Need a workout routine - 5 days/week
- Thread starter Nina
- Start date
Twice a week too much. Start light. Can be done at home.
Day 1:
Pistol Squats (use a chin up bar with a towel around it to ease in )
Military Press
Barbell Rows
Hammer Curls
Day 2:
Deadlifts
Lateral Shoulder Raises
Chin/Pull Ups
Reverse Curls
Mid Cycle:
Wrist Rollers
Cardio
Day 1:
Pistol Squats (use a chin up bar with a towel around it to ease in )
Military Press
Barbell Rows
Hammer Curls
Day 2:
Deadlifts
Lateral Shoulder Raises
Chin/Pull Ups
Reverse Curls
Mid Cycle:
Wrist Rollers
Cardio
Nina
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Im not doing bodyweight, looking for lifting routine based on compounds. Twice a week is fine btw.
So you are not looking for functional muscles right? Because bodyweight exercises are the best for functional, core strength and stability etc.. When I was doing bodybuilding with zero bodyweight. I had crazy back pains etc.. I had muscles, but they were good maybe for the beach, zero functionality lol.. Now I do just bodyweight, resistance bands and some lighter deadlifts with just 15kg dumbbells. This is enough to keep decent amount of functional muscles and I choose exercises that are good to balance the body when I do a lot ot biking or some hard manual job etc.. When I recover I will go 2 times a week to the gym for heavy deadlifts, some squats. Those are powerful for overall mass, testosterone production etc.. But no need to go to the gym 5 times a week to pump biceps lol. Unless you are bodybuilder. Cardio at the gym is also crazy. Start with MTB it is fun and great exercise. Or some kickbox, thaibox also great for cardio, exercises. You also learn how to defend yourself. Much useful than walking on the treadmill heh.. I would love to do some fight sport, but my joints are fucked.. So I will stick with biking.. That is very joints friendly..
supernature
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"With 15kg dumbells/kettlebells are more than enough one to hit good any adults physique just by adjusting the intensity."
Yes even bodyweight will be enough for most people. But still there is a huge benefit lift something heavy here and there.. Especially in form of deadlift. I would love to have like 150kg of iron with barbell at home. But it is so fucking expensive + I live in 12 floor..
Yes even bodyweight will be enough for most people. But still there is a huge benefit lift something heavy here and there.. Especially in form of deadlift. I would love to have like 150kg of iron with barbell at home. But it is so fucking expensive + I live in 12 floor..
supernature
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Deadlift with bigger weights for lower reps 3-6 with like 80% of max is very safe. It is so natural movement for human body. Just pick up something from the ground. Every healthy and athletic guy should deadlift his bodyweight without any problems. There is no better exercise for the whole body than deadlift. If I needed to pick 2 exercises for everyone it would be deadlift for every single muscle in their body + plank for core strength and stability. Everyone who train those must have good posture which is very important.. Also don't forget bone density. There is no better way to have strong bones than letting your body know "oh that is heavy. I need some more calcium for my bones so they will not break.." Same for muscles " Oh I need some muscles for lifting this kind of weight" Thats also why the best strategy for bodybuilders especially naturals to keep heavy weights in the training. Then your body will retain more muscles since the body thinks that those muscles are needed. If you start just pumping on machines etc.. That is the best recipe for loosing a lot of muscles..
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supernature
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MNK99
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1st. Re: To your edit, Nina:
Push/Pull/Legs would work well I'm sure.
2nd. Random Recommendations/Thoughts:
-Something with total body and ideally squats, deadlifts. Or something ***lower impact*** I am waiting on rehab to do more of those but try and do single leg variants (hypermobile/hyperflexible everywhere and cartilage, running, etc injuries).
-But I am lifting above bodyweight and doing more reps than I could ever imagine (like 2800-3400 a week), and doing some bodyweight stuff.
-BUT* those numbers would probably be higher with more emphasis on squats, deadlifts. But I do other things, not sure what they're called they were taught to me in 2016.
-The numbers/weight etc don't matter (just like someone's bodyweight doesn't really matter within certain ranges, but bf% etc do and confidence, + others things mtr more).
/-Lunges also./
-So maybe upper and lower body splits. That would be good 2-3 times a week or more when more stamina is there. 4-6 is doable if recover fast and don't lift heaviest all the time, more like 60-80% and 80% only a bit... avg like 70-75% or so. Periodization, higher reps. FOR deadlift/squats/major compound movements, less reps than say triceps.
-that may be good for others, helps me. *09876543211234567890*
-I think you have tons of stamina tho anyways, as you were jogging/running during your 30d fast and play soccer professionally. But there's no point pushing it too much.
-I worked out 5 days this week, will jog soon, but it would have been 6 or 7 with proper time management (but 6-7x may not even needed most likely).
-I like the physical benefits but also it's to get rid of some energy and help mood and focus for me (and confidence, and avoid bad things).
-Some people just start by doing squats and or deadlifts 3 x a week and drinking tons of milk/ protein.
-I think many things help everything else. When I was a kid... it was somewhat functional training but more just for certain groups. 23-24 way better.
-2016 way better bc I had proper training. Some years, kind of bad bc always got injured once a year. -AND I needed to allow myself to put on some fat to actually gain muscle and then cut back.
-BUT that base stays. OK good, lean but skinny - stayed all of 20's (after weight loss). -- And stronger base stayed even with studying (and being unable to run and lift and sometimes eating not good food, but always fasting + IF)... 5-10lb weight gain was always fixed quickly with fasted training. Outside of iatrogenic conditions)
- And a better base remained despite fin weight gain and bedriddenness- exposed by fasting. -Took time to motivate self back to gym, and of c things like R-Andro (for men) helped me.
-There's Starting Strength, Jason Blaha's Ice Cream Fitness 3x5 and 8x5 or whatever.
-Functional Strength Training with Coaches is even better... if nothing else gives help to make those routines for years to come.
-REAL trainers that give a damn, not roided out monsters at those BIGBOX chain gyms.
-When I stopped weights and only did dips, chinups, pushups, crunches... LATER that helped me get to higher weights (i.e. higher strength in the gym) and I think improved flexibility and prevented injures.
-They translate into other aspects.
-I am not running but have sprinted places (bc I was running late or had to meet someone), and I was pretty fast and did not hurt my knees.
-It always takes me time tho. Jogging/running without practice is always hard on my asthma for 2-3 weeks at a time.
-And in strength training 2 weeks or so is needed before I can visualize/remember how to do things properly / imagine a routine.
-I used to write it all down, but it makes me too obsessive. --It's good at first tho, just like a diet log... WRITING it can be 100% clean all the time... but is that really that much better than 95% of the time and not spending time and mental energy? This depends on the stakes and your goals (and patience/organization).
-No plans at all is planning to fail tho (in general).
-For any major life change (meds, like taking fin even but BETTER things as well), school, work, new jobs, new workouts... etc, I always write down my plan, intention, times I would do it, etc. -To help impose structure where there isn't any (my entire life if not for rigidly doing these things).
-What you guys are saying, Supernature and Yura - is right. Lifting can be very nonfunctional but can also be functional too. SOME guys that trained years and years and are very big and strong, use less heavy weights in late 20's 30s 40s etc than when they started out and still have the physique, flexibility, and aesthetics that they strive for.
-For some 5-7 is overtraining, and for some 4 isn't enough, etc. And it changes over time, with different goals and baselines and caloric needs/ TDEE and "setpoints" of metabolism.
-OTHERWISE, I'd still run every single morning (great for Focus, memory, stress, etc for me). BUT hard on my knees. Elliptical is fine. There's swimming too but I haven't recently. Reduces inflammation and pressure from everywhere, great for cutting.
Push/Pull/Legs would work well I'm sure.
2nd. Random Recommendations/Thoughts:
-Something with total body and ideally squats, deadlifts. Or something ***lower impact*** I am waiting on rehab to do more of those but try and do single leg variants (hypermobile/hyperflexible everywhere and cartilage, running, etc injuries).
-But I am lifting above bodyweight and doing more reps than I could ever imagine (like 2800-3400 a week), and doing some bodyweight stuff.
-BUT* those numbers would probably be higher with more emphasis on squats, deadlifts. But I do other things, not sure what they're called they were taught to me in 2016.
-The numbers/weight etc don't matter (just like someone's bodyweight doesn't really matter within certain ranges, but bf% etc do and confidence, + others things mtr more).
/-Lunges also./
-So maybe upper and lower body splits. That would be good 2-3 times a week or more when more stamina is there. 4-6 is doable if recover fast and don't lift heaviest all the time, more like 60-80% and 80% only a bit... avg like 70-75% or so. Periodization, higher reps. FOR deadlift/squats/major compound movements, less reps than say triceps.
-that may be good for others, helps me. *09876543211234567890*
-I think you have tons of stamina tho anyways, as you were jogging/running during your 30d fast and play soccer professionally. But there's no point pushing it too much.
-I worked out 5 days this week, will jog soon, but it would have been 6 or 7 with proper time management (but 6-7x may not even needed most likely).
-I like the physical benefits but also it's to get rid of some energy and help mood and focus for me (and confidence, and avoid bad things).
-Some people just start by doing squats and or deadlifts 3 x a week and drinking tons of milk/ protein.
-I think many things help everything else. When I was a kid... it was somewhat functional training but more just for certain groups. 23-24 way better.
-2016 way better bc I had proper training. Some years, kind of bad bc always got injured once a year. -AND I needed to allow myself to put on some fat to actually gain muscle and then cut back.
-BUT that base stays. OK good, lean but skinny - stayed all of 20's (after weight loss). -- And stronger base stayed even with studying (and being unable to run and lift and sometimes eating not good food, but always fasting + IF)... 5-10lb weight gain was always fixed quickly with fasted training. Outside of iatrogenic conditions)
- And a better base remained despite fin weight gain and bedriddenness- exposed by fasting. -Took time to motivate self back to gym, and of c things like R-Andro (for men) helped me.
-There's Starting Strength, Jason Blaha's Ice Cream Fitness 3x5 and 8x5 or whatever.
-Functional Strength Training with Coaches is even better... if nothing else gives help to make those routines for years to come.
-REAL trainers that give a damn, not roided out monsters at those BIGBOX chain gyms.
-When I stopped weights and only did dips, chinups, pushups, crunches... LATER that helped me get to higher weights (i.e. higher strength in the gym) and I think improved flexibility and prevented injures.
-They translate into other aspects.
-I am not running but have sprinted places (bc I was running late or had to meet someone), and I was pretty fast and did not hurt my knees.
-It always takes me time tho. Jogging/running without practice is always hard on my asthma for 2-3 weeks at a time.
-And in strength training 2 weeks or so is needed before I can visualize/remember how to do things properly / imagine a routine.
-I used to write it all down, but it makes me too obsessive. --It's good at first tho, just like a diet log... WRITING it can be 100% clean all the time... but is that really that much better than 95% of the time and not spending time and mental energy? This depends on the stakes and your goals (and patience/organization).
-No plans at all is planning to fail tho (in general).
-For any major life change (meds, like taking fin even but BETTER things as well), school, work, new jobs, new workouts... etc, I always write down my plan, intention, times I would do it, etc. -To help impose structure where there isn't any (my entire life if not for rigidly doing these things).
-What you guys are saying, Supernature and Yura - is right. Lifting can be very nonfunctional but can also be functional too. SOME guys that trained years and years and are very big and strong, use less heavy weights in late 20's 30s 40s etc than when they started out and still have the physique, flexibility, and aesthetics that they strive for.
-For some 5-7 is overtraining, and for some 4 isn't enough, etc. And it changes over time, with different goals and baselines and caloric needs/ TDEE and "setpoints" of metabolism.
-OTHERWISE, I'd still run every single morning (great for Focus, memory, stress, etc for me). BUT hard on my knees. Elliptical is fine. There's swimming too but I haven't recently. Reduces inflammation and pressure from everywhere, great for cutting.
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"Deadlift with bigger weights for lower reps 3-6 with like 80% of max is very safe. It is so natural movement for human body. Just pick up something from the ground. Every healthy and athletic guy should deadlift his bodyweight without any problems."
You mean like the freaks from delray misfits, they can lift heavy and look fun(ny) at same time
Lenny abuses and uses GH and insulin to this day along with an enlarged liver. He his gut is huge.
supernature
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He also takes melanotan...
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I think his tan is "real", pretty sure its a combo of the florida sun + melanotan...lol way too dark though
supernature
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RebelWithACause
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Haha used to watch Delray Misfits all the time. It's funny for sure.
