General Workout Routines and Questions

[Bram Turismo]

It's been a month now since I've picked up weight training again. Trial and error here and there, some days I felt I had a killer workout, other days I felt I could've pushed myself harder or done more. But now I think I've pretty much settled down on this routine:


Chest:

- Bench press
- Dumbell flyes
- Incline bench press or incline dumbell press
- Incline flyes


Back:

- Deadlifts
- Barbell rows
- Seated cable rows
- Lat pulldowns
- Barbell shrugs


Arms:

- Incline dumbell curls
- Barbell curls
- Preachers curls
- French press
- Seated tricep press
- Cable tricep extensions


Shoulders:

- Arnold press
- Front lateral raises
- Seated rear lateral raises
- Side lateral raises


Legs:

- Squats
- Single-leg presses
- Leg curls
- Leg extensions


Everything 3 sets of 10 reps. I'm doing single leg-presses because somehow I feel my glutes much more when using only one leg and going really deep. I do abs 3 times a week as a finisher, 3 sets of 10. So far I've not been in the gym longer than 90 minutes including some cardio warm-up. Trying to aim for a good pump in the muscle group I'm working out. More focused on the pump rather than soreness, but I've been sore for a good 2 weeks now. I'm on a 4 -1 carbs - protein supplement but considering on moving to a full protein supplement. I do a lot of cardio, hence the carb intake, but as I'm looking at losing bodyfat I may want to reduce the risk of a too high carb intake and rather maximize protein intake. I'm not really sure, we'll how the next months develop. 👍

 

[phillgt2002]

I'm working out. More focused on the pump rather than soreness, but I've been sore for a good 2 weeks now. I'm on a 4 -1 carbs - protein supplement but considering on moving to a full protein supplement. I do a lot of cardio, hence the carb intake, but as I'm looking at losing bodyfat I may want to reduce the risk of a too high carb intake and rather maximize protein intake. I'm not really sure, we'll how the next months develop. 👍

I'm in basically the same boat as you although I haven't worked out in near 2 months due to my hand and traveling. Drop some of the carb intake if you can, unless you think the opposite. I need to lose more body fat and get more muscle definition because they're definitely there. Lol oh well, I'll be back sometime in August

 

[CodeRedR51]

I wish I could afford a personal trainer, because I have no idea how to get started on my fitness goals. I hurt my back over a year ago, so running is out of the question. I'd like to replace running with a cycle machine but do not know if it'll have the same effect.

I've always been around 125lbs (I'm 5'6) but lately have started to pack on a few extra pounds around the middle and have passed the 130lb mark. I know I need to gain some weight anyway, but not this way... My goal would be to bring the body fat down, maybe add a few pounds in muscle mass, and really tone up.

Just not sure where to start.

 

[TB]

@R1600Turbo - Weights are your friend. Pick up a few dumbbells from Target/Walmart/etc and do arm curls, triceps extensions, push ups, military presses, shoulder shrugs, rows, lunges, squats and toe raises. Keeping good form, especially when first starting, is exponentially more important than chucking around too much weight and hurting yourself, doubly so if you've already had an injury.

 

[Bram Turismo]

I wish I could afford a personal trainer, because I have no idea how to get started on my fitness goals. I hurt my back over a year ago, so running is out of the question. I'd like to replace running with a cycle machine but do not know if it'll have the same effect.

I've always been around 125lbs (I'm 5'6) but lately have started to pack on a few extra pounds around the middle and have passed the 130lb mark. I know I need to gain some weight anyway, but not this way... My goal would be to bring the body fat down, maybe add a few pounds in muscle mass, and really tone up.

Just not sure where to start.

Have you done weight training before?

If not, I wouldn't go the route of isolation exercises as TB quoted. I would ask a personal trainer to guide you through the most important weight lifting compound exercises; the squat, the deadlift, the barbell press, and the bench press. If they can teach you the proper form, and your back is not harming you in any way, then there is no fear to start weightlifting.

The exercises I mentioned are the most basic weightlifting exercises that work your entire body. Lift heavy sets with few reps to build strength. Lift few sets with many reps to maximize the calorie burn. You can do bicep curls for 50 reps straight, you will never be challenged even remotely as close as a good session of squatting.

Have you been checked and denied from running? Running is still the best way to burn calories and create a healthy mind and body. Biking is probably the least taxing form of sport on your joints as opposed to running. But biking takes a lot longer to achieve the same calorie burn.

I'd say try to ride a bike, and even do some swimming. You will be pleasantly surprised how good of a chest, shoulder and arm workout comes from swimming. If you want to start weightlifting, definitely have someone teach you proper form for the basic compund exercises and evaluate how your back responds to it. And start light on the weights and move on from there. You can add isolation exercises later on, but I really think the basic compound exercises should be taught to anyone looking to start weightlifting.

 

[CodeRedR51]

My goal is not to add a lot of muscle mass, but say.... more along the lines of what you would expect a UFC fighter to look like. Some muscle, not a lot. Not looking to be big. That's the thing about needing a personal trainer, someone that can steer me down that path, but also help with nutrition seeing as I don't know how to cook all that well and what I should/should not consume. (Other than staying away from sugars, etc)

 

[phillgt2002]

My goal is not to add a lot of muscle mass, but say.... more along the lines of what you would expect a UFC fighter to look like. Some muscle, not a lot. Not looking to be big. That's the thing about needing a personal trainer, someone that can steer me down that path, but also help with nutrition seeing as I don't know how to cook all that well and what I should/should not consume. (Other than staying away from sugars, etc)

Meat is easy to cook. Put it in a skillet and wait until it turns brown. Just eat good proteins and mix other things in, vegetables ect.. 150-155 pounds sounds like a good weight for you, if you're looking to gain some weight and muscle and have it lean.

 

[CodeRedR51]

Meat is easy to cook. Put it in a skillet and wait until it turns brown. Just eat good proteins and mix other things in, vegetables ect.. 150-155 pounds sounds like a good weight for you, if you're looking to gain some weight and muscle and have it lean.

I don't know, I was thinking more along the lines of 140-145. At my apartments we are allowed to have a gas grill, and I think if I had one I would be inclined to cook more meat. But I don't have the funds for one right now, so I might just get a George Forman grill and use that. I have some things in the fridge currently that I need to finish off before I officially start (beer!), but I'm looking to officially start on Sunday. My apartments have a fitness area and a pool, so the plan is to use those as much as I can.

 

[phillgt2002]

I don't know, I was thinking more along the lines of 140-145.

Depends on how much muscle you want and I don't know, 'bulkiness' you want. I think once you start lifting and seeing results you'll be able to tell but I think (depending on height) 165lbs < onwards is towards muscular. Start hitting the gym man and just see what progress you make after a few months. If you're starting fresh you should notice a bit but that also varies person to person with variables like genes, muscle structure, formation, weight ect. Once you start a routine just keep with it and don't be afraid to change things up like lift rotations and new lifts from time to time. If you're confused on some things definitely ask a gym local that's working the same things as you and you'll probably get a lifting partner (if you don't already have one)

 

[nk4e]

I have a friend who works out constantly and posted a picture of weight loss tablets. I think she is down to 135, she is currently only getting 3.5 hours of sleep a day. My only concern that she isn't reaching her goal is because of the lack of sleep and not doing something right. Though I am a bit worried about her taking the weight loss pills, what could I do to let her know that she is on the right track?

 

[Bram Turismo]

She is already doing things wrong when she needs pills to lose weight.

 

[nk4e]

I talked to her today and she seem pretty fine. Hopefully she does get alot of rest tonight.

 

[Pako]

I talked to her today and she seem pretty fine. Hopefully she does get alot of rest tonight.

Just happened to pop in and see this post. You can let her know that the more sleep she gets, the better the fat loss. Studies I have read over the years suggest that lack of sleep can actually cause the body to store more fat. Make sure she is drinking plenty of water also. As your fat breaks down, it gets flushed out of your system through your urine. If she's taking her diet pills at night, that could make it difficult to get a good nights sleep.

 

[nk4e]

Well, here is her workout plan

Workout plan I do cardio for the first 30 minutes I do 30 burpees with push-up, 10 mountain climbers and end it with a knee jumps. If I'm doing legs I'll do 30 alternating lunges with 20lbs dumb bells then go into 55 sumo squats then do leg press and outter thigh and inner thigh with the machine Then do 20 donkey kicks each leg with the squat machine.

Could it just be that she needs rest?

 

[phillgt2002]

About to get a treadmill. Let the games begin

 

[AlvaroF]

About to get a treadmill. Let the games begin

Very useful. I've got one and it's awsome. Don't save money on one or you'll regret it. Also buy one that absorves your step well, to prevent joint injuries, mainly knees, because you'll put them in very high stress running in treadmills.

 

[Team THRT Drift]

I don't understand why people need to stay at a gym for hours. A friend was bragging about spending 4 hours at the gym. We both have the same routines and I'm gaining more than he is. I stay a maximum of 30min at the gym. Do what you have to do and move on. Stop loitering.

 

[Omnis]

Small update on gym progress: I hate it. Why? Because I go hard at the gym. I feel like I'm going to pass out when I'm done. My vision vibrates. It's pretty terrible. But I don't feel bad when I'm leaving. I feel bad like I'm going to puke when I'm in the middle of traffic on my way home in the car. Wtf.

I stopped going because I'm freaking scared to drive, man. Is that reasonable?

 

[Team THRT Drift]

@Omnis

To be scared? Yes. What you're doing to yourself? No.

While doing your ab workouts pick a point in the ceiling and focus on it. DON'T close your eyes. Doing this can prevent nausea. Avoid sugar before going to workout but don't go on an empty stomach. Drink water before and during your workout.

Hopefully this can help you on your next 'appointment' if you choose to go again.

 

[Pako]

Small update on gym progress: I hate it. Why? Because I go hard at the gym. I feel like I'm going to pass out when I'm done. My vision vibrates. It's pretty terrible. But I don't feel bad when I'm leaving. I feel bad like I'm going to puke when I'm in the middle of traffic on my way home in the car. Wtf.

I stopped going because I'm freaking scared to drive, man. Is that reasonable?

More cardio training should help deliver more oxygen which should aid in dealing with post workout fatigue.

 

[phillgt2002]

Small update on gym progress: I hate it. Why? Because I go hard at the gym.

I can't take your post seriously after reading this bit.. Lol

And no, shaky vision and shaky vision should not happen to you when working out or just simply going absolute hard.

Anywhoo, the treadmill is put together!

I split the price with someone else in my family. Got this.

Weslo Crosswalk 5.2T Treadmill

 

[Omnis]

I can't take your post seriously after reading this bit.. Lol

And no, shaky vision and shaky vision should not happen to you when working out or just simply going absolute hard.

That's why I hate it. High intensity. I go hard, not in the basic bitch instafit girl way. But in the god damn I'm out of shape but here goes 400 pounds way.

 

[phillgt2002]

That's why I hate it. High intensity. I go hard, not in the basic bitch instafit girl way. But in the god damn I'm out of shape but here goes 400 pounds way.

Eh, I couldn't do high intensity. I'd rather just workout traditionally unlike the Insanity workouts and other similar workouts.

 

[Ryanswannell]

I'm looking at joining my local Gym as I would like to build more muscle, but there is one thing that is holding me back.
Getting the right diet. I'm only 18 and living with parents at the moment, so pretty much all of my meals are cooked by my mother, making it difficult to eat exactly what I need to build muscle effectively. We are not exactly unhealthy eaters, we eat meat from the butchers regularly so I still get some protein intake and we probably have one "unhealthy" meal a week (from the chip shop). So, I have a question for you guys.

If I was to start lifting weights on a regular basis (4-5 days a week), am I still likely to see results?

 

[Brando-K]

Of course you'll see results. It will take a few weeks but you'll see them. The more important question though is are you trying to gain or lose weight? When losing weight it's easy to see results in a few weeks, gaining muscle takes longer.

You'll also find you're probably eating more protein than you think as it's not only just in meat products.
If you're worried about not getting enough though why not offer to cook a few times a week? Or protein shakes?

 

[Ryanswannell]

Of course you'll see results. It will take a few weeks but you'll see them. The more important question though is are you trying to gain or lose weight? When losing weight it's easy to see results in a few weeks, gaining muscle takes longer.

You'll also find you're probably eating more protein than you think as it's not only just in meat products.
If you're worried about not getting enough though why not offer to cook a few times a week? Or protein shakes?

Thanks for the quick reply 👍.

In answer to your question, I'm looking to gain weight through building muscle, but I'm not an underweight guy. I'm just lacking the muscle definition I would like, that's all .

Anyway, I went into the gym earlier and got myself a 1 year membership 👍. I have got an induction at 2pm tomorrow, and then I am free to use the facilities whenever I want .

 

[phillgt2002]

You'll see results if you just stick with going to the gym.

 

[CodeRedR51]

You'll see results if you just stick with going to the gym.

My question is, when working out/lifting, do you stretch first, during, after, or not at all? I seem to have issues with doing arm exercises and then not being able to do anything for days as I wait for the soreness to go away.

 

[phillgt2002]

My question is, when working out/lifting, do you stretch first, during, after, or not at all? I seem to have issues with doing arm exercises and then not being able to do anything for days as I wait for the soreness to go away.

Stretches get your body ready for the ranges of motion you'll be going through when lifting. If you take a break from the gym due to soreness and come back, it is pretty recommended to loosen up the tightened muscles from the workout before through stretching. When I was in the gym almost every day, I would rotate exercises, when it came to squats I would just do a squatting motion to loosen up my hamstrings and get flexibility back in my feet, ankles, ect. Yes, do stretch. Soreness is normal if you're in the gym for a long time or going often. Just be careful of muscle tearing, if you're feeling too sore just use hot packs or take a long hot bath to sooth your muscles. Hope that explained I guess.

 

[W3H5]

Question: repetitive training isn't always good, is it?

Let me explain: my colleague is pounding squats every day of the week and then doing leg work the next week (I think she mostly goes because she has the hots for her trainer). I said, from experience, it's better to alternate more frequently to allow some muscle groups to rest rather than just hammering away at them hoping to tone them.

She says that apart from regular tiredness from working out it doesn't cause her any injuries. Surely she isn't benefiting as much as if she switched it up more often, right? (Says the guy who hammers his way to and from work everyday at top speed).