I need a weightlifting routine to build muscle

[Cat]

I think unless you're totally clueless, a personal trainer now days is a waste. With an endless amount of resources on the internet, discussion boards, articles, magazines, etc. you could learn enough to teach most personal trainers a few things.

Wrong. You're the clueless one. Trainers are there for a variety of reasons. Mine happens to also coach with a bachelors degree from Northwestern Louisiana Uni. He is worth every single penny.

I have worked out with those idiots who became "trainers" with weekend seminars and six week certification programs. F---ing idiots. They don't know half as much as they believe.

Is one necessary? No. But I see two different types up there who don't use a trainer. Those that make it an art form from years of practical discussion in the weight room. And those idiots who are standing next to a pair of dumbbells reading an Internet printout. Guess which ones stay.

I think it's extremely irresponsible to call people who use trainers as clueless. It is not your business and it's automatically belittling a group of people who may not otherwise be up there.

Fwiw, I had a severe injury. My trainer has pushed me beyond that injury and restored the usage of my ankle.

 

[kcinnick]

You should look into "Starting Strength" and "Bill Star's 5X5". Basically focus on full body compound exercises vs isolating certain muscles. It works, especially for beginners. If your goal is to build muscle, don't forget to eat enough!

BTW, your not going to turn fat into muscle, your body can't do it. Either your body will be in a phase of storing energy (Building Muscle or storing fat) or using stored energy (Burning fat or cannibalizing muscles). Typically you want to have a period of time devoted to building muscle, then a period of time to losing fat, if your main goal is to build muscle. If you are just looking to look fit or cut, all humans already have muscles, and most average active humans look good once they loose the fat that is hiding their current muscles.

As my wife tells everybody now that she has lost 40lbs this year

"Its not rocket science, just move more and don't eat crap."

 

[uscg4good]

It seems you have misinterpreted what I wrote but I'm okay with it. I won't hold it against you.

 

[nator]

Read the book body for Life. Probally one of the best general health and fitness books around. Nothing fancy or special just simple,sound, effective advise.

 

[spanky]

I think unless you're totally clueless, a personal trainer now days is a waste. With an endless amount of resources on the internet, discussion boards, articles, magazines, etc. you could learn enough to teach most personal trainers a few things.

That's the silliest thing I've read in quite a while.

 

[machinedrummer]

Just get a 10mm and shoot one round per day for 90 days and you should be ready for the Mr. Universe competition.

 

[thatwhichisnt]

crossfit! after 3 weeks I am a total fanboy. I done all the plans, dvds, etc. Crossfit is amazing, and many places that offer it around here. If you are in BR PM me =).

 

[swagge1]

Make freinds with people in the gym. Talk to the guys who look how you want to look and see what they are doing. Talk to people who "walk the walk". Try to avoid people doing crazy looking stuff i.e. rubber bands, balls, jumping all over **** like an idiot. Once your workouts are no longer giving you the results you want then maybe try that crazy stuff.

 

[22doberman22]

Just cardio and and a good diet will cut weight alone. I wouldn't stray from that! No carbs after 6pm everyday of the week. Then you will start seeing a difference.

 

[seanscythe]

Key: exercise - (# of sets) x (# of reps)
DB - dumbbell BB - barbell OH - overhead amap - as many as possible

Day 1
BB bench press – 4 x 5
DB one arm rows – 3 x 8
DB incline bench press – 2 x 10
Body weight or assisted pull ups – 2 x amap
DB standing alternating shoulder press – 2 x 20
a) DB standing alternating bicep curl – 2 x 8
b) DB standing two hand OH tricep press – 2 x 8
Notes:

Day 2
BB back squats – 4 x 5
Seated calf raises – 3 x 8
BB alternating lunges – 2 x 10
Standing calf raises – 2 x 12
BB good mornings – 2 x 20
a) Reverse crunch – 3 x amap
b) Fold ups – 3 x amap
c) Russian twist w/ medicine ball – 3 x 15
Notes:

Day 3 Off

Day 4
BB bent over rows – 4 x 5
DB bench press – 3 x 8
Weighted or assisted chin ups – 2 x 8
DB incline flyes – 2 x 12
a) DB alternating front raise – 2 x 10
b) DB side raise – 2 x 10
a) BB standing bicep curl – 2 x 8
b) Dips – 2 x 8
Notes:

Day 5
BB deadlift – 4 x 5
One leg standing calf raise holding a DB – 3 x 8
Glute-ham raises – 2 x amap
BB jump squats – 2 x 10
a) Windshield wipers – 3 x amap
b) Ab wheel roll outs – 3 x amap
c) Situps w/ medicine ball on chest – 3 x 8
Notes:

Day 6 Off





Day 7
BB incline bench press – 4 x 5
Neutral grip t-bar or cable rows – 3 x 8
Standing military press – 2 x 10
Weighted or assisted pull ups – 2 x 8
DB bench press – 2 x 20
a) DB one arm concentration curls – 2 x 8
b) Skull crushers – 2 x 8
Notes:

Day 8
BB back squats – 4 x 5
a) Ab wheel roll outs – 3 x amap
b) Seated calf raises – 3 x 12
DB walking lunges – 2 x 10
a) Vertical leg raise or captain’s chair – 3 x amap
b) Standing calf raises – 2 x 5
BB Romanian deadlifts – 2 x 15
Bicycle maneuver – 3 x amap
Notes:

Day 9 Off

Day 10
BB bent over rows – 4 x 5
DB incline bench press – 3 x 8
BB shrugs – 2 x 10
Body weight or assisted chin ups – 2 x (amap)
a) Dips – 2 x 5
b) DB reverse flyes – 2 x 10
Notes:

Day 11
BB deadlift – 4 x 5
Toe push on sled – 3 x 12
BB side lunges – 2 x 10
One leg curl – 2 x 8
a) Medicine ball sit up toss – 3 x 20
b) DB side bends – 3 x 12
c) Flutter kicks – 3 x amap
Notes:

Day 12 Off









Day 13
BB bench press – 3 x 5 (120% of 5 rep max)
Weighted or assisted chin ups – 3 x 5 (120% of 5 rep max)
DB one arm clean and press – 3 x 8
BB Shrugs - 3 x 7
a) Tricep cable push downs – 2 x 10
b) Hammer curls – 2 x 10
Notes:

Day 14
BB deadlift – 5 x 5,2,1,1,1
Donkey calf raises – 2 x 8
BB squats – 5 x 5,2,1,1,1
Glute-ham raises – 2 x amap
a) Ab wheel roll outs – 3 x amap
b) Reverse crunches – 3 x amap
Notes:

Day 15 Off

Day 16
BB bent over rows – 3 x 8
DB bench press – 3 x 8
Body weight or assisted chin ups – 2 x amap
Standing military press – 2 x 10
a) Dips – 2 x 8
b) DB side raises – 2 x 10
Notes:

Day 17
BB deadlift – 3 x 8
Standing calf raise – 2 x 10
BB front squats – 3 x 8
One leg curl – 2 x 10
a) Windshield wipers – 3 x amap
b) Sit ups w/ medicine ball or plate – 3 x 8
Notes:

Day 18 Off

 

[SeventhSon]

So what did you end up doing?

For me, I am in my first week of Insanity and it is kicking my ass (in a good way). Im prior military and I get bored easily (a horrible combination for working out) but Im finding Insanity is keeping me motivated. I wanted to lean up a bit so I am starting here then moving to P90X to tone up. Eating better, cutting down/out sodas and junk is helping too. Ive never been good at baby steps. Im a "jump in with both feet" kind of guy.

 

[Hitman]

So what did you end up doing?

For me, I am in my first week of Insanity and it is kicking my ass (in a good way). Im prior military and I get bored easily (a horrible combination for working out) but Im finding Insanity is keeping me motivated. I wanted to lean up a bit so I am starting here then moving to P90X to tone up. Eating better, cutting down/out sodas and junk is helping too. Ive never been good at baby steps. Im a "jump in with both feet" kind of guy.

Just don't get injured. It could set you back months possibly. Lots of water and Fish oil

 

[SeventhSon]

Just don't get injured. It could set you back months possibly. Lots of water and Fish oil

I hear ya. Ive drank more water in the last week alone than I have in the past two months. Thats helped curb my appetite also which is helping too I think.

 

[spanky]

I've been drinking at least a gallon of water a day for about 6 weeks. Definitely helps with appetite suppression.

 

[SeventhSon]

I've been drinking at least a gallon of water a day for about 6 weeks. Definitely helps with appetite suppression.

Im working on getting up to a gallon a day. Ive never been a big water drinker but Im getting there.

 

[mrmojo32]

I can offer you a job in a scrap yard.... Guaranteed to loose weight and put you in fighting shape in just 2 months. Most people quit the 1st day.

 

[Btl_Rkt_Sci]

Trainers are only useful if you can't motivate yourself. They won't tell you anything you can't read in a book. ESPECIALLY avoid trainers employed at a chain gym (YMCA, Spectrum, etc...). Unless the person is actually a "weightlifting coach" like Gayle Hatch.

Check out the book Starting Strength: Basic Barbell Training by Mark Rippetoe. It's THE book to learn proper technique, mechanics and routines for building strength with the most proven exercises.

 

[Hitman]

Trainers are only useful if you can't motivate yourself. They won't tell you anything you can't read in a book. ESPECIALLY avoid trainers employed at a chain gym (YMCA, Spectrum, etc...). Unless the person is actually a "weightlifting coach" like Gayle Hatch.

Check out the book Starting Strength: Basic Barbell Training by Mark Rippetoe. It's THE book to learn proper technique, mechanics and routines for building strength with the most proven exercises.

Well that's the Number 1 problem my man!

EVERYONE knows what to do!

It's putting the rubber to the road that's the issue(Motivation) something Trainers are generally good at

 

[Btl_Rkt_Sci]

I agree, there are some people who need trainers to get going...I'd rather save my money and get a spotter to work out with. The original poster didn't seem to have motivational issues, however, and I'd hate to see him doing BOSU squats or some other BS that won't build strength because his trainer tells him to.

 

[spanky]

My trainer had me doing bosu squats at one point or another and I imagine he is considered one of the legit trainers in the area. At a chain gym no less.