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Workout Regimen

post #1 of 21
3/24/10 at 10:17pm
Thread Starter 
So I've been going to the gym 5-6x a week for about a month, and I'm really enjoying it and my body definitely appreciates it (though not right after). The only thing that bothers me is even though I can "feel" my workouts, every time I go it seems a little scattershot to me. I don't have a set plan of exercises, etc and so I feel like I'm possibly over-training some areas and missing out on others. I'd like to get a plan to help with my goals, and I know some of the folks here on SF are fitness buffs, and I was hoping some of you could help.

I'm 6 foot 1, and weigh 172 pounds. My general goals are:
- Burn fat (5-12 pounds)
- Add muscle (8-15 pounds)
- Improve endurance/stamina

(I know that you don't burn fat, and then add muscle, it happens simultaneously, and that you can't turn fat into muscle etc, but those are just my goals).

I'm a soccer player, so my focus is really on my legs. I want to work on strength, and muscle stamina. I find myself getting tired late on in games and my tackling and my close control starts to get sloppy. To that end I want to:

- Strengthen my entire lower body
- Improve lung stamina (increasingly have to work harder to make me breathe heavier)
- Improve muscle stamina, mainly in legs (running, kicking, tackling etc make my legs less tired)
- Run faster

I also have other, non soccer-related fitness goals and these include:

- Strengthen entire body
- Focus on toning my upper body, especially arms and shoulder.
- Strengthen core
- Flatten stomach and chest

I'm not expecting some magical workout routine that's going to turn me into an adonis in a few days, but I don't know a whole lot about lifting and weight exercises, so any help building a routine to accomplish these goals would be greatly appreciated.
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post #2 of 21
3/24/10 at 10:23pm
Some of the pros in soccer and similar sports use Tabata methods, Google it. If done properly/well - it can kick your arse.

It's better for increasing cardiovascular ability while also focuing on total-body, explosiveness etc.
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post #3 of 21
3/24/10 at 10:51pm
Circuit training works best. I go from one machine to the next for half an hour straight with no rest 3x per week alternating between upper and lower body.
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post #4 of 21
3/24/10 at 11:11pm
Quote:
Originally Posted by westinghouse View Post
Circuit training works best. I go from one machine to the next for half an hour straight with no rest 3x per week alternating between upper and lower body.

Please never post in this forum again.
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post #5 of 21
3/24/10 at 11:17pm
Quote:
Originally Posted by westinghouse View Post
Circuit training works best. I go from one machine to the next for half an hour straight with no rest 3x per week alternating between upper and lower body.

lol
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post #6 of 21
3/24/10 at 11:20pm
You're working out too much. Cut down your frequency and add intensity. Plyometics will do.
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post #7 of 21
3/25/10 at 1:04am
Quote:
Originally Posted by ArteEtLabore14 View Post
So I've been going to the gym 5-6x a week for about a month, and I'm really enjoying it and my body definitely appreciates it (though not right after). The only thing that bothers me is even though I can "feel" my workouts, every time I go it seems a little scattershot to me. I don't have a set plan of exercises, etc and so I feel like I'm possibly over-training some areas and missing out on others. I'd like to get a plan to help with my goals, and I know some of the folks here on SF are fitness buffs, and I was hoping some of you could help.

I'm 6 foot 1, and weigh 172 pounds. My general goals are:
- Burn fat (5-12 pounds)
- Add muscle (8-15 pounds)
- Improve endurance/stamina

(I know that you don't burn fat, and then add muscle, it happens simultaneously, and that you can't turn fat into muscle etc, but those are just my goals).

I'm a soccer player, so my focus is really on my legs. I want to work on strength, and muscle stamina. I find myself getting tired late on in games and my tackling and my close control starts to get sloppy. To that end I want to:

- Strengthen my entire lower body
- Improve lung stamina (increasingly have to work harder to make me breathe heavier)
- Improve muscle stamina, mainly in legs (running, kicking, tackling etc make my legs less tired)
- Run faster

I also have other, non soccer-related fitness goals and these include:

- Strengthen entire body
- Focus on toning my upper body, especially arms and shoulder.
- Strengthen core
- Flatten stomach and chest

I'm not expecting some magical workout routine that's going to turn me into an adonis in a few days, but I don't know a whole lot about lifting and weight exercises, so any help building a routine to accomplish these goals would be greatly appreciated.

Fat loss is a result of a calorie deficit, but to gain muscle you need excess calories. Doing both at once is very hard (if not impossible depending on your genetics) and requires not only dedication, but a detailed diet plan as well
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post #8 of 21
3/25/10 at 1:11am
Thread Starter 
Quote:
Originally Posted by Rosenberg View Post
Fat loss is a result of a calorie deficit, but to gain muscle you need excess calories. Doing both at once is very hard (if not impossible depending on your genetics) and requires not only dedication, but a detailed diet plan as well

So you're saying the best way to do this would be to lose weight then add muscle? Or vice versa?
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post #9 of 21
3/25/10 at 2:10am
I started getting fit a few years ago with P90X. I recommend that program highly. Since then, I've adapted many of the routines to suit my goals and work out style. I work out 6 times a week for an hour or less and find that I can get in great shape in about 2 months. This is my typical routine: Day 1: Chest and Back Focus - tons and tons of push ups, pull ups and back flys. As many variations as possible of each (wide, narrow, military style, explosive, etc.) Then work abs with pilates type situp stuff for 15 minutes. Day 2: Interval Training Cardio. I do this in my living room in front of the TV. Basically just a bunch of crazy jumping around. High jumps, jumping jacks, lunges, punches, kicks, etc. Day 3: Shoulder & Arms Focus - Lots of curls, tricept extensions, upright rows, etc, followed by abs. Day 4: Go for a 5 mile run. Day 5: Legs - squats, lunges, etc, followed by abs. Day 6: Go for a bike ride. I eat a clean high protein, high fat, medium carb diet. Despit what everyone says, I lose fat and gain muscle doing this. At the end of 2 or 3 months, I usually look like I could be in a magazine. It also makes me extremely fit - I can run 10+ miles, do 20+ pull ups, jump really high etc. Then when I'm done, I snag myself a girlfriend and spend awhile getting fat and drunk. Breakup and back on the regime. It's the cycle of life.
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post #10 of 21
3/25/10 at 2:25am
Quote:
Originally Posted by ArteEtLabore14 View Post
So you're saying the best way to do this would be to lose weight then add muscle? Or vice versa?

Short answer, yes.

Adding 15lbs of pure muscle would take much longer than most ppl assume. There's a huge difference between adding a relatively lean 15lbs, and 15lbs of pure muscle. Doing this while losing 10 or 12lbs of fat would be impossible for the average person, even while using anabolic steroids.

What is your current bf %, and where would you like it to be?
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post #11 of 21
3/25/10 at 2:53am
As mentioned, interval training is very effective in bringing up your stamina - dont think you need much steady-state cardio as you already play soccer.

You mentioned wanting to strengthen your whole body, and for this reason I would suggest focusing on heavy compound movements (bench press, deadlifts, squats, military press) with free weights. They activate the bodys major muscle groups, helping you to add that muscle. Compound movements also activate the core which really is key to getting that flat stomach. A tight core with low bf is the way to go if you want those six-pack abs.

If you want to concentrate on your legs, that's fine ofc, but remember to train your uper body as well.
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post #12 of 21
3/25/10 at 3:03am
I've heard a thousand times that it is impossible/difficult to add muscle while losing fat. I have never received a coherent physiological explanation for that truism.

Why would converting fat to glycogen to supply mucles with energy prevent those muscles from recovering with available protein from the bloodstream?

I just want to understand.

My personal experience has been that I go from about 15% bodyfat to 9% bodyfat without losing more than 2 pounds. That's not major muscle but it transforms my physique radically.
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post #13 of 21
3/25/10 at 3:40am
Fat and glyconeogenesis are different energy systems.
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post #14 of 21
3/25/10 at 3:42am
Quote:
Originally Posted by Eason View Post
Fat and glyconeogenesis are different energy systems.

this isn't exactly what I mean but I have no time to explain the energy pathways now I'll do it after work
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post #15 of 21
3/25/10 at 9:26am
Assuming that you train for soccer regularly, it would be pretty hard to put on a reasonable amount of muscle mass without eating an incredible amount. If you're able to eat that much to compensate for both soccer & weight training, combined with hitting the jackpot in genetics, you may just be able to put purely lbm. However, for most of us, this isn't the case. Instead, it would probably benefit you to put on either mass or cut down on bodyfat per segment of time. As for a workout, since you play soccer regularly (also an assumption), working out twice a week would suffice to help you build body mass while still allowing recovery. It's been said thousands of times on this forum, but it's worth mentioning again that you should focus on compound lifts. So maybe a workout like this: Day 1: 3x5 Bench Press 3x10 Dumbbell Press (for hypertrophy, ~60% 1rm) 3x8 Dumbbell Rows 3x5 Deadlift 3x10 Good Mornings (hypertrophy, ~60% 1rm) Ab Work Day 2 (Probably later in the week to allow for recovery): 3x5 Back Squat 3x10 Leg Press 3x5 Military Press 3x10 Dips 3x10 Pullups Ab Work I don't proclaim this to be the end all and be all of workouts, but it's what's worked for me in the past. Focus on gaining muscle mass, eat enough to get big, and then cut down the bodyfat once you're satisfied. Hope this helps some.
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