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Is my Routine Good / Bad?
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30-08-2017 1:32pm#1
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This sounds way more appealing to me. I look at the lads deadlifting, squating and the big one BENCH PRESSING, and I'm a little intimidated by it. This is just because I do not know how to do it / I'm afraid of getting injured. But I did plan on getting a PT to show me these compound movements. You're advice is really great. My current regime, takes me at least 90 minutes, and that doesn't include the shower! If I could be in and out in about 60 minutes, I'd much prefer the gym and get home so much earlier. It makes so much more sense to do one BIG movement that works multiple muscles. I will get a PT for 1-2 hours to show me these movements and make me a plan.Elemonator wrote: »I have understood your goals OP and to be honest, the workout you are following is closer to a bodybuilders programme than the goals you seek.
I wouldn't spend too much time on isolation exercises like curls. I remember back when I was training for size that I had all those exercises but the thing is they don't build a whole lot of muscle or burn a lot of fat. May I suggest compound exercises? You already have a few. These would include squats, deadlifts, bent over rows/pull ups, bench press, and the overhead press. That is all you need as these exercises will train all muscle groups, burn a lot of calories, and give you the body you are looking for. Squats and deadlifts are full body exercises and will work abs, the bench press and overhead press will work your triceps, chest and shoulders in many ways. The rows and pullups/chins would work the rest of your arms and give you great biceps. The added bonus is less time in the gym which is the way to go, faster and better results, full body workouts with three days a week or 4 if you want an upper/lower split which may suit you better. Make sure you get your nutrition under control too, as 80-90pc of the physique is based on this. Remember the old adage "abs are made in the kitchen".
This is just my 2c. I used to follow a very similar programme to yours and while I did see results, the intensity and unnecessary extended time in the gym killed it. I could have spent less time there and got better gains. I discovered what I read above and nearly didn't do it based on my previous experience and I felt like I had wasted a lot of time. Some research seems to indicate there are only 5-7 exercises you need, depending on the school of thought you follow. These would be a squat, hinge, pull, push, lunge + rotation/counter rotation if you are more sport specific. These 5 will get you amazing results alone. A good starter programme for you is Stronglifts 5x5 and if you want to do a bit of cardio before or on off days as active recovery you can. That's where I started and it got me off the ground. Can I also recommend you pay for a personal trainer, or ask experienced lifters in your gym. Bad form will lead to restricted results and injuries. Your own research will not cut it here. If you are going for the athletic look, dumbbells are just as suited to your workout. I have since switched to heavy kettlebells for GAA and I still have the same body. Best of luck.
Great stuff, that tip about the legs is really good! I will probably put in a leg day, and then learn my compound movements, so squating will be another legs day.Sometimes I feel like I spend too much time at the gym. Before my excersises I do at least 10 mins cardio as a warm up.
Then drop something and do at least a second day with legs. Some of the main leg lifts (squad, deadlift) are massively beneficial to core strength and will increase overall strength and help you on your other compound lifts. Also - you say you want to lose some weight, your legs contain some of the largest muscle groupings in your body. Hitting legs will be a great way to burn promote fat loss.
Last point I'd make is you don't necessarily have to be doing 4 sessions per week could easily do 3 if you feel 4 is a bit difficult in terms of recovery and time commitment. Overall though, your attitude seems good and your general approach seems pretty sound.
Really sound advice from both here, appreciate it lads(or lassies)!
I'm very excited to learn good compound movements! 0 -
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And @Elemonator I have been tracking my food with MyFitnessPal (what else) for the past month. I have cut out all junk food, chocoloate, pastries and bad snacks. I have replaced all snacks with healthy snacks, I eat only wholegrain bread, I meet my protein goal every day and I am only ever sometimes -100 calories on MFP. Its my gym routine that I'm trying to get right now.
p.s. sorry I lied, on weekends my calories go up because of beer / random food0 -
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This sounds way more appealing to me. I look at the lads deadlifting, squating and the big one BENCH PRESSING, and I'm a little intimidated by it. This is just because I do not know how to do it / I'm afraid of getting injured. But I did plan on getting a PT to show me these compound movements. You're advice is really great. My current regime, takes me at least 90 minutes, and that doesn't include the shower! If I could be in and out in about 60 minutes, I'd much prefer the gym and get home so much earlier. It makes so much more sense to do one BIG movement that works multiple muscles. I will get a PT for 1-2 hours to show me these movements and make me a plan.
Great stuff, that tip about the legs is really good! I will probably put in a leg day, and then learn my compound movements, so squating will be another legs day.
Really sound advice from both here, appreciate it lads(or lassies)! I'm very excited to learn good compound movements!
I started off with goblet squats. It's going to seem like a pain because you won't feel like you are getting as good a workout. But its worth it. Start the movements with dumbbells even. You probably won't even need to move beyond that. And they are great for strength imbalances.And @Elemonator I have been tracking my food with MyFitnessPal (what else) for the past month. I have cut out all junk food, chocoloate, pastries and bad snacks. I have replaced all snacks with healthy snacks, I eat only wholegrain bread, I meet my protein goal every day and I am only ever sometimes -100 calories on MFP. Its my gym routine that I'm trying to get right now.
p.s. sorry I lied, on weekends my calories go up because of beer / random food
That's great to hear. Make sure you take plenty of water. I try to avoid bread usually but there's no need to get that nitty gritty about it to be honest. Make sure you speak to your personal trainer on that topic also, as I have seen people go from regular eating to eating the same diet as a professional athlete. Not necessary and it does more harm than good. Just try and stay clean as much as you can is all I'll say really. I try to stay clean during the week as that is when all my training takes place and I take a rest and eat what I want during the weekend within reason whether that be a chocolate bar or a few pints with the lads. If you find yourself falling off the bandwagon for a few days, don't beat yourself up about it. The calories consumed during two days of binging are nothing in the grand scheme of things. Just get back on the bandwagon. Allow yourself these weekends as they will make it easier, going cold turkey in my experience just meant that I found it harder and harder to maintain a reasonable diet and I would go out on an all out binge for a week! You seem pretty motivated so I have no doubt you will succeed. You are having fun and its better than sitting on the couch and if you aren't enjoying it now, you will when you see it all fall into place.
'Lem0 -
IR1SH RANG3R wrote: »Hi OP will you post whatever programme you land on here? I'm always on the look out for good programs to tweak or change my stuff and looking to get back into the gym. Similar goals to yourself
SureElemonator wrote: »I started off with goblet squats. It's going to seem like a pain because you won't feel like you are getting as good a workout. But its worth it. Start the movements with dumbbells even. You probably won't even need to move beyond that. And they are great for strength imbalances.
That's great to hear. Make sure you take plenty of water. I try to avoid bread usually but there's no need to get that nitty gritty about it to be honest. Make sure you speak to your personal trainer on that topic also, as I have seen people go from regular eating to eating the same diet as a professional athlete. Not necessary and it does more harm than good. Just try and stay clean as much as you can is all I'll say really. I try to stay clean during the week as that is when all my training takes place and I take a rest and eat what I want during the weekend within reason whether that be a chocolate bar or a few pints with the lads. If you find yourself falling off the bandwagon for a few days, don't beat yourself up about it. The calories consumed during two days of binging are nothing in the grand scheme of things. Just get back on the bandwagon. Allow yourself these weekends as they will make it easier, going cold turkey in my experience just meant that I found it harder and harder to maintain a reasonable diet and I would go out on an all out binge for a week! You seem pretty motivated so I have no doubt you will succeed. You are having fun and its better than sitting on the couch and if you aren't enjoying it now, you will when you see it all fall into place.
'Lem
Yeah, it's all about that balance between commitment to the gym and having fun on the weekends! Cheers! I may even start a log in the fitness log section, just to keep up my motivation
Cheers again! Will update you on what the PT says in a week or two :cool: 0 -
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I guess you're right! Chest excersies does use Triceps so it is a bit overkill doing essentially each one x4 times. My goal is to try and spend less time in the gym, so it makes a lot of sense to bring compound movements into play. I am meeting with a PT next week. He will show me how to do my squats, deadlifts..etc Thanks
No that's not what I'm saying.Sorry I made a mistake, I meant 'Back & Triceps'. So you're saying to do the following?
Monday
Chest & Biceps & Abs
Tuesday
Back & Triceps & Legs
Wednesday
Rest
Thursday
Chest & Biceps & Abs
Friday
Back & Triceps
Saturday
Rest day
Sunday
Rest day
Doing Back & Tri on Tuesday, doesn't really give 100% recovery from the Mondays Chest & Bi?
If the program above you are hitting biceps on Monday, Tuesday, thurs and Friday. Also hitting triceps on those same 4 days.
I'm suggesting to do chest and triceps on the same day, and back and biceps on the same day. That means they'll each be trained 2 days instead of 4.
I understand the logic behind splitting chest and triceps, to hit each harder. But that's more suited to somebody hitting each once per week, alongside maybe shoulders and do legs properly. In your case trying to do each twice you should prioritise recovery imo.
And you should train your legs. 0 -
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Too much rest. At 27 you only need about 1 day of rest a week, if even.
Most people don't know this but the more often you train a muscle group the faster it recovers. There is no standard recovery time you can read about in a book, it depends on you well conditioned you are.
When I was 20 me and a friend used to push this a bit and sometimes trained the same muscle group back to back. We trained high volume and stopped before failure and gained strength between sessions. And yes, we got huge.
Ok, I will make Wednesdays my Rest day and try and do 3-4 sessions around that. Cheers for sharing your personal experience 0 -
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Ok, I will make Wednesdays my Rest day and try and do 3-4 sessions around that. Cheers for sharing your personal experience
I know it depends entirely on your work schedule etc, but I find that having rest days set in advance is counter productive. I won't plan any rest during the week. I'll try to train every day but inevitably something will come up that means I'll have to skip. What I try to avoid is taking a rest on Sunday when I could have trained and then getting tied up on Monday and not making it. I usually only take a rest when I know I can train the following day.
I also don't have a weekly routine. More of a daily routine. Work then exercise then relax. I'll try and train muscle groups in the same sort of order no matter what day of the week it is. Just my 2 cents.0 -
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