Confused and misguided noob. here, please help!

[wordomr]

I apolodize in advance for the long post........

Hey all, I've been working out for a while now, off and on for a few years, doing different exercises and workout routines i've seen here in there (mags, friends, ect.) but I still feel like I am not doing things right. I'm 26, male, 230# not sure of bodyfat% right now (but if i had to guess it would be between 15-20% range, i'll know in Friday), and i lift strictly for asthetic gains, to look good, ect.

I have been doing a 4 day split
Mon-Legs (squats, leg extension, leg curls, calf raise, lunges)
Tues-Chest Bi (DB incline, close grip press, cable press, cable curls, machine curls)
Thurs-Back Tri (rows, pull-ups, tricep cable press, dips,
Fri-Shoulder, Traps (lat and front raises, shoulder press, standing shrug)
I have been doing this routine for about 1 month, about 4 sets in the 8-12 range

I also have some extra bodyfat I am trying to lose, so i know cardio is crutial, but should I be doing cardio after my weights or save cardio on off days?

I signed up with a personal trainer looking to find a better routine and today for the first workout he had me do upper body and will do lower body on friday, so he suggested an upper-lower split, doing each 2 times a week.

I've seen the 5x5 workout that people have been talking about, but from what i have read, it seems as more of a strength building routine (again, my purpose for lifting is 100% asthetic), and deadlifts I shy away from cause #1) i've never been taught how to do one correctly and #2) I injured my lower back about 1.5 months ago and am hesitant to do deadlift in fear I will reinjure

I am looking for opinions, suggestions on workout routines, so please go ahead and tell em what I am doing wrong, right, ect. I'd appreciate it!!!!!

 

[ZGzaZ]

You will build muscle on 5x5, you said you are doing it for looks...I assume that's what you want. I would not base a training routine around fat loss, that's what diet and cardio are for. And if you plan on starting a 5x5, you'll want to do your cardio on off days, as you won't have the energy to do much on lifting days.

 

[Protobuilder]

What he said.

If you're a total noob, just get in the gym and learn how to do the basic compound lifts. Hopefully your trainer can teach you to squat, deadlift, bench, and overhead press properly. That's doubtful. But he does have you on an upper/lower split, 2x/wk., which can be a very solid training program. It'll definitely work at this point.

Cosmetics? Diet. You're a noob so you may be able to build muscle while losing bodyfat. Take advantage of it. What you stuff in your face will determine whether or not you can see your six pack. It will also determine whether you build muscle or not.

About deads and a back injury . . . ANY exercise can cause injury is performed properly. The corollary is, properly performed exercise will not cause injury. Thus, it's not the deadlift you should shy away from. You should stay away from improper deadlifting. SEe if your trainer can teach you. It is deceptively easy -- pick up a barbell and set it down. But it requires coordination of a LOT of muscle and requires you to stay tight throughout. So, it can take awhile to learn and even longer to becoe proficient. It's a terrific exercise though, performed properly and safely. Strong deadlifters and squatters have way less back trouble than the general population.

Good luck.

 

[wordomr]

Ok, so then my next question is, is there an exercise that I can substitute for the deadlift? (as stated above, i have a back injury that I am waiting to heal before I do too strenuous moves)

 

[Protobuilder]

What exercises does your trainer have you doing?

If you have a back injury and can't exercise your back, there are no substitutes that hit your back, and don't hit your back. LoL

Hyperextensions and reverse hyperextensions are decent exercises, especially if you're currently feeble.

 

[fortunatesun]

You also might want to check out the HST links (Hypertrophy Specific Training) in the info sticky.

 

[wordomr]

Sorry, I do have one clarification...... when I stated myself as a noobie, i meant noobie to this site. I have been lifting off and on for years, but due to being in graduate school and a hard science undergrad, lifting on a constant schedule was darn near impossible, so there were times where I could not get into the gym for weeks due to tests, ect., but now that I am done with school (hopefully) and am now in a regular schedule, i can get more into a regular routine.

I've many different workouts (the body for life workout upper-lower split with cardio after every workout, 3-4-5 day splits, ect.)