Back to the gym

[Stepheba]

So I started back at the gym today after 3 months off. I am about 5'9", medium build, but not rock hard by any means. I swim and run occasionally.

This time I want to get strong and lean but not BIG. I know it's best to go hi reps/lower weight to get the definition and leanness, but I can't seem to find any good workout schedules. I can't be going 6 days a week, 4 at the most realistically.

Anyone know any good workouts or schedules? Maybe a link to a website?

Thanks

 

[2Bhumble]

Stepheba-
Congrats on getting back to the gym. Using high reps for definition is really a myth. You can get lean using lower reps as well - it's your diet that really determines how lean you'll be. You said you want to get strong well find a rep range of say 8-12 reps and try to add a bit of weight after you hit your target reps. Don't sacrifice form when adding weight. Keep your intensity high enough to challenge your muscles - again without sacrificing form. I don't think you'll "accidently" get big. Getting big takes lots of food. Just keep your diet clean and lift and do cardio on a somewhat regular schedule and you will get lean and strong. Here's a website of veteran bodybuilder who happens to be a christian - you'll learn a lot from his articles http://www.davedraper.com/index.html
God Bless

 

[2ndchance87]

Stepheba-
Congrats on getting back to the gym. Using high reps for definition is really a myth. You can get lean using lower reps as well - it's your diet that really determines how lean you'll be. You said you want to get strong well find a rep range of say 8-12 reps and try to add a bit of weight after you hit your target reps. Don't sacrifice form when adding weight. Keep your intensity high enough to challenge your muscles - again without sacrificing form. I don't think you'll "accidently" get big. Getting big takes lots of food. Just keep your diet clean and lift and do cardio on a somewhat regular schedule and you will get lean and strong. Here's a website of veteran bodybuilder who happens to be a christian - you'll learn a lot from his articles http://www.davedraper.com/index.html
God Bless

hey its funny because i stopped goin to the gym once school started up again, which was last summer. I lost a lot of weight cause i was in an out of the hospital. Now I wanna get big, but not crazy big just enough to have more energy and more strength and...OH come on! you know what i mean. LOL. thanks...sort of like what he wanted above, but i think i have to start from the top, because ive lost all form...

 

[TheSilentMan]

they key to getting big is rest and proper nutrition. Work one muscle group no more than 2-3 times a week and get plenty of protein and calories. Im bulking as we speak.

 

[Bunnymedic]

Hey former baumdotcomer!
I know I'm not a guy but heres my schedual and it works great for me

Mon--20 min cardio before breakfast(runnning on incline)
Then in the afternoon I do
Back-Tris-Abs

Tues--Quads and Calfs

Wed--45 min of cardio before breakfast (interval training)

Thurs--Chest-Bis-Forearms

Fri--Hamstrings-shoulders

Sat--45 min of cardio before breakfast(interval training)

Sometimes I'll switch it up and do Abs on chest day or shoulders on back day...

Here's my three day a week work out schedual

Mon--45 min of cardio before breakfast(interval training)

Tues-Quads-back-tris

Wed--45 min of cardio before breakfast(interval training)

thurs--Hams-calfs-shoulders

Fri--chest-abs-forearms

Sat--20 min of cardio before breakfast(running on incline)

I am only trying to tone and not get big so I keep my reps in the 20-25 range and try to get a good burn instead of pushing myself to failure on each set.
I usually do supersets too.
For instance,I'll do a set of back then a set of tris...back and forth for three sets each
Then I'll do some abs
When I go for my second round of back and tris I will change exercises...
Hope it helps!
Remember that diet is about 80% of your results,so eat clean and eat often!

 

[Stepheba]

Thanks, Bunny-hero, or I should say -heroine (as you are a woman and all). I usually do like 15-20 min cardio before lifting, then I usually lift two muscle groups, and swim about 1000 yards (i'm working up to a mile a day swimming but, i've been outta swim shape for a while). I superset when I think about it, and usually pair chest/bis, back/tris, legs/shoulders. I know its a cruddy workout, but it kinda works. What I really need is a good gym buddy to keep me motivated.

Anyway thanks! Talk to you soon.