Getting a workout routine up and running

[Barney Stinson]

I need to start getting fitter again, not fat reduction.

I have dumbbells, barbells, kettlebells etc.. at home, going up to about 80kg. So I'd like to do most of my workouts at home, then maybe sign up for gym membership later on.

Without a structured plan/routine I know I would stop, so for me I have to start and continue the plan, then get gym membership after.

I haven't a clue where to start in creating a workout routine so if anyone can help out with that it'd be cool. Or if there's a site I can go on that helps you create workout plans, that anyone knows of.

[Stein]

So not bothered about fat reduction, but what exactly is the goal? Get bigger, stronger, better cardio, what? That'll have a big influence on the workout routine

[Barney Stinson]

Originally Posted by Stein

So not bothered about fat reduction, but what exactly is the goal? Get bigger, stronger, better cardio, what? That'll have a big influence on the workout routine

To get bigger (thought getting bigger would also help me become stronger) and also work on cardio a lot. I'm quite a skinny lad so I definitely don't want to loose weight.

At the minute I do a lot of core exercises and exercises I know from physiotherapy in order to strengthen the legs mainly. I have a knee and hip problem so basically if I don't keep on top of the problem then it will have a knock-on effect. It's taken quite a few years for me to be able to start running, so now that I can run, I'm going for gold 5 times a week. This is pure running/sprinting no jogging.

A lot of the weight machine's I can't use because of my knee and hip problems. The movement and stress needs to be really controlled. I've had 2 times where I've used machines for the legs and on both occasions something went wrong, the second time my knee gave way on a really low weight and nearly dislocated my hip. I could go into the bio mechanics of why and what's wrong but I'm pritty sure machines aren't the way to go.


As many know I've applied for uni in Holland and for the last 6 years, through secondary school and college, I've not been able to play football or any contact sports because of the medical treatment I was receiving. I don't want this to be the case in Holland, so I want to really give it my all and get myself in great shape for moving to Holland.

I can work on my cardio as a separate workout. This routine I want to get sorted is to build to become bigger and as a result, become stronger aswell.

[Serendipity]

To get bigger push weights, eat, sleep and repeat.

[top-hat]

This is one my body building buddy sent me, i'm also quite a skinny lad but have picked up a bit of weight since September. Appropriately change it round to your health and resources.

Workout A

Barbell bench press (2 sets)
Dumbell bicep curls (2 sets)
Lying dumbell tricep extensions (2 sets)
Cable pullback (2 sets)
Flys (2 sets)
Calf raises (2 sets)

Workout B

Squats (2 sets)
Barbell bicep curls (2 sets)
Seated dumbell shoulder press (2 sets)
Quad raises (2 sets)
Assisted pull ups (2 sets)
Assisted dips (2 sets)

Workout C

Deadlift (2 sets)
Lat pull down (2 sets)
Dumbell flys (2 sets)
Close grip z bar tricep presses (2 sets)
Assisted chin ups (2 sets)
Ham presses (2 sets)

Add an extra set when you can do 2 sets of 12, then add weight when you can do 3 sets of 12.

Nutrition wise, stay healthy and eat enough protein, if you weigh 80kg you should be eating 160g protein (xKG x 2 /1000).

[Phenom]

Stick the the big lifts mate (Squat, Deadlift, Bench & Military Press). Look up Mark Rippertoe - Starting Strength to get a workout plan and how to do the exercises correctly. 5x5 is also a decent beginners program.

You'l need a bar, bench and something to act like a squat rack. The 80kg weights you have will be plenty for while your starting out.

I'm no Doctor or Physio but maybe the weight machines gave you a problem because they tend to isolate muscle groups. If your weak in a particular area I can see how they might isolate the problem and exacerbate it. When you join a gym pick one that has good free weights facilities.

Free weights will work your stabiliser muscles which are the small supporting muscles surrounding the major ones. This will in turn make you much stronger and may help with your injuries as the supporting muscles will be strengthened.

If this is something you go ahead with then please remember the most important thing is to learn how to do the exercises correctly. Have someone teach you and make them watch your form before going it alone. Also start ridiculously light and work your way up.

[Barney Stinson]

Originally Posted by top-hat

Workout A

Barbell bench press (2 sets)
Dumbell bicep curls (2 sets)
Lying dumbell tricep extensions (2 sets)
Cable pullback (2 sets)
Flys (2 sets)
Calf raises (2 sets)

Workout B

Squats (2 sets)
Barbell bicep curls (2 sets)
Seated dumbell shoulder press (2 sets)
Quad raises (2 sets)
Assisted pull ups (2 sets)
Assisted dips (2 sets)

Workout C

Deadlift (2 sets)
Lat pull down (2 sets)
Dumbell flys (2 sets)
Close grip z bar tricep presses (2 sets)
Assisted chin ups (2 sets)
Ham presses (2 sets)

These workouts, do you rotate them daily, weekly or do you just keep to 1 routine?

I can do many of these exercises with the equipment I have, apart from the cable exercises.

Originally Posted by Phenom

Stick the the big lifts mate (Squat, Deadlift, Bench & Military Press). Look up Mark Rippertoe - Starting Strength to get a workout plan and how to do the exercises correctly. 5x5 is also a decent beginners program.

You'l need a bar, bench and something to act like a squat rack. The 80kg weights you have will be plenty for while your starting out.

I'm no Doctor or Physio but maybe the weight machines gave you a problem because they tend to isolate muscle groups. If your weak in a particular area I can see how they might isolate the problem and exacerbate it. When you join a gym pick one that has good free weights facilities.

Free weights will work your stabiliser muscles which are the small supporting muscles surrounding the major ones. This will in turn make you much stronger and may help with your injuries as the supporting muscles will be strengthened.

If this is something you go ahead with then please remember the most important thing is to learn how to do the exercises correctly. Have someone teach you and make them watch your form before going it alone. Also start ridiculously light and work your way up.

I do a lot of squats and bench work. Though my legs are a point of concern, they do have a canny bit of power in them, first time I tried weighted squats I was comfortable with just under 50kg. I'll look up Mark Rippertoe. Most online workout programs I've found have exercises that I don't have the equipment for so I will change the exercise to something similar.

I too think it was the machines isolating muscle groups that caused the problem. I was using a relatively low weight when it happened; a weight that I could comfortably double to squat with. The socket of my hip joint is smaller and less curved than most so a sudden uncontrolled movement (sideways) would force it to dislocate with minimal force.
I've been working the stabiliser muscles in my legs for years, that's probably why there's so much power in them.

Thank's for the advise Phenom and Top-hat. I will make sure the exercise movements are proper and controlled. Start eating a ton more protein too. Think I eat a decent amount of it but will be the first 1 to admit, I've never taken notice of protein or calorie count. Will start doing that too.

[top-hat]

I do monday workout a, wednesday b and friday c, then take the weekends off, you could do some sport which would be beneficial.

Use something like Myfitnesspal to figure out what your eating, eat around 500-1000 more calories than your current bmr.

After a month and a half I'd change up the workout. Personally I'm going to go for something which will increase my speed, so whatever you want. You'll find loads on bodybuilding.com

[Barney Stinson]

Started today, Workout A. Changed the cable pulldowns to a different exercise using dumbbells.

Found that bicep curls I could do well but then needed to reduce the weight quite significantly for the tricep extensions.

Never thought to ask this before but how do you work out where to start from weight-wise? Is it just trial and error?

[Serendipity]

Start low weight, do a few, if it's too easy (your not breathing hard) up it a small amount. When you see ripped guys in the gym a lot of people don't realise they've been gradually building that for years. Your actually tearing the muscle fibres so you need to be careful and do it gradually over time to let them recover. That's how they get bigger, it's like scar tissue forming. That's why you need to eat and sleep as well.