[RollinDownRodeo]

Originally Posted by anaconda

Great recommendation, I'm actually going to pick up this book. The reviews are pretty phenomenal:

Amazon.com: Starting Strength (2nd edition): Mark Rippetoe,Lon Kilgore: Books

I fucking love this book and I refer to it constantly.

I have Practical Programming as well which I love equally as much.

If my house was burning down and I only had time to grab two belongings to take with me... it would be my television and my ipod. Shit, I can always purchase these books again.

[anaconda]

Originally Posted by will-million

Does anyone look at the thread's first post in caps lock, i said im gonna switch my program up. Should i do the 2 day push pull split or bill starr 5x5

I hope you arent taking this advice as the wrong way. We (everyone who is advising you) are seriously doing this out of kindness. Personally, I'm trying to save you all the time I wasted back in the day doing a shitty routing like the one you're doing. I wish I had listened to the people who told me what I'm telling you.

Personally, I like the push/pull routine, but it all depends on you. Find something simple and straightforward that incorporates lots of compound movements.

I just ordered the book in the link and from what I've read I recommend you do the same. I'm sure it will have some great routines in there, and it has whole chapters on movements like the squat and deadlift to make sure you do them right.

[elbowsmash]

calves dont grow well holmes, no matter how much you work them out.

the do 1000's of reps a day, lifting your body weight.

it seems to me you wanna sculpt your body, thing is, you got alot of fat covering and not much muscle to work with. you are gonna be sculpting jack crap.

someone gotta tell you the truth without sugar coating it.

1. lose the weight
2. gain real muscle mass

then worry about isolating your abs, biceps and calves.

the fact that you spend a whole workout session on calves, biceps must piss alot of people off here, lol. i could care less but imma give it to you straight

1. focus on your diet first and foremost, this is what will really get rid of the fat.

2. start the 5x5 program, you keep saying you wanna work up to it, but you need to start now, get your fat and muscle mass to where you want it, then start doing those crappy isolation exercises. you my friend are doing it backwards, by doing that wacky routine first, then going to the 5x5 program

why? first and foremost, your goal is weightloss, and working puny beach muscles like calves and biceps is not going to raise your overall muscle mass by much which leads to your ****bolism not going up very much, which = less fat loss. with less fat losss, even if you do build nice arms, no one is gonna see them cause they are covered with fat. btw, most its gonna be hard to build nice arms even with isolation lifts, why? cause you aren't going to be releasing much testosterone doing those lifts (believe me, hormones have alot to do with muscle mass gain)

guess which lifts per lift release the most testosterone (which btw, increases fat burn)? squats and deadlifts.

be a man, do some squats, deadlifts and build real muscle and strength. you'll save time in the gym, see better results and actually get strong.

[will-million]

Originally Posted by elbowsmash

calves dont grow well holmes, no matter how much you work them out.

the do 1000's of reps a day, lifting your body weight.

it seems to me you wanna sculpt your body, thing is, you got alot of fat covering and not much muscle to work with. you are gonna be sculpting jack crap.

someone gotta tell you the truth without sugar coating it.

1. lose the weight
2. gain real muscle mass

then worry about isolating your abs, biceps and calves.

the fact that you spend a whole workout session on calves, biceps must piss alot of people off here, lol. i could care less but imma give it to you straight

1. focus on your diet first and foremost, this is what will really get rid of the fat.

2. start the 5x5 program, you keep saying you wanna work up to it, but you need to start now, get your fat and muscle mass to where you want it, then start doing those crappy isolation exercises. you my friend are doing it backwards, by doing that wacky routine first, then going to the 5x5 program

why? first and foremost, your goal is weightloss, and working puny beach muscles like calves and biceps is not going to raise your overall muscle mass by much which leads to your ****bolism not going up very much, which = less fat loss. with less fat losss, even if you do build nice arms, no one is gonna see them cause they are covered with fat. btw, most its gonna be hard to build nice arms even with isolation lifts, why? cause you aren't going to be releasing much testosterone doing those lifts (believe me, hormones have alot to do with muscle mass gain)

guess which lifts per lift release the most testosterone (which btw, increases fat burn)? squats and deadlifts.

be a man, do some squats, deadlifts and build real muscle and strength. you'll save time in the gym, see better results and actually get strong.

thanks for being straight forward

[will-million]

Originally Posted by anaconda

I hope you arent taking this advice as the wrong way. We (everyone who is advising you) are seriously doing this out of kindness. Personally, I'm trying to save you all the time I wasted back in the day doing a shitty routing like the one you're doing. I wish I had listened to the people who told me what I'm telling you.

Personally, I like the push/pull routine, but it all depends on you. Find something simple and straightforward that incorporates lots of compound movements.

I just ordered the book in the link and from what I've read I recommend you do the same. I'm sure it will have some great routines in there, and it has whole chapters on movements like the squat and deadlift to make sure you do them right.

yeah i know man, thanks for taking the time to reply to me over and over again. Im gonna read up on all these programs and look into ordering that book. What about cardio, is my cardio ok so far??

[RJ43]

Originally Posted by will-million

thanks man, what kind of training split you do?did you do a body part isolation like me or the 5x5 or what?

I did a lot of Muay Thai and Boxing coupled with 3 days of nuts and bolts max effort lifts. A lot of 5x5 for the big 3 (Bench, Dead, Squats) with alot of assistance work. For routine advice, I'd suggest going to the S&P forum. Read the stickies and pick that place apart; some really good advice there if you look hard enough.

[will-million]

Originally Posted by RJ43

I did a lot of Muay Thai and Boxing coupled with 3 days of nuts and bolts max effort lifts. A lot of 5x5 for the big 3 (Bench, Dead, Squats) with alot of assistance work. For routine advice, I'd suggest going to the S&P forum. Read the stickies and pick that place apart; some really good advice there if you look hard enough.

alright bro, so im gonna try to piece together a routine, but till i do im just gonna use the isolation split for now, so dont give me shit for something you said a hundred times, becxause i understand

[machine29]

There is something very important i havent seen anyone mention

Everyone is different

What works for one person may not work for u. I try to switch up every workout that way my body never gets adjusted.

I personally do a Plyometric/core range of motion total body workout 3 times a week and run 4-5 days a week.

That works great for me. May not work well for everyone, but for me its perfect.

Lifting weights is great.

Dont listen to anyone tryin to tell u to lose weight before u lift. That is nonsense. Lifting weight not only tones your body but building muscle burns more fat, keeps your ****bolism raging way longer than cardio workouts and helps against having LOOSE skin once u do drop all the weight.

Experimentation is great. U make some mistakes but u find what u are comfortable doing.

If u have a great routine that U LOVE to do and u get in the gym and bust your ass doing it. DO IT

Main thing for u right now is getting to the gym and working out. So dont let yourself get blown away with people telling u 10 different things. It will get frustrating and u will want to quit.

Right now, build your base. It seems u have accepted that this is gonna be a long process and isnt gonna happen over night.

Do your workout and build a nice base, a good foundation to grow your workouts from.

Do what u are comfortable with, cause right now, everything u do is gonna benefit u.

Just change your routine every 6 weeks or so to shock your body and not let it get comfortable. your body is a very adaptable machine so dont get stuck in the same ole same ole.

A lot of these guys have posted some amazing advice though, so try a little of everything out and see what u like doing. Just always make sure workouts are tough and not a walk in the park.

thats my rule. if its easy, u arent workin hard enough.

[will-million]

alright thanks machine

[anaconda]

Originally Posted by will-million

yeah i know man, thanks for taking the time to reply to me over and over again. Im gonna read up on all these programs and look into ordering that book. What about cardio, is my cardio ok so far??

Cardio is a lot easier than lifting. Pretty much whatever you do will help you.

I would recommend a mix of LSD and HIIT. Since you'll be lifting heavy on the 3 days a week or so that you lift, I would recommend you use the opposite 3 days to do the intense cardio like HIIT (or even two days and 2 days, dont burn yourself out).

Basically it would be like one day, lift/lsd. Next day, HIIT. etc.

Since you want to start training soon I would just lift 2-3 days a week and train 2-3 days a week bjj. It will be MUCH more fun for you and will greatly decrease the chances of burning out. If I were you I would just start training now - theres no time like the present. I know you dont feel like you're in good enough shape to train but you ahve to start sometime.

For me, I graduated college but didnt have a job yet and I hurt myself lifting around the same time. I got into the worst shape of my life, getting up to 270. I thought the same way you did; i.e. I want to get i shape before I start training. Eventually though I just started training and within 5 months or so I lost 55 lbs.

Good luck man.