Reccomend me a 'work out' regime?

[G]

I posted ages ago asking for resources to read regarding working out stuff.
Read various bits and pieces and have taken some of it in - have got the (massive burgers and half-board hotels aside) 'healthy living' stuff down not too badly, at least.

The one listed on this page is what I've been doing:
https://www.answerfitness.com/150/full-body-workout-plan-workout-routines/#more-150

However, I feel I need a bit more, or at least just a change to the workout I'm doing. Ideally more variation through the week to get more different muscle groups.
I tend to do supersets (or three exercises at once) to save time. While it should be the other way around, usually do the workout after cardio a couple of times a week.
Generally get to the gym three or four times a week.
I'm still trying to lose fat primarily, but have managed to put on a bit of muscle at the same time.

So, any recommendations for ready-to-use workout plans I can take away and use?

[giarc]

https://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

[TUG]

Im in the best condition i've ever been, odd after the crash i had lol,
I basically cycle to an from work (4 miles each way) then when i get home:-
Push ups (on the floor, feet on excercise ball, hands on exercise ball)
Sit ups (floor, exercise ball)
Knee tucks
dumbell shrugs

They keep me going for now though i've not had enough energy or motivation as of late, with my injuries i struggle with squats and shoulder work outs.

Is there any particular areas you need to work or are you going for stamina or strength?
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Haz ER-5, innit!

[G]

I've seen the 5x5 workout elsewhere (there's a massive list on the men's health forums), but was ideally looking for a bit more variation.

Hopefully going to start cycling to work sometimes, but that means a shower before work too, which is hassle (have to shower at gym, then go to work, so really might as well get up even earlier and do stuff at gym, but I'm not a fan of 'early'.)

No specific area to work on really - just thought I could do with a bit of variation.
For tartiness, I'd like to have enough muscles to 'look good' - but I probably have at the moment, just need to lose some more fat.
For the rest; a bit of both. Doing motorbike enduros is in the plans, but that's going to be partly limited by my back at the moment and strength is still useful in a lot of cases with that sort of thing too anyway.

[TUG]

I understand what you mean by variation as i try to do that alot.

Tbh select a couple of muscle groups you would like to work then head here and then write up a list changing it each week maybe every other day?

what i tend to do is that, The cycling to and from work has leaned me right out in the 4 months doing it and i almost have a flat stomach.

Its hard for us to recomend you a regime as you have the idea's on what YOU want to work so all you have to do really is select a few areas, select exercises for that group and then work out if you want to do it in set reps or till fatigue.
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Haz ER-5, innit!

[ZRX61]

P90X

[Tonka]

I think the best looking bloke bods are normally triathletes and rowers, so I'd suggest if you want to get super fit and toned their training programmes could be a good place to look and there are lots when I quickly googled.

Good overall toning and bulk without being muscle bound - just my pervy observations
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'The core of a man's spirit comes from new experiences'
Suzuki SV650S (Clean); Yamaha XT250 Serow (Dirty)

[G]

... I'm not, believe it or not, that bothered by the 'looking good' factor - I've seen enough ugly fat blokes that have women all over them - though of course, it can't hurt. Think I'll never have an athlete kinda look as I do actually have 'big bones', believe it or not . Though, I do at least one rowing and cycling 'class' at the gym a week though.

ZRX: interesting, though don't like the idea of doing it from a video, will have a look anyway.

Lonewolf: Hoping to find a ready made work out plan that will cover as much as possible for general strength/fitness without me having to do too much (remembering to print off the current one when I've lost the last bit of paper doesn't always happen!)

[D O G]

Fuck the gym G, just join a boxing club. It will be cheaper and you will get a total workout, trained by people who have done it for years and years and years.

[G]

Done boxing in the past and did look into doing it a few years ago.
However, the gym is right next to my work, which means it's very convenient. And, running does my back in and boxing training usually involves quite a bit of it.

[Visitor Q]

[G]

I was never great at skipping and expect it'd be even worse for my back.
I've lost a bit over 2 stone in that time, but I have several times put a stone back on to lose it (Teneriefe with an all you can eat breakfast and dinner wasn't great for me - stone on in a week and I was doing quite a bit of exercise too!)

Anyway, I did start with no fixed routine, but ended up floundering around and probably not being that effective, especially as far as increasing weights used etc. Made more noticable differences since I started using a routine, but before I wasn't increasing weight so much either as had a dodgy upper back (that turned out to be from heavy caberg helmet on sports bike riding position.)
Aerobic stuff is fine - it's the weights routines I'm looking for.

[garth]

Re weights

I go 3x a week.

Mon is Chest and Tri's

Weds is Back and Arms

Fri is Legs and Shoulders.

I eat healthily all week, plenty of protein and no crap.

To balance this out, I drink lots at the weekend. If you want me to tell you exactly what routine I do, I can type it up.
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You ain't a has been if you never was

[G]

Had a better body-fat test which suggested a nicer figure of 15.8%, which does suggest I've put on a reasonable amount of muscle as well as losing weight.

So, still, anyone got any over-all workout plans that I can print off and use without hassle?

Not looking to target specific areas as a) there's nothing I really feel needs extra attention and b) I won't get around to changing it for ages.
Do want the routine so I don't have to think so much as my time at the gym tends to be quite limited.

[FreshAL]

aren't you a member at the David Lloyd? They do PT and things don't they?

[G]

[colin1]

[J D]

I really need to start working out properly, i got weights which i do when im bored but need some proper workouts.
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m0l0t0v wrote: Chris, just so you know, JD is a nutter

[Phil_D]

first of all what are your goals? What experience do you have lifting weights?

the linear 5x5 is a fantastic program for strength gains if you have never done anything like it before. If you are a beginner then you need to absolutely milk linear progression as much as you can.

If you are serious about getting into shape then getting your diet down is important if you want to see significant results.

have a look at www.t-nation.com as they are usually good at providing info in the forums and the articles are decent

[G]

Basically, looking for all over fitness/strength; for competing/playing in bike events, other fun stuff, etc. Not looking to get that 'massive' and I'm still looking to lose a bit more weight at the same time.

I'm pretty happy with my diet - plenty of protein, good carbs and manage to keep a decent zig-zag low calorie thing going on.

Have been solidly doing wieghts since January this year and before that on and (much more) off for years before.

I think I've got pretty reasonable results this year - at a guess, my actual body fat percentage has gone down from around 25% to 16% now, which I'm happy with so far. While I haven't been trying to push myself too much, I have seen noticeable gains; for instance I can manage 10 pull ups when fresh now, which I couldn't have done before at all.

I have had a look through the workouts on T-nation before posting this thread up. However, generally the ones I found were still fairly focused on specific bits; presumably with the idea you moved on to a different work out after a while; I'm looking for something that does a bit of everything so that I don't need to bother thinking about it too often, just follow the same print-out .

[Phil_D]

can you squat and deadlift with decent form?

[G]

Not too bad - though I do often 'cheat' and use dumbbells for dead lift. I try not to push this too much as I have got a dodgy lower back (think a 'slipped disc' or two); though find it tends to be better doing these than a leg-press machine as I tend to use less weight anyway.