newbie: help with training

[oldgeezer]

hi everyone

I'm very new to weight training and very much would like some input on training, seems like the more i read the more confused i become. you can call me forest gump, if you like.

info about me

58 male, 6'3" 200lb body fat unknown
current diet 3300 cal fat 86g 23% protein 250g 30% carbs 380g 43%
my goal is to add 10 to 15lbs muscle and lose some upper body fat. would love to bench my weight before i croak.

aerobic exercising last 10 years. intense 1 hour 3x per week, 25% workout is at max. 15% incline treadmill or resistance elliptical. what i'm getting at is my legs are strong but upper body sucks. i've been doing a 5 day pyrimid weight training last 2 weeks. but seems complicated and time consuming. would like to get into a good beginners (simple remember i'm forest gump) 4 day 1 to 1 1/2 hour per day routine.

questions i have.
1. since my lower body is so much stronger than my upper body (example friday i did leg press 6 rep 420lb, leg ext 6 rep 190lb vs. lying tricep ext 9 rep 40lb, bb curl 8 rep 50lb) should i just consentrate on the upper body??
2. I saw one post by Zidane 8 day training cycle would that be something i should look into.
3. the trainer at the gym showed me at EDT program is that a good program.

so if someone could point me in the right direction i sure would be greatful.

[WetWorks]

your diet needs work. read this link and it will help with your goals. your diet will determine your how well your goal will be. are you on TRT = Testosterone Replacement Therapy?

http://steroidworld.com/forums/showthread.php?t=4625

[oldgeezer]

Originally Posted by WetWorks

your diet needs work. read this link and it will help with your goals. your diet will determine your how well your goal will be. are you on TRT = Testosterone Replacement Therapy?

http://steroidworld.com/forums/showthread.php?t=4625

thanks ww i will try the keto diet looks like very easy diet to fallow.

Testosterone Replacement Therapy no i have never tried it.
right now i just what to get my diet and training down. when i have good routine then i will, but right now those are my main concerns.
boy i will sure have to change my cardio. why only 120 bpm???? christ i'm resting at 140 bpm and peak at 150-155 bpm with my cardio now.

oh and bsu is ranked 4th by the bce.....go broncos

[breakthrough]

Usually I don't say you must do this or you definitely have to do that, but definitely work your legs too. When you train your legs and your legs get bigger and stronger your body is able to hold and support more muscle, promoting more overall strength. If you want more mass up top, pay more attention to the muscles down below.

[powerman]

Originally Posted by oldgeezer

thanks ww i will try the keto diet looks like very easy diet to fallow.

Testosterone Replacement Therapy no i have never tried it.
right now i just what to get my diet and training down. when i have good routine then i will, but right now those are my main concerns.
boy i will sure have to change my cardio. why only 120 bpm???? christ i'm resting at 140 bpm and peak at 150-155 bpm with my cardio now.

oh and bsu is ranked 4th by the bce.....go broncos

Originally Posted by WetWorks

your diet needs work. read this link and it will help with your goals. your diet will determine your how well your goal will be. are you on TRT = Testosterone Replacement Therapy?

http://steroidworld.com/forums/showthread.php?t=4625

Originally Posted by breakthrough

Usually I don't say you must do this or you definitely have to do that, but definitely work your legs too. When you train your legs and your legs get bigger and stronger your body is able to hold and support more muscle, promoting more overall strength. If you want more mass up top, pay more attention to the muscles down below.

Definitely keep training your legs.
Seriously look into TRT youll feel like your 30 again

GO BIG TEN ........IOWA's my last hope this year...lol

[Gman]

Hit your legs! They are the foundation for the mountain. If you can do free weight squats Try and do light weight sets for 20 reps X 5 when you got this down and your form is good go up in weight. Ditch all the other leg shaping exercises (I know some will disagree) Just concentrate on squats. Upper body divide it up, most go with back/chest shoulders/arms. Workout 3 or 4 times per week using high intensity. Try to increase weight and/or reps every 2 weeks. At you age, lol, keep you overall set count low don't overtrain it is really easy to do. take a week off every couple of months, vary your exercises one week do flat bench, next do incline......Keep it simple eat more protein and have plenty of sex best first thing in morning ( i just added in this part)

[breakthrough]

Originally Posted by Gman

Hit your legs! They are the foundation for the mountain. If you can do free weight squats Try and do light weight sets for 20 reps X 5 when you got this down and your form is good go up in weight. Ditch all the other leg shaping exercises (I know some will disagree) Just concentrate on squats. Upper body divide it up, most go with back/chest shoulders/arms. Workout 3 or 4 times per week using high intensity. Try to increase weight and/or reps every 2 weeks. At you age, lol, keep you overall set count low don't overtrain it is really easy to do. take a week off every couple of months, vary your exercises one week do flat bench, next do incline......Keep it simple eat more protein and have plenty of sex best first thing in morning ( i just added in this part)

Bump this all....especially the sex. Well said Gman, well said.

[Replicator]

Bump Breakthrough bumping Gman
rep

[WetWorks]

at your age TRT is a must, cause your Test level is basically none existent.

[Replicator]

Originally Posted by WetWorks

at your age TRT is a must, cause your Test level is basically none existent.

bump wetworks......... I am 54 and self administer 250mg of enathate between cycles
rep

[oldgeezer]

thanks everyone definitly will keep working on my legs thats the part i feel most confident in. working on a training schedule but have not finished yet. hope to get some feed back on it when finished but have to go to club meeting tonight. if i do a trt when is the best time to start it since all of my male hormons have been depleted lol

[Gman]

You can start when ever you want no real set time to begin, up to you.

[WetWorks]

A.s.a.p.

[breakthrough]

Originally Posted by oldgeezer

thanks everyone definitly will keep working on my legs thats the part i feel most confident in. working on a training schedule but have not finished yet. hope to get some feed back on it when finished but have to go to club meeting tonight. if i do a trt when is the best time to start it since all of my male hormons have been depleted lol

I'm not sure what you mean by "training schedule" but if you're planning on following a specific routine, you may plateau after just a few weeks. Like Gman was saying before, always keep things fresh and never do the same workout twice in a row. What I mean is that if Monday is going to be Chest then make sure you do not do the same exercises two Monday's in a row. This will help keep the gains coming.

[Replicator]

Originally Posted by oldgeezer

thanks everyone definitly will keep working on my legs thats the part i feel most confident in. working on a training schedule but have not finished yet. hope to get some feed back on it when finished but have to go to club meeting tonight. if i do a trt when is the best time to start it since all of my male hormons have been depleted lol

TRT is for life and administered no matter what you do...its the cycles above the TRT that have to be planned.
Yu would be well advised to start your TRT yesterday
rep

[Replicator]

Originally Posted by breakthrough

I'm not sure what you mean by "training schedule" but if you're planning on following a specific routine, you may plateau after just a few weeks. Like Gman was saying before, always keep things fresh and never do the same workout twice in a row. What I mean is that if Monday is going to be Chest then make sure you do not do the same exercises two Monday's in a row. This will help keep the gains coming.

Just to add to this make up a Routine that has you training all the body parts over a week,broken into 3-4 days of that week and useing the good basic big exercises eg Squats (leg presses if probs with Squating) Deadlifts, bench press with Dumbells, benchpressing with a Barbell has damaged untold amout of trainers shoulders as if fixes you in a set position but Dumbells give you the flexability of your own body to do them in your own natural motion.
+ other big pressing and pulling exercises soing no more thatn 5-6 exrecises per time in the gym.
example
Mon.... Legs
Wed... back & Shoulders
Fri ..Chest & arms


rep

[breakthrough]

Originally Posted by Replicator

Just to add to this make up a Routine that has you training all the body parts over a week,broken into 3-4 days of that week and useing the good basic big exercises eg Squats (leg presses if probs with Squating) Deadlifts, bench press with Dumbells, benchpressing with a Barbell has damaged untold amout of trainers shoulders as if fixes you in a set position but Dumbells give you the flexability of your own body to do them in your own natural motion.
+ other big pressing and pulling exercises soing no more thatn 5-6 exrecises per time in the gym.
example
Mon.... Legs
Wed... back & Shoulders
Fri ..Chest & arms


rep

Bump this. I agree with the barbell making people more susceptible to injury, however, it has been said that they build more size because they allow you to use more weight. I switch between dumbbells and barbells. Dumbbells do feel more natural and allow greater range of movement. As rep was saying, the big compound movements are the most important rather than isolated movements.....like the military press for shoulders.

[Replicator]

Originally Posted by breakthrough

Bump this. I agree with the barbell making people more susceptible to injury, however, it has been said that they build more size because they allow you to use more weight. I switch between dumbbells and barbells. Dumbbells do feel more natural and allow greater range of movement. As rep was saying, the big compound movements are the most important rather than isolated movements.....like the military press for shoulders.

Yea BT
I should have added that it is only the FLAT Barbell press that seems to give the probs, the incline and decline are okay with the barbell , This is how it is for me.
rep

[breakthrough]

Originally Posted by Replicator

Yea BT
I should have added that it is only the FLAT Barbell press that seems to give the probs, the incline and decline are okay with the barbell , This is how it is for me.
rep

I got you.

[oldgeezer]

thanks breakthru,replicator,wetworks, gman, supy1962 hope i got everyone. i think i'm getting a good foundation for my workouts. its funny tho, my legs feel like they want to work out everyday.

and this kinda works for my schedule

tues-shoulders and triceps
wed.-legs
thurs-chest and biceps
sat-back and abs
i split the arms becuase there so damn sore and if you think i should to the legs tue i could change it

i think i would like to try trt which i know little about and probably should go to the vip section

[oldgeezer]

forgot i will be doing all compound exercises

[breakthrough]

Originally Posted by oldgeezer

thanks breakthru,replicator,wetworks, gman, supy1962 hope i got everyone. i think i'm getting a good foundation for my workouts. its funny tho, my legs feel like they want to work out everyday.

and this kinda works for my schedule

tues-shoulders and triceps
wed.-legs
thurs-chest and biceps
sat-back and abs
i split the arms becuase there so damn sore and if you think i should to the legs tue i could change it

i think i would like to try trt which i know little about and probably should go to the vip section

My legs feel like they never want to work out again! There are things I like about doing legs, but I could do without the shakes and the nausea......Supy, I know you feel me on this.

[Gman]

Originally Posted by oldgeezer

thanks breakthru,replicator,wetworks, gman, supy1962 hope i got everyone. i think i'm getting a good foundation for my workouts. its funny tho, my legs feel like they want to work out everyday.

and this kinda works for my schedule

tues-shoulders and triceps
wed.-legs
thurs-chest and biceps
sat-back and abs
i split the arms becuase there so damn sore and if you think i should to the legs tue i could change it

i think i would like to try trt which i know little about and probably should go to the vip section

Looks good keep it simple and don't overtrain. If you begin to feel tired over several days take a few days off. Rome wasn't built in a day.

[oldgeezer]

did legs this evening leg press increased 30lb since friday 450 plus sled ok i'm ready for my therapy will move on to the vip section hope see you there