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Tastylemon16
2023-09-20 23:23:20 UTC ❔Question of the day ❔
To any gym-goers or anyone who takes to exercising, what would one of your exercise routines / plans be? What do you keep in mind for said routine?
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Going to answer my own question..
I usually just see what machine is available and go from there, a leg day or something for me would look like:
Warm-up, Bike for 5 minutes, stretch 🚲
Warm-up set on leg press
Heavy sets on leg press following quickly into lighter sets to failure as much as possible, small bursts of rest followed by repeated reps 🔥 🦵
Leg extension, relatively light, full extension, squeeze at the top, complete for many reps and sets, following suit to last last set on leg press. 🔥 🦵
Cool-down on bike ❄️
Done. ✅
Nothing for calves, hamstrings or glutes on this one so I need to work on that for sure but they get built anyway through other activities day-to-day.
I hate gyms so I have a little set-up in my basement, it’s not much but it has everything you need.
-Cardio for 20-30 minutes
-10 sets of curls on each arm every 5 minutes
-Basic chest workouts for 40 minutes
-I go to the lake every day or so and do a 5k-10k
I’m not good at explaining things, but this is the normal for what I do every day plus more workouts if it’s a leg, arm day etc.
An all-in-one, full body thing? That’s good, can’t go wrong there really
If you are aiming to get stronger though your goals for weight training shouldn’t be oriented to the same routine and going by minutes / time rather than sets and reps is an inconsistent measure in consideration to rep speed, fatigue etc.
How much weight are you curling at the moment with those 10 sets if you don’t mind me asking?
Only like 20 pounds
I’m not that strong
Got to start somewhere, I was mainly asking because of you doing 10 sets for 5 minutes.
I know I’ve rambled on plenty by now but might I advise something instead like:
1. Heavy set to failure, each time you can no longer get the weight up because of muscle fatigue, wait a little and just try and squeeze out another 2 or 3.
2. Rest up a little, 2 minutes maximum
3. Lighter set aiming for 50 to 100 reps, rest between every 10 reps or so is allowed but so long as you keep that pump you’ll be fine. Try and go for straight curls this time as you will target the short head of the bicep which is generally weaker anyway.
From here you can either rest up some more and repeat or more functionally, target another muscle group like triceps or shoulders, then cycle back through 2 – 3 times. It should be good for increasing strength, adding size to the biceps too.
For reference I’d do my heavy set of 20kg for 8 – 12 reps to failure and of course implementing the technique where you really squeeze for those last few reps, rest and then do like 4 – 6 kg straight curls for 50 – 100 reps with breaks every 10 reps or so lasting less than 10 seconds. There’s a lot of small details that go into lifting but once you know plenty it’ll feel great.
Thank you for the advice I will definitely use these ideas next time
And don’t worry, I do take small 2-3 minutes breaks
You’re welcome, if you ever need any other pointers or don’t know how to train a certain part let me know, I’m no certified personal trainer but I’ve been training for 3+ years now so I’d happily provide insight should you need it.
Good luck and well done.
I just string together basic exercises and made this routine, don’t necessarily know how effective it is
10 minutes on an exercise bike at a moderate pace and 1 minute jumping jacks after to warm myself up
30 push ups
30 situps
3 minutes of leg lifts
2 minutes of scissor kicks
Sometimes grab some weights (whatever size, I just grab at random), and do various exercises (curling it up and down, lifting them up and gown with my arms straight in front of me, etc.)
10 more minutes on the exercise bike but more intense
After that I used to practice fencing but I stopped fencing recently and haven’t really practiced lately (even before I didn’t really do it that much, lmao)
Then later in the day (a couple hours later), I do 15 push ups, 15 situps, and 2 minutes leg raises, then I’m done for the day. I didn’t exercise much before but recently I decided to step it up so I’m not weak
I don’t go the gym, just do this in my basement
It’s not a bad routine
What you’ve got there should train:
1. Lower abs ( leg raises and scissor kicks )
2. Middle and upper abs ( sit-ups )
3. Push-ups ( depending on where your hands are positioned, chest )
4. Lifting weights with arms straight in front of you ( probably a type of lateral raise so shoulders )
All in all, pretty good, a strong core and good cardiovascular health is underrated and not many people who go gym train for it.