Please Help a Newbie!
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Please Help a Newbie! - 4/2/2005 11:57:51 AM
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swilson
Posts: 6
Joined: 4/2/2005
Status: offline
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I've been weight training since December and seem to have hit a bit of a plateau in terms of attaining the results I'm looking for.
I have been able to keep my weight program varied and progressing constantly but I find that, after an intense weight session, Im less able to have an adequately intense cardio session. This is starting to show, as I am developing my muscles and toning up, but all my work is covered in a firm but stubborn layer of fat. I am also broad in the shoulders and working out my arms is accentuating my inverted pyramid body shape. Help!
I am willing to give er for the next while and do whatever I need to do to finally shed this nightmare layer of fat and reveal the muscle Ive worked so hard to get! If anyone has any dietary/cardio/weight recommendations, I would be eternally grateful!
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RE: Please Help a Newbie! - 4/4/2005 12:11:33 AM
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edwhobbs
Posts: 247
Joined: 1/18/2005
Status: offline
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post these things and we will be better able to help you
age, height, weight and your typical routine day by day.
As far as the cardio goes, you are going to have to split up cardio and weight training. 8 hours is recommended. To help critique your routine, we need to see your routine, and to help your diet, we need to see your height and weight.
_____________________________
Age: 19
5'9 173 lbs.
PR's
Benchpress: 285x1, 250x5
Squat: 360x1, 330x3
Leg Press: 850x6
Straight bar curl: 125x2
Deadlift: 335x4
"K.I.S.S. - Keep it super simple"
(in reply to swilson)
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RE: Please Help a Newbie! - 4/4/2005 9:31:50 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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swilson,
You cannot expect to give 100% to cardio and then 100% to weights. You only have so much energy to give right? So what I suggest is the post above. A split. Do some HIIT cardio in the AM followed by your weights in the PM.
And try and do cardio on your off days. The days you don't train.
Getting rid of that layer of fat is 80% diet and 20% cardio. Keep that in mind. If you see this layer, don't assume that you need more and more and more cardio until you are doing 2 hour long sessions, 7 days a week. I know somebody just like that. They are chunky to this day.
If you must do cardio, then do it last. Hit the weights for no more then 60 minutes. Have a recovery drink and then 30 minutes of cardio.
The reason you are hitting some type of wall is simply because your body is becoming used to the level of intensity. Now it's time to switch things up. And by that, I don't mean longer cardio sessions but more intense, shorter and split apart from the weights so that you do have the energy and the focus to continue on.
_____________________________
(in reply to edwhobbs)
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RE: Please Help a Newbie! - 4/4/2005 2:22:11 PM
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swilson
Posts: 6
Joined: 4/2/2005
Status: offline
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Thanks for the advice. I will try splitting up my sessions as you suggest.
Currently, Im 5'7, 155, age 20
Generally my routine goes like this, alternating between arms and legs and doing ab stuff 5-6 days a week.
Leg Days:
-5 min cardio warm up
-super set squats and crunches on the ball
-super set leg curls and leg raises with a ball
-super set lunges and jackknives
-leg press
-20-30 mins of cardio alternating between a '7' and a '9' on the 1-10 exertion scale
Arm Days:
-5 min cardio warmup
-super set bench press and lat pulldown
-super set dips and chin ups
-super set arm raises and shoulder press
-20-30 of cardio as above
Core Stab/Ab:
-Rocky's for 1 min
-stairmasters for 1 min
-crunches on the ball for 1 min
-leg press for 1 min
-sideways crunches for 30 sec each side
-plank til failure
-side plank til failure
-super plank til failure (basically the plank while resting on ecercise balls)
-Superman for 1 min
-squat on stability ball while throwing medicine ball back and forth to partner
-full sit ups with medicine ball
Diet-wise, I was going the low-carb route but am looking around for new ideas to cut quickly.
Thanks for your help!
(in reply to swilson)
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RE: Please Help a Newbie! - 4/4/2005 9:01:34 PM
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edwhobbs
Posts: 247
Joined: 1/18/2005
Status: offline
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first, i would cut back on supersetting. make sure you rest each muscle group for 4 days before directly working it again. put leg press on your leg day. Your workout now looks to me like one giant cardio routine, but if you are only interested in losing weight than i guess that is ok. If you are trying to get stronger, try a more conventional split like
Day1: chest and tris, light cardio
Day 2: legs, no cardio
Day 3: cardio only and abs
Day 4: Back and bi's, light cardio
Day 5: off
Day6: shoulders, traps cardio and abs
Day 7: off
move the off days to wherever you need them and order it however you feel. if you want more muscle mass you need some carbs, they help muscles recover.
make sure you eat atleast one gram of protein per lb. body weight.
Drink lots of water. A lot of people try to force it down, just drink when you are thirsty. for cardio on non weight training days, keep it at about an hour. for cardio on weight training days (light cardio) keep it at about 20-30 minutes.
If you have any more questions follow up with another post.
_____________________________
Age: 19
5'9 173 lbs.
PR's
Benchpress: 285x1, 250x5
Squat: 360x1, 330x3
Leg Press: 850x6
Straight bar curl: 125x2
Deadlift: 335x4
"K.I.S.S. - Keep it super simple"
(in reply to swilson)
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RE: Please Help a Newbie! - 4/5/2005 7:31:59 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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You didn't include arms in that routine.
_____________________________
RIP 2004-2007
(in reply to edwhobbs)
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RE: Please Help a Newbie! - 4/5/2005 7:52:09 AM
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Gun Ryo
Posts: 616
Joined: 12/28/2004
Status: offline
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Day 1 and Day 4...
_____________________________
Hypnotised to realise that this surprise will end in demise in front of your eyes. Shining with lies you sent your spies, spat your alibies and your words rotted, rotted and attracted flies. Your boy cries but you proceed to fratenise with those baby blue eyes, eyes like the sky you pleaded for ties. Your stomach cries, and you envisionise a plate full of fries. Lord they are hot though, don't touch, I advise. But you are burned, and penalised, of course overdramatise and you get the prize. I am that boy baby girl and now I will end your 9 lives.
(in reply to Naviator)
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RE: Please Help a Newbie! - 4/5/2005 8:13:45 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Oops, my mistake, sorry.
_____________________________
RIP 2004-2007
(in reply to Gun Ryo)
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RE: Please Help a Newbie! - 4/10/2005 4:39:50 PM
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swilson
Posts: 6
Joined: 4/2/2005
Status: offline
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Thanks for the help. I have since started following the rough equivalent of a pre-contest diet that I found online and with that and upping my cardio/splitting my sessions, am seeing results again 
(in reply to Naviator)
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