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Posted: 11/17/2022 7:32:30 PM EDT
[#1]
OK so you pretty much just worked out every muscle group in your body, what are you gonna do the rest of the week
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Posted: 11/17/2022 7:33:05 PM EDT
[#2]
Honestly you kind of have a lot going on.
Generally, your rep scheme should track with your goals, ie are you working to build size/strength/explosive power/endurance etc? I typically also structure my workouts into "blocks" - warmup, heavy/primary lifts (ie squat, dead, bench), technical lifts (ie single leg stuff, dumbbell work), auxilary exercises (core, grip strength, etc). In addition, I admittedly follow an old school type workout and just keep killing the same muscle groups each day, but it also seems like you are hitting a lot for a single day. ymmv though. Basically, I would shift your two circuits to after your squats, etc. Push your important stuff to earlier in your workout. Rep scheme on those probably low, and the following exercises have increased reps (and decrease weight, of course, as you should be fatigued) edit: 4x6 is pretty low, unless you are starting with a good workup, and following with a shit ton of heavy leg work. What are you trying to get done on this day? ie what muscle groups (train GROUPS(or lifts) first, and then work down to individual muscles) and what goal? You probably could avoid more of the machines. barbells~dumbbells>cables>machines. |
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Posted: 11/17/2022 7:36:07 PM EDT
[#3]
Quote HistoryQuoted: OK so you pretty much just worked out every muscle group in your body, what are you gonna do the rest of the week I generally do that or something close every other day. Maybe take 2 days off when I feel fatigued. |
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Posted: 11/17/2022 7:36:33 PM EDT
[#4]
squat, press, dead, bench all with barbell.
I am just talking starting strength from rippetoe. You can switch to something else once you get bored and never be afraid to do your curls in the squat rack |
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Posted: 11/17/2022 7:38:52 PM EDT
[#5]
For like 6 weeks I was doing pretty similar exercises but sets and reps were 2 sets of 21 reps. With lighter weight. Now switching to a little heavier.
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Posted: 11/17/2022 7:40:24 PM EDT
[#6]
Quote HistoryQuoted: For like 6 weeks I was doing pretty similar exercises but sets and reps were 2 sets of 21 reps. With lighter weight. Now switching to a little heavier. so what is your goal? |
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Posted: 11/17/2022 7:41:06 PM EDT
[#7]
Quote HistoryQuoted: I generally do that or something close every other day. Maybe take 2 days off when I feel fatigued. if that works great. Not much recover time. I do: Saturday chest and tricep sunday back and bicep monday abs calves tuesday shoulders wednesday fast high rep low weight tri and bi blast Thursday legs Friday abs calves on those days 3 or 4 exercises for each muscle group, so for Saturday flat bench, incline bench, flat dumbbell bench, incline dumbbell bench. Then hit hit triceps with 3 or 4 exercises, pull downs etc. each exercise is 3x8 or 4x10 that works for me, everyone is different |
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Posted: 11/17/2022 7:41:25 PM EDT
[#8]
Quote HistoryQuoted: For like 6 weeks I was doing pretty similar exercises but sets and reps were 2 sets of 21 reps. With lighter weight. Now switching to a little heavier. scratch that. A good starting point is going to be something like 4x12 and then modify after a little while for yourself. |
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Posted: 11/17/2022 7:42:12 PM EDT
[#9]
Mark Rippitioe
starting strength then protein creatine test cyp d bol etc |
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Posted: 11/17/2022 7:42:14 PM EDT
[#10]
What are your goals?
Get bigger? Get stronger? Get leaner? Just exercise? How old are you? Health issues? Pre-existing injuries? Height/weight? |
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Posted: 11/17/2022 7:42:28 PM EDT
[#11]
Quote HistoryQuoted: so what is your goal? Be relatively strong, decent muscle, have decent endurance, for a 46 year old. |
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Posted: 11/17/2022 7:50:38 PM EDT
[#12]
Quote HistoryQuoted: What are your goals? Get bigger? would like a little more muscle Get stronger? a little, but not really. A couple years ago i startted powerlifting as a 43 year old. Learned some, did get a lot stronger in the main 3, but suffered some injuries pyraformis, shoulder pain. Did 2 meets. Kinda done with that. Get leaner? yeah. Will lose about 15. Did keto vefore and shed a bunch. Got in great shape, felt good. Could see abs. Will do again. Just exercise? yeah, stay good at events like cola warrior etc. How old are you? Health issues? Pre-existing injuries? 46. No health issues. Some hamstring issues a tear last summer, pyraformis syndrome flares up here and there. Shoulder arthritis in ac joint that hurts with heavy bench. Height/weight? 5'10" 195 (185 ideal) |
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Posted: 11/17/2022 7:54:50 PM EDT
[#13]
Quote HistoryQuoted: 5'10" 195 (185 ideal) Quote HistoryQuoted: Quoted: What are your goals? Get bigger? would like a little more muscle Get stronger? a little, but not really. A couple years ago i startted powerlifting as a 43 year old. Learned some, did get a lot stronger in the main 3, but suffered some injuries pyraformis, shoulder pain. Did 2 meets. Kinda done with that. Get leaner? yeah. Will lose about 15. Did keto vefore and shed a bunch. Got in great shape, felt good. Could see abs. Will do again. Just exercise? yeah, stay good at events like cola warrior etc. How old are you? Health issues? Pre-existing injuries? 46. No health issues. Some hamstring issues a tear last summer, pyraformis syndrome flares up here and there. Shoulder arthritis in ac joint that hurts with heavy bench. Height/weight? 5'10" 195 (185 ideal) |
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Posted: 11/17/2022 7:56:56 PM EDT
[#14]
Quote HistoryQuoted: BORTHER. #1 best thing to train for the cola wars is your chug. Those gains are not found in the gym. Yeap even when i was close to in shape the chug just destroyed my times. |
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Posted: 11/17/2022 7:59:52 PM EDT
[#15]
Quote HistoryQuoted: Be relatively strong, decent muscle, have decent endurance, for a 46 year old. barbell work will blow all that machine crap out of the water and probably be quicker even with gym bro cooldowns between sets. Endurance is a bit more mental and pacing... |
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Posted: 11/17/2022 8:08:03 PM EDT
[#16]
Quote HistoryQuoted: BORTHER. #1 best thing to train for the cola wars is your chug. Those gains are not found in the gym. I've trained it. It's ok. Needs work but passable. |
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Posted: 11/17/2022 8:09:03 PM EDT
[#17]
Quote HistoryQuoted: barbell work will blow all that machine crap out of the water and probably be quicker even with gym bro cooldowns between sets. Endurance is a bit more mental and pacing... I did a ton of barbell work from like 2018 to 2021. But now am at the unimaginable gym with no bars. |
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Posted: 11/17/2022 8:12:31 PM EDT
[#18]
Quote HistoryQuoted: BORTHER. #1 best thing to train for the cola wars is your chug. Those gains are not found in the gym. Thermal chug prax |
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Posted: 11/17/2022 8:19:41 PM EDT
[#19]
5'10"
you need to at least be 240 |
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Posted: 11/17/2022 8:26:07 PM EDT
[#20]
I like Stan Efferding’s idea that it’s not that important, and the best workout for you is the one you’ll do.
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Posted: 11/17/2022 8:28:05 PM EDT
[#21]
This might be up your alley:
 The Best Science-Based Minimalist Workout Plan (Under 45 Mins) |
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Posted: 11/17/2022 8:32:21 PM EDT
[#22]
Brotini, your lack of a leg workout is depressing.
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Posted: 11/17/2022 8:37:18 PM EDT
[#23]
I don't see squats, bench press or real dead lifts so I'm voting lame. I'm not a fan of machines.
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Posted: 11/17/2022 8:40:55 PM EDT
[#24]
The heart is the most important muscle in your body. Do with that information what you will.
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Posted: 11/17/2022 8:41:35 PM EDT
[#25]
Quote HistoryQuoted: Brotini, your lack of a leg workout is depressing. I fuckin did leg curls, Extensions, and squats. Jeez. |
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Posted: 11/17/2022 8:42:06 PM EDT
[#26]
Quote HistoryQuoted: The heart is the most important muscle in your body. Do with that information what you will. #Liv,laff,luv |
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Posted: 11/17/2022 8:45:55 PM EDT
[#27]
Break that workout up into multiple days and add exercises for the body area.
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Posted: 11/17/2022 8:48:11 PM EDT
[#28]
Quoted: I have been working out for 30 years on and off, but recently watching a bunch of YouTube videos on volume and scientific research has me rethinking it all. I think I generally overdo it with amount of exercises and sets and such so that I don't get as much out of it. According to some of the videos I watch. So anyway let's take today: -18min elliptical warm up. -100 yard suitcase carry x25yard each arm -3x3 pull-ups rotated with 3x15 hanging toes up to bar -seated hamstring curls: WU: 1set x20reps 4sets x6 reps -leg extensions: WU 1set x20 reps 4 set x7 reps -Rotate latpulldown and squat 4 sets x6 reps -seated cable rows 4sets x6 -pec dec 2 sets x 12 -Chest press machine 4sets x6 -cable triceps pull down (rope)3x7 -standing military press with dumbell rotated with Romanian dead lift 3x 10 -Rotate dips 3x6 with mountain climbers 3x20 I mean, it's better than not lifting, maybe, I guess. |
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Posted: 11/17/2022 8:49:12 PM EDT
[#29]
Quote HistoryQuoted: I don't see squats, bench press or real dead lifts so I'm voting lame. I'm not a fan of machines. Why is that? |
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Posted: 11/17/2022 8:49:40 PM EDT
[#30]
Quote HistoryQuoted: I fuckin did leg curls, Extensions, and squats. Jeez. Quote HistoryQuoted: Quoted: Brotini, your lack of a leg workout is depressing. I fuckin did leg curls, Extensions, and squats. Jeez. Leg curls and extensions don’t count. Rotating squats with another exercise means you aren’t squatting enough. A: Squat: work up to a heavy set of 5, 4, 3 (successive workouts) Squat: drop set AMRAP at 50% of max Bench: work up to a heavy set of 5, 4, 3 Bench: drop set AMRAP at 50% of max Chins B: Deadlift: work up to a heavy single or double Press: work up to a heavy set of 5, 4, 3 Press: drop set AMRAP at 50% of max Pull-ups Do each workout 2x/wk Do cardio 2-3x/wk on non lift days. Make sure to work in HIIT and/or days where you do multiple physical events then do some running/rowing/sled/prowler work. |
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Posted: 11/17/2022 8:49:58 PM EDT
[#31]
Quote HistoryQuoted: Why is that? Quote HistoryQuoted: Quoted: I don't see squats, bench press or real dead lifts so I'm voting lame. I'm not a fan of machines. Why is that? Machines suck. |
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Posted: 11/17/2022 8:57:05 PM EDT
[#32]
It’s great but I don’t like it.
I focus on one body part a day. Monday- chest Tuesday- back Wed- shoulders Thursday- arms Fri- legs Sat- chest Sun- back And that’s my rotation. I hit each body group so hard that it could use about a week to recover. I throw a little cardio in about twice a week. Because F cardio. |
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Posted: 11/17/2022 8:57:46 PM EDT
[#33]
Quote HistoryQuoted: Machines suck. Learn to use them properly. |
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Posted: 11/17/2022 9:37:46 PM EDT
[#34]
Quote HistoryQuoted: Learn to use them properly. Quote HistoryQuoted: Quoted: Machines suck. Learn to use them properly. Properly is only for people too weak or injured to use a barbell or someone with a solid foundation that needs to focus on lagging areas. Not for the average soft middle aged guy. Unless he just wants to exercise. |
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Posted: 11/17/2022 9:38:20 PM EDT
[#35]
Quote HistoryQuoted: It’s great but I don’t like it. I focus on one body part a day. Monday- chest Tuesday- back Wed- shoulders Thursday- arms Fri- legs Sat- chest Sun- back And that’s my rotation. I hit each body group so hard that it could use about a week to recover. I throw a little cardio in about twice a week. Because F cardio. One whole day for arms? Lol |
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Posted: 11/17/2022 9:46:22 PM EDT
[#36]
Quote HistoryQuoted: OK so you pretty much just worked out every muscle group in your body, what are you gonna do the rest of the week  Attached File |
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Posted: 11/17/2022 9:53:59 PM EDT
[#37]
Should be able to make gainz with 20-25 minute workouts tops, Mon Wed Fri only. Mon - chest, Wed - back n bi's, Fri leg day. It's like cardio if you want it to be.
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Posted: 11/17/2022 9:56:27 PM EDT
[#38]
Quote HistoryQuoted: Be relatively strong, decent muscle, have decent endurance, for a 46 year old. Quote HistoryQuoted: Quoted: so what is your goal? Be relatively strong, decent muscle, have decent endurance, for a 46 year old. I had a hard time with starting strength in my late 30s and went to more traditional/lame upper - low split, starting with the compound lifts, cutting back on reps and accessories. Do sprints. 40 yard dash will do more you than slow and steady cardio, which is totally pointless and really bad for your heart IMO. |
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Posted: 11/17/2022 10:04:05 PM EDT
[#39]
Quote HistoryQuoted: Mark Rippitioe starting strength then protein creatine test cyp d bol etc |
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Posted: 11/17/2022 10:05:34 PM EDT
[#40]
What kind of workout do I do with a fucked up wrist? I'm still using it I should have it in a brace I guess but some part of me is like no keep using it it'll become stronger. Also walmart didn't deliver the brace and I'm taking it as a sign that God wants me to keep using it.
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Posted: 11/17/2022 10:06:10 PM EDT
[#41]
Quote HistoryQuoted: Properly is only for people too weak or injured to use a barbell or someone with a solid foundation that needs to focus on lagging areas. Not for the average soft middle aged guy. Unless he just wants to exercise. I had a nice setup at home before and during covid. No stranger to bar. But moved states and didn't take thatstuff. Now at dreaded purple gym.  Attached File Attached File Attached File Attached File |
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Posted: 11/17/2022 10:13:48 PM EDT
[#42]
Quote HistoryQuoted: I had a hard time with starting strength in my late 30s and went to more traditional/lame upper - low split, starting with the compound lifts, cutting back on reps and accessories. Do sprints. 40 yard dash will do more you than slow and cardio, which is totally pointless and really bad for your heart IMO. Lol no. Google maffetone training. |
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Posted: 11/17/2022 10:14:07 PM EDT
[#43]
Quote HistoryQuoted: so what is your goal? Quote HistoryQuoted: Quoted: For like 6 weeks I was doing pretty similar exercises but sets and reps were 2 sets of 21 reps. With lighter weight. Now switching to a little heavier. so what is your goal? This. If your goal was to get tired, bravo. If it's something else, there may be some further counsel coming. |
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Posted: 11/17/2022 10:15:07 PM EDT
[#44]
Quote HistoryQuoted: Learn to use them properly. Quote HistoryQuoted: Quoted: Machines suck. Learn to use them properly. I'm in the camp of machines suck. It makes sense for the isolation of a specific area or you don't have the ability to use free weights. One problem is many machines just don't work in a manner that will have any carry over to other activities. They neglect development in critical areas. If you have ever watched guys load all the plates on the leg press but you know they can't squat 225 to legit depth then you know what I'm saying. I have been in the gym for 30 years and I have never seen anyone build significant mass,strength or physique with only machines. I would say I have seen impressive results from bodyweight exercises. Machines have a place after you do the real work first,then machine for isolation.See road warriors video,never take the easy path. |
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Posted: 11/17/2022 10:15:21 PM EDT
[#45]
Quote HistoryQuoted: This. If your goal was to get tired, bravo. If it's something else, there may be some further counsel coming. Well during that episode I was trying to build up endurance for hunting season. Done with that now. |
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Posted: 11/17/2022 10:26:50 PM EDT
[#46]
Quote HistoryQuoted: Lol no. Google maffetone training. I know people like it, and maybe I’m unlucky, but the number of in shape runners I’ve known and known of, that drop dead from heart attacks is enough that if it doesn’t hurt, it damn sure doesn’t help. I was also into and around powerlifting into my late 30s and most of the guys who were into that are pretty well clapped out by now in our 40s. |
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Posted: 11/17/2022 10:32:12 PM EDT
[#47]
I give it a low evaluation.
There doesn't seem to be a goal or well thought out plan. Just go to kinobody and pay for a bro split plan. You'll be far better off than your current routine. |
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Posted: 11/17/2022 10:47:10 PM EDT
[#48]
 How to work out with an injured hand/wrist. Why working out with an injury may help you heal faster  BJ Explains: Broken Thumb Workout Plan |
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Posted: 11/17/2022 10:48:01 PM EDT
[#49]
I've always felt that weight lifting should be at the beginning of the workout, always. Then do your cardio.
Why burn energy before you even start lifting. Use all your energy in the beginning to get the absolute most out of your lifts.. |
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Posted: 11/17/2022 10:48:51 PM EDT
[#50]
Quote HistoryQuoted: I've always felt that weight lifting should be at the beginning of the workout, always. Then do your cardio. Why burn energy before you even start lifting. Use all your energy in the beginning to get the absolute most out of your lifts.. I'm getting old. Need good warm up or bad things happen. |
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