Please help me with an effective resistance training plan. I have an initial plan at the bottom. I want to keep it simple. If it seems solid, let me know that as well. I also want to provide some background and realistic expectations.

Thanks.


Background:
Skinny Fat guy, has lost significant weight (over 20% of body weight), and therefore SIGNIFICANT strength in the past 6 months (as a Wild guess, 50% strength loss...really). NO excercise during that period due to injury.

Goals:
1) "Quickly" add Muscle Mass for aesthetic purposes. Bigger Quads, Shoulders, Arms, Chest etc.
2) Limit the amount of fat added back during mass gain. Said another way, add (some of) the lost body weight back as muscle, rather than fat. (Probably ultimately like to add 20 total pounds or so, if it matters).
3) Return to general health and increase general strength and performance (including lifting, running, and jumping). Should come as a natural by product.


'Restrictions':
1) Recovering from surgery, so I will have to ease in to this in terms of amount of weight I can lift. Not a 'problem', just worth noting. As an example, squats will initially be totally unweighted.
2) Plan should rely on BB moves and some DB work performed in simple cage with cable attachment.
3) Realistically, you could assume a 65-75% clean diet. I point this out to be realistic, and so that you can give me input on how this may effect my progress or change my lifting plan. Macros will likely be along the lines of 40-30-30 c-p-f, perhaps a little higher in p and a litlle lower in f. Since I plan on adding muscle, I will eat a little above maintenance. I will err on the side of too few calories, probably, in an effort to limit the fat that I regain.
4) I'd like to incorporate low intensity cardio few times a week. Initially, this will be short walks. Ultimately, I plan to return to running.
5) As you can see, I'd like a total body plan. I seemed to enjoy that more, and am more likely to continue and improve under a total body plan.
6) I can invest about 45 minutes a day, 2 (or 3) days a week for lifting. Point blank, is this plan below enough volume? Do I need to go to 3 days a week?

My plan:

Light cardio 3 times per week.
Assume a rest of 90 seconds between sets.
Assume performed in the order listed.
Lifts in (Paren) may infrequently replace the lift they are listed next to for that day.
All lifts performed at 3 sets of 8 reps
Perform for 8 weeks and evaluate.


Wednesday:

Barbell bench press (Incline Bench)
Barbell Full Squat
DB seated shoulder Press
Barbell Deadlift
DB/Hammer curls (Barbell Curls)
Seated Cable Row (Cable Pull Downs)


Saturday:

Barbell Full Squat
Barbell bench press (Incline Bench)
Standing Calf Raise
DB seated shoulder Press
DB Tricep Kickback
DB Front Raise (DB Side Raise)

Based on the response, I'll assume my 2 times a week weight plan is complete enough to test.

I don't like the plan frankly.

Use different varations. Here's a quick plan to ponder:

Day 1 - 5x5

Back squat
RDL
Bench press
Seated cable row
Standing BB curl
Lying tricep extensions


Day 2 - 3x8
Deadlift
Bulgarian split squats
Incline bench press
Pullups/pulldowns
DB lateral raises
Standing calf raises

Thanks for the feedback. So, based on your suggestion however, it is possible to get results with the VOLUME I described. You are simply more concerned with my choices in variety of lifts.

I think I can work with your suggestions, although the biggest change really seems to be the addition of Bulgarian Split squats (probably pretty challenging for me right now) and the RDL. I have never done Romanian Dead Lifts, and will certainly have to work on regaining some flexibility to do them properly.

Lastly, any logic to your suggestion of 5x5 on day 1 (and 8x3 on day two)? Is it just personal preference for those particular lifts?

I don't like the plan frankly.

Use different varations. Here's a quick plan to ponder:

Day 1 - 5x5

Back squat
RDL
Bench press
Seated cable row
Standing BB curl
Lying tricep extensions


Day 2 - 3x8
Deadlift
Bulgarian split squats
Incline bench press
Pullups/pulldowns
DB lateral raises
Hammer curls

If you are fairly new to weight training or have not really trained consistently, I would suggest using a program that has already been proven to work rather than leave the guess work up to yourself. If you're talking full body programs then Bill Starr's 5x5 is good. Even better, I would suggest Ripptoe's Starting Strength. Ive been on this program for 2-3 weeks now and I really like it. It revolves around a few basic compound movements done 3x per week. It's high intensity, low volume. Bodybuilding.com forums have more information on this program. Or you can get the book as many have done.


Best of Luck to you.

Thanks for the feedback. So, based on your suggestion however, it is possible to get results with the VOLUME I described. You are simply more concerned with my choices in variety of lifts.

I think I can work with your suggestions, although the biggest change really seems to be the addition of Bulgarian Split squats (probably pretty challenging for me right now) and the RDL. I have never done Romanian Dead Lifts, and will certainly have to work on regaining some flexibility to do them properly.

Lastly, any logic to your suggestion of 5x5 on day 1 (and 8x3 on day two)? Is it just personal preference for those particular lifts?

I'm a big fan of alternating set/rep parameters thoughout the week and training blocks, usually 4 weeks.

You can use leg curls instead of RDL's but obviously they won't give you the same response.

Your volume is close to what i prescribed. If you have the time during your 2 days of training i would look into Waterbury's "2x4 Muscle" program where he describes how you can train 2x/day for 2 days/week.

Lastly, any logic to your suggestion of 5x5 on day 1 (and 8x3 on day two)? Is it just personal preference for those particular lifts?
I think canada is suggesting 3 sets of 8 reps -- Western notation system.

I think canada is suggesting 3 sets of 8 reps -- Western notation system.

This guy is smart. :D

I'm a big fan of alternating set/rep parameters thoughout the week and training blocks, usually 4 weeks.

You can use leg curls instead of RDL's but obviously they won't give you the same response.

Your volume is close to what i prescribed. If you have the time during your 2 days of training i would look into Waterbury's "2x4 Muscle" program where he describes how you can train 2x/day for 2 days/week.


Thanks again for the feedback. I have read several of Waterburys things, which is part of the reason I am confident a 2x per week full body plan will work. I do not recall reading 2x4 muscle specifically, but will check it out.

Let me think on this a bit. Thanks again for the perspective.

I think canada is suggesting 3 sets of 8 reps -- Western notation system.

I am smart too....just clearly unable to express it. :)


(I understood what he said, was just wondering why both the 5x5 and 3x8 aspects. anyway .......... )

Thanks again for the feedback. I have read several of Waterburys things, which is part of the reason I am confident a 2x per week full body plan will work. I do not recall reading 2x4 muscle specifically, but will check it out.

Let me think on this a bit. Thanks again for the perspective.

Btw Anon my plan would give you more volume because the total reps are almost exact but with a 5x5 you would lift heavier loads has opposed to 3x8.

This one has stood the test of time.


A:
Crunch 2x15
Squat 3x5-8
Stiffs 1x10
Bench 3x5-8
Pulldown 3x5-8
Thick bar holds 2x60sec.

B:
Side Bend 2x10
Sumos 3x5-8
Press 3x5-8
Curl 3x5-8
Wrist Curl 1x20
Reverse Wrist Curl 1x15
Calves 2x12

Stay consistent in all areas, do not program jump...I've known men to stay consistent with this exact program for 50+weeks without changing a thing except(and not missing workouts!) for maybe the rep ranges.

One guy went from a 195lb 4 day slpit fiend to a 247lb 400+squatter and a 500lb deadlifter on this program, with 19"+ arms at that:tu:

This one has stood the test of time.


A:
Crunch 2x15
Squat 3x5-8
Stiffs 1x10
Bench 3x5-8
Pulldown 3x5-8
Thick bar holds 2x60sec.

B:
Side Bend 2x10
Sumos 3x5-8
Press 3x5-8
Curl 3x5-8
Wrist Curl 1x20
Reverse Wrist Curl 1x15
Calves 2x12

Stay consistent in all areas, do not program jump...I've known men to stay consistent with this exact program for 50+weeks without changing a thing except(and not missing workouts!) for maybe the rep ranges.

One guy went from a 195lb 4 day slpit fiend to a 247lb 400+squatter and a 500lb deadlifter on this program, with 19"+ arms at that:tu:


Source?

Not a fan of that program personally but i've seen alot worst.

Source?

Not a fan of that program personally but i've seen alot worst.
That's a John Christy routine, I believe: http://www.totalstrength.info/article8.htm

I'm sure timber will have more to say about it though. :tu:

If you want an effective training system, keep it simple.

Bill Starr's 5x5 is what I would recommend to you. You will get much stronger, you won't overtrain and you'll lose fat faster. You don't need to be doing bicep curls. You don't need to be doing tricep kickbacks (worst exercise for triceps ever, aside from doing nothing). You need to be doing heavy compounds with proper form several times a week. Focus on a few lifts first to build your base strength.

Do you guys not think since he is just starting out from at the least a long layoff he shouldn't look at higher rep sets? It would seem to be a good idea to learn the lifts he hasn't done that way with a bit lighter weights. Even more importantly it would help to develop the connective tissue and joint strength via a bit higher rep scheme, with the resulting natural reduction in weights used?

After a couple of months, then he could progress into more hypotrophy or strength volumes in his set/rep schemes.

As for 2 days a week, you can do that and progress, especially strarting out. You'll make faster progress with 3 days I'm sure, so I'd add a third day in the near future once you've gotten into it a bit. If you have to trade a cardio session a week for a lifting session, I'd even advise that.

Just something to think about.

Do you guys not think since he is just starting out from at the least a long layoff he shouldn't look at higher rep sets? It would seem to be a good idea to learn the lifts he hasn't done that way with a bit lighter weights. Even more importantly it would help to develop the connective tissue and joint strength via a bit higher rep scheme, with the resulting natural reduction in weights used?

After a couple of months, then he could progress into more hypotrophy or strength volumes in his set/rep schemes.

As for 2 days a week, you can do that an progress, especially strarting out. You'll make faster progress with 3 days I'm sure, so I'd add a third day in the near future once you've gotten into it a bit. If you have to trade a cardio session a week for a lifting session, I'd even advise that.

Just something to think about.

True that.

I'm assuming he knows the lifts. If he doesn't have baseline knowledge then he needs to learn how to lift before he learns what to lift.

Btw Anon my plan would give you more volume because the total reps are almost exact but with a 5x5 you would lift heavier loads has opposed to 3x8.


On the other hand, part of my 'concern' is coming off of surgery and lifting heavier (5x5) rather than lighter with more reps at the beginning. Again, thanks for all the valuable feedback. I'll think on this and let you know what I decide to go with (for better or worse).

That's a John Christy routine, I believe: http://www.totalstrength.info/article8.htm

I'm sure timber will have more to say about it though. :tu:

That's true...He's my strength coach.

If you could walk into his gym and see what results this routine has produced..a person may think differently.

Another young man was in the teenage division in the 181lb area and pulling 550+ in the deadlift with a very similar routine..John knows what he is doing.

His two brothers..well all the Christy brothers are strong mo fos with size to match..

I remember a caller asking John, knowing of his size and strength, asking him: "you don't train that way do you?" John's reply:"I wouldn't have reached this level otherwise"

T

That's true...He's my strength coach.

If you could walk into his gym and see what results this routine has produced..a person may think differently.

Another young man was in the teenage division in the 181lb area and pulling 550+ in the deadlift with a very similar routine..John knows what he is doing.

His two brothers..well all the Christy brothers are strong mo fos with size to match..

I remember a caller asking John, knowing of his size and strength, asking him: "you don't train that way do you?" John's reply:"I wouldn't have reached this level otherwise"

T

I'm sure it works has long has you continue to get stronger. Just not something i would look forward too. Odd looking program to me.