Evening everyone, my name is Yoel, I am 23 years old, I am currently 215LBS, I am 6’1 in height. I consider myself a ‘newbie’ @ lifting. I have to also admit that after reading the tutorial writen by : Christian Thibaudeau, I have gotten a bit confused…
Yes there are a lot of terminalogies which I am going to investigate a bit more. But my biggest worry is the fact that I do not have a local gym here. I have my own setup of free weights in the Garage, but I am curious as to if that is going to be enough to do the workouts I want.
I do want to stick with the following setup though :
Monday - �?� chest and back
Tuesday - �?� biceps and triceps
Wednesday - �?� quadriceps and hamstrings
Thursday - �?� lateral/front deltoid and rear deltoid
Friday - �?� abdominals and lower back
I feel that I am going to be extremely limited due to the setup I have in the garage. I also do not want to repeat the same workout over and over.
So what I have done is attached a picture of my ‘gym’ in the garage, if someone can tell me that everything I have in the garage will suffice, that’d be great.
Also, should I stick to my daily cardio as well? Running 4 miles a day, push ups, sit ups, or do I end all that and stick with just lifting? I am sorry for all the writing, I have attached two pictures below, one of myself, and one of the garage setup! Please tell me what I can do to improve my situation! I do want to get a more defined body, and I do not mind waiting a year to two years to get it! I have the dedication!
I recommend switching upper back and Triceps, basically every Chest BB exercise will hit your tri’s
Monday: Bench For Chest and Triceps, Skull Crushers for just tri’s.
Tuesday: BB Curls for bicep, Bent Over Rows for Upper back (lats)
Wed: (I can’t tell how much total poundage in weights you have to work with) ATG Squatting and Lunges
Thurs: Military Press and Incline Bench
Fri: Deadlifts for lower back, if you’re new to lifting, squats and deads should hit your abs well enough on their own, you probably won’t need abdominal isolation exercises.
As for cardio or just lifting, that depends on your goals. If you want to put on mass, just lifting. If you want to lose mass but gain strength slowly, keep up the cardio.
Thanks Blaze, now I get to sound like an ass by asking what is ‘BB’ and ‘ATG’ ? Excuse my ignorance, just read the ‘newbie’ topic not too long ago, when I get back from running later I am going to study the wording a bit more. Also for an example : Thursday, you say Military Press & Incline Bench, just those two though? How many sets and reps should I be doing per if it is only going to be those two workouts?
And with the setup you placed above, will it get me the same results as someone using a full-scale gym with all the equipment they want?
Are those dumbbells adjustable? I can’t tell by looking at them.
Do the support arms on your bench adjust up and down?
As far as the training program itself, my personal preference for beginners wouldn’t be a split like the one you posted above. But, the most important thing for your progress in the beginning stages is getting consistent. So, if that program really appeals to you go for it.
I’m not quite sure what you meant by the statement “I also do not want to repeat the same workout over and over.” See, repeating the same workout (read doing the same exercises for the same set/rep ranges), while consistently beating your previous performance is precisely what brings about results.
If the answers to both of the above questions is yes, then you should have enough equipment to do a beginner’s program. There might be a couple other things that I would suggest picking up, but they aren’t absolutely critical for results.
Sentoguy, results results, thats all I want, haha. Yes the arms are adjustable, so are the dumbells, I just do not know what to start with weight wise for anything, I also do not want to hurt myself in the process of experimenting with any of this.
What I meant by : “I also do not want to repeat the same workout over and over.”
Is if I do the ‘Thursday’ workout that Blaze suggested, are those two workouts alone sufficient? Am I just adding more sets and reps or ?
BB-barbell, ATG-Ass To Grass/Ass To Ground, meaning a full depth squat, as low as you can comfortably go. Delts over train easily from what i hear, my left shoulder tweaks and hurts every so often. I’d say either 4 sets of 6 or 5 sets of 5 for those lifts.
Damn… this is intense. Alright, so I am good to stick with the plan you placed above? Anything else I should know about it? Like Sets & Reps? A bit more specified or do I make that as I go?
Oh, and if you want a little variation, instead of BB curls you can do underhand pullups and overhand wider grip chins for your lats, instead of BB rows.
Well you have a decent amount of space in your garage and it looks like you have a decent bar set up as well as a chin station etc. As you have the bars and loose plates you will be able to add to it as time goes on.
The best thing would be to do a test run of your workout and see how much weight you need for each of the exercises you will be doing, then you will know if you need to get any more weights. It doesn’t look like you have a lot of plates, so you may need to get some more, but it’s hard to tell from the pics. You always find second hand plates if you need to save money.
Make sure you warm up properly before testing out the weights and always start lighter than you think. If you manage to get the desired reps easily then you can add some more weight.
I think you might be better starting with a programme like ‘Rippentoes Starting Strength’ as it is easy to follow and there is a lot of info about it on here.
As you are carrying quite a bit of fat you should probably include some HIIT cardio sessions as well as the weights. Rather than running a straight 4 miles aim to do some intervals (where you sprint and then recover) and keep your cardio sessions shorter. You could do these after your weights or on your off days 2-3 x week.
Unless someone more experienced than i posts a better workout, i think this would be good to start off with… sets? hmm
day 1 -4x6
day 2 -5x5 (if you go heavy)
day 3 -3x5 (Go reasonably heavy on squats)
day 4- 4x6
day 5- 3x5 (Reasonably heavy)
I know you said : Rather than running a straight 4 miles aim to do some intervals (where you sprint and then recover) and keep your cardio sessions shorter.
What else would you recommend for cardio? and how long should I do these sprint & recoveries for?
I know you said : Rather than running a straight 4 miles aim to do some intervals (where you sprint and then recover) and keep your cardio sessions shorter.
What else would you recommend for cardio? and how long should I do these sprint & recoveries for?[/quote]
HIIT intervals generally are done for 60 secs or less of flat out effort (running a sprint for example) folowed by an equal time or shorter recovery of low intensity (walking). The total time for these sessions is usually somewhere between 12-20mins.
If you want to do some steady state running for general health there’s no harm in doing that, you just need to make sure you plan it around your weights so that you get enough recovery. HIIT sessions are demanding, esp if you are not used to them so you might want to slowly introduce these and do slower steady runs on some days for recovery. HIIT sessions will increase your bodys ability to burn fat though as they burn fat for 24 hrs after you’ve finished, they will also improve your cardio fitness.
Is that the Gold’s Gym bench from Walmart? I saw a similar one there, looks well made.
Do you know how much the rack can hold? I’m sure for now it is enough.
You can skip the power rack for now and use your bench as a rack. Do front squats with the support arms all the way up (shoulder level).
You have a good home set up. I’m actually jealous. The only limiting factor is that it looks like you don’t have enough plates (weight) for the near future.
