It's pretty simple. Use periodization. Compound: ATG squats Deads (thickness) DB bench; flat, incline, decline. Alternating weekly Dips (free) Overheads Group specific: Bicep curls Rows (width) High rep, single/double set: Abs There is no better cardio that lap-swimming. Stairs are also great. Use exrx.net
That's great. I don't need to tell you that you're a mile ahead of 98% of the rest of the population...
Thanks for all the responses - I very much appreciate all the advice. I will try to incorporate HIIT into my routine somehow, someway, someday. I think that is for nitro 2.0, not 1.0 though, for the "look good without clothes" version. For the guy that is going up against the seventeen year old version of himself at the track. I finally lost some weight this week, but it was a meager 1.5 lbs. I stopped lifting weights not only because I think I may be at cross purposes (as explained in an earlier post) now that I have some fitness, but because my right shoulder definitely felt like I had overextended something. The rest from lifting has done me good anyway. Lite workouts this weekend, just so as not to lose momentum...
As a beginner to the weight game, *I'd* do full a body routine working all major muscle groups each workout three times per week (mon,wed,fri;or tues,thurs,sat). ONE set only of each exercise. No more than 8 exercises. make each set count. ONE set teaches intensity and form. One set teaches to make each set more difficult till I had the form down before I'd even think about another set of each. Adding more sets early on just teaches "sloppiness". If I felt too fatigued at end of each week I'd drop the workouts to twice per week.
This was my routine. I got carried away with too much weight and I think I mildly injured my right shoulder. It is almost recuperated now on ~4 days of weight lifting rest, but I see no reason to rush things. Psychologically, I have it in my head that I have to weigh something, instead of simply be happy with the way I look. I definitely prefer the way I look when I am lifting, but all this stuff at cross purposes is confusing me a little bit.
women do not care what your absolute weight is only that you are lean and muscular, clear complexion and confident all which equates to "he's healthy and capable, he'll make strong healthy babies". (50 million years of evolution at work)
http://www.usatoday.com/news/health/2008-02-05-human-growth-hormone_N.htm http://www.thebadandugly.com/wp-content/uploads/2009/01/ripped.jpg
Working legs is part of every boxer's routine. The push ups and pull ups are for enhancing the figure. Also those two do not require extra equipment and can be done almost anywhere. No need to spend a grand on fancy weights, and benches.
I don't understand something about these studies. If we can produce our own HGH by sleeping, then why is taking the same dosage that our body would produce by sleeping be any worse, especially older people that don't sleep 8 hours? It reminds me of people that suggest that High Fructose Corn syrup is bad for you. If you look at it under a microscope, HFCS is identical in chemical composition as the sugars they replace. I don't ever plan on taking any of these things nor have I ever, but there seems to be a bunch of bogus, or at least confusing, stuff out there....