Well you have to consider at the same time you will be building muscle. So you might see the weight loss go down but you are still losing fat.

[McClure]

That's an awful routine.

20 sets of chest? People are a bit kinder over here...but post that shit on the S&P sub-forum and see what kind of replies you get.

You should read the D&S stickies, the Conditioning stickies and then the S&P stickies before asking for specific help.

Stop putting cardio/weights into a single workout.
Less volume @ greater intensity > more volume @ lower intensity
Add compound movements to your weights
Drop all isolation exercises
Squat, Deadlift
LSD 2x weekly
HIIT

Good luck

[reignON]

Originally Posted by McClure

That's an awful routine.

20 sets of chest? People are a bit kinder over here...but post that shit on the S&P sub-forum and see what kind of replies you get.

You should read the D&S stickies, the Conditioning stickies and then the S&P stickies before asking for specific help.

Stop putting cardio/weights into a single workout.
Less volume @ greater intensity > more volume @ lower intensity
Add compound movements to your weights
Drop all isolation exercises
Squat, Deadlift
LSD 2x weekly
HIIT


Good luck

thanks for the advice, you think I should not do caridio and weightlifting on same days?
for isolation workouts what should I replace them with?

should I just do cardio for better results?

[Fozzy]

he just told you to go to the Strength and Power forum and read the FAQ there.

so do it.

~Foz

[davis_s]

Originally Posted by reignON

I always aim for 4 sets with 10 reps since I'm trying to get a little more lean.

Well anyone got a cool workout regiment that would help me lose 20 pounds??
Much appreciated I really want to get down to 180 or 185 lbs.


To get more in depth my weight lifting regiment looks like this:

Chest/Tricep Days
Incline bench press - 4 sets 10 reps
Delcine bench press - 4 sets 10 reps
Benchpress - 4 sets 10 reps
Normal Flys - 4 sets 8-10 reps
Incline Flys - 3-4 sets 6-10 reps
Incline Dumbell Press? - 2-4 sets 8-10 reps
Rope Pull downs - 4 sets 10 reps
Machine Flys - 4 sets 10 reps
Straight bar pulldowns - 4 sets-10 reps
Machine Benchpress sitting up - 4 sets 10 reps

Legs day(I usually do more cardio on leg days)
Squats - 4 sets 10 reps
Machine Heel Raises - 4 sets 10-14 reps
Leg Press - 4 Sets 10 reps
Sitting down calf raises - 4 sets 10 reps

Back/Lats
I don't know the names for most of these workouts but I do about 6-8 different kinds of back/lat workouts, most of them being machine ones.

Do SS or 5x5 instead of this crap. Cardio at another time of the day.

/thread

[McClure]

Seriously...read all that stuff I mentioned. If you're serious about learning how to effectively train/condition your body it will help like nothing else.

"Starting Strength" is a good program or variations on the "5x5".

Most accomplished lifters perform essentially the SAME exercises over, over and over again throughout their lives. Pick some good ones -

Squat
Deadlift and/or Cleans and/or Hang Cleans
SOHP and/or Push Press
Bench and or BD Bench
Chins
Bent Overs Rows and/or DB Rows
Dips

Make these compound movements the core of your routine. When you need to ONLY adjust the reps, sets, rest intervals and/or exercise order - that's it. Don't change the exercises without good reason ie, injury prevents some movements.

Don't ever touch a machine again with (imo) two exceptions.
Lat Pulldown (ok when working in higher volume/higher rep phases of training)
Leg Press

I might get flamed for those - but if done WITH the barbell movements I honestly don't see the harm.

I also don't see the harm in some assistance exercises like...

DB curls
Barbell curls
Lying Tricep Extensions
Dumbell Tricep Extensions

Use these at the end of your compound movements if you want - just a few sets if you're so inclined. I tend to work these with slightly higher reps and do not work these as strict isolation movements, go ahead and cheat a little of your form, again imo.

Some things I'm starting to work into my routine...

Kettle bells
DB Snatches

I also like bodyweight circuits 1-2x per month...

Pushups
Chins
Dips
Clean/Press with 1/2 bodyweight
Wall walks
Split Lunges
Wall Sits
Etc...

These I do to about 60% of max reps in one long set with no rest - then repeat 3-4 times, then onto another group with no rest etc...

Some things not in my log...

Sprints
Hill intervals
Ab training

Also work your posterior chain (basically back of your body - lower back, hams, glutes, calves) and core.

A simple cardio program - emphasis on simple - you could do while learning more...

LSD 2x weekly (30-50 minutes)
HIIT 2x weekly (20 minutes)

Diet is most important.

Don't lift on back-to-back days.

Nothing wrong with lift one day, cardio the next. Monitor your HR - -elevated HR in the morning can be a sign of overtraining.

Learn about recovery. I foam roll and take contrast showers like many on here.

I don't know as much as others on this forum - but that sort of routine doesn't have too many holes. I'm still learning myself (after a long time) and might feel differently about some of this tomorrow...

[davis_s]

Originally Posted by McClure

Don't ever touch a machine again with (imo) two exceptions.
Lat Pulldown (ok when working in higher volume/higher rep phases of training)
Leg Press

I also don't see the harm in some assistance exercises like...

DB curls
Barbell curls
Lying Tricep Extensions
Dumbell Tricep Extensions

Use these at the end of your compound movements if you want - just a few sets if you're so inclined. I tend to work these with slightly higher reps and do not work these as strict isolation movements, go ahead and cheat a little of your form, again imo.

You were doing good until this. Just NO!

Proper exercises include:
Deadlift
Squat
Cleans
Snatches
OHP
Static holds(for grip)
Bench
Rows
Farmers walks
etc..

Theme is recruit as many muscles as possible in an exercise, accessory work better count and matter like grip strength, and shit like farmers walks is for gpp. If you are like me, just starting up after awhile, or completely new, starting strength is the way to go. Do NOT add to it, and let it run it's course for 3-6 months.

Starting Strength:

Workout A
Bench 3x5
Squat 3x5
Deadlift 1x5

Workout B
Power Cleans 5x3
Squat 3x5
OHP 3x5

you alternate workouts every second day 3 times a week, for example:

week 1:
Monday:workout a
Wednesday:workout b
Friday:workout a

week 2:
Monday:workout b
Wednesday:workout a
Friday: workout b

Then repeat. Try to add weight to every exercise every workout no matter how small the amount. As you said, cardio is key, do as much as you like just keep it away from weight sessions.

[pliftkl]

Originally Posted by reignON

Well anyone got a cool workout regiment that would help me lose 20 pounds??
Much appreciated I really want to get down to 180 or 185 lbs.

Fat loss is accomplished in the kitchen, not so much the gym.

I'd pop over to the Diet forum and read everything over there.

[Ifight4Beer]

If you are looking for a conditioning weight program that will help you loose weight. try something like this:

Super set your core lifts with other core lifts for 3 to 5 sets to keep you moving like Squats and Incline Bench. do a set of squats, like 5 reps then a set of IB at the same weight. then change the weight on both bars and go straight into the next. after you got 2 core lifts out of the way go to your auxilery lifts and super set another like Dumbell snatches and pull ups, only rest like 1 minute between super sets. at the end of this hit your core with a circut made to fry it like, 20 V ups, 10 ab wheels, 50 decline sit ups. do that for about 3 circuts. then go to the treadmill and and run a hiit run, 3 minute rounds doing 40 seconds sprints, 20 seconds jog, then walk for a minute. do 5 rounds of this. Eat clean, all natural foods, just eat smart and in less portions. do a workout like this twice a week and go for some jogs on off days, or play some sports. Once you hit your target weight refer to the S&P forum and work on your strength for a while, and keep rotating workouts to get the best of conditioning and strenght