Beginner workout for a fat guy

[Gainz4BROdin]

Hey guys. Im looking to work out. But im undecided which routine to do so I am gonna ask for your guidance

My goal is aesthetics but I am not sure wether I should focus on this cause Ive got a good amount of fat/weight to drop (20 kg/44lbs atleast for a healthy weight, alongside the fat% drop alongside it) so not sure to focus on a hypertrophy based routine if that is even possible or something more strength related or balance between those two

Which routine would you recommend me? Should I add cardio? My kcals would be aprox 2.3k my own stats 170cm/5.69f 220lbs/104kg bf aprox 27%
Used to train but been jumping too much between stuff and need something to be consistent in. So open to any advice you all give me.
My current lifts

Squats 50kg/110lbs for 12 reps
Bench 40kg/88lbs for 12 reps
BB rows 35kg/77lbs for 12 reps
Ohp 30kg/66lbs for 10 reps
Deadlifts 70kg/154lbs for 10 reps
I can work 3 to 4x a week which I think is best maybe? Fb or U/L?

Looking forward hearing from you all, thanks in advance guys

[SuffolkPunch]

Most of the exercises you've chosen are fine - but we generally recommend that you do a ready made novice routine like Fierce 5 or All Pros (see the sticky threads). This is because it's not just about exercises, sets and reps, other more important aspects of programming are addressed by these such as loading, progression and fatigue management.

Basically, don't try to roll your own when you can do use a ready made expert designed routine...

And don't overthink the "strength vs. hypertrophy" debate - see the mass vs. size training sticky thread if you need further convincing.

[Gainz4BROdin]

Most of the exercises you've chosen are fine - but we generally recommend that you do a ready made novice routine like Fierce 5 or All Pros (see the sticky threads). This is because it's not just about exercises, sets and reps, other more important aspects of programming are addressed by these such as loading, progression and fatigue management.

Basically, don't try to roll your own when you can do use a ready made expert designed routine...

And don't overthink the "strength vs. hypertrophy" debate - see the mass vs. size training sticky thread if you need further convincing.

Thanks SP, will look into it now been following Paul Carter who is saying alot of strength vs hypertrophy etc so getting confused in that topic, maybe f5 then, should I do FB or Upper/Lower one?

[air2fakie]

I don't think I've ever heard any say they're focused on aesthetics or hypertrophy (vs. strength) in the gym, but you hear it so often here, and usually from people who are just starting out.

[paulinkansas]

I can work 3 to 4x a week which I think is best maybe? Fb or U/L?

Try them both. Stick with the one you like better, because you are more likely to follow a program scheme you like.

[EliKoehn]

I don't think I've ever heard any say they're focused on aesthetics or hypertrophy (vs. strength) in the gym, but you hear it so often here, and usually from people who are just starting out.

Yeah, and I've never seen a "merely" strong person who didn't look like they lifted.

[SuffolkPunch]

That's odd, I used to read Paul Carters stuff a while ago and he seemed to recommend basic exercise in sensible rep ranges as improving both strength and muscle size - which is basically the same as what I wrote as being the best of both worlds for novices in the sticky thread I mentioned.

[Gainz4BROdin]

I mightve misread/heard wrong SP. Like I said. Its confusing for me. There is so much info out there its getting confusing at times specially people who lack experience but wanna learn. Your topic is/was a very good read ngl might reread again soon

Thanks will check both routines out and stick to one

Yeah, sorry bout that, Im a noob and didnt know how to word it. New to forums and such

[BeginnerGainz]

You’re probably thinking stronger = a better 1RM in whatever exercise. That isn’t the way to look at it. If you took what you lifted last week and used more weight for the same reps, or did more reps with the same weight, you’ve gotten stronger in that movement pattern.

As far as training for aesthetics (I hate that term) you want to increase the reps before you increase the weight. I prefer Allpros for that purpose because people on a cut (which is what I’m assuming you will be doing) can generally add reps before they add weight.

[coachcalande]

Everyone is different

Thats why there are huge guys that say reps and sets is the way to go….volume training

Others say high intensity with mod heavy weights 6-8 reps beyond insane intensity

Others say “hey one set is all ya need”

Others say “8-13 reps


Blah blah blah, none of makes you smaller
And weaker and all
Of it has its place.

For a yuge guy who wants to look better, cutting cals intake down, reorganized macros, increased movement and a sensible and workable newbie level full body plan 2-3 times a week is a logical starting place.

There are many ways to get there…but each has to find his own niche to learn to love the actual process.

I personally have a routine that perfectly balances life and training, avoids the feelings of gym slavery but brings me
Gainzzzzz.

[RapidFail]

Try them both. Stick with the one you like better, because you are more likely to follow a program scheme you like.

True, though it's worth pointing out that the novice FB routine has faster progression and two-thirds the volume of the UL which is really an intermediate program.