Help me build a workout plan around Olympic lifts and free weights for burning fat, building muscle...
July 25, 2012 7:18 AM Subscribe
Working out: Help me build a workout plan around Olympic lifts and free weights for burning fat, building muscle...
posted by MMALR to health & fitness (9 answers total) 13 users marked this as a favorite
I've been working out religiously since the beginning of the year. No, it wasn't a New Year's resolution per se, more like a... "I'm tired of being a tad overweight" kind of thing. I used to weight 180 lbs. in high school. At the beginning of the year, I was 240 lbs at 5'11". Surprisingly, I didn't look overweight as I do have quite a bit of muscle on my body from various outdoor activities, etc. But I did gain some lbs by not working out at all over the last 6 months of last year.
Anyways... long story short, I'm currently utilizing a set of Olympic weights I purchased. I've been pulling down snatches, cleans, and clean and jerk sessions combined with jump rope, some boxing, and various body weight workouts (suicides, burpees, pushups, complete ab workouts). I've dropped roughly 20 lbs, and I've noticeably gained muscle. My diet hasn't been as strict as it should be, so under the current workout routine, I should be able to push on down to 210 if I'm more strict with what I eat.
The problem is... I have no idea how to work out a routine. Obviously, I need to compartmentalize these workouts for regions of the body. I'm not really focusing on groups of muscles every other day. I'm just doing whatever I can when I work out.
At my current rate, I can usually go three days straight before I need to recover, and the third day is normally cardio with boxing and body weight stuff, not really taxing on some of the bigger muscles.
Can anyone point me in the right direction as to how I can lay out an effective workout plan? I would like to add some workouts to my plan as well as I'm mostly doing cleans as a full body workout coupled with shoulder presses and benches, but that doesn't seem like it is enough. Also, I would like some guidance as to how I should break down my workouts every day for each muscle group? Should I be doing arms, shoulders one day, then legs, chest the next? I recall in HS this being one of the methods. In any case, I need some education.