[JT42]

First off I tried looking at the Iron Thread but I wasnt getting specific info and it was taking forever sorting through 46 pages of info.

Here is my background:
28 years old
6'4"
210 pounds

I have never worked out as far as weights/gym consistently but have always led a very active lifestyle with snowboarding, mountain biking, football, basketball, etc.

I maintained a 190 weight for years and years until I had my back surgery and being laid up for over a year got me all the way up to 220 even though I tried to stay as active as possible.


Its been a year since my surgery though and I am as healed as I will ever get so its time to get back in shape. I have been working out for 3 weeks now and I have dropped 10 pounds and gotten some strength back but not sure if I am doing enough so I am looking for suggestions.

I go to the gym 6 days a week for about 1.5 hours a day. I always do cardio for 30 minutes and I rotate between the treadmill, elliptical, and arc trainer machines.

As far as weights, I am sticking to machines rather than free weights for the structure because I am worried about my back muscles being weak. I plan on using machines for 5-6 weeks to ensure I have some strength back before moving to the free weights. I do an hour weight routine every day rotating upper body one day and legs/core the next.

I do not take any supplaments but I am not opposed to them if they would help. I have heard that using supplaments to build strength works but once you stop working out/stop taking them your body will go soft rather quickly. I have no clue if that is accurate since I have no experience.

Sorry for the long post but I am just looking for suggestions to speed up my progress. Should I take some type of supplament? Are there specific exercises that I should be doing? I am not looking to bulk up Ubereem style but just to gain strength back and get back in shape.

Thanks for any help you guys can provide.

[Tripod]

Well, what reasons are you working out for other than to get into shape? If it's just to feel better, look better, and get stronger in general, I wouldn't suggest taking any supplement tbh. If it's to compete for something later down the line or if you're really set on making distinct goals in strength, then it would be something to consider, but still not necessary.

Since you've only been back 3 weeks from a 1 year layoff and surgery, you should definitely keep the weights light for now. Nothing that will make you too painfully sore the next day so you can make sure you develop your aux muscles again and not hurt yourself.

I'm personally an anti machine guy, but not necessarily so for casual lifters. But since you go 6 days/week, I'd definitely consider you more than casual. I would do free weights if I were you the next time you go, but definitely keep it on the light side. Definitely no where near failure during your lifts. Keep that up for about a week or two and steadily increase weight throughout that period, but still dont get close to failure. This shuld help develop your aux muscles and back/core to decent strength again.

What are your end-game goals, so I can know what you're exactly looking for?

[JT42]

Thanks for the suggestions Tripod. You actually stated my goals perfectly:

feel better, look better, and get stronger in general

Regardless of weights or routine I feel a lot better when going to the gym than on a day I have to miss so just going takes care of the "feel better" part.

I definitely want to look better and get stronger though. I dont plan on competing or anything so no need to be able to bench 500 pounds or anything crazy. I just want my strength and endurance back up so I can snowboard this winter without any worries.

[Thaispider]

get on tEH ROIDZ bro

[MKZ]

Originally Posted by Thaispider

get on tEH ROIDZ bro

you misspelled Horse Meat.

[vikingpride]

Originally Posted by MKZ

you misspelled Horse Meat.

You mean shark steaks.

Anyways JT, one thing i'm wondering is that 6 days a week might be a little much and is actually counterproductive. I say this because you need to allow time for your body and muscles to recover and rest. One day a week prob won't really do that, especially if you don't have much experience lifting.

Also what kind of lifts are you doing? Because that will help determine how much rest you need, just so you don't fry your CNS. I'm sure SP will be in here soon though to clear things up. lol

[wafb]

Originally Posted by Thaispider

get on tEH ROIDZ bro

This.

[Tripod]

If you work out 6 days a week, I'd probably break it into three categories so your muscles have 2 days to recuperate.

Something like, push, pull, legs.

Push could look like:
Bench/Incline/Military/Cables/Butterfly, etc

Pull:
Lats/seated rows/upright rows/uhhh....I'll think of more

Legs:
Squat/dead lift/power, hang cleans (later after your back feels better)/and things to work your calves and hips as well.

Just a suggestion.

[JT42]

Originally Posted by Tripod

If you work out 6 days a week, I'd probably break it into three categories so your muscles have 2 days to recuperate.

This could be one reason I find it difficult to lift very heavy yet. I know at first it was just the muscle shock of not having lifted for so long but after three weeks I really havent moved up a great deal in total weight. Perhaps because I am not allowing muscles long enough to recover before working them again?

[vikingpride]

Originally Posted by Tripod

If you work out 6 days a week, I'd probably break it into three categories so your muscles have 2 days to recuperate.

Something like, push, pull, legs.

Push could look like:
Bench/Incline/Military/Cables/Butterfly, etc

Pull:
Lats/seated rows/upright rows/uhhh....I'll think of more

Legs:
Squat/dead lift/power, hang cleans (later after your back feels better)/and things to work your calves and hips as well.

Just a suggestion.

That sounds like good advice.

The main thing is you really don't want to be doing really CNS taxing lifts like DL's and squats like 3 times a week.