Help with workout routines.

[ARon]

I'm the guy at the gym just walking around doing whatever, any excercise that is open really.
I'm in good shape, 5'7" 150 lbs. I eat pretty healthy, well almost, I eat out a lot but not like McDonalds, Taco Bell type shit, like Chipotle, chinese, type food. That is a concern but whatever, I want to develop a routine first, rather than just doing bullshit excercises doing nothing really. I don't want to put on a lot of muscle but some, get a little more cut whatever.
What is a good routine I should start to do?

 

[bigmack]

I'm the guy at the gym just walking around doing whatever, any excercise that is open really.
I'm in good shape, 5'7" 150 lbs. I eat pretty healthy, well almost, I eat out a lot but not like McDonalds, Taco Bell type shit, like Chipotle, chinese, type food. That is a concern but whatever, I want to develop a routine first, rather than just doing bullshit excercises doing nothing really. I don't want to put on a lot of muscle but some, get a little more cut whatever.
What is a good routine I should start to do?

First you need to clean up your diet a little bit.If you want to eat out,limit it to once every 2 weeks.It's important to get in enough protein and good carbs instead of bad fats and refined sugars.


For workout routine,id start off with this basic plan. You workout 2 mucle groups a day,3 exercises each muscle group,3 sets each exercise,and 10 reps each set.

example:

monday:chest,triceps
tuesday: biceps,shoulders
wednesday: back,legs
thursday: off day
friday : chest,triceps
saturday: biceps,shoulders
sunday off

It's important not to workout the same muscle group 2 days in a row.

 

[Franchise2003]

does the gym you use not employ fitness instructors? if they do the simplest thing is tell one of them what you aim to achive and ask them to draw you up a program. Good gyms should not charge you anything for this (unless its a pay per session gym if thats the case it shouldn't be much anyways and is worth it).

 

[ARon]

I go to a recreation center to workout, less people and can actually get things done, its still crowded though. I did go to 24 hour fitness for a while but that was wak, trainers wouldnt listen to me had me doing what they thought I should do. He wanted me drinking all kinds of weight gain shit and I'm in my ideal weight and I told him I dont want to get bulky like that but he says its worth it and girls like it type shit, i wasj ust like wow. ha. But thanks for the feedback, I can mix that in with my basketball so it works. Thanks.

 

[The.Menace]

well basically what princemack said. Also remember that you should do around 3 sets each with 6-15 reps and put as much weight on as possible, you want to move on....

 

[Franchise2003]

if your are your ideal weight and don't want to get any bigger then why go the gym at all? why not just go a run to stay fit? Im not having a go or anything it would just help to know what you want to achieve by working out EG: to get better at a particular sport, before I or anyone else can recommend a program??

 

[Taliq]

I don't want to put on a lot of muscle but some, get a little more cut whatever.

This is his goal(s), a bit more muscle and more definition.

 

[ARon]

^Thanks.
Yeah I don't want to be one of those guys who just have muscle, no athleticism and quickness to them, all big and bulky arms out and shit. I want to get more cut put on some more muscle, mainly dropping extra fat here and there. When saying I'm in my ideal weight it's not like I wouldnt gain 10 punds or so to put on more muscle while dropping fat.

 

[The.Menace]

I dunno why are people scared of havin too much muscles? I think it's because it's just an excuse. I said it before and I'll say it again. Don't worry about gainin too much before you even start to work out. It's a lot of work to get really big, you might work out for 3 years like 5 times a week and then you might have to worry about gettin too big but it's not like you'll gain so much within a couple of weeks that your quickness is gone, if anything, the muscles will help you to get quicker, it's a loooong way before your muscle gains will effect your qickness in a negative way. And no, you don't get all big and bulky arms within a couple of weeks neigther.

 

[Taliq]

If you do the right stretches (properly) before and after workouts you can still have a lot of flexibilty. The most negative effect you will almost definitely have is getting rigid (because the muscles get "in the way"). Things like folding your shirt collar before work can be a pain lol.

Take this big fucker for example. He's still quite flexible for a guy his size.

http://www.wimp.com/hugeworkout/

 

[ARon]

Who said I was only talking about working out for a couple of weeks. I dont want to get big and bulky so why would I even start the steps to accomplish that.

 

[Pac'Yak]

I think if you start you should start with only 3 days a week.

I used to work out 5 days a week ( monday to friday ) for 2 years but right now I only work out 3 days/week.

You should do (if you want to work out 5days/week):

Monday : Chest/bicep (Don't do chest/tricep, Why? because when you do your chest you use your triceps already and they're going to be weak after your chest..)

Tuesday : Shoulders/Tricep

Wednesday: Only your back

Thursday : Only your arms ( Tricep + Bicep )

Friday : Legs + Cardio

The best thing is taking a 30-45 seconds break between each exercises.

What I do is 5 sets of each exercise and between 6 to 12 reps, 6 if its really heavy and 12 if you can do them easily.

 

[The.Menace]

Who said I was only talking about working out for a couple of weeks. I dont want to get big and bulky so why would I even start the steps to accomplish that.

If you don't want to get bigger why do you talk about weightliftin in here? Do a couple of pushups and run if you want to be in shape, there is no need to push weights if you don't want to get bigger and don't want to take that step.

 

[ARon]

Why do people think so minute. So when I say I dont want to get to big or bigger and dont mind if I gain 10-15 pounds why is that you think I am talking I dont want to gain 1 pound of muscle, and to go do push-ups or something. I am in good shape but I want to tighten up gain some muscle and drop any fat. I thought this would be simple for some to understand but I guess not. I think that is the problem with industries like this, everyone thinks they know what they are talking about.
But thank you Prince Mack and Pac'Yak for giving something useful. A simple basic workout routine, much appreciated.

 

[The.Menace]

You never worked out with a good routine but already worry about gettin too big, knowin how hard it is to become "big and bulky" that just doesn't make sense. But whatever, do what you think is the right thing to do.

Peace

 

[Franchise2003]

trust me putting on 15 pounds of muscle will make a drastic difference to your apperance!! Its very unlikely however that you could gain more than 3- 5 pounds in muscle in 3 months alone without supplements unless you have been "blessed" with exceptional genes, so getting overly big if you plan to only workout for a few months and make no huge changes to your diet but eating healthier should not really be a concern. As others have said running and pres ups are a good way to lose fat and tone up. In fact any exercise in which you work against your body weight is a good way to achieve your aims, eg: tricep dipd, chin ups etc. Also restrection machines and particuarly rowing (the best all body toning) are more geared to toning your body than expanding it plus are less likely to cause you injury so in my opnion two or three cardio sessions and maybe a light workout which could be done at home or at the gym incorparating what i have already stated may be the way to go.
Whatever you do good luck with it and don't expect too much too quickly.

 

[V@PoR]

look at the thread i made and maby it will help you out some..