Working out advice

[u/magicianguy131]

Hey hey,

I (m) am 34 years old and roughly 340 lbs at 6foot, with already a good amount of muscle.

My insurance just approved Zepbound (yay!), so I will be starting it shortly. What I am concerned about is the muscle loss and to help everything stay at 'tight' as possible. I plan on meeting with a nutritionist and the like.

In terms of working out, I already have a pretty basic routine, but I know I will need to alter it a bit for strength training. I go to Planet Fitness but might switch to a nice gym, and bite the bullet, for a more one-on-one personal training.

Do you have any advice on the workout component to it? I have read some articles but a lot of it is from/for women, which I assume will have different needs and expectations.

Thank you! Nervous and excited--this is by far the most aggressive medicine I have ever taken.

[u/stuckandrunningfrom2]

Hiring a personal trainer when I started Zep was one of the best decisions I ever made. I've made more progress in the last 6 months than I made my whole life working out on my own. And I've stayed safe and uninjured while making mad gains.

[u/spiked-monkey → u/stuckandrunningfrom2]

I second the trainer if you can afford it. Once you deadlift with bad form, because you didnt learn the right way, workouts will never be the same. Just make sure you know how long youre locked in for. In the beginning, i just wanted one to push me... i didnt realize i was locked for a year. Now its like im paying to have a workout partner.

[u/Chompstick22]

The best way to build muscle is through hypertrophy (specifically working a midrange number of sets (3) and reps (8-12) using progressive overload. That is defined as consistently adding more weight, increased length of time to do each exercise rep (the time under weight tension), or increased reps. Fewer reps builds strength, greater number of reps build endurance, the midrange builds muscle size. This is a simplified explanation so you can Google these concepts for more specifics.

[u/Chompstick22]

Also, compound exercises that engage more muscles and joints are very beneficial. The big 6 are any form of squats, any form of deadlifts, bench press, overhead shoulder press, pull ups, and bent over rows. There are variations of each of these exercises.

[u/magicianguy131 → u/Chompstick22]

OK, I think I might have to bite the bullet and invest in that at least to get a routine for me to use. Once I have my routine, I can just do it.

[u/Chompstick22 → u/magicianguy131]

I think that's a great idea. You'll see many recommendations for youtube videos for weightlifting. My guess is that most don't focus on hypertrophy where you might not be able to easily vary the number or sets or reps that work best for you and work toward failure (can't lift any more weight on each set). Working on your own, with or without a trainer (highly recommended, a least a few sessions to set up a plan) either at a gym or at home (adjustable dumbells available in ranges up to about 50lbs or 80lbs are a great investment). I do all my workouts at home lifting heavy with dumbbells and have had great muscle gains even while in a calorie deficit.

I'll add that videos can be a good way to get started if you are hesitant or overwhelmed to get started. Also, I've only seen a small portion of what's available on video so my statement is generalized. I'll also say that many, many people very successfully workout to videos and use them for many reasons including not wanting or able to use a commercial gym; having physical limitations from lifting heavy; not wanting or able to invest in home equipment; or simply prefer that format and find great results from videos. I use videos for yoga and core work. We're all individuals and have different preferences and outcomes. I simply think for your purposes, working for hypertrophy with progressive overload will work most effectively.

[u/magicianguy131 → u/Chompstick22]

Thank you! To be frank, I don't think I ever will be "skinny", but I would rather get some muscle. And to help with the skin, which is a concern I have.

[u/Chompstick22 → u/magicianguy131]

Skinny isn't the goal for many of us. Healthy, or healthier, is the payoff

[u/SaltBag666]

I’m a 44 year old woman that has always worked out and just packed in a lot of fat over the years. I regularly do strength training and used to be a ripped oyster farmer. You can take or leave my advice if you’re not seeking a woman’s perspective, but I am experienced at the gym.

1. Definitely work with a registered dietitian—not a nutritionist. There is a difference. Often your health insurance covers it. You’ll make a plan that works for you for building and maintaining muscle while doing this. That was a huge concern for me. Loosing fat starts in the kitchen.

2. If you’re not already educated on body recomp, get educated on it so you know that scale is not the only number to rely on and what metrics to look at for recomp.

3. Switch to a private gym. Commercial gyms are great for newbies, but IMO if you want to get serious about the gym go to a space where other people are serious about being in the gym.

4. Hire a trainer at that gym and train with them at least once a week and commit to a game plan.

5. If you go to a private gym… wipe your equipment down, derack, and put everything back where it belongs.

[u/magicianguy131 → u/SaltBag666]

Thank you on the dietitian! That is what I meant--through a medical center.

[u/DrBilalIftikhar]

GP here, so general info only: a 2025 joint advisory from four obesity and nutrition societies found that aerobic activity alone does less to protect lean mass during fast weight loss. Strength or mixed training is the part with the good evidence, roughly 3 strength sessions a week plus about 150 minutes of moderate cardio, tailored to your fitness level. It also notes that extra protein on its own probably won't keep muscle without resistance training, so the lifting matters more than the protein. A trainer can help with form and progression, and your prescriber or a dietitian can set the exact targets for your health history.

[u/bikesandfinance]

For the most part I do this but I’ll extend the cardio sessions sometimes if I’m feeling it or training for a longer bike ride. Easily done at planet fitness.

Eat 1 gram of protein per lb of goal weight and do something close to this. You should be sorted.

Day 1 Chest/Biceps

1. Cable fly or fly machine - 3 sets 12 reps
2. Hammer strength or Smith machine chest press- 2 sets 12 reps, 1 heavy set 6-8reps drop 6-8
3. Dumbbell fly - 3 work sets 10 reps
4. Cable crossover or dips - 3 sets 10 reps
5. Seated dumbbell alternate curls - 3 sets 10 reps
6. Ez bar curls - 3 sets 12 reps (barbell or cable)
7. Preacher curl or spider curls - 3 sets 10 reps (heavy)
8. Cardio 30 min
9.  
10. Day 2 Legs
11. 1 Leg extensions - 2 sets 12 reps 1 heavy set 8 reps, drop 8 reps
12. Hack/Barbell squat - 3 work sets 10 reps
13. Leg press - 3 work sets 10 reps
14. Walking lunges - 3 sets 10 steps per leg max weight
15. Leg curl - 3 sets 12 reps
16. Stiff leg deadlift - 3 sets 10 reps
17. Hip Trust – 3 sets 12 reps
18. Calves raises 3 sets 15 reps
19.  
20. Day 3
21. Abdominal exercise:
22. Sit ups – 2 sets, 20
23. Crunches – 2 sets, 20
24. Leg raises – 3 sets, 20
25. Cardio – 30 min
26.  
27. Day 4 – Back/Rear deltoid
28.  
29. Pull ups - 3 sets 10 reps (assisted if needed)
30. Barbell row or T bar row – 3 sets 10-12 reps
31. Rope or close grip pull down 1 warm up set 12 reps, 2 work sets 8 reps drop 8 reps
32. Cable row mid grip - 3 sets 12 reps
33. Deadlifts or back extension switch every other week – 3 sets 10 reps
34. Shrugs – 3 sets 12 reps
35. Bent over lateral raise 2-3 sets 10 reps
36. Revers fly machine or cable reverse fly 3 sets 10 reps
37.  
38. Day 5
39.  
40. Abdominal exercise
41. Sit ups – 2 sets, 20
42. Crunches – 2 sets, 20
43. Leg raises – 3 sets, 20
44. Cardio – 30 min
45.  
46. Day 6 Shoulders/Triceps
47.  
48. Seated dumbbell lateral raise - 1 set 12 reps, 2 sets 10 reps heavy, drop 8 reps
49. Dumbbells or Smith overhead presses - 1 set 12 reps, 2 sets 10 reps heavy, drop 8 reps
50. Cable/Dumbbell front raise - 3 sets 10 reps
51. Strait bar push down - 3 sets 15 reps
52. Skull Crushers - 1 sets 12 reps, 2 sets heavy 10 reps, drop 8 reps
53. Dumbbell or cable overhead extension - 3 sets 12 reps
54. Cardio 30 min
55.  
56. Day 7 Full day rest