This is my first time here so , I jus wanted some feedback…
I am 5’5 197 an about 18% body fat.
I have been out the gym for almost two years now an just started back this week. I eat about 4,5 times a day, an get close to 200grams of protein in me. I eat alot of tuna an chicken. An have a about 3 protein shakes daily. My goal is to stay around the 195 mark an get stronger an cut up eventually.
You’re program looks like it’s out of Muscle and Fiction. Looks too complicated.
If you’re just starting to get back into it, I would stick to the core lifts and skip the extras. Stick to Deadlifts, Squats, Bench, Military Press, Pull Ups and Bent over Rows.
If you’re working the shit out of those lifts, you won’t need to do any specific lifts for some time. Also, if you really want to get stronger, doing tons of high-rep sets isn’t going to cut it.
BP-start off with 180 an end with 210
Flyes-start25 end35
Barbell Curls-start75 end85
Con Curls-start35 end45
Cable Cross-start70 end90
Close Grip Bench-start120 end150
TriPull downs-start90 end140
TriPull overs-start100 end150
Scrap the lat pull downs and stick to chin- & pull-ups. Even if you can only do a few, those movements are still far superior.
I just realized something: if any exercise requires you to be seated upright to perform, then chances are it’s lacking compared to alternatives. I can’t think of any exceptions off the top of my head. Even with overhead presses, standing is better. Could be I’m stating the obvious.
I would say your a lot higher than 18% BF. Have a Bodpod or underwater weighing BF test. You’ll be suprised.Keep pumping heavy weights with compond exercises.
Too much isolation and too much volume.
Reduce the volume, increase the intensity, and throw in some compound free weight lifts.
Any program you find here will do that just fine.
[quote]cardiacconan wrote:
I would say your a lot higher than 18% BF. Have a Bodpod or underwater weighing BF test. You’ll be suprised.Keep pumping heavy weights with compond exercises.[/quote]
What is the fasination with body fat percentage on this site?
Who cares, unless you are about to compete; and
How can you tell when the dude has his shirt on; and
How will getting his body fat tested help a beginner with their training?
Dude - get a new program. There are about a thousand on here. Big lifts rule!!
[quote]Lil J76 wrote:
I was working out a couple a days ago and saw a guy doin bench but he was doing half reps at a fast pace. What would be the benifit of this?[/quote]
The goal is to stress the muscle through the portion of the movement that creates the greatest stress to muscle tissue. I personally see little benefit if you are a beginner or haven’t been training for years. I do partial reps sometimes because I know what stresses my chest more. Full range of motion is not always necessary, especially for larger athletes who have built a lot of size.
I was measured for my body fat at my gym.Those were the numbers given to me… Now the numbers are off though. I now weigh 205, 8lbs heavier than when i started back at it. Plus I am a lil slimmer now. I am not a beginner but I do not consider my self an expert. I am 29 yrs old an have been in and out of the gym since I was 12.The gym is my only tru passion besides my kids…and football.
I am somewhat knowledgeable on working out an diet ect. ect. I am always looking for information on working out, how to do it better,better supplements. What to do and what not to do. Just whatever it takes to get myslef where I want to be. Thanks for all the feedback.
