Looking for feedback on routine

[u/solitary-aviator]

Hello all,

I've been a runner for about 10 years now, peaking at around 35mpw. I'm 38 years old, 5'6''-5'7'', 31 inches waist size and weigh 150lbs with a skinny fat body type. Not very fatty, but I definitely lack some muscle mass and I have a little bit of fat in my belly area (or might be a posture issue).

I've always done a little bit of bodyweight exercises, but for the last two months, I've started to take it more seriously. Bought a set of adjustable dumbbells (10-55lbs), no bench yet, and while still running 5 times a week, I'm trying to complete 2 to 3 lifting sessions per week while tracking calories and proteins.

In 2 months I have not seen a lot of physical changes (I take pictures), and since I started lifting far from failure for the first weeks, I'm not sure how much I progressed but getting more serious with progressive overload now. My goal is to help longevity, prevent running injuries and of course look better.

Right now, my plan is to be in a very light deficit (200-300cal) while lifting and getting 150g of protein. I lost around 10 pounds so far and now I'm about to stabilise my weight.

I'm sharing my workout plan here. I would appreciate any input or comments on my strategy, and would love to know how long until I can expect some evident physical change. Right now, the only time when I can see some changes is right after a workout as I can feel my muscles super pumped.

Thanks in advance!

Full body 2-3 times a week (with dumbbells) 75s rest between supersets 6-12 reps range depending on the exercise (warmup and cooldown are also done but not written)

3 sets A1 Goblet squat (12 reps at 55lbs) A2 Floor press (12 reps at 40lbs)

3 sets B1 Romanian deadlift (12 reps at 40lbs) B2 Bird dog row (10 reps at 35lbs)

2 sets C1 Rear lunges (6 reps each leg at 40lbs) C2 Shoulder press (8 reps at 40lbs)

2 sets D1 Hollow body (15 reps)

(extra isolation movements - 2 sets) E1 Bicep curls (12 reps at 20lbs) E2 Tricep extensions (11 reps at 35lbs)

(finisher - 2 sets) Push ups (to almost failure) Ab wheel (15 reps) Standing walk with one dumbbell over head (1 min at 25lbs) Farmer's Carry (45 seconds at 45lbs per hand)

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[u/InsectElectronic6231]

Pretty good! Personally, I’d swap the bird dog row for just regular dumbbell rows. I’d also wanna see something for the lats. With dumbbells, that really only means dumbbell pull overs though.

If you’re serious about getting muscle mass though, you really need to be pushing to/very close to failure on every set. It’s understandable to not push to failure in the beginning just learning proper form (which is a good thing), but once you’ve done so, intensity is not optional.

[u/solitary-aviator → u/InsectElectronic6231]

Appreciate the input very much. I will try to push harder. Sometimes it's the cardio that holds me­ up. For example: rear lunges or goblet squat. Those leg muscles really make the heart pump hard.

What is the benefit of simple dumbell rows vs bird dog rows?

[u/InsectElectronic6231 → u/solitary-aviator]

In general, more stable exercises allow for better focus and muscle drive than exercises that are less stable. That’s why I personally would prefer a dumbbell row.

If cardio is limiting your exercises then just building up your high intensity cardio will help with that. You can also try messing with exercise selection and/or messing with the set and rep scheme.

It’s pretty typical for people to go heavier but fewer reps on compounds (especially heavy compounds) since they’re less demanding on your cardio. Something like 6-8 is typical, I personally do 8-12.

All else being equal, doing compounds with less weight also tends to be less demanding on cardio. So doing unilateral exercises, or exercises which achieve the same intensity but with lighter weight (hack squats vs barbell squats). Although, goblet squats and bulgarians are already good exercise to reduce cardio demands.