newbie question

[Winston666]

sorry if this is inappropriate for a first post but I have a few questions.

I'm 185. 6'-0". 40 yrs old. not alot of fat - mostly just a little around the middle, but by no means "a gut". I used to work out semi-regular about 10 years ago but marriage, a kid, and career took priority. Now I amd trying not to look like most guys my age.

I work out on a bowflex type machine (Weider Crossbow) every second day mostly arms, chest, shoulders, back, abs. I use free weights for these exercises as well. Been doing this for about 9 months. Mostly with heavier/more resistance for low reps (8-10) for 3 sets. Usually 3 exercises per target muscle.

I'm using Dynamex Xpand, Tribex, and whey protein shakes (various brands) along with healthy eating (around 2500-3500 per day).  No cardio/aerobics. I've never seemed to need it and not sure if thats good to do when trying to build mass.

Hope that's enough info - now I'm wondering:

1) what is best for rapid growth? high weight/low reps, more calories, etc - I'm mostly concerned about shoulders and arms. For some reason I have no problem gaining on my pecs. I've been getting decent gains but wouldn't mind some input to see if I can get better gains.

2) can I lose the excess around my waist with fat burners, maybe aerobics, and still gain lean mass or is that counter-productive? Could the diet and supplements (creatine in Xpand) be making this difficult to get rid of? I wake up some mornings pretty tight in the waist area, then by mid-day/early evening I can't see my abs anymore.

Any help would be greatly appreciated

[KAM]

as for leaning out you need to do cardio.   i wouldn't run, bad on the joints and kills your legs as far as sizes goes.  all i would do is walk for 30 min 3 times a week but you need to keep your heart rate in you fat burning range.  you can do this by adjusting the incline, incline on 9 and speed on 2.8mph work's great for me. by doing this you won't have to worry about losing to much muscle while losing fat around you midsection.

[blondmusclhunk]

First get rid of the bowflex and invest some of that towards a gym.
second:  Hit free weights hard and heavy each body part once a week
third: I'd like to see your routine im sure there are things that could be easily changes for you to see results faster.
fourth are you getting enough protein 1 to 1.5 grams per pound of bodyweight?

[JackCheze]

Ok, so I'm gonna be different from the other posters...

Stop with the beach muscles already! If you wanna pack on serious strength and muscle you HAVE to work your legs, and I'm not talking curls and extensions. Squats are the GODFATHER of the legs, if you can't do them (I mean Can't, not don't want to) you'll have to settle for less, like leg press. But the bottom line is that training your biggest muscle groups will affect all of your training, don't neglect your legs

[Winston666]

First get rid of the bowflex and invest some of that towards a gym.
second:  Hit free weights hard and heavy each body part once a week
third: I'd like to see your routine im sure there are things that could be easily changes for you to see results faster.
fourth are you getting enough protein 1 to 1.5 grams per pound of bodyweight?

My protein is usually 1 gram per pound of bodyweight - sometimes more but usually not less.

Obviously my bowflex thinigie's "weight measurements" are inaccurate. I can't go to a gym as I live in a small town, work an hour from home in the "big city", run a home based business in the evenings and weekends as well as raise a 5 yr old and maintain a healthy marriage. Working out at home is what I have to do and a full blown gym at home is not an option for both space and $$$

 but here is my general workout...

CHEST
Bench Press (incline, decline, straight) with bowflex (200 lb resistance) 3 x 10 reps each
dumbell fly (incline on bench w/free weights) 25 lb - 3 x 10

SHOULDERS (free weights)
dumbell press - front raise - lateral raise  - 25lb 3x10 reps ea
upright row (with bowflex @ 120 resistance) 3 x 10

BICEPS (free weights)
hammer curls, concentration curls, 21's (25 lb dumbells) 3x10 reps ea
sometimes 3 x 10 of curls on bowflex around 160 resistance

TRICEPS (free weights)
kick backs - extensions (25lb dumbells) 3x10 reps ea
close grip bench (25lb dumbells) 3x10 reps ea
push downs on bowflex around 120 resistance 3x10 reps ea

ABS
usually 100-200 situps (been doing this per day for the last week and it's going good) 3x10 reps ea

BACK (machine)
behind neck pulldown - close grip pulldown - lat pulldown 3x10 reps ea
these are generally with 200lb resistance on bowflex

LEGS/ASS/ETC
Don't work these out. Wife likes them as they are and I don't want huge horkin thighs. I tone maybe once a week doing girl leg lift things with my wife when she works out.


My workout has generally been (each part 2x per week)
DAY 1 - CHEST - BICEPS - SHOULDERS - ABS
DAY 2 - BACK - TRICEPS - ABS
DAY 3 - OFF

[jk1149]

winston, your workout plan looks like mine. And I'm in the same type of situation with kids and marriage. I work out 4 nights a week at a gym on my way home and it works in my schedule pretty good.

[blondmusclhunk]

Well dude that is tough,
But you got to change a few things as best you can.  Invest in a barbell if you can and  bench that can inlcine.  You can hit most your body with a barbell.

Ive been working out since I was 16 Im almost 27 now but believe me Ive tried some machines and have gotten freinds off of machines and what a difference.


If your getting 10 reps add weight the key is you should be struggling at 8 reps.

Chest:
Dude you really dont need decline!  Gravity lowers the chest anyway concentrate on inlcine and flat  Try for 1 warm up set and 3-4 working sets at  6-8 reps you need to be struggling at the 8th rep. 

Shoulders:
Need to add rear delts.  Bent over laterals work the rear delts

Biceps.
again a barbell is necessary for standing barbell curls, this is your bigger mass builder. 
seated dumbell curls
hammer curls
not more than 9 sets total 6-8 reps.

Triceps:
loose the kickbacks and try to do skull crushers if you can!  mass builder!!

Back:
Dont do behind the neck this is hell on your shoulders!!! do front pulldowns with the wide bar
again if you had a bar...dead lifts
Dumbell rows are a must
Close grip rows
The back is a huge muscle need to go heavy with this.

I know spending extra on some equipment might see silly but trust me its worth it and most sports stores are reasonable.  Even better you can get good deals on used weights like a good bench barbell and weight plates.

This is the next important thing:  Work out each muscle once a week heavy!!!! If you want to build some muscle.  Your muscles grow when you rest.  I do this and im six foot 248 solid. I need rest.

Abs 3 times a week is more than enough.  Like any other muscle you can overtrain them and not see hard defined abs.

LEGS!!! You have to work legs unless you want to look silly proportionally.  Squats, extensions, curls, calves.

I see you work downtown, It might be easy to invest in a gym downtown and work out there then go home???  If not look into picking up some free weights.


As far as loosing fat.  Muscle burns fat the more muscle you have the easier it is.  I do cardio once a week 30 minutes.

As far as natural over the counter supplements.
Protein is number one make sure again to get a little more than your weight in it.
Powedered glutamine. The most abundant amino in muscle aids muscle recovery.
Creatine
Multi vitamin ( a good one not like one a day brand)

Thats it if you make a few changes ie go heavier if you can. work out once a week each muscle heavy.

Let me know dude whatcha think!!