basic workout plan

[dcfly]

Hey guys, I was wanting to get seriously chiseled, both for sports and for looks/confidence, and I began constructing a workout program. So far it looks like this:

Leg Flutters 3x20sec
Sit-ups 3x100 reps
Twist Crunches 3x25 reps
Standing Trunk Twists 3x100 reps
Air Squats 3x25 reps
Push ups 3x10 reps
Reverse Crunch 3x25 reps
Med Ball Lunges 3x10 reps each
Single Arm Med Ball Push Up 3xMAX reps each

I'm 6'2'' 190 lbs, with my more muscular areas being my calves, forearms, and pecs. My thighs and abs are my weakest. I work out in the weight room with my lax team 5 days a week, so building muscle is not important, rather tonnage is the issue. Any exercise suggestions would be great. Thanks!

[Eastcoast]

Its gonna hurt your ego but if your in the gym do more reps with a lighter weight, so go for 15-25 reps and that will increase the fat your burning. Other than that the program looks good, definitely will help with what your looking for.

[dcfly]

duly noted thanks.

[slyman]

yo man - don't mean to hate but thats really not much of a program.

You have nothing in the 3-5 RM ranges, and really don't go too hard with any compound/functional movements.
You will burn many more calories doing compound movements and functional training. The workout above won't help you at all for sports, and it will barely make you look any better.

My short answer resolution: Do this program for now.

-Foam Rolling
-Dynamic Warmup
A1) Trap Bar Deadlift 4x4
A2) Feet Elevated Chain pushups, 1 leg at a time, 3x4/side
B1) Bulgarian split-squat from Deficit 3x8
B2) Chest supported row 4x8
C1) Prowler (if you have access to) 3x30 yrds
C2) Anti-rotational Cable Chop 3x8
D) Cool-down stretch

That is just one sample day of my current program.

You have to train your core properly - doing tons of situps and sit-up varitions won't help you athletically, and hardly make a difference in your looks. Train your core to 1) Resist Rotation, 2) Resist Extension.

This might seem a little foreign to you, so I direct you to www.ericcressey.com . Get maximum strength, or if your really into it, get Show and Go. Hope this helps.

[canadiankid]

Heavy weight (doesn't have to be ridiculously heavy) and compound excersises help alot. Squats, deadlift, military press, bench etc burn calories, build muscle and improves your althleticism. Toss in some cardio and you should be good, but I do recommend you search it up on google so you find a balanced program.

[DanZy]

Ok I'm training for waterpolo and I have practice roughly 8-9 times a week along with 3 gym sessions so I know what I'm talking about

Here's a basic program to do:
alternating bicep curls with kettlebells keeping the weight parallel with your wrists- 5-10 x 3 sets
dumbbell bench press(way better than normal bench) - 10-20 x 3
tricep dips with weights- 15 x 3
hanging leg raises with twists -30x3
vertical pull downs, alternating 5 behind head, 5 infront- 20x3
cable cross- 20x3
pushups(chest not triceps) 30x3
barbell bicep curls 10x3
I recently did 5-10 min on a heavy bag between each exercise for some nice cardio. Also try airboxing with weights in each hand

Throw in your general abs and core exercises to this and you have a great mainly upper body workout. You may want to throw in some leg exercises but as I'm doing so much polo I don't need it because we do so much leg work. Go as heavy as you can while keeping correct form. Use explosive movements eg:pushups-slowly down, fast up. Don't use light weights but more reps as it won't help you at all, you won't build muscle nor burn more calories. Muscles are your body's fat burning furnaces so you want to have good sized muscless to achieve a low body fat % and high lean muscle mass.

Diet wise go for a high protein, low-ish carb (15% decrease in your normal carb intake, 20% max) diet. Spread your meals throughout the day so you eat 5-6 times a day to speed up your metabolism. Try eating a good breakfast consisting of more protein than carbs. Make sure your carbs are all complex and not simple carbs like white bread. Avoid sugar, unhealthy fats and alcohol.

I'm willing to take over these fitness boards and I'll help guys if they want it. Just skype me Dzil13

[slyman]

hmmm danzy im gonna have to disagree with you nearly completely with that program. I'm actually (hopefully) getting my CSCS certificate in March, and from my knowledge, that workout is A) a body building workout, B) Will lead to imbalances and C) generally a waste of time.

That workout is far too much isolation - you must train movements, not muscles in order to truly get stronger. Plus, those rep ranges are pretty useless. If weight loss is your goal, train in compound movements. If getting stronger/faster/more athletic is your goal - train in compound movements. If staying healthy is your goal - train in compound movements. If looking like a hunchback, being bloated, spending too much time at the gym with little results and not being able to hold your own in a fight - by all means, CRUSH THOSE BICEP CURLS, MAN!

For the interim, here's a list of my all time favorite exercises.

- All deadlift variations: Trap bar, Sumo, Regular, 1 arm 1 leg RDL, 1 arm RDL.
- Front Squat (much bigger fan of FS than regular back squat)
- Clean pull (not full clean....puts undue stress on UCL, wrists, elbows, and other joints around there)
- Glute ham raise
- Pushups - my favorite here is working in the 4-8 rep max range here with chains loaded by a partner on your back with feet up, one leg. Many more health and injury prevention benefits to loading pushups rather than loading bench press, although im not a hater of the bench press like some are.
- Split stance cable lift. Absolutely great for core training. Look this one up.
- Pallof Press. another great core trainer.
- Ab Wheel or Bar roll outs.
- Landmines
- Farmers walk.
- Chest supported row.
- Pullups. All variations, nuetral grip, pronated, supinated. Again, working in 3-5 rep max ranges here is very beneficial with loaded weigth via a weight belt.
- FOAM ROLLING. this is incredibly overlooked. I foam roll for 10 mins prior to every workout I do. Makes you feel incredible and ready to go.
- med ball work. seriously, if your an athlete, do this. incredible benefits.
- postural corrective excersises such as face pulls w/ int. rotation, head supported row, hand switches (w/ band), no money, supine no money w/ band, 1 arm cable row, side lying int-ext-rotation, 90 degree cable external rotation, side lying ext. rotation w/ 30 degree abduction.


I like to do a 4x a week + 2 x a week sprint/jump work. 4 x a week split works out like this. Day 1: full body. Day 2: Upper body. Day 3: Lower Body. Day 4: Full Body.

[scripts]

For the lazy (like me) who still want some good muscle, this is what I do...
30 push-ups
clean and press exercise x30 with lower weights, I use my twenties.

this is for upper body and makes you pretty tone. And plenty of protein helps as well.

[canadiankid]

Yo slyman, if I toss my workout your way could you critique it? I realize your not actually certified but whatever it's good to have a second opinion.

Also what are excercises that will help me sit up straighter

[RMO]

^ Use a yoga ball for sitting, with you legs set at a perfect 90 degree angle, this will straighten your back. There are prolly other exercises, but this one helps me the most.

I'm doing insanity, one week in, ouch.

[dcfly]

slyman i already do machine work with the team, so all i have is a med ball, so im just looking for bodyweight exercises

[slyman]

machine work? maybe 1 or 2 of the postural corrective exercises were used w/ a machine...but w/e.

Med ball: a great tool. Here are a few of my favorites.

1. Overhead Med Ball Slam 5 kg 4x8
2. Recoiled Overhead Med Ball Slam 5 kg 4x8
3. Recoiled Med Ball Scoop Toss 4 kg 4x6/side
4. Rotational Med Ball Shot Put 4 kg 4x6/side

[DanZy]

Yeah slyman dude I completely agree with you when you say compound movements are best to lose body fat but the workout I posted is GREAT for waterpolo as it replicates many of the explosive movements used in the pool. The rep ranges are generally quite high as the game is very much an endurance sport, so you have to balance power and endurance. I train with the south African waterpolo team and they deff know what they're doing. Yes it's a bit of a bodybuilding workout but that's for the physical presence needed in the water, when you see some of the guys playing (eispecially the south african guys) you'd agree with me. I do like the foam rolling you do as well as how you split your workouts

[nikkidaamog]

Lmao first of all, doing 15-25 reps is not a good idea if you want to be tone. sure it will make you tone, but only for a few minutes. Doing such high reps and low weights only fatigues your muscle and gives you the "pump" which only lasts for so long.
Second, i saw your workout plan, not bad, but you're forgetting the most important main body workouts. The squat, the deadlift, and the bench press. I know your thinking, squats, only work on my legs, but studies have shone that it actually builds your upper body and gives you a testostrone boost. As for rep goes do 8-15.
Now, to losing weight means eating right and cardio. Every off day, you want to run at least 4-5 mile per day. esier to say than done, i've been there.
As for eating, you need to have on your plate 3 main course. The carbonhydrate(rice,bread,pasta), protein(chicken, fish,steak although not recommended) and green(vegatable, fruits). Eat every three hours and you will be skinny within months

[slyman]

Jan 24, 2011 22:53:15 GMT -5 DanZy said:

Yeah slyman dude I completely agree with you when you say compound movements are best to lose body fat but the workout I posted is GREAT for waterpolo as it replicates many of the explosive movements used in the pool. The rep ranges are generally quite high as the game is very much an endurance sport, so you have to balance power and endurance. I train with the south African waterpolo team and they deff know what they're doing. Yes it's a bit of a bodybuilding workout but that's for the physical presence needed in the water, when you see some of the guys playing (eispecially the south african guys) you'd agree with me. I do like the foam rolling you do as well as how you split your workouts

Yeah I mean I don't know anything about water polo haha. But I don't see how doing bicep curls 15-20 reps will be an "explosive" movement mimicked in your sport. And being "big" doesn't translate into being "strong." I'd take the dense, low body fat, small strong guy over the bloated big bicep body builder in any athletic encounter any day.