Help Getting (re)Started

[NoVa Dude]

42 years old; I've lost 63 lbs. since April '07 (went from 268 to 205, at 5'11"); BF went from 28% to ~19%; looking to get down to about 15% BF, but maintain my lean mass (or gain some). I hit the weights 3 nights a week at home (about 25 minutes, some compound, some iso, some body weight), and do stairmaster 3 nights a week (about 35 minutes each session), burning about 600 calories per.

Can't do squats; an old cervical spine surgery prohibits me from doing squats with the (heavy) weight on my shoulders (I also work out alone, so that's dangerous); do deadlifts work well for revving metabolism? Am I doing too much cardio? Should I just focus on compound movements for now?

Thanks.

[joemomma]

You're headed in the right direction! There are alternatives to conventional squats that you can do at home - grab some DBs, zercher squats, etc. Go with deadlifts, they are a core exercise that everyone needs to be doing. Do deads not hurt your back? I would stick with the compounds for now - bench, some sort of squat, and deads. You can add in isolation exercises later once you get a good foundation started - the big three will give the accessory muscles plenty of stimulation.

[narcsarge]

I totally agree with joemamma. If you can do Deads without concern for you back, do them. Anything that adds Muscle Mass and works more then one muscle will help rev up your metabolism. The "Big 3", in your case "2" are proven mass builders and should be the core of most workouts.

[NoVa Dude]

Thanks guys. I had never heard of zercher squats until today; I looked it up, and they look like something that may work for me. I'll give 'em a try tonight.

Deads don't hurt my back, but then again, I'm only up to 165# right now (making sure to use the proper form).

[lee thompson]

if you cant squat,can you leg press?

[NoVa Dude]

Originally Posted by lee thompson

if you cant squat,can you leg press?

I can, but I work out at home - no leg press machine there. I basically have a good amount of free weights and a seated press/lat pulldown/leg extension machine.

[joemomma]

Lunges with DB/BB can also be beneficial

[NoVa Dude]

Originally Posted by joemomma

Lunges with DB/BB can also be beneficial

Agree; I did 1 set each (after 1 warm-up set each) of Deads (165#), zercher squats (65#), and 25# dumbbell split squats last night, and it worked well. I found that I can go heavier on the zerchers & split squats.

Thanks for all the advice.

[virus]

Your (i think) the only person who actually like zercher squats that i've ever come across lol (no pun intended.) I for one couldn't hold the bar like it's required to for those.

Split squats I personally don't like either. I'd rather just do straight lunges (even though in essence they are damn near the same exercise.)

[jlozan84]

I'd recommend front squats as well. The cardio is fine -- if you are looking to drop more bodyfat, post your diet.

[NoVa Dude]

After 2 weeks of experimenting with zerchers, the heavier I went, the harder it was to hold the bar across my chest. I'm trying traditional squats again - my upper back & traps are a little thicker than when I had my surgery, so it didn't give me problems on Saturday when I did them (I bought a power rack to help with on & off).

My diet is about 55/25/20 carbs/protein/fat, on a 2200 calorie intake, eating 5-6 times a day. I've been working with a nutritionist/dietician since April, so I have guidance there. I realize the difficulty in dropping BF and gaining (or retaining muscle).

My current workout (since 2/19/08)
1 warm-up & 1 balls-out set of 6-10 reps, 3x/week:

Squats (175)
Bench Press (145)
Deadlifts (195)
Bent Rows (120)
Standing Military Press (120)
Close Grip Press (120)
Calf Raises (55# dumbbell)
Shrugs (205)
Ball Crunches (50 x 2)
20 min HIIT on climber

Climber for 40 minutes at level 6 on 3 non-lifting nights (Sundays off).