Going to start working out at a local gym, you got any tips torben? Want to build a strong base until I start training boxing/thai-boxing this autumn. Getting fit when you're not in a good shape is so goddamn hard by yourself, in a boxing-gym it gets alot easier to push yourself to your limit since you got a coach and alot of other people around you.
very nice dude! and yeah, absolutely agree on the motivation part etc. Also, imo martial arts are the best way to get a general strength and conditioning done that helps in rl!
I have two variants for you, one which is a bit on the athletic side (although not sounding like it), the other a more conservative approach.
athletic:
2 weeks of bodybuilding cycles (=4-5/week, 30min: 2x12 exercises with 30s-1min rest, 10 submax reps per set, it should make you sweat and breath hard)
if you are out of shape, I'd start off with a full body bb circuit 4-5 times a week with emphasis on general conditioning, because you train general str endurance n all that at once, and build a good core of abilities that will help you to train harder later on.
general idea of it is to do one exercise ever 30sec-1minute, totaling 24 exercises or doing two rounds of 12.
the weight you use should not allow you to do more than 12 reps, but you only do 10 (because objective here are cardiovascular, hormonal and str training, and especially getting a general "feel" for training)
weeks 3-5 (3weeks total)
2 lifting days, 3 bodybuilding circuit days/week
on the lifting days you can start concentrating on more complex movements that you might be unfamiliar with now, like correct form of lunges, squats, maybe cleans. you introduce real strenght or bodybuilding style training, whatever you see fit. a push/pull split is nice here.
your bodybuilding circuits are now your active recovery days.
weeks 6-8 (3weeks total)
3lifting days, 2 bodybuilding circuit/jogging/swimming whatever days
at this point you should be a lot more acustomed to training with weights, you can introduce whatever is fun on your off days, but it should not be fooling around but have a real sport aspect, i.e. should make you break a sweat. however be sure to not over do it, getting hurt sucks.
the lifting days can now be even more specific.
weeks 9+
a 3 day split, even more specific training on lifting days, 10-15 minutes of cardio at end of each workout. no more bb circuits for now. you are about to start with martial arts at this point anyway.
examples:
a typical bb cycle:
2x, 1min rest
leg extension
leg curl
calves
lower back
ab curls
obliques
shoulder press
lat pull down
rowing machine
bench press
biceps
triceps
hint: do exercises that are close to eachother in the gym so you dont spend all of your rest running around
also, you can add and remove exercises to emphasis different muscles a day, but you should stay true to a general full body idea
typical 2day split:
1-1.5min rest inbetween sets, 2-3min in between exercises.
warmup 5min cycling/jog whatever
squats 3x12
bench press 3x12
pull ups 3x whatever
bent over rows 3x12
shoulder press/military press 3x12
if you have time and want to, feel free to add a supplementary exercise here and there
my preferred 3 day split
(i like legtraining ^^)
warmup
some leg shit 3x12 (cleans, some machine, whatever)
some more leg shit (squats, lounges, deadlifts, romanian deadlifts you name it)
then either shoulders, back or pecks
then arms
followed by abs
cardio.
:
fuck the bb cycles, just learn to lift with beginner routines, be it strength or bodybuilding. 2months of 3 days a week full body work outs followed by a month or two split workout (i like push/pull splits a lot)
never forget:
be very sure to start eating like you train, or you will work hard without proper gains, which would be sad : )
btw: at this point I am thinking of you as a skinny or small young fellow somewhere around 16-20. if you know yourself around with training, or want to primarily loose some fat while getting in shape, we can think of sth else (although the athletic routine, with proper eating, is a general key to success for any beginner imo) just pm me about it if you like.
also, buy yourself some whey for a post workout shake
