First, I’d like to say this site is awesome especially for free. I’ve been searching for a site like this for quite some time, but it seemed most were subscription based. Now on to my questions…
A brief (acutally not to brief) background of where I stand. I am 27 years old and am in average shape (by my standards). I’m naturally a slim, slender build with a small physique. Also, I played soccer quite competitively for the first 21 years of my life and now just play rec leagues twice a week for some exercise.
Last year I vowed to start weight training and committed to it three times a week. Unfortunately, I don’t have much money so my workouts are done in a very primitive gym that is in my office building.
It has the basics: bench press, curl bar, and then one of those machines that has like four stations where you can attach different pieces do different exercises. So for about a year now I’ve done the EXACT same workout including in the same order which I just read was VERY ineffective. I felt like I plateaued in my weight training and now see why. My workout consisted of (in this order exactly):
Bench Press (flat): 3 reps of ten then 1 rep of real light weight until I burned out.
Standing Bicep Curl: 3 reps of ten
Tricep press (on the machine with a V-Shaped handle and I just extend my triceps): 3 reps of ten
Lat pull down (I think - the long bar that you pull down behind your head): 3 reps of ten
Butterfly: 3 reps of ten
Abs: 30 crunches on the big ball then 30 more crunches while rotating to the left at the top of each crunch.
I rest probably about 45-60 seconds in between each rep and probably about 50 seconds in between different exercises.
And, sometimes if I’m pressed for time I do a pushup intensive workout. I probably do this workout once a week. I try to do sets of 25:
1st set: 25 normal push-ups
2nd set: 20-25 with my feet on the second step
3rd set: 25 with my feet on the ground and my hands on the second step
4th set: 25 V-grip pushups
5th set: 25 normal pushups
I also include curls in this program.
I never do weight training with my legs as I figure my soccer and cardio training is enough, but am now starting to doubt that.
I am not trying to win any weight lifting competitions and am not embarrassed about not being a large, muscular guy. Actually, I would prefer to stay slim. I don’t really want to put on a whole bunch of muscle mass. I’d just like to look defined and somewhat cut while in my swimming trunks this summer. I’ve been doing the afore mentioned workout for a year now and look great right after a workout, but that seems to disappear about two hours later.
I eat quite healthy, a few bad snacks here and there. I probably consume about 2,000 calories a day and 40g of fat. Not sure of my carbohydrates intake…probably quite high if I’m being honest.
Anyway I’m just looking for someone with some experience to recommend a good training program, with descriptions of the exercises. I’m quite dedicated and willing to learn. But please remember my limited gym and right now I can’t afford to join a gym. I just don’t have the disposable income.
Sorry for the novel, but I thought it may be necessary information. Any help will be much appreciated. Thank you.