Workout Program

[SigmaWolf]

Continuing on Dsouza's Thread...

Does anyone has any good weight workout program recommendations for weight loss and muscle building.

Thanks

[Johnny Fever]

I, myself, would be interested in such a problem, too. I would be looking for a modified version, though, as I ripped one rotator cuff and partially ripped an already repaired rotator cuff. I know I've been putting off upper body exercise due to that, and would love to find a solution that would allow me to work out While, hopefully, not doing additional damage to myself.

[KingTaco]

What im currently doing for a few weeks and it seems to have effect, at least on muscle grow. my initila weight dipped a bit but rather quickly went up again. even though i have a much healthier lifestyle. i attribute this to muscles grown vs fat lost.

Watching calorie intake and cutting sugars from my diet was the first step. i also restricted my snacking and alcohol intake on weekdays. No more beer and chips on a wednesday for me sadly.

Aside from that i try to go to the gym as often as i can. usually at least 3 days a week. At first i didnt find it enjoyable, but it grows on you. I usually start with either walking to the gym ~ 15minutes. or cycling 15minuts at the gym.

There are a few basic excercises which i do every time i am at the gym regardless what muscle group i focus on. Except when they are sore of course. They are
i do take the max-t150 under m nose before i go. so far i have had marginal effects but i think it does something. at leas tit makes me want to go to the gym.
also after training i take creatine and protein.

barbell lfit for biceps 3 sets of 8-10 repetitions each. try to get the heaveist weight you can with about 2 minutes of rest inbetween.
Shoulder press for chest muscles. Same reps.
Situps. same reps

The others vary. i often do abs as well.

Next month i will also start with swimming for cardio and fat loss. an hour swimming is about 800kcal burned. basically your dinner.

[Mr Highvalue]

Progressive overloading with your weights.

Every second day drop your weight routine for cardiovascular.

3 or 4 sets of 10. Each day of weights to target different core muscles. Day 1 abs and legs. Day 2 arms and shoulders. Day 3 laterals and chest.

[Dsouza]

I found out I couldn't handle anymore than 3 workouts a week.

I do the whole body 2-3 times a week.

14 exercises , 1 set each and lift as heavy as I can each time. 30 sec RI between sets doesn't seem like much and gets me some cardio.

Can you make progress with 1 set?  Sure you can.

I don't overtrain.   I have a knee injury that required surgery.

If I have some extra time I'll add 20 min of cardio in THR at the end of my workout.

I basically train for strength.  Not bodybuilding.

[Dsouza]

I changed my program today.  Exact same routine but 2 sets.  I feel I have better cardio now even though I didn't alter my cardio routine.

Doing 2 sets elongates the workout process thereby making it more a cardio session.  I lift 75% Max weights for 10 reps 2 sets with minimal RI to catch my breath.

The downside is it takes longer but I feel this is better for diabetes which I may be diagnosed with as it burns fat and  sugar more effectively due to the repair and replacement of glycogen reserves.

Glycogen reserves do not come into play with maximum strength training for 1 set.