General Workout Routines and Questions

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It has it's benefits. Building endurance for example. Think of long distance runners or cyclists.

Personal bench record yesterday with no spot, 225lbs for 23 reps. Then I followed that with 315 lbs for 3 reps.

I wonder what my true max press is these days.
 
So I went to my induction yesterday, where a lady took me around the gym and showed me how to use the machines properly. Afterwards, I tried out the various machines for myself, most of which involved the use of the chest and triceps. I didn't stay for too long, maybe half an hour, but I got a decent indication of what sort of weight I could move, and for how many reps/sets.And because of this, I have sore triceps today.
Now, I just need to get a decent strength training program sorted, so I feel as though I'm doing this properly and making progress, rather than wasting my time 👍.

Does anyone know of any routines that a beginner in strength training could benefit from? Any help is much appreciated :).
 
Ryanswannell
Does anyone know of any routines that a beginner in strength training could benefit from? Any help is much appreciated :).
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Seems as if you know how to do it partially. Just take it slow when you're lifting or doing any workout routine. Start off on what you want to focus on (chest for example) then go do other workouts (legs or abs) in smaller portions.


phillkillv2
I usually repeat all of this a few times until my 15-20 min is up. It may not seem like much but it works for me, and I feel it working. I've started focusing on reps over actual weight size.
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Not that I'm telling you to do any of that that but, the overall idea that you'll see from that post is to do things that you are able to do at the moment. Also, focusing on reps is a better way to measure how much you can do, not the latter. If you feel it then odds are that it's working. If you think you need more then just increase the amount of time you spend using the weights.


As for me, I've been on the treadmill that we've purchased for the few days we've had it. I wasn't exactly the biggest runner but now I'm starting to notice the effects of cardio and how much it can help burn through in the matter of minutes you do it. Definitely glad we have this thing.
 
Today I managed to beat my personal best in deadlifting, and it was surprisingly easy. Deadlifting is one of my weakest disciplines (I've got very long legs) but I still managed to lift 3x 3 reps of 165kg or 365lbs. I know some guys do 200kg easily but to be honest, I'm fine with being able to pick up and lift 173% of my own body weight a couple of times. :)

170kg_zps077824a3.jpg


..............ah screw that, I want to do 200kg. Need to train harder! :mad:

Ryanswannell
Does anyone know of any routines that a beginner in strength training could benefit from? Any help is much appreciated :).
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My advice: do not use any of the machines. I repeat: no machines. Start with free weights, dumbbells and barbells only - that way you build a strong core and better body self-awareness and muscle coordination which is the very base of strength training. Don't let the machines babysit you and force you to do certain motions. Using machines is like cycling with training wheels.
And its badass to be able to simply pick heavy weights up and lift them without pulleys, winches, seats, supports and other clunky devices etc. Its so much more functional and practical.

You should start with these, with free weights only:

Deadlifts
Power cleans
Military presses
Single arm dumbbell presses
Squats
Chin ups and pull ups
Bent-forward rows
Bench pressing with dumbbells
Bench pressing with dumbbells, incline

You don't even need a bench for these, I do them on the floor, except the incline bench presses. Which is also beneficial when

These are the basic strength exercises, doing them will make your body progress evenly without developing muscular imbalances. Muscular imbalances can be very hard to iron out later and can lead to a number of ugly side effects (been there, done that), better start right.
 
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I did weightlifting with my sister's boyfriend this week. Holy crap, the guy is strong.

Chest day he did 330lbs for 5 reps without a hassle. Said he possibly had 2 more reps in there somewhere. Back day he did 400lbs deadlifts for 5 reps. Again, seemingly without any breeze at all.

He told me before he was a junior national strongman winner, but I never knew he was this strong. His personal deadlift 1RM is at 600lbs. All the guys at the gym had to swallow their pride this week I think.

Most fantastic thing with a training buddy was that I could try and lift as heavy as I could. I could go to a point of failure I have never experienced before. A point where you want to end the set because it hurts so bad, and your buddy just says "Nope, one more." Bloody hell...

I've been into my program 6 weeks now. It's only now I'm starting to feel comfortable with all the exercises. Now my goal is to make the muscle group I'm training, hurt as much as I can. I need to focus on not focussing on the weight I'm working with, but the muscle itself.

Oh, and today I've made the most delicious post-workout shake! Milk, vanilla flavoured protein powder, some fresh strawberries, a good scoop of coffee flavoured icecream, and put it all in the blender. Yummy!
 


Military press aka overhead press. In my opinion the superior exercise for the shoulders. Target all three deltoids, and works your core because you are lifting center of gravity, thus your body has to stabilize the weight.
 
nk4e
Is it important to keep your workouts in the same time interval ( like everyday at 4:30-6am)
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Not at all. Also, don't let people fool you that you have to spend a certain amount of time in the gym. A lot of "that guys" at the gym go "Yeah man, I spend like 3 hours everyday in the gym working on mah gunz." These guys use at least an hour just chatting about nothing really with people who aren't actually interested in their crap. They probably lose another hour or so watching everybody else, checking out the ladies, flexing in front of the mirror, and taking rests between sets.
 
I have been getting into the habit of going to the gym for like a hour or two while doing:
Mile run/walk
3 sets of Diamond,wide, and normal push ups (10-reps/30 secs rest between sets) ( though I find that I am doing the diamond push up wrong.)
1-2 sets of the V-crunch. ( reps till I can't do it anymore.)
 
I got to ask here. My diet isn't great and needs improving, and I am looking at starting gym soon. Any advice for putting on weight and generally putting on a bit of muscle? I'm currently 5ft 11 and 67kg of bone and tbh there isn't much to me. Getting to 70-75kg within year would be nice I think.
 
I've been struggling a lot with crunches, primarily with my posture. I also have major trouble keeping balanced during exercise. Any advice?
 
Furinkazen
I got to ask here. My diet isn't great and needs improving, and I am looking at starting gym soon. Any advice for putting on weight and generally putting on a bit of muscle? I'm currently 5ft 11 and 67kg of bone and tbh there isn't much to me. Getting to 70-75kg within year would be nice I think.
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As said above; eat, sleep, lift, repeat. Gaining muscle isn't as complicated as modern society makes it out to be. Train hard, eat like a bear, and get enough sleep. It's as simple as that.

The Bman
I've been struggling a lot with crunches, primarily with my posture. I also have major trouble keeping balanced during exercise. Any advice?
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What do you mean by "struggling with crunches" ? Are you experiencing pain in your abdomen? Are your shoulders bent forward when you talk about your posture?

Do daily stretching, and also work out your back. Working out the abdomen hard, but not the back may pull you into a curve. I have bad posture as well. but working on this as I'm finding lifting weights helps a lot with this. I also do "resets" when I catch myself in a bad posture, loosening my shoulders and pulling my shoulderblades back.

As for balance, work out your core. The squat, deadlift, benchpress, pull-up, and above all the overhead press all work your core very well. Personally I find the overhead press one of my favourite exercises because of this.


As for myself, I've had a killer shoulder workout today. Ended the day with a dropset of shoulder presses on the machines and I ended up managing to press up 10lbs only for 5 reps, that's how hard I worked my shoulders today!
 
Tried some of the old ''forgotten'' Strongman exercises, this time power cleaning and shoulder-pressing (without using legs!) a heavy dumbbell, as heavy as you can go. This is a fun exercise. I managed to do 90 lbs a couple of reps.
Every time you put the dumbbell back on the floor, power clean it and press it again.

Highly recommendable strength exercise.
 
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New personal record since I detached my bicep tendon.
Bench 315lbs, 4 reps, no spot with a finger spot on #5.

5 years ago, before I tore my tendon, I was up to 3 reps at 315. I have finally passed it. If things keep moving forward, even at a small pace, I will try for 405 once I get to the 7-8 rep range at 315. I know this may be a lot of weight for some, and a warm up for others, but personal achievements are something we can all appreciate.

:cheers:
 
Indeed Pako, fantastic stuff! 👍

For some reason I feel like as the days in the gym go by, my pumps are getting better and better. Maybe because I've finally settled a routine and trying to go to failure on every single set. Normally I never get a good pump out of chest days, today it feels as if every single fiber in my chest is in pain. Yesterday back day, my back is sore from top to bottom. It just feels so satisfying when you feel your own schedule is working out so good.

I mean, yeah I don't bench my BW, and neither can I do a single pullup without assistance. But one day I'll get there, and hopefully go further than that!
 
It's almost been a month since I've been going to the gym now, and I have to say I'm gutted I didn't have the courage to join a few years ago. I really look forward to my workouts, of which I do 45 mins - 1 hour 5 days a week, and I love the feeling when walking out of the gym knowing that I pushed myself as hard as I could :).

I'm also seeing tiny steps of progress every now and then as well. For example, last week me and my mate loaded up the bar for a bench press @ 100lbs, 4 sets of 10 reps, and on sets 3 and 4 I couldn't complete the last rep. However, last night we racked up the same weight, and I managed to complete the sets with much ore ease than last week :). Next week, I'll up the weight a few more pounds more and see how I get on 👍

Also, last night I tried rear loaded squats using the squat rack for the first time instead of a Smith Machine, and I have to say I prefer using the squat rack so much more. I feel as though my body is working a lot harder trying to keep my balance, and I can go a lot deeper thanks to not having my movement restricted by the machine 👍 My legs are paying or it now though :lol:.

When it comes to physically seeing/feeling gains, I'm not really seeing much difference as of yet, although when I feel my muscles (especially my chest, triceps and biceps) they seem to feel a lot more firm than they did before I started working out, but I'm not sure if that is just the placebo effect taking place :confused:.

I have some "stats" from last nights session here if anyone is interested. All are performed at 4 sets of 10 reps, with a 40-60 second break in between sets.

Deadlift - 40 Kg/88lbs
Rear Loaded Squat- 50Kg/110lbs
Bench Press - 45Kg/100lbs
Incline Bench Press - 45Kg/100lbs
 
I think it's mostly water being absorbed by the muscles. My muscles feel swollen, but after 2 months I don't think those are actual gains yet. My first goal is Christmas and see how I've done, and move on from there.

But yeah, I agree on squats. Together with deadlifts, it's an incredibly taxing movement. I tried doing 3 sets of front squats after doing 3 sets of back squats, but I think it was too much of squatting for one day. In terms of favourite movements, nothing comes close to overhead presses for my part. I love that exercise so darn much!
 
First off, kudos to both of you for pushing. Consistency in working out is key, changing up routines to keep your muscles confused is ideal for muscle growth.

A great compliment to squats is before you do your squats do a couple sets of dumbbell squat/lunges combo.

Grab a couple dumbbells that give you decent resistance but not so heavy that you can't finish the set.

Start off with 10 dumbbell squats then immediately take 6-10 lunges per leg,
Turn around, and to 10 more dumbbell squats then immediately, lunge back to your starting position.

That is 1 set. Do 2-3 sets before squats, it's amazing. :)
 
Guys, a quick question, what size (Diameter) does the biggest weight on your barbells have when doing deadlifts? I have always been comparatively bad at deadlifts, then I saw guys doing 200kg (440lbs) deads but with weights so tall that the bar on the floor was already touching the middle of their shins, decreasing ROM. When doing deads my biggest weight on the bar is only 20kg, the bar only touching my ankles, I have to reach way down and my ROM is bigger.
Right now I'm doing 170kg 370lbs 2-3 reps.

I wonder if that could be the reason why people having a similar physique can lift more?
 
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I'm not sure if the height of the bar matters all that much. Because in the end you only bend through your knees further, but the back movement stays the same. At least that's how I feel it. I use a squat rack with the safety hinges all the way at the bottom at which point the bar is resting halfway between my ankles/half-chins.

In the end your back has to perform the full range of motion anyhow, regardless if the bar is an inch lower or higher. Having said that, I've yet to see anyone deadlift at my gym except for myself and one other guy I've seen deadlifting. It seems most stick to squats instead of deadlifts, even though I personally think the deadlift is an exercise for back day, and not leg day.
 
The angle of the legs change, which could make a difference I guess. The angle of my back doesn't change but I have do go down further with my legs, which according to physical laws should result in more load. How much is the question.

Its like when doing squats, lower yourself till your legs reach 90 degrees and the press. Easy. Use the same weight and go down further, just a few inches and it gets SO much harder. All you have done is increasing the ROM via increasing the angle. Weight is still the same

Guess I'll have to put the barbell on some wooden plates and lift it, to see how much easier it is when I add some height.

And Romanian deadlifts do work legs like crazy, at the starting position my legs almost reach 90 degrees when doing them, they're almost as good as squats but they also work your back. Its a very balanced exercise.
 
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Our larger plates have a radius of approximately 8.5" which hit's me at about mid shin. Distance from the ground makes a huge difference. Even an inch or two can make a big difference. Get some pads that you can set your weights on to get the bar off the ground just a bit more.

I don't know this site, but their diagram correlates to my experience as well.
http://rippedbody.jp/question/bar-height-deadlift/
 
Aha, so you're telling me that I've always been doing deadlifts the hardest possible way? Cool. :crazy: :lol:

If your plates put the bar 8.5'' off the floor thats whopping 3.5 or so inches higher than mine. Gonna get some wooden plates to increase the height, can't wait to find out how big the difference is. Maybe I can lift 440 after all.

The diagram is very helpful, I've also learned that my plates and the bar don't follow the standards.

Thanks Pako! 👍
 

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