41 years old and I’ve been lifting for a few months now after weaning myself off machines.
I’ve been overworking, doing full body workouts 3 days a week (1.5 hours in the gym), followed by an hour of cardio or an hour of swimming.
In short, I’m a cripple from this routine and not seeing gains after my initial few months.
New plan is…3 days a week lift weights…each of the 3 days does various parts of the body with as limited an amount of overlapping muscle group work on different days as possible.
I’ve started doing deadlifts as my back is now strong enough (only do 90 lbs until I get the form perfect) and about 12 or so other basic exercises.
I am just now starting to do squats. These are difficult for me due to my weight (I’m very overweight), so I’m currently sticking to “air squats” until my form is better, weight less and core stronger.
I’m hoping someone can point me to a basic 3-day routine that can accomplish what I’m trying to do. My non lift days will be cardio and swimming.
Anyway, looking for suggestions on a Mon Wed Fri routine. My bench press is horrid…120 lbs max 8 reps x 3 sets with a smith cage. Doing a normal bench w/o the smith…50 lbs…my stabalizer muscles are weak.
Thank you ![/quote]
First. See a Dr. Get everything checked out. In fact, this will give you a good baseline as you move forward.
Next. You were doing something wrong sir. A full body workout that didn’t include squats or deads until just recently should never have taken 1.5 hours. Also, 1 hour of cardio afterwards??? Instead of throwing the baby out with the bathwater here, let’s modify what you were doing.
I agree with the other poster, though I didn’t check those links, that a full body workout is the correct program for you. What you need to do though is streamline the workout. I can only go by what you posted, but my guess might be more of a circuit training than regular lifting.
Change the order of the exercises each time you lift and slowly up the loads. When you feel ready, you can go to a more traditional 3x a week program. And don’t be afraid of machines. Depending on your gym, you may have some great ones available. At your given strength, they may be your best option for a while.
I would save my cardio for the other 3-4 days. Walking is better than swimming, but swimming is easier on the joints, so you have to make that call.
You didn’t mention diet, but that will be the key for you to see some major results and keep the motivation. Smaller meals more often with good protein, lots of fiber, and plenty of water.
Now, make a goal. Not I want to weigh (x) by (y), but simply tomorrow I will workout and eat better.
Start by making a plan for tomorrow. That night, make a plan for the next day. Begin a food log immediately. If you eat it, you have to write it down. At this point keep your goals very short term and realistic. Certainly set a major goal, but to reach that goal, you will need to hit many many intermittant goals along the way.