Just some thoughts:
Generally the time needed to see results varies with the person and their previous physical conditioning. But on average, assuming your BF% is dropping, figure 3-4 months to see real gains.
Also, watch how fast you're dropping the weight. The accepted rule for this in the strength training world is: 5Lbs the first week of dieting(much of this will be water weight) and 1-1 1/2lbs for each additional week of dieting. Anymore than that, and you're losing too much muscle along with the fat.
Go by mirror, and not the scale when judging weight loss.
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3-4 times a week is a fine sch. for weightlifting. Anymore than that, and most folks overtrain. Keep the sessions in the 45-60 minute range. Studies have shown that your testosterone levels start to taper down after about 60 minutes of intense exercise. The old train 3 hrs a day, 7 days a week clap trap one reads about in the magazine is a bunch of hogwash. Most of those guys are either lazy, bsing you, or loaded up on AAS.
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Rep selection is also important when figuring out a training programs. Here are are the general guidelines for this:
1-5 reps generally useful for strength gains(through targeting of the IIb FT muscle fibers).
6-10- is used for gains in both strength gains and size gains. It targets the IIb and IIa FT fibers.
10-15 This rep bracket is used when one is looking for musclar endurence, It's also used by some strength coaches to promote weightloss.
15+ You'd be heading into aerobics most of the time.
Time-Under-Tension/Tempo- You'll sometimes see these terms used in the magazines and such. This refers to time it takes to complete a set and various parts of a rep.
Without getting into a long discussion the rules for this is:
Strength gains- the sets should be at a fast pace. Figure on about 30 seconds to complete a set.
Size/Strength- figure the set should take about 40-60 sec. per set.
Sometimes you'll see a number sequence like 3-1-2, that's the tempo. It refers to the number seconds a rep should take you.
The first number is it eccentric(lowering the weight, sometimes called the negative) portion of the rep.
The middle number(s) is for if there's a pause/static hold at some point in the rep.
The last number is the concentric(lifting) part of the rep.
Generally, the negative/eccentric portion of a rep is considered the most important part of the rep for building size/strength.
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Exercise selection:
You should always include the exercises that target the largest/most muscle groups and do them as the first exercise in any training program. So for shoulders, a military press would come before a raise type exercise, because the press works more muscles, and you can use more weight. One of the universal truths in the strength game is the more weight one can handle in good form, the faster all gains will come.
You'll hear various folks pan movements like squats, presses, etc... as bad exercises. The truth is that they're not(there are some nasty exercises, but they're not the ones most people think. Tricep kickbacks, and leg extensions come to mind. yet they find there way into many programs).
Usually when people injure themselves on these so called bad exercises it's because:
a) They had horrible form. Get your form down, and you'll have a much nicer time.
b) Too much weight, too soon. Gains on many exercises come at a slow pace, especially for the smaller muscle groups. Lift within your means.
c) Not maintaining a muscular balance. Many folks tend to only really work their favorite muscles with much intensity and the others take a backseat. This is bad news, your body will only let things get out of wack so much before something goes snap. All muscle groups are important, and should receive some work at some point.
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Make sure to change your program about every month or so. Muscles adapt to workloads and such very quickly, and gains either slow down or stop. These changes to a program don't need to be drastic, just small things like order of the bodyparts worked, tempo, etc.....
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Aerobics and Weightlifting can mix, but one has to be careful, personally I don't care for structured aerobics. The best way to combine the two is to either do the aerobics on days that you're not lifting, or add the aerobics to the end of your strength training workout.
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Free weights are best for most exercises as they force you to balance the workload, but certain machines are nice for certain exercises. They certainly are a welcomed change of pace sometimes.
Stay away from the Smith machine. It locks you into a specific plane of motion and over time, this will injure your joints.
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Spark, personally here's how I'd handle the shoulder thing:
Monday:
Arms/shoulders:
Triceps:
4x8 Close grip benches( I put my hands about 14-16" apart on these. I'm 6' tall for reference) .
3x8 Tricep extensions.
2x8 Press downs or french press.
Biceps:
3x8 Barbell curls.
4x8 Hammer curls.
2x8 Reverse curls.
Shoulders:
3x10 Military press.
3x10 Rear delt raises.
Wed: Legs/calves(alertnating between hamstring/quad specific every week)
5x6-8 Squats/Deadlift
3x6-8 Hack squats/Leg press.
2x10-12 Weighted step-ups or lunges.
6x8-10 Dumbbell calf raises.
2x8-10 Hyper extensions.
Fri: Chest/Back
Chest:
4x6-8 Dumbbell Incline Bench press.
4x6-8 Flat Barbell Bench Press or Dips.
2x10 Dumbbell flyes(optional).
Back:
3x8-10 Pull/Chin-ups(Once you can do 10 clean, start to add extra weight).
3x6-8 Dumbbell or Barbell Rows.
3x8-10 High Pulls or Upright Rows.
Set it up this way so that the Shoulders get plenty of work through the various pressing movements, and on there own day. It's also set up so that the various muscle groups are given ample time to rest. Also many different groups are touched upon. It also provides good variety and almost all the exercises can be done with a simple weight set.
Feel free to play with the sets and reps a bit also.
Also check out the older powerlifting programs by guys like Bill Starr, Rader, etc... they tend to work well for most people.
