What do you do at the gym?

[youngnlove89]

What is your routine every week?

[Toddbt12y1]

I've all I need at my home gym.

 

Mon(heavy)....chest, shoulders, triceps. Thursday(lightened)...

 

Tuesday(heavy)...back, traps, and biceps. Friday(lightened)

 

Wednesday/Saturday...Legs.

 

Cardio in the afternoon.

 

Weights in the morning.

 

Protein shake before.

 

Protein shake after.

 

I prefer to use dumbbells these days to barbell. The focus I can provide each muscle is greater this way. I usually do one Rep of Max weight, overload. Then go from ten(down or +)

One week I prefer to use dumbbells. Another week barbells. Every fourth week...I go hard as I can.

 

Muscle needs to be tricked. I might trick every third week(biceps) with a high overload and "cheat."

 

This is all I'll explain of it...my phone is annoying me.

[Gambit123]

Bench press, squats, pull-ups and deadlift

[tman666]

For the past 4 weeks or so, I've been using a variation of Mark Rippetoe's "Texas Method". So far, I'm loving the results.

 

Basically, Monday is "Volume Day", in which I work up to a 5x5 on squat and bench using 90% of my previous week's 5 rep max on each lift. Volume day also works up to a maximal 1x5 deadlift. Since it's volume day, I also have been throwing in a few sets of heavy, high rep one arm dumbbell rows, and some sort of conditioning work (prowler sled push, drag sled sprints, slam balls, kettlebell swings, etc.).

 

Tuesday is an "active recovery" day. Good day to stretch/walk/do yoga.

 

Wednesday is the "back-off" or "deload" day. Basically it's 3x5 on some sort of squat (I usually front squat here), 3x5 on some sort of overhead pressing, then 5 x 10 on pull ups, and 5 x 10 on hyper-back extensions. Conditioning circuit or something similar as a finisher.

 

Thursday is another recovery day.

 

Friday is "intensity" day. On both squat and bench, I work up-using sets of 2 or 3 reps each-to a new target 5 rep max, usually only 5 lbs greater than the week before. This determines the weights that will be targeted the week after. Some sort of speed pulling movement for 5 x 3 after squat and bench (deficit deads, Romanian deads, power clean). Some sort of circuit for conditioning/assistance. Last night did 3 rounds of 15 ball slams, 15 bodyweight dips, and 8 ring pull ups.

 

Either Saturday or Sunday (depends on my weekend schedule), I usually head in for a little bit to do some lighter conditioning/direct arm work/direct delt work/isolated rows/ab work/calf work etc. The key with that weekend workout is to focus on the smaller/less CNS intensive movements so that you're fresh on Monday for volume day, which is a fuggin' bearcat. This is basically a "skippable" workout, depending on recovery ability, time availability, desire, etc.

 

In the past 3-4 years, I've basically cycled a 5/3/1 template and a Westside Conjugate Method template exclusively, depending on what I'm trying to do and how I'm feeling. 5/3/1 is extremely versatile and makes for a great cutting program, in my opinion. Westside is simply brutal, and makes for a great "strength peaking" program. I've found it works best in the short term (2 months or so), at least for me, as a raw/drug-free lifter.

[youngnlove89]

So basically, what you are saying, is you have a kickin' body.

 

I can't wait to go to the gym tonight! I can't believe I held back on the gym for over a year! What a shame!

 

For the past 4 weeks or so, I've been using a variation of Mark Rippetoe's "Texas Method". So far, I'm loving the results.

 

Basically, Monday is "Volume Day", in which I work up to a 5x5 on squat and bench using 90% of my previous week's 5 rep max on each lift. Volume day also works up to a maximal 1x5 deadlift. Since it's volume day, I also have been throwing in a few sets of heavy, high rep one arm dumbbell rows, and some sort of conditioning work (prowler sled push, drag sled sprints, slam balls, kettlebell swings, etc.).

 

Tuesday is an "active recovery" day. Good day to stretch/walk/do yoga.

 

Wednesday is the "back-off" or "deload" day. Basically it's 3x5 on some sort of squat (I usually front squat here), 3x5 on some sort of overhead pressing, then 5 x 10 on pull ups, and 5 x 10 on hyper-back extensions. Conditioning circuit or something similar as a finisher.

 

Thursday is another recovery day.

 

Friday is "intensity" day. On both squat and bench, I work up-using sets of 2 or 3 reps each-to a new target 5 rep max, usually only 5 lbs greater than the week before. This determines the weights that will be targeted the week after. Some sort of speed pulling movement for 5 x 3 after squat and bench (deficit deads, Romanian deads, power clean). Some sort of circuit for conditioning/assistance. Last night did 3 rounds of 15 ball slams, 15 bodyweight dips, and 8 ring pull ups.

 

Either Saturday or Sunday (depends on my weekend schedule), I usually head in for a little bit to do some lighter conditioning/direct arm work/direct delt work/isolated rows/ab work/calf work etc. The key with that weekend workout is to focus on the smaller/less CNS intensive movements so that you're fresh on Monday for volume day, which is a fuggin' bearcat. This is basically a "skippable" workout, depending on recovery ability, time availability, desire, etc.

 

In the past 3-4 years, I've basically cycled a 5/3/1 template and a Westside Conjugate Method template exclusively, depending on what I'm trying to do and how I'm feeling. 5/3/1 is extremely versatile and makes for a great cutting program, in my opinion. Westside is simply brutal, and makes for a great "strength peaking" program. I've found it works best in the short term (2 months or so), at least for me, as a raw/drug-free lifter.

[tman666]

So basically, what you are saying, is you have a kickin' body.

 

I can't wait to go to the gym tonight! I can't believe I held back on the gym for over a year! What a shame!

 

Hahaha, I do alright... Mostly I'm just trying to be strong and be well conditioned. Basically, be "diesel" in all physical pursuits.

 

Now get in the gym and do worq! Go get 'em, tiger!

[Mr Scorpio]

I like to start off with buying an expensive nitro-laced juice drink to help me fuel up. Then I usually head over to the ellipticals and stand next to them while sorting out my playlist for the day. Gotta have a playlist to get jacked. After about 10 minutes of that, I stand next to the weight rack and talk with the bro's about any new tats that they got. Next comes finding the spot in the gym where the most people can see me, and then doing a few sets of deadlifts at max weight, being sure to drop the weights loudly while screaming. I usually end by oggling the attractive women and mentally ridiculing the fat ones. Then I put my shades back on, buy a protein shake, and I'm out.

[tman666]

I like to start off with buying an expensive nitro-laced juice drink to help me fuel up. Then I usually head over to the ellipticals and stand next to them while sorting out my playlist for the day. Gotta have a playlist to get jacked. After about 10 minutes of that, I stand next to the weight rack and talk with the bro's about any new tats that they got. Next comes finding the spot in the gym where the most people can see me, and then doing a few sets of deadlifts at max weight, being sure to drop the weights loudly while screaming. I usually end by oggling the attractive women and mentally ridiculing the fat ones. Then I put my shades back on, buy a protein shake, and I'm out.

 

You sir, win the thread.

[ChazzB]

if we are talking only about gym...

 

warm up at the treadmill, stretch, then

 

Mo. Chest, Biceps, forearms.

Tu. Legs, abs

We. Rest (active recovery)

Th. Back, Triceps

Fr. Shoulder, abs

 

when i am done i stretch again, take my protein shake and either go home or go dance

 

i usually change my routines on a monthly basis, just to keep things interesting and to avoid having my body get used to the same activity

[youngnlove89]

I am still sooo stuck.

 

I keep looking at all the workout sites and now my mine is just boggled! haha

 

My arms are sore from Wednesday, yesterday I did legs/cardio, and today I really want to go back I don't want to do just cardio, I love working out my legs. Is that okay to do again back to back?

[ChazzB]

as long as you don't overwork them but i would prefer to leave 1 day at least for the muscle to recover

 

and if your arms are still sore you can do some things with lower weight , that should help

[youngnlove89]

So if my arms are sore and I just worked out my legs, what should I do tonight?

[ChazzB]

back / shoulder ?

 

i would actually do a couple arm exercises with very low weights, that should help with the soreness

 

out to the gym too

[thefooloftheyear]

I try to mix it up...

 

I have used the Chest/Triceps...Back/Biceps...Legs...Shoulders/Abs/calves..

 

I always train very hard and as heavy as possible...I dont believe in loooong workouts with a lot of rest between sets. I get much more benefit from short duration/high intensity training.

 

At the end of the day, genetics WILL dictate how far you can or cant go with your training so I dont get too fussy. I do very little ab training yet I look like all I do is train abs, thats my point. Just go and do whats fun and keep fit!

 

I did do some reading a while back on Vernon Davis(football player SF 49ers) training regimen. This guy is a freak. Huge guy packed with muscle. His style is simple. He just does what ever his body feels like on that day. Pays little mind to any specific "regimen" if I read it right. I gave it a try..Broke through a plateau and its been great! I just go in with no set plan and do whatever I feel like I want to do. I think the benefit here is that you will likely put more effort into it as you "want" to do it. If I have even the slightest headache I wont want to do heavy squats because I will surely end up with a full blown migraine. Somedays we just dont "feel" like training what is on the regimen for that day..So you might not want to put all effort into it. The only thing to keep in mind with this plan is its easy to fall into a trap of doing just bodyparts you like and neglecting others. Gotta be conscious of that. I also try to mix in basic movements like pushups/chins/dips that just use bodyweight as resistance..

 

TFY

Edited May 18, 2013 by thefooloftheyear

[USMCHokie]

I have not had a routine in years...

[Emilia]

So if my arms are sore and I just worked out my legs, what should I do tonight?

stretch properly and have a hot bath

 

don't neglect your core but as tman said on another thread, it's best to train the body fully rather than break it up by parts

[USMCHokie]

don't neglect your core but as tman said on another thread, it's best to train the body fully rather than break it up by parts

 

Depends on the goals...

[Emilia]

Depends on the goals...

True. I'd be very surprised if the OP needed to have arms days, legs days, etc.

[USMCHokie]

True. I'd be very surprised if the OP needed to have arms days, legs days, etc.

 

Or left bicep day...right bicep day...left tricep day...right tricep day...?

[Emilia]

Or left bicep day...right bicep day...left tricep day...right tricep day...?

Not everyone is in a big guns competition

[USMCHokie]

Not everyone is in a big guns competition

 

True. I've got less than a week.

[Emilia]

True. I've got less than a week.

Hope it's not on a Thursday night

[fortyninethousand322]

What is your routine every week?

 

For years I had a 4x per week schedule. One day for chest and triceps, another for biceps and forearms, another for shoulders and back and the last for legs.

 

I switched it up back in February and tried a new routine where every 8 days I would hit biceps, shoulders and chest twice in that 8 days span (everything else once). Tried that until 2 weeks ago. I just wasn't getting the gains I wanted and I think I screwed up my rotator cuff (though it's better now).

 

So now I'm back to 4x per week for strength training, 5 days of cardio (sometimes 6 if I'm playing basketball).

[Andy_K]

I used to do three full body sessions a week, but pretty much plateaued with that eventually. I then switched to 4x a week with different muscle groups and that made a big difference for me.

 

Each session is generally less than 40 minutes. I simply can't do more than 2 or 3 different exercises on the same muscle group before it's completely drained. I will generally cover two muscle groups per session, so 5 or 6 different exercises. At the moment for each one I aim for three sets of eight or ten reps, and if I succeed then I raise the weight, so most of the time I'll be actually be going to failure on sets two and three.

[USMCHokie]

I used to do three full body sessions a week, but pretty much plateaued with that eventually. I then switched to 4x a week with different muscle groups and that made a big difference for me.

 

Each session is generally less than 40 minutes. I simply can't do more than 2 or 3 different exercises on the same muscle group before it's completely drained. I will generally cover two muscle groups per session, so 5 or 6 different exercises. At the moment for each one I aim for three sets of eight or ten reps, and if I succeed then I raise the weight, so most of the time I'll be actually be going to failure on sets two and three.

 

I have to agree about full body versus isolated. I don't think you can get as strong as quickly with full body workouts...just from my experience and opinion...