Thread: Help with the right program

Originally Posted by Bridean38

Hey guys, was looking for some advice if you don't mind.

I've never been an expert in fitness. A few years ago I embarked on a journey to lose weight. I was huge back then. I lost loads of fat (6.5-7st). At the time I didn't look great as I ended up gaunt but skinny fat if that makes sense.

Like lots of people during lockdown, I put loads of weight on (no where near what I was)

I've been back to training for a couple of months now but this time decided to opt for weight training over cardio. My current set up is (per week):

2x push sessions
2x pull sessions
2x leg sessions

I've seen some good gains in muscle in some areas like my shoulders and arms, especially when I flex. Other areas are less noticeable as I'm still carrying too much fat. In fact I'm not sure I've lost much fat at all.

My aim is to strip fat whilst simultaneously building muscle. Is there a better way I can go about my training? Should I include cardio?

Work rate and determination aren't issues for me. But a lack of knowledge and education in weight training are.

Thanks everyone 😊

Any ideas on good workouts or resources would be very much appreciated.

Advice can be simple or complex depending how far you go down the rabbit hole.

Beginners don't need much to make progress in the beginning. Your current 6 sessions a week is probably too much if you're starting off very untrained. A 4-day Upper-Lower could be better, with 1-2 days of active recovery (cycling, running, etc.).

Some good free programs are:
Candito Linear
Fierce 5
Vikings
AllPros

Train mostly the compound movements with small accessories at the end. That will build you up well with consistency over time.