General Workout Routines and Questions

[Katiegan]

The benefit of a gym is that all have mirrors so you can watch your form during the exercises, which is the best way to prevent injury. Also many have trainers that will assist you if you need someone to show you how to do an exercise you're not familiar with. Also you can do a lot of the exercises I listed with weights, which you can do at the gym too. Plus, you'll generally have better, more effective workouts at the gym because the energy level of other people working out helps put you in the right mood too. Also, many gyms offer yoga classes, cross-fit and so-on, so you can experiment with workouts that fit you best. If you don't want to pay for a gym, you might see if your college offers one for free for students. I do my workouts at home because I live fairly far from a gym, but I certainly miss the benefits of a gym and think even body-weight exercises are more effective in a gym setting.

My school does have a gym, but it's not really somewhere you can go at any time or after school, it's usually just open if you ask nicely during PE, and the college I'm going to doesn't have a gym. The gym my school has isn't all that good, it's just a couple of rowing machines, exercise bikes and broken weight machines, and a box of poorly taken care of dumbbells. There's actually quite a few gyms in my area, so I'm quite lucky with that. I think the one my friend uses is a pay as you go gym rather than a membership one. But thanks for the info, I'll definitely look into it! 👍

 

[phillgt2002]

Alright, fitness gurus. I need a bit of help here.

Feelin' weak? This is what I use.

Also, what XS said, just do planks, pushups, and ect. Gyms are usually for people who.

A. Can't afford the equipment
or
B. Don't have enough space for the equipment.

You don't need a gym to gain upper body strength, although a gym would probably make it easier.

 

[ExigeEvan]

Ah, I never thought about doing circuits. I used to do them a lot when I was in cadets. But 20kg sounds very optimistic. When I was using the dumbbells the heaviest I used was 2.3kg and the heaviest one we've got is 4.5kg, I never tried that one but it'd definitely be hard work for me! Like I said, I'm very weak.

Start with the bar and work your way up.

Personally, if you want to get stronger because you've got to lift things then I'd suggest you lift things. There's a time and place for plyometrics (body weight exercises) but I don't think it makes sense in your case.

 

[Katiegan]

Also, what XS said, just do planks, pushups, and ect. Gyms are usually for people who.

A. Can't afford the equipment
or
B. Don't have enough space for the equipment.

You don't need a gym to gain upper body strength, although a gym would probably make it easier.

To be honest, I don't have a lot of space for the equipment, or a lot of space to do the exercises. I was talking to my friend today and he said that the gym he goes to costs £3 for a 'session' (is that the word? ) or £20 a month. A gym would definitely be easier because the only time I can really do any kind of workout at home is after 11pm when my dad's gone to work, and I'm already not getting enough sleep as it is.

Start with the bar and work your way up.

Personally, if you want to get stronger because you've got to lift things then I'd suggest you lift things. There's a time and place for plyometrics (body weight exercises) but I don't think it makes sense in your case.

Okay, so... I should just do some reps with a bar first? It's not just lifting that I'll be doing though. It'll be everything.

 

[XS]

Start with the bar and work your way up.

Personally, if you want to get stronger because you've got to lift things then I'd suggest you lift things. There's a time and place for plyometrics (body weight exercises) but I don't think it makes sense in your case.

Have you ever worked a physically vigorous job? I work at FedEx loading and unloading trailers. I switched from mass-building workouts to calisthenics (not plyometrics btw) and my physical ability has improved at work, and I have not lost any strength. If you lift weights properly you can work your entire body, which is what you need in a job that taxes your entire body, but body-weight exercises, especially for someone who has never lifted before, will feel more natural to her, build strength just as fast, and works more muscle groups in the range of motions she'll be using on the job. Plus I've never met a serious lifter who didn't incorporate calisthenics in their workouts, especially pull-ups, dips, lunges, and crunches. Sorry, but avoiding calisthenics for someone who's just starting out like she is, and needs that full natural range of motion, is poor advice, IMO.

Edit, @Katiegan
Since there are a lot of viewpoints getting thrown at you, I suggest talking to a female trainer about what you want to do. Just tell her exactly what you told us.

 

[ExigeEvan]

Considering Katie admitted to being unable to curl more than a few kilos I'm quite sure she'll struggle with pull-ups, chin-ups and dips. Sure she can start with partials and negatives, but there's a base strength that needs to be there first that only some degree of weight lifting will provide.

Of course crunches and lunges have their place, but both are easy to incorporate into any work out.

@Katiegan - 20 quid is pretty good value for the gym, and you can probably milk a few free trainer sessions out of it too (first session with a trainer is usually free). As long as it's accessible for you then it is probably ideal.

 

[XS]

Considering Katie admitted to being unable to curl more than a few kilos I'm quite sure she'll struggle with pull-ups, chin-ups and dips. Sure she can start with partials and negatives, but there's a base strength that needs to be there first that only some degree of weight lifting will provide.

Of course crunches and lunges have their place, but both are easy to incorporate into any work out.

@Katiegan - 20 quid is pretty good value for the gym, and you can probably milk a few free trainer sessions out of it too (first session with a trainer is usually free). As long as it's accessible for you then it is probably ideal.

Certainly, I also encourage usage of a bar. A workout can incorporate any number of exercises, what works for each person is different. I know insanely strong guys who do nothing but use free weights and pull ups, and I know ridiculously ripped guys who focus more on calisthenics, but I don't know anybody who only sticks to one style for their entire workout, day after day, year after year....... Well, I take that back, some people are dedicated to yoga like a religion. I still think Katie should talk to a female trainer, because all of us have given her advice - but a female trainer can really hone in on what she wants to accomplish with a good specialized workout. Many offer their advice for free too.

 

[Katiegan]

Thanks guys, I appreciate the help a lot 👍. I was talking to my friend and he said the gym he goes to doesn't have trainers and instead you just sorta have to fend for yourself. Whereas going with friends will be better, there's plenty of other gyms I could try out (there's one at the bottom of my street actually but that's part of a rugby club so it's mainly used by rugby players), they'll probably have trainers I can talk to. I'll definitely look into the bar, as well.

 

[Aldo]

So I'm recovering from a broken hand, the cast came off today and there's been quite a lot of muscle wastage, my wrist is particularly weak. I did it 4 and a half weeks ago (right when I was starting to see results from the hard work I had put in, so frustrating), obviously I don't want to go too hard and risk breaking it again.

Does anyone know of any exercises or things I can do that will increase mobility in my hand and wrist, and slowly increasing strength without straining it? That way I can slowly work up to going back to the gym in another month or so, rather than jumping straight back into it.

Start with mobility stuff. Drawing the alphabet with your hand that sort of thing.

For strengthening I'd recommend using a theraband to start with doing things like wrist curls, pronation, suppination that kinda jazz. This site looks ideal: http://www.thera-bandacademy.com/tba-exercise-program/Thera-Band-Loop-Wrist--Hand-Exercises

After a loooong time of doing those exercises progress onto the same ones using light dumbbells.

And lots of masturbation.


@Katiegan Might be worth considering joining a weightlifting club. The one at my gym looks good, teaching the technique and everything. Great for general strength gainzzzz brah!

 

[phillgt2002]

Pulled or tore my Tricept on the punching bag somehow. Makes bending my left arm a bitch.

 

[XS]

Pulled or tore my Tricept on the punching bag somehow. Makes bending my left arm a bitch.

Did you feel a "pop"? If so, chances are there's a tear somewhere in the muscle. If you can, get muscle relaxers and drink protein shakes intermittently throughout the entire day. Hopefully you just pulled it!

 

[phillgt2002]

No, I didn't feel a pop. It doesn't hurt unless I bend my arm at crazy angles. I'm just going to let it rest and try not to do extreme movements. I don't drink protein shakes but I have some stuff that was given to me by my brother.

 

[F1GTR]

I've started foam rolling after each workout now, my god it can get painful but everything (especially my lower back and glutes) feels so much better once I finish doing it. 10/10 would go through excruciating pain again.

 

[Omnis]

Foam rolling is so hard when you're 300lbs. Lol. That's the whole workout. That IT band though. /bitelip

I take a masochistic delight in deep tissue massage and myofascial release therapy.

I usually have a family member elbow my erector spinae and hamstrings. It makes such a huge impact on my quality of life. I was absolutely miserable while away at college where I couldn't trade massages with anyone.

I still remember when I got a good one after a year of no massage. It felt completely alien, like it wasn't even my body. My back and hamstrings felt like electricity. Crazy.

 

[Michael88]

I was happy to see that my body fat dropped significantly, until this happened:

I'm getting so extremely veiny everywhere its not even funny anymore. I hate when this happens....

 

[Team THRT Drift]

I wish my veins would show. Would also help when I'm getting my blood taken.

At my gym, they ask for 2 dollars for two hours. Not really a payment, more of a donation. You can walk in and start using the equipment, but I always donate either way.

Anyway, I'm moving soon and I'm wondering if anyone has some suggestions for tackling the lower pec region. Preferably a home workout routine until I find another gym.

 

[phillgt2002]

How I lost 10lbs is beyond me.

 

[Michael88]

Anyway, I'm moving soon and I'm wondering if anyone has some suggestions for tackling the lower pec region. Preferably a home workout routine until I find another gym.

Heavy Deadlifts do target all the abs, especially the lower, make sure to contract your abs (without rounding your back!) before lifting. Deadlifts grow great abs. Also - believe it or not- chin-ups with good form also target the abs. Good form = not hanging from the bar like a towel, tighten your core, keep your body straight and don't lower yourself till your shoulders crush your head.

How I lost 10lbs is beyond me.

Water?

 

[Team THRT Drift]

What about the lower pecs? Inclined push-ups?

 

[Michael88]

Never felt anything when doing push ups, no matter what variants. Push ups is IMO a highly useless exercise for anyone beyond absolute beginner stage of strength training. I remember I really felt my lower abs when doing dumbbell side bends with lots of weight, I think I used 45 kg or so.

Side bends, you're holding a dumbbell in one hand, simply tilt to the side and straighten yourself again only using your abs. Just don't bend too much, don't lower the weight down to your knees because that screws up your spine.

 

[phillgt2002]

Water?

I haven't been working out since I broke my hand and I weighed myself about a month ago when I was 242 - 240 and now I'm 230. I'm confused.

 

[Team THRT Drift]

I haven't been working out since I broke my hand and I weighed myself about a month ago when I was 242 - 240 and now I'm 230. I'm confused.

That's why he asked if you drank a lot of water. Drink a lot of water and reduce the amount of food you eat/how many meals you eat, you lose a lot of weight.

@Michael88 thanks for the advice, man. Really. However I'm asking about the lower pecs. The lower muscles that make up your lower chest. Until I find a proper gym that's on my way back home, I'm going to have to use my own body weight. So I need a couple of routines to target that area.

Jeff from Aethlete Training has some videos on it, but no real excersises.

 

[Michael88]

ARGH why am I always mixing up abs with pecs. *facepalm* Sorry.

To get bigger lower PECS you can do decline flies and decline bench press. While incline chest workouts target the upper chest (just below collar bone), neutral (flat) chest exercises work all parts of the pec equally and decline exercises work your lower chest (nipple area)#

I've never had to do them though, the neutral exercises have always targeted my lower pecs more than enough, its MUCH more common to run into troubles trying to build good upper pecs. I'm only doing neutral and incline chest exercises.

 

[ExigeEvan]

@Michael88 - If that's the only thing you confuse when speaking a second (third?) Language, then you're doing okay

 

[Team THRT Drift]

Thanks Oddly enough I can always work the upper pecs without any problems. It's the lower pecs that I have trouble with. Thanks again. 👍

 

[Pagey279]

Went to the gym for the first time since I broke my hand today. My wrist strength has been improving thanks to @Aldo's suggestion, and my grip strength. But the problem I had today is putting weight straight down my wrist, it starts to shake and give way if I lift too much. But I guess that will sort itself out when I start lifting more regularly.

Even though I haven't done an arm day in 2 and a half months I could lift nearly as much as I could before I broke my hand which I was glad and very surprised about. My stamina isn't too bad either.

 

[phillgt2002]

Went to the gym for the first time since I broke my hand today. My wrist strength has been improving thanks to @Aldo's suggestion, and my grip strength. But the problem I had today is putting weight straight down my wrist, it starts to shake and give way if I lift too much. But I guess that will sort itself out when I start lifting more regularly.

Even though I haven't done an arm day in 2 and a half months I could lift nearly as much as I could before I broke my hand which I was glad and very surprised about. My stamina isn't too bad either.

We're both going ti have to fight through this, although mine isn't as bad as your break. How does your hand feel after removing the cast/splint?

I'm using one of these at the moment. I was told by the orthopedics that my hand will be out by July 6th (broke it on May 17th) but for some reason I feel like it may take longer than that.

I wanna workout

 

[Pagey279]

We're both going ti have to fight through this, although mine isn't as bad as your break. How does your hand feel after removing the cast/splint?

For two weeks it was pretty painful (I've had the cast off for 4 weeks now). My hand was completely immobilised in a cast for 4 and a half weeks, so when the cast came off I suddenly had full function in my hand and the muscles couldn't cope. I had cramp quite often, slight bruising etc. But the more I used it the less painful it got, I did use a split for the first week after the cast came off but that was mainly to support my wrist as the muscles were very painful. But now roughly 9 weeks after I broke it it feels pretty much like normal, I get the odd twinge now and then but nothing to complain about.

When you're hand does come out of the splint be sure to take it easy, you sort of get lured into a false sense of security. Your mind thinks "Oh, no cast/splint now, that must mean I can do everything as usual." My doctor recommended doing slight hand exercises, like gently squeezing a stress ball and flexing the hand and stuff, but he said no heavy lifting for 2-3 weeks.

 

[Michael88]

Yesterday I tried one of those oldskool strongman exercises for fun, one armed dumbbell shoulder presses, standing with very little leaning. I don't know why nobody is doing those, they're a killer shoulder exercise, better than military's or arnold presses and they work the core as stabilizer too. On the third stint I could do 8 reps with 32 kg / 70lbs.

The first time in three years that I have sore shoulders after training.

 

[AlvaroF]

I do some gym workout besides running. Since I injured my knee quite severely I've been doing leg exercises for the past 6 months and my legs were getting pretty unproportionate to the rest of my body and I had to start to work out my upper body. This is what I normally do 3 times in a week:

Running: 30-60 minutes
Abs: 20 reps. various exercises, normally in a total of 10-15 minutes
Gym:

• Legs: Leg press at 40% of my maximum (50kg)/Leg extension at 40% (25kg)/Leg Curl at 50% (20kg)/Squats at 30º (30kg)/ Bicycle 10min at a medium rythem

• Upper body: Row (35kg)/Chest (20kg)/Bicept Curl (~10kg each)/Tricept (25kg)

My measures at the momemt (diameters)
Leg 20cm above knee joint: 54cm
Leg 10cm above knee joint: 46cm
Chest: 85cm
Arms: 31cm

This is my workout routine in a normal week.