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  1. #1

    Cool Back in training aftera 5 year hiatus

    Hi guys,

    My name is Ginmardo and after a 5 year hiatus from training, i decided to get back in shape. Before i dropped out from the gym after 3 years, i attended gyms two times for three or two months each time.
    Now that i just got a hold of some second hand equipment, i just started today and realized that i am in horrible shape... Horrible is a shape too
    I discovered JFIT and have to add, very useful app in regards to training.
    Looking forward to document and report my progress.
    Don't be a stranger, now

  2. #2
    Welcome. What routine are you starting with?

  3. #3
    Quote Originally Posted by fourdegrees11@live.com View Post
    Welcome. What routine are you starting with?
    uhm, i think i started with the basic routine; bench & tricep workout.

  4. #4
    Cool man. Just a couple tips for you:

    -You should pick a weight that allows you to reach the required reps given for the required number of sets. If you completed all sets at the same weight/reps, the next time you do the routine increase your weight (only needs to be 2.5 - 5 lbs). If you cant do all of the sets at the given reps, the next time out you will try to reach the required reps. This cycle will repeat, it is called progressive overload.

    -If your goal is weight loss just remember you need to eat under your daily maintenance calorie intake to lose weight (or over that to gain weight). If the scale isnt moving, either eat less, or do more cardio to change the calorie balance.

  5. #5
    Quote Originally Posted by fourdegrees11@live.com View Post
    Cool man. Just a couple tips for you:

    -You should pick a weight that allows you to reach the required reps given for the required number of sets. If you completed all sets at the same weight/reps, the next time you do the routine increase your weight (only needs to be 2.5 - 5 lbs). If you cant do all of the sets at the given reps, the next time out you will try to reach the required reps. This cycle will repeat, it is called progressive overload.

    -If your goal is weight loss just remember you need to eat under your daily maintenance calorie intake to lose weight (or over that to gain weight). If the scale isnt moving, either eat less, or do more cardio to change the calorie balance.
    thanks fourdegrees.

    i should add that i'm a skinny person. i believe that i am referred to as an ectomorph. currently surfing the web for workout routines and nutrition plans.

  6. #6
    Even better. That means you need to eat like a beast, be consistently over your maintenance level. You dont want to gorge out on junk food, but ignore fad healthy eating stuff. Lots of starchy carbs, and meats should be the staple of your diet.

    The progressive overload part works like a charm when you are in a calorie surplus (it gets hard when you cut calories). Those two factors are 100% of what leads to muscle growth.

  7. #7
    This would be a good beginner routine, except the current number of sets listed is a little excessive

    [url]http://www.jefit.com/routines/workout-routine-database.php?id=23045[/url]

    Edit that so no exercise has more then 3 sets. After about 6 months you should be strong enough to start bumping up the number of sets.

  8. #8
    thanks for the headsup. will surely consider the routine, although most of my routine consists of most of the workouts. note: i don't have access to all the gym equipment. we just set up our own gym with the second hand stuff we obtained. still, will start with the routine you recommended, with the equipment we currently have in house

  9. #9
    Ahh ok. The key with that routine is that it is hitting your major lifts twice a week. The one body part a week type splits arent as effective if you arent on roids

  10. #10
    all the more reason to focus on doing this routine especially the chest area

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