funkdaddysmack

I joined the Y(mca) last week, and I need to get some sort of routine for exercising. I want to do a total-body workout out of three days a week. i.e. something like chest & back one day, legs the next day, and arms the next day. I plan on going M-W-F, while just running on T-TH. I also run on M-W-F.

I'm just under 150 lbs right now, so I'm not real fat or anything. I don't really want to get huge, just more fit. (think cover of men's health magazine) I plan on buying some protein powder so I can make 'shakes' for breakfast because I don't eat breakfast right now, and after dinner. I also want to get on cell-tech again (I used to lift a little bit and gained 15lbs of muscle in 2 weeks) and start using that after I exercise.

I can't lift much of anything right now (I'm a weakling), so I just want to be a little bigger and more defined. Does anyone have any good routines they can share with me? Thanks guys!

islandpro

I am also going to start back up also. so i will be watch this thread.

TXprotege

I just got a membership to a local gym, and a personal trainer...so i will see what happens.

Brubeck

LOL... I just signed up last Sunday... man am I sore.

ZoomZoomH

out of all the sports and exercises that I've done in the past, swimming is the only one that I felt I got a full body workout out of.

and I'm not talking about just sitting in the pool cooling off, I'm talking about lap swimming in lanes for 30-45 minute NONSTOP.

Pro_fan

I workout plenty, but I don't do total body stuff. For me it works like this:

Day 1: Chest, tri's, and cardio
Day 2: Shoulders, bi's, and cardio
Day 3: Back and cardio
Day 4: Legs and light cardio

All exercises are 3 sets of each and 3 different exercises for each body part (ie. 3 sets of 3 chest exercises, 3 of 3 for tri's, etc.) and the cardio is usually running or bike. Also, I like to mix it up once in a while and do something like chest and bi's on the same day and instead of just running, playing some sort of sport (ie. ball hockey, basketball, etc.)

If you're after tone, then a total body may work better than what I do as I'm after strength and mass. Just do lower weights with more reps.

Perhaps the most important part of getting better tone is a good diet. If you're working out tons, but eating McD's every day, then you may be getting stonger, but the definition won't be there. And it's not just McD's. If you're eating tons of pasta, that extra carbohydrates that you don't use get turned into fat....same with excess anything, protein included.

Also, Cell-tech is creatine right? Sorry to say, but I don't think you gaind 15 lbs of muscle...Creatine makes your cells retain water and that's probably where most of the weight came from.

I've tried creatine and can't say the results were that great. I perfer working out hard and eating well.

GraphicsMan

Great guys, glad to hear that you are getting into weight lifting. Here is a program that is sure to get you into shape VERY quickly

Day1 Chest & Triceps:
- Stretch
- Cardio/Warmup (stationary bike up to 20mins)
- Incline Bench Press (3x10)
- Flat Bench Press (3x10)
- Decline Bench Press (3x10)
- Tricep Extensions (3x10)
- Overhead Dumbell Extensions (3x10)
- Preacher Curls

Day2 Back & Shoulders:
- Stretch
- Cardio/Warmup (stationary bike up to 20mins)
- Isolated Low Rows (3x10)
- Seated Rows (3x10)
- Lower Back Extensions (3x15)
- ISO Hammer Pull (3x10)
- Isolated Pull-Downs (3x10)

Day3 Legs & Stomach:
- Stretch
- Cardio/Warmup (stationary bike up to 20mins)
- Hack Squats (3x10)
- Seated leg Press (3x10)
- Seated Calf Raises (3x10)
- Seated Leg Curls (3x10)
- Quadricept Extensions (3x10)
- Resisted Situps (3x15)
- Flat Leg Raises (3x15 either on machine or lying flat on floor)
- Stomach Curls (3x15)

Also, as far as supplements, I would recommend Protein (about 1g of protein per pound of bodyweight is standard), and I would also recommend Creatine for muscle gain if that is a desired result.

Pro_fan

BTW, here's some links I just found on creatine:
http://www.wsu.edu/athletics/strength/creatine.htm
http://www.absolute-creatine.com/
http://www.raysahelian.com/creatine.html

Many more out there too!

funkdaddysmack

Thanks for the links. You're right, creatine doesn't work for everyone, but when I've tried it before, it worked great. Sure, maybe it wasn't 15lbs of muscle, but I was able to lift more weight than I was before I got on cell-tech. The results WERE noticable for me, because before taking it I was stuck in a rut for a few weeks. I figure it's worth a shot again. If I don't like it, I won't stay on it. Thanks again for the links though!

GraphicsMan

Why did you post this again?

Pro_fan

My browser froze and I must have hit a button causing it to post twice...the dupe has been deleted now.

GraphicsMan

Oh, sorry about that. I understand. Just out of curiosity, how much do you weigh? I am curious to found out why you didn't see any results with the Creatine.

Pro_fan

Right now I'm about 170 lbs. 5'7" tall. I guess you could say I'm in good shape.

I didn't like creatine...it may have given a slight boost in energy during the workouts, but it's a) expensive and b) I didn't notice any concrete results. Also, the scientific community isn't 100% behind it, so I can't say that I am either.

Edit: That was just my experience with it. Others could most definitely see results. YMMV

funkdaddysmack

Yea, you seem to be in good shape. I'm willing to see if I get any results from creatine, if not I'll just stay away from it. Can you recommend any good protein? My friend just bought some "Pro Blend 55", 55g protein per serving... That seems pretty good to me.

[edit]: This is getting to be a pretty popular thread!

GraphicsMan

Wow, 55g per serving!!! I use EAS Whey Protein powder, and it tastes good and seems to work pretty well too. It is only $10.00 for 12 servings, how much is Pro Blend 55? And, where can you get it?