File :-(, x, )
Anonymous
Sup /fit/,

300 lb guy here. I've lost like 50 pounds doing biking, swimming and basketball and decided I'm gonna start visiting a gym aswell. Question is - what excersises should I be doing? I'm renting a small gym with no machines but lots of weights twice a week for one hour. Also, for now I've only trained biceps at home.
I'm looking to improve grip and jumping. Should I focus on something at all right now, or loose another 100 lb until I start special grip etc training.
tl;dr - fat guy needs gym plan, going twice a week for 1 hr
>> Anonymous
kettlebell. get one. now.
>> Anonymous
do some squatz and deadlift and benching. Do it all !
>> Anonymous
http://rapidshare.com/files/104381018/starting.strength.rar

http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

Until you can 1RM squat 1.5x - 2x bodyweight, you have no business starting jump training.
>> Anonymous
>>416863
I've heard working all at once is bad cause you don't recover fast enough.
>> Anonymous
>>416862

WASTE OF MONEY
>> Anonymous
http://en.wikipedia.org/wiki/Kettlebell

you will be shitting out fat with one of those

http://www.youtube.com/watch?v=Lwme8rkzetg
>> Anonymous
>>416866
thanks. what about grip? special training or just focus on squatting for now
>> Anonymous
>>416875

Your grip will improve massively just by holding onto the bar in deadlifts. If you want, get some towels and wrap them around the bar. When DLing, the extra thickness should really hit your grip. You won't have time for stuff like grippers, as you won't need them. But when you get around 1.5x - 2x bodyweight in squats and have set your base in all around body strength should you start getting specialized. Captains of Crush grippers are really nice, and there's an /rs/ floating around here of the Vertical Jump Bible.
>> Anonymous
>>416869
well, there are too many muscle groups to cover before you run out of energy.

OP
here is my current weight program
10X10
mon:
bench press-bent over rows-shrugs-back extensions-neck curls
tues:
squats/deadlifts(choose one)-calf raises-weighted leg lifts-weighted crunches-weighted side extensions.
wed- OFF but do cardio ie jump rope and heavy bag
thurs:
overhead press-bent over rear delt rows-standing curls-tricep raises-forarm curls
fri- same as wed.

for grip suggest you do deadlifts instead of squats as well as pull ups. plus I read if you make your dumbell handles thicker it works your grip better.(rosstraining).

jumping... maybe try burpees, leg work and maybe jump rope.

dont know the exercises for each body part?
http://www.exrx.net/Lists/Directory.html

keep changing it up. keep adding more. keep pushing yourself!!!

congrats OP. just make sure you keep focused on your cardio (biking, swimming) and other enjoyable activities (basketball, etc) and try racket ball if you can.


last suggestion. if you want only go 2 days a week maybe try >youtube for bear complex.
seems a brutal workout that looks to involve many muscles.
>> Anonymous
>>416881
got it, thanks
>> Anonymous
>>416881
got it, thanks