Need an Adjustment for Strength Training?

[Obitim]

Hi there,

 

I'm currently doing a 2 day split program:

Day 1

Steve's Dynamic Warm up

Barbell Squat - 3 sets of 10 reps

Barbell Bench Press - 3 sets of 10 reps

Inverted Row - 3 sets of 10 reps is my target, usually manage about 7ish

Dip - 12 reps (mainly to work my triceps)

Rowing - 2KM

Stretching

 

Day 2 - Rest day or HIIT

 

Day 3

Steve's dynamic warmup

Barbell Deadlift - 3 sets of 10

Pull up - 3 sets of 10 (again this is a target, i can manage about 1 chin up at the moment)

Inverted Row - 3 set of 10 (as an option for the pull up's I can;t do yet)

Barbell Shoulder Press (OHP) 3 sets of 10

Rowing - 2Km

Stretching

 

Day 4 - Rest or HIIT

 

Day 5 - same as day 1

 

This is my current program and I'm seeing some gains so it's working for me but I wonder if I can tune it up to make it a bit more efficient and in line with my goals:

To lose weight

To complete 10 pull ups

To get stronger

 

I do not want to increase muscle size (beyond what a strength focussed workout would do!) and I need to keep a level of cardio fitness as it's a requirement for my hobby.

 

Can anyone pimp my workout for me?

[Bolson32]

It looks like a pretty decent program to meet you goals. With that said, I'd drop the reps down to 3x5 and up the intensity if you want to get stronger. 3x10 isn't a bad working range for a myriad of things, but it's a lot of volume and that will lead to an increase in muscle size.

 

3x5 is probably a better working range for you, but make sure those 5 reps are hard.

[Obitim]

Hi Bolson!

 

Cheers for that, it's nice to get a bit of validation for the program in the first instance!

 

So if I drop down the reps, but up the weight to build strength, also I forgot to mention, my current rest period is 60 seconds, would you say that;s too long or too short or just right?

 

Since reading NF my regime has been getting tweaked all the time...in a good way, cutting out an exercise here, changing a machine for freeweights or bodyweights there, lowering reps...It's helpful working to a target!

[JPrev]

How long have you been working out like this?  One thing to keep in mind is HIIT is recovery intensive, and you're already hammering your muscles.  As a beginner, you may get away with it because your overall exertion is low compared to what it'll be down the road.  When your strength improvements start to slow, really consider honoring your rest days as rest days, or else think about limiting your HIIT/replacing it with lower intensity, steady-state cardio.

 

Remember, exercise is secondary to nutrition.  As a beginner you'll probably lose some fat and build some strength without care to what you're eating, but there WILL be a point where your meals are the principle influence on your physique and strength.

[Obitim]

Hi Jprev.

 

I've been following a similar workout to the one above since about March this year:

http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

 

And doing this part:

Workout A

1. Squats
   3 sets of 8-10 reps.
   2 minutes rest between sets.
2. Bench Press
   3 sets of 8-10 reps.
   2 minutes rest between sets.
3. Rows
   3 sets of 8-10 reps.
   2 minutes rest between sets.
4. Triceps Press Downs
   1 set of 10-12 reps.
5. Calf Raises
   1-2 sets of 10-12 reps.
   1 minute rest between sets.

Workout B

1. Deadlifts
   3 sets of 8-10 reps.
   2 minutes rest between sets.
2. Pull-Ups (or Lat Pull-Downs)
   3 sets of 8-10 reps.
   2 minutes rest between sets.
3. Overhead Shoulder Press
   3 sets of 8-10 reps.
   2 minutes rest between sets.
4. Biceps Curls
   1 set of 10-12 reps.
5. Abs
   1-2 sets of 10-12 reps.
   1 minute rest between sets.

 

but I've only started taking it seriously since starting NF in about September, I was doing the reps but not loading up more weight.

 

I now load up more weight, I've also dropped the machine areas (lat pulldown) and stopped the auxiliary exercises of Bicep curls, tricep pulldowns, calf raises and Ab crunches, I've always taken 60 seconds rest between sets.

 

I know it can be recovery intensive, and I do consider steady state cardio as well...I think that at the moment I do whichever I fancy with no real rhyme or reason (the weight training is always the same, and I never weight train on consecutive days)

 

Unfortunately, due to shifts (and my hobby!) and also because I'm training with my partner sometimes I'll not do 5 days consecutively but may have a Wednesday off (like today, I was up, straight to work, and I'm going out policing tonight) so tomorrow I'll do weights and then Friday will be a HIIT day...

[Bolson32]

I'm going out policing tonight

 

I think I speak for everyone when I say....What in the world does that mean?

 

In reference to the rest times, it depends on how much you're pushing yourself. When the weights get really heavy, a 5 minute rest period isn't unheard of. Take the time you need to get the job done. 60 seconds is probably fine now, that will likely increase as you get stronger.

 

Jprev is right on the HIIT. But I don't think it will kill you, especially now in your untrained state.

[Obitim]

I'm a special constable, it's a volunteer cop, we don't get paid but have all the powers of a regular policemen.

Cool, I'll settle for 60 seconds rest till I start to really build up!

Thanks for the advice, I'll drop the sets down to 5 and up the weight to make sure I'm tired at the end!

[Obitim]

Morning!  

 

I tried the routine this morning with sets of 5 and pushed up the weight, I'm now increasing until I find a weight that means at 5 reps I'll be tired but it felt liek a good workout!

 

I've managed to increase from one dip to 2 and do more inverted rows as well so the old system was working, hopefully the new one will be a bit more efficient!