Exercise effectiveness for old newbs....

[Mootoch]

I have a good basic understanding of lifting technique and which exercises to do for which muscle groups.

My problem is; I don't really know how many sets of how many reps for how many days/week to work each body part to see the results I am looking for.

How many different exercises should I be doing for each muscle group? I only do 3-4 right now and I currently lift 3 days/week with 2 parts/day.

My goal is to lose fat. I would like to tone it up but not bulk it up too much. I am going for lean, toned and sexy, not big and unfeminine. I know that diet is a huge part of this equation and I would like to not include that in this discussion. I have a good hold on the diet and the need for calorie deficit while maintaining protein intake and all of that. It's the lifting that I need your help with. (Yeah.....I know I ended that sentence in a preposition.)


Suggestions on how many, how much and how often?

[Fifty+]

Originally Posted by Mootoch

I have a good basic understanding of lifting technique and which exercises to do for which muscle groups.

My problem is; I don't really know how many sets of how many reps for how many days/week to work each body part to see the results I am looking for.

How many different exercises should I be doing for each muscle group? I only do 3-4 right now and I currently lift 3 days/week with 2 parts/day.

My goal is to lose fat. I would like to tone it up but not bulk it up too much. I am going for lean, toned and sexy, not big and unfeminine. I know that diet is a huge part of this equation and I would like to not include that in this discussion. I have a good hold on the diet and the need for calorie deficit while maintaining protein intake and all of that. It's the lifting that I need your help with. (Yeah.....I know I ended that sentence in a proposition.)


Suggestions on how many, how much and how often?

Who could pass up a good proposition???. For the goals you are seeking I would suggest using Circuit Training. 5-6 exercises that are performed one after the other. Completing all 5 or 6 exercises constitutes one set. How long have you been lifting and what exercises are you currently using? A little more history will help to offer a routine to follow.

[Mootoch]

I just started a couple weeks ago but had a minor set-back with some rotator cuff issues. I do deltoid raises to the front, side and back, military press, lunges, squats, wall squats, bicep curls, hammer curls, isolation curls, triceps extensions, tricep pulldowns, dips, military push-ups, staggered position push-ups, regular push-ups, decline push-ups, flies, wide-grip pull-ups, seated rows, reverse-grip chin ups, abs,abs,abs. I do the lifting at home with my free weights, bands and pull up bar.

Is that enough or do you need more?

[Fifty+]

Here's a couple of samples to think about. If you work the exercises with any amount of intensity you will not require extra arm work at this time. Keep the reps in the 12-15 zone. Move from one exercise to another as soon as you can breath. If you work this three days a week you can work abs, calves and get a little cardio in, in between the fullbody workouts. This type of routine offers maximum calorie burning, endurance, strength and cardiorespitory potential. Good luck with your goals.

1. Bench press
2. Squats
3. Seated rows
4. DB shoulder press
5. SLDL

1. Low incline DB press
2. Lunges
3. Bent over BB rows
4. Military press
5. Romanian deadlift

1. Push ups
2. DB squats
3. Pull ups
4. Lateral raises
5. Lying leg curls

[LyingSac]

"experiment".........it's wide open......read,try,assess,repeat

[Bronzebird]

Keep track of rest times if possible. I bought a cheap sports watch from walmart that has a heart rate monitor. Which I rarely use...But tracking rest periods or breathers is important for tracking progress and pumps the motivation to see progress. Good Luck!

x2

Originally Posted by Fifty+

Here's a couple of samples to think about. If you work the exercises with any amount of intensity you will not require extra arm work at this time. Keep the reps in the 12-15 zone. Move from one exercise to another as soon as you can breath. If you work this three days a week you can work abs, calves and get a little cardio in, in between the fullbody workouts. This type of routine offers maximum calorie burning, endurance, strength and cardiorespitory potential. Good luck with your goals.

1. Bench press
2. Squats
3. Seated rows
4. DB shoulder press
5. SLDL

1. Low incline DB press
2. Lunges
3. Bent over BB rows
4. Military press
5. Romanian deadlift

1. Push ups
2. DB squats
3. Pull ups
4. Lateral raises
5. Lying leg curls

[Mootoch]

Thanks guys! I will give this a go and see how my body likes it. I hope to be well on my way by July. That is when my 20 year class reunion is and I have to look fabulous in a dress.

I appreciate you guys taking the time to reply.