I've always been on a sports team where we have scheduled team workouts. I've always had a sheet in front of me that is specifically to help me with my position... I'm done with that now. I have no sheet in front of me, no weight coach to tell me what to do, and no position in which i need to excel in.
That being said; I don't need to be able to perform well in a game, I just want to look good.

Could someone possibly either write up a good lifting routine/schedule for me, or give me a link to one I could read through?


- Buckets

It's a little vague bro. what work style do you want? Body weight, free weights? Cardio?

What are your goals? How big do you Want to get?

Google and the body building forum would be a better place to look

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http://stronglifts.com/5x5/

thank me later

Thats great. You learn your schedule by repeating it on daily basis. But you should add more workout tricks

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Moisturizers | Hempz Tanning

[quote="Crypton"]http://stronglifts.com/5x5/

thank me later[/quote


5x5 is a great programme to follow and I would also recommend this.

other than that if you're signed up at a gym most have personal trainers on site you can use for a relatively low price, at my gym (Total fitness) I pay £43 a month and I can book a PT for £20 a session if I wanted too. I get that £20 is a lot when you think of it over a year but that's just it, you don't need it for over a year. Go to one or two sessions and they will write you up a plan to follow and take you through it a couple of times, then all you need to do is go back once ever 1-2 months just to get your programme refreshed (if you so choose)

Other than that i would suggest using google as there is an abundance of material out there for you to learn and create your own, that way you can custom tailor it to the results you see.

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If I post on your thread I am adding my opinion that I have formulated either from experience or others experiences. It is just that though, an opinion and not a fact.

Slay your dragons and let others tell your tales

5x5 was a great starting routine for overall muscle strength when i first started out in freshman year of highschool, but after awhile (5-6 months) you want to switch to a workout routine for muscle hypertrophy.

My schedule as of right now is only two days a week due to a tight schedule. Keep in mind though I've been weightlifting for about 5 years, so a schedule for me might not be exactly for you.
Monday: Full Body

Squats: Heavy weights 7-8 sets, 8-10 reps each set.

Barbell Bench or Dumbell Benchpress: Mid weights (comfortable doing 8-10 reps with weight with 12-15 reps being failure) 5 sets, 8-10 reps each set.

Dumbell flies: Mid weights, focus on the contraction on top portion of movement and focus on the stretch when in the bottom movement.

Pullups or Lat Pulldowns:
For Pullups:Do overall 30-50 reps
For Lat Pulldowns: Mid weights, focus on stretch at top portion, and contraction of bottom portion of movement.

Shoulder Shrugs: Mid or Heavy Weights (w.e you prefer) for this exercise focus more on contraction. 3 sets, 8-10 reps.

Last but not least
Deadlifts: Please watch your form on this exercise as you can injure your back.
Light weight, 50 reps in total.

Wednesday- Shoulders, arms and Legs

Squats:Mid weight or light weight (depending on how tired you are from last workout) 7-8 sets, 8-10 reps

Shoulder Dumbell press: Mid weight, 3 sets, 8-10 reps

Side lateral raises: 10-15 pounds, 5 sets, 10-12 reps

Front delt raises: 10-15 pounds, 5 sets, 10-12 reps

Rear delt raises: 10 pounds, 6 sets, 10-12 reps

Alternating dumbell curls: Mid weight, 5 sets,10-12 reps

Skull Crushers: light weight , 3 sets, 15-20 reps

You either get a proper Fitness Coach, or you just stand to be ripped off by these Personal Trainers. They will just do whatever makes them the most money with the least effort.

Which means basically they will not teach you proper free weight lifting form. Either because they don't even know how, or because it's too much of an hassle.

I am one month into 5x5, and I am loving it so far. I was not an athlete in school, but this is a good program that's quick, efficient, you can do it at home or at the gym, and I've seen nothing but good reviews along with my own experience. Remember, for pickup you do not have to look like Mr. Universe to execute this properly. You just want to be better than average, and this will help you get there while also getting the functionality of increased strength. That's why I chose it over more complex programs.

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These hos ain't loyal

I did SL 5x5 for 1.5 year straight, it worked well for me.

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USER HAS BEEN BANNED FOR REPEATEDLY IGNORING MOD WARNINGS AND MULTIPLE RULE VIOLATIONS

What are you on now?

Doing some homework out thing now.

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USER HAS BEEN BANNED FOR REPEATEDLY IGNORING MOD WARNINGS AND MULTIPLE RULE VIOLATIONS

I'd a heavy workout today. I'm hell tired. My instructor has recommended me Mocha Shake. Any reviews about it. I am quite confused that wouldn't it fuss all my extreme workout calorie burning practice of today?

You either get a appropriate Health and fitness Trainer, or you just take a position to be attractive off by these Personal Instructors. They will just do whatever creates them the most money with the least attempt.

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Moisturizers | Hempz Tanning

There are hundreds of personal trainers on youtube who are doing this for people right now.

Make one of those people your new coach. Your new motivator etc.

Just youtube: Personal Trainer Workout Regimen

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I've been an exercise and wellness coach for about 18 years now. The biggest issue is I see is a lack of adaptation of people's training programs. Most people do the same thing for years. They see short-term gains, but fail to either maintain them or continue progressing.

Think of exercise as a skill. Like any skill, you have to progress from the basics first, then progressively overload and stimulate the body for continuous gains. This approach also prevents injury by making sure you that properly prepare the body for increasing demands.

I gathered 4 articles below by Tudor Bompa, who pioneered the idea of training periodization. These articles pretty much summarize what a periodized program would look like.

I would focus on the repetitions recommended for each phase of training. Repetitions are the most important variable for determining the intensity of your workout (assuming you're using a load that allows you to work within the repetition range so that you reach fatigue at the end).

Whatever exercises you select (that's up to you and your goals)...by applying a periodized approach, you'll get much better gains.

If you already know all this...then just disregard it. Hope it helps.

http://bit.ly/bompastrength

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"The definition of the truth is...what works."—Paul Chek