General Workout Routines and Questions

[Liquid]

Don't buy fixed weight dumbbells, they are almost useless.

They're not fixed, they're free weights but one 18kg and two 9kg are the maximums. Obviously there's nothing more I can add to the singular for things I do two handed but some things I do with the two bars are at 5.5kg at the moment. The idea is to build that up, of course, but it takes time. Hopefully the gym is open again soon.

I only work out at home, never been in a Gym

I'm impressed at such determination. For me, home is home where I like unwinding and not doing anything.

 

[Michael88]

No no, with fixed I mean the weight of the dumbbell that cannot be changed, I mean you should get dumbbells that can accept plates that can be switched around to get the exact weight you desire for a specific workout. For example, if you perform 3 sets of 9 repetitions shoulder presses with 18 kg dumbbells, which is lets say 1 rep more than you did last workout, the logical thing to do is increase the weight to 19kg next workout. You get stronger, weight needs to get heavier by small increments, or you will stall.

I'm impressed at such determination. For me, home is home where I like unwinding and not doing anything.

Don't be impressed, I find it super easy to get motivated, lifting IS relaxing and unwinding for me. During and after the workout I'm totally at peace, I feel rejuvenated and depression fade into oblivion for a few hours. And I find it genuinely FUN to move challenging weights.
Workout is the main thing I look forward to the second I wake up.

 

[the_boy]

BJJ and Kickboxing have taken over my lifting time, I haven’t hit the weights in months.

 

[Team THRT Drift]

@Liquid what @Michael88 is saying is to get these:

Standard size dumbbell handles, that accept standard weights (1 in diameter hole).


Also, try to get a standard curl bar:

My only gripe with these equipment is their threaded locking mechanism. Over time, the locks's gaskets warp or bend so they don't make a proper seal anymore. I have to constantly retighten everything before a new set, and sometimes mid set. They don't hurt the balance too much, it's just a bit unsettling when the weights rattle in your hands.



The handles and bars aren't too expensive. Only like $20CAD in my area, but the weights are expensive due to high demand. I paid around $154 for 110lbs of standard weights, and $500 for 135lbs of olympic weights excluding the bar.

 

[Liquid]

Those are what I have.

 

[Team THRT Drift]

Deleted

(Issue answered in previous pages)

 

[Michael88]

For a month now I was doing heavy barbell squats instead of deadlifts to get my squat numbers up, squat is my weakest lift by far - yesterday I did my first deadlift session, I was afraid I'd be super bad from all the lack of practice, but to my surprise I didn't lose any strength, I did 3 sets of 8 repetitions of 195kg / 430lbs, and a very easy triple that could have easily been a 4 rep set of 210kg, 462lbs. 😁 All without lifting belt, as usual.

Guess I don't have to do deadlifts every week to stay strong in that exercise.

 

[Liquid]

Things I have never, ever tried in two years of going to a gym:

Bench press
Deadlift
Overhead lift

I'm thinking of approaching a PT to see if they can teach me. I have a disfigured finger on my left hand which really affects my grip in my left hand. It's why I generally avoid compound exercises or otherwise non-machine activities but I'm at the point where I've never done these things but really want to at least try, even if it turns out I can't do them.

 

[Michael88]

Things I have never, ever tried in two years of going to a gym:

Bench press
Deadlift
Overhead lift

I'm thinking of approaching a PT to see if they can teach me. I have a disfigured finger on my left hand which really affects my grip in my left hand. It's why I generally avoid compound exercises or otherwise non-machine activities but I'm at the point where I've never done these things but really want to at least try, even if it turns out I can't do them.

Compound exercises with free weights should be your base, all the other isolation exercises are only optional and complimentary. For bench press and overhead press you don't need much grip strength at all, even with a compromised hand. In those two exercise you don't actually hold the weight but let it rest on your palms directly over your forearm bones. The finger tips just rest on the barbell to prevent it from moving and potentially dropping onto your chest. If it weren't for that safety risk you could perform those exercises with no fingers at all.

As for the deadlift, use straps. Those wrap around your wrists and the barbell, properly done they can hold up to 75% of the weight you are pulling, your compromised hand wont give you any issue that way.

You didn't mention barbell squats - does this mean you are at least doing this single important exercise?

 

[Liquid]

You didn't mention barbell squats - does this mean you are at least doing this single important exercise?

No.

 

[Michael88]

Anyone tried the TikTok 135 challenge? Just did it with 210lbs doing it with a strict press, could go higher but I did bench press yesterday and my shoulders are still screaming when I do an overhead press.

Example of the challenge:

 

[phillgt2002]

@Michael88 - I've never even heard of the challenge.

I've only been lifting once a week at the moment.

 

[the_boy]

Started benching again twice a week since June, I’m already at 20 rep sets of 225, I hope I can get to 30 by next year

 

[Pako]

@Michael88, you asked,

Nice work, looking good!
Hows the situation in regards to the fitness studios and the 'rona lockdowns? Where I live fitness studios have been closed off for nearly 2 years now and I'm so happy I got all the free weights here at home. I've also been lifting very hard (not much else to do in constant lockdowns).
When you eat 5700 / day, how hard is it? I've always wondered about that, it seems to me to be the hardest part. As an amateur strongman I eat around 3500-3700 / day ( 185cm 108kg) and I find that super hard already, I couldn't do any more calories.

Keep up the good work!

Our gym was locked down for about two weeks last year. I ended up building up my home gym so I could still get my workouts in not knowing how long the lockdowns would last. Since then, our gyms have been fully open and here in Montana, restrictions have been pretty minor in comparison to other parts of the country and world for that matter.

5700 calories / day is a struggle, not gonna lie. If I was eating dirty, it would be a lot easier as the fat content would be much higher. My current macro breakdown is 873.2g Carbs, 337.9g of protein, and 100.1g of fat. The bulk of the diet consists of chicken breasts and jasmine rice. I have some beef, oats, peanut butter, whole eggs, yogurt, green vegetables, english muffins and whey iso protein some almonds. I started out at about 2400 calories coming off of a recomposition. Once my protein hit about 300g, my coach would increase my carbs weekly to keep me at about a 1-1.5 lb bodyweight gain per week to where I am today. I started at 211lbs and am now sitting at 234 as of my last check in. Goal is to hit about 250lbs before I start my cut. It is definitely a slow progression of increasing calories weekly a little at a time. It takes that time for the body to process the change in diet and it doesn't happen overnight by any stretch. It's been a fun journey and an 18 month commitment to meet my goal for next October.

 

[Michael88]

@Michael88, you asked,


Our gym was locked down for about two weeks last year. I ended up building up my home gym so I could still get my workouts in not knowing how long the lockdowns would last. Since then, our gyms have been fully open and here in Montana, restrictions have been pretty minor in comparison to other parts of the country and world for that matter.

5700 calories / day is a struggle, not gonna lie. If I was eating dirty, it would be a lot easier as the fat content would be much higher. My current macro breakdown is 873.2g Carbs, 337.9g of protein, and 100.1g of fat. The bulk of the diet consists of chicken breasts and jasmine rice. I have some beef, oats, peanut butter, whole eggs, yogurt, green vegetables, english muffins and whey iso protein some almonds. I started out at about 2400 calories coming off of a recomposition. Once my protein hit about 300g, my coach would increase my carbs weekly to keep me at about a 1-1.5 lb bodyweight gain per week to where I am today. I started at 211lbs and am now sitting at 234 as of my last check in. Goal is to hit about 250lbs before I start my cut. It is definitely a slow progression of increasing calories weekly a little at a time. It takes that time for the body to process the change in diet and it doesn't happen overnight by any stretch. It's been a fun journey and an 18 month commitment to meet my goal for next October.

Thanks for the reply - I think I can relate to your diet, its very similar as I have to eat super clean due to some chronic gut issues, just the quantity is smaller. I eat around 3550 calories, I think that's like 1.5 meals less than you. How hard is it for you to cut the sugar out? For me its a daily struggle that is much harder than my hardest deadlift session.

Are you going to reduce volume a lot when you cut? I heard most bodybuilders do that, and they also cut out deadlifts out of their training schedule when they cut because its too hard on the body.

 

[Pako]

Thanks for the reply - I think I can relate to your diet, its very similar as I have to eat super clean due to some chronic gut issues, just the quantity is smaller. I eat around 3550 calories, I think that's like 1.5 meals less than you. How hard is it for you to cut the sugar out? For me its a daily struggle that is much harder than my hardest deadlift session.

Are you going to reduce volume a lot when you cut? I heard most bodybuilders do that, and they also cut out deadlifts out of their training schedule when they cut because its too hard on the body.

Sugar and unhealthy carbs were really hard to cut out originally, but it's been around 6 years now being sugar free for the most part. To be honest, sweets make me sick now so that helps detour any cravings but I remember it being really difficult.

I'm not sure exactly what this cut is going to look like. I have a different coach managing my food and the emphasis will be to maintain as much muscle mass as possible and hopefully gain a little more lean mass in the process if everything is hitting right. I know calories will be down and cardio will be up. My lifts will change just due the fact of loosing strength and endurance, but that's part of the fun and pain we go through! Should be an interesting ride, but for now still trying to put on size with about 20 more lbs to go before I start cutting.

 

[ROAD_DOGG33J]

I started doing high-rep deadlifts on my light day, just 2 sets of 12 reps at about 55% of my 5 rep sets. They can feel just as intense as the heavier sets, but I feel it more in different muscles and they take a lot of energy. I'm hoping it makes me stronger overall while getting more volume in, but at a weight that's not as taxing for recovery.

I also dropped bicep curls, and switched out dumbbell rows for cable rows with more volume. I also added lat pulls. I've been doing 5x10 on the rows and lat pulls. It seems like all the volume is working as my biceps seem to be bigger, which isn't exactly what I was expecting. So at least I know that there was no real loss dropping the curls off. 👍

The main goal is to strengthen my back overall, as that wasn't a big focus over the years.

 

[Pako]

I started doing high-rep deadlifts on my light day, just 2 sets of 12 reps at about 55% of my 5 rep sets. They can feel just as intense as the heavier sets, but I feel it more in different muscles and they take a lot of energy. I'm hoping it makes me stronger overall while getting more volume in, but at a weight that's not as taxing for recovery.

I also dropped bicep curls, and switched out dumbbell rows for cable rows with more volume. I also added lat pulls. I've been doing 5x10 on the rows and lat pulls. It seems like all the volume is working as my biceps seem to be bigger, which isn't exactly what I was expecting. So at least I know that there was no real loss dropping the curls off. 👍

The main goal is to strengthen my back overall, as that wasn't a big focus over the years.

Always good to change things up with different exercises, rep, and weight strategies. Not to mention giving joints and ligaments a rest from heavy low rep sets.

 

[Michael88]

The main goal is to strengthen my back overall, as that wasn't a big focus over the years.

I can highly suggest doing squats with the safety bar. If your gym has one, try it out. Its an amazing mid-back developer, its a squat but the bar makes you feel like someone is trying to push you over the whole time, you need a lot of mid-upper back engagement to keep upright. If your mid and upper back disengage your chest collapses and your shoulders roll forward and you wont be able to do a rep. Try it out!



As for my exercise goals, I got my stationary bike today, assembled it and immediately tried it out. Did a 30 minute test ride on it increasing difficulty level every 5 minutes for a couple minutes to simulate steep inclines. In those 30 minutes I burned 150 kcal and made 10 kilometers, kept the speed around 18-20 km/h. I have absolutely no idea if this is any good, but my legs burned and I sweat a lot.
I'm planning on doing this 5 times per week, the 2 days I won't do it are reserved for either heavy weight lifting involving legs or hiking.

In any case, I think its money well spent, I'm approaching my mid 30's so I guess its time to slowly start looking out for my cardiovascular system.

 

[Pako]

snip

As for my exercise goals, I got my stationary bike today, assembled it and immediately tried it out. Did a 30 minute test ride on it increasing difficulty level every 5 minutes for a couple minutes to simulate steep inclines. In those 30 minutes I burned 150 kcal and made 10 kilometers, kept the speed around 18-20 km/h. I have absolutely no idea if this is any good, but my legs burned and I sweat a lot.
I'm planning on doing this 5 times per week, the 2 days I won't do it are reserved for either heavy weight lifting involving legs or hiking.

In any case, I think its money well spent, I'm approaching my mid 30's so I guess its time to slowly start looking out for my cardiovascular system.

Good for you man. Cardiovascular health is pretty damn important!

 

[Pako]

Last year, I hopped in the gain train after coasting for a few years. Over a 6 month period, I slowly increased my calories from 2400 to just under 5700 calories day. I’ve been sitting at 5700 calories and coasting there for about 6 weeks and will be going for another ~15 week growth push to see how far I can go. Staring weight was 211 lbs and today weighed in at 235. Looking to add another 15 lbs during this next push.

Progress is slow but steady. Comparison shot below from June of last year to now.

 

[phillgt2002]

Lookin good, @Pako

I've been back in the gym for the past few weeks. Not quite for a resolution, but just to get back.

At the moment, I'm lifting heavier than I have in a while, prioritizing weight and form over reps. I'm not trying to bulk, mainly cutting while trying to maintain some strength.

So far, so good, down 5lbs.

 

[Pako]

Lookin good, @Pako

I've been back in the gym for the past few weeks. Not quite for a resolution, but just to get back.

At the moment, I'm lifting heavier than I have in a while, prioritizing weight and form over reps. I'm not trying to bulk, mainly cutting while trying to maintain some strength.

So far, so good, down 5lbs.

Right on, that's been my focus lately too. I'm getting too fragile in my advanced age that ego lifting just gets me injured. I'm happy to report that you don't have to PR every time you go into the gym to build muscle. Slow and controlled reps, while having to go lighter or reducing number of reps, burn just as bad and seem to be just as effective at reaching hypertrophy if you go to failure on your sets.

Stick with it and be consistent! You got this!

 

[phillgt2002]

Right on, that's been my focus lately too. I'm getting too fragile in my advanced age that ego lifting just gets me injured. I'm happy to report that you don't have to PR every time you go into the gym to build muscle. Slow and controlled reps, while having to go lighter or reducing number of reps, burn just as bad and seem to be just as effective at reaching hypertrophy if you go to failure on your sets.

Stick with it and be consistent! You got this!

I'm exploring what you mentioned. I've heard of slower reps, all while going lighter, but I've never tried much apart from warming up.

I did my bent-over barbell rows more patiently and with lighter weight. I'm not so confident with those, so it was good to shake off 15lbs on the bar to give myself a little more room for comfort.

Thanks for the advice.

 

[ROAD_DOGG33J]

Also trying to get on the more slower more sustainable training route. You don't have to push 110% every time. It's okay to deload to recover and build back up again.

Of relevance: https://jamesclear.com/slow-gains

I'm sure I read this in other places, but if you're training for general health it just makes so much sense.

 

[TB]

New acquisition so thought I'd take a picture of the exercise room. I still have some things I need to clean up and figure out.

Now I just need to not make excuses and get in there. Biked and back today, shoulders and abs will be on Wednesday.

 

[Pako]

I'm exploring what you mentioned. I've heard of slower reps, all while going lighter, but I've never tried much apart from warming up.

I did my bent-over barbell rows more patiently and with lighter weight. I'm not so confident with those, so it was good to shake off 15lbs on the bar to give myself a little more room for comfort.

Thanks for the advice.

Absolutely. Along with slower positive and negative reps, getting a good 1-2 second contracted squeeze will also help with muscle fatigue and growth at lighter weights. At the end of the day, it’s not the number of reps you do, but time under tension and reaching failure on your sets that will breakdown tissue. 👍🏼

 

[Michael88]

Right on, that's been my focus lately too. I'm getting too fragile in my advanced age that ego lifting just gets me injured. I'm happy to report that you don't have to PR every time you go into the gym to build muscle. Slow and controlled reps, while having to go lighter or reducing number of reps, burn just as bad and seem to be just as effective at reaching hypertrophy if you go to failure on your sets.

Stick with it and be consistent! You got this!

I used to do a lot of ego lifting in my early twenties, all that counted was numbers, form not so much, a lot of it was done very....lets say dynamic, bouncy and explosive, lol. When I turned 30 I switched from that kind of turbo-lifting down to slower and prettier reps with slightly lower weights, which caused, naturally, a drop in strength. Later though my static strength exploded and I could rep what I used to rep before but slowly and controlled with a pause at the bottom.

Personally, I'm not so afraid of getting injured by PR's though, all injuries I ever suffered were caused by either that one more repetition you try to force out of yourself or being lazy and sloppy with light weights and getting hurt by crappy form and not respecting the weights. Light weights are dangerous. My worst injury was caused by powercleaning a 75kg barbell from the floor, my form was so crappy because it was such a light weight I slipped and tore a belly muscle, couldn't lift for several months. Usually I clean 130kg easily.

 

[phillgt2002]

Thanks for the input @Michael88 - I do feel my progress at the gym has been a little more patient, more experienced. With that, I think I'm enjoying it more - things don't feel as forced.

I took a one week break to balance my last semester of college with the gym, building a routine works with it.

I'm healed up, hydrated and well fed, time to get back in.

 

[Michael88]

Found out something interesting, 2 months ago I changed my deadlift squat ratio to 4:1, which means 4 weeks of just squats for lower body exercise, followed by only 1 week of deadlifts (2 sessions per week). That helped me a LOT to get better in squats yet I absolutely maintained my strength in deadlifts. What's super beneficial about this is that deadlifts beat me up a lot while squats don't, so this allows me to preserve energy for other lifts.


Speaking about deadlifts, yesterday I did 2 sets of 8 repetitions of 190Kg / 418lbs conventional deadlifts on a stiff bar without belt, followed by two sets of 7 repetitions, then I did a couple 220kg and 235kg 507lbs singles and doubles. Session went really well, all the weights went up smoothly and in one motion without hitching.

Though today I woke up with a sharp pain in my face near my year, it feels like I get stabbed through my skull with a hot spear, 10/10 on the pain scale, though its not constant pain but sudden bouts that last 5-10 seconds. I wonder if that has anything to do with the lifts yesterday, the last couple reps with 235 kilograms were controlled but slow ( I am a slow and non-explosive lifter in general), I had a lot of pressure in my body and head.