Gym Visits?

[Alkaline]

How often do you visit the gym an do a workout?

Now that it is holidays i am trying to do down at least 4 times a week. Wouldnt mind going 5 times but it is a little hard to get down there some days. I guess on the days i cant get down their i could do a couple of things at home.

What about you?

 

[RoosterLad]

i do upper body weights Monday, Wednesday and Friday
tuesday bike ride, abs, and leg weights
thursday i dont always go, but if i do just bike ride and abs

i cant go again until after xmas or maybe next year though because i just burnt my arm pretty bad at work, which is a pity

 

[NICK THE PIE MAN]

Try and get down three days a week.

 

[Alkaline]

This week i have been down on monday and i did Chest and Triceps. Im going tonight i am am going to do shoulders and biceps.

 

[TheReason]

3 Days on, 1 Day Off.

The 3 days days that are on, are 6am AND 7pm. Each session 1hr & 15min max.

Day 1 AM
Abs
Shoulders

Day 1 PM
Thighs
Hamstrings

Day 2 AM
Traps
Calves

Day 2 PM
Back
Lower Back

Day 3 AM
Chest
Forearms

Day 3 PM
Abs
Triceps
Biceps


Sat & Sun are pretty funny for me....
Gym at 8am... Home at 10am to do a couple of chores around the house. Noon in bed for a nap. 2pm back to the gym again.


Where's the Fitness Board FFS?

 

[TheReason]

This week i have been down on monday and i did Chest and Triceps. Im going tonight i am am going to do shoulders and biceps.

Edit: Thats good....

Chest uses a heck of a lot of your front shoulders. Every body part needs 48 hours to recover (except for lower back it takes 3-4 days). Your shoulders get that via you doing them tonight.

Another one you may want to try, is Back and Biceps. Doing back gives the biceps a pump allready, so you're just "finishing them off" by doing Bi afterwards.

 

[Alkaline]

3 Days on, 1 Day Off.

The 3 days days that are on, are 6am AND 7pm. Each session 1hr & 15min max.

Day 1 AM
Abs
Shoulders

Day 1 PM
Thighs
Hamstrings

Day 2 AM
Traps
Calves

Day 2 PM
Back
Lower Back

Day 3 AM
Chest
Forearms

Day 3 PM
Abs
Triceps
Biceps


Sat & Sun are pretty funny for me....
Gym at 8am... Home at 10am to do a couple of chores around the house. Noon in bed for a nap. 2pm back to the gym again.


Where's the Fitness Board FFS?

You do a fair bit of weight training TheReason. Maybe you could help me out with my routine. What should i do for my other two days i go to the gym.

Mondays: Chest & Triceps
Wednesdays: Shoulders & Biceps

Would appreciate it if you helped me with a routine.

 

[Alkaline]

Edit: Thats good....

Chest uses a heck of a lot of your front shoulders. Every body part needs 48 hours to recover (except for lower back it takes 3-4 days). Your shoulders get that via you doing them tonight.

Another one you may want to try, is Back and Biceps. Doing back gives the biceps a pump allready, so you're just "finishing them off" by doing Bi afterwards.

Your right. My chest/front shoulders are still pretty sore from Monday night still. But i still want to go with my mates and learn what have to use to workout the right muscles cause im still unaware of what to use to do so.

 

[Groove]

5-6 times a week of weights
3-4 cardio sessions a week.

 

[Alkaline]

Just another question regarding eating. Should you eat a big meal before going to the gym and then have your protein shake or workout then your shake with dinner?

 

[TheReason]

You do a fair bit of weight training TheReason. Maybe you could help me out with my routine. What should i do for my other two days i go to the gym.

Mondays: Chest & Triceps
Wednesdays: Shoulders & Biceps

Would appreciate it if you helped me with a routine.

You have to find a way to fit in everything. ie. you've got Back / Calves / Thighs / Hammies / Forearms to go.

Don't make the classical Newbie mistake of, "I want a big chest & Biceps".

Ever seen a massive dude with a champion Upper-body but has chicken legs? Its disgusting. Its unbalanced and hideous.

Start it easy on legs, otherwise you will not be able to walk the next day. Slowly increase the weight. The pump and feeling of being "Hercules" is insane when you do legs.

Advice: Where do I start?

Body building is 1/3 weights, 1/3 sleep, 1/3 nutrition (the body repairs itself the most when you sleep).

All the advice you get is great, but you have to experiment because no two bodies are alike. So what works for me, may not work for you.

Prioritise: Weakest bodypart when you're the strongest and most rested = beginning of the week.

Books: The best I have found that covers everything is Arnies Encyclopedia of Bodybuilding. About $60-$70 odd on-line from NSW.

Mix up your workout: Try high reps this week, next week low reps. Try going to failure. Failure isn't when your muscles scream that they're hurting.... Failure is beyond that.

Try different bodyparts together... Some people suscribe to the push / pull theory ie. do chest and back in the one workout.

Try Supersets....


I don't know where to stop.... I'd be here writing a thesis to be honest.

 

[TheReason]

Just another question regarding eating. Should you eat a big meal before going to the gym and then have your protein shake or workout then your shake with dinner?

Me personally....

5am
6 eggs whites
Cereal
Toast

6am gym

7.30am going to work and have my protein shake.


Eat like an animal at work during the day.

Dinner at 6pm, but I don't stuff my face otherwise I feel bloated and lethargic.

Potein shake on the way to the gym at 7pm.

Back home at 9pm, another protein shake and maybe a banana. I don't eat like a madman here, because I'm about to go to bed and I don't want the food sitting in my gut and ready to go to fat.


You're a different person.... so experiment.

Try eating like a horse before you go to the gym.
Next time try eating a medium size meal, compare the effects of both on the way you train.

 

[Alkaline]

Well i have just eaten a steak, chips, an egg and salad and im going to the gym soon. I will see what the effect is.

 

[Sylvia Saint]

Weights 3 times per week.

Cardio 2-3 times.

Plyos/Sprints 1-2 times.

 

[Sylvia Saint]

This week i have been down on monday and i did Chest and Triceps.

Not a huge fan of the old Chest/Triceps on same day routine.

Say I go super heavy on bench press, DB flyes and incline press, then I try doing CGBP or Skullcrushers. Hard!

Don't make the classical Newbie mistake of, "I want a big chest & Biceps".

Ever seen a massive dude with a champion Upper-body but has chicken legs? Its disgusting. Its unbalanced and hideous.

Word!

The majority of people at my gym are in the 16-20 age bracket. And, at a guess...

95% do bicep curls on a regular basis.
99.9% swear by the bench press.
10% do squats on a regular basis. And most of those who do squat don't get anyway near parallel.

Virtually no-one deadlifts. Stupid people, the deadlift is the KING of all weight training exercises!

Big arms are great I know, but neglecting squats and deads gets a huge thumbs down from me.

(Make sure you get the form right on both before attempting huge poundage)

 

[scotty13]

Dont go to the gym now, cause i walk once a week, have footy training twice a week and play footy once a week, mayb when i stop drinking after xmas i might go to the gym once or twice

 

[TheReason]

Not a huge fan of the old Chest/Triceps on same day routine.)

I used to do both on the same day for years and loved it. I've now switched and do Triceps on a different day. Love it as well. I prefer what you're saying.

Say I go super heavy on bench press, DB flyes and incline press, then I try doing CGBP or Skullcrushers. Hard!

Exactly why I switched as well.

10% do squats on a regular basis. And most of those who do squat don't get anyway near parallel.

I've tried Squats for many, many, many years... and its the only exercise I don't do. I prob go too low and get too much of a workout on my ar$e. I just simply cannot get the same pump as I do on Leg Press. I realise that what I'm saying isn't the norm, but.... if it works for me, thats all that matters.

So Thighs its:
Leg Press 5 x Sets
Leg Ext 5 x Sets
Hack Squat 4 x Sets
Lunges 2 - 4 Sets

Virtually no-one deadlifts. Stupid people, the deadlift is the KING of all weight training exercises!

I'm prob in the minority with the way I do deadlifts. I do it specifically for the workout I get on the lower back. When my upper body is at about 75 degrees, I concentrate on the lower back and keep pulling to about 110 degrees. Its all super strict, including warm-ups etc...

 

[theorangeapple]

If you are unsure of the best weights/ exercises, I recommend having afew sessions with a personal trainer. The stuff you learn you will reuse forever. Also, boxing is gold. An awesome way to increase endurance, strength, form and coordination.

 

[manmountain]

Monday, Wednesday, Friday, Sunday.

Split program, so each one gets done twice a week.

1) Bench press, cable cross-overs, pec-dec, shoulder press, tri push-downs, sit-ups and ab hovers.

2) Seated row, wide grip chin ups, lat pull downs, hammer curls (biceps), leg press, prone leg curls, and back extensions.

Other days are cricket/footy training.

Am looking to add in an extra tricep and bicep excercise, as I only do one of each. I do 3 sets of 12 for each excercise with 1 minute rest between each (I'm actually pretty fanatical about it being one minute only - you see so many people do one set, then chat to their mates for 4 minutes, grab a drink and then do the next set - the whole idea is to create muscle fatigue to grow them, so I try not to have excessive breaks between sets).

 

[Mikes4]

Monday, Wednesday, Friday, Sunday.

Split program, so each one gets done twice a week.

1) Bench press, cable cross-overs, pec-dec, shoulder press, tri push-downs, sit-ups and ab hovers.

2) Seated row, wide grip chin ups, lat pull downs, hammer curls (biceps), leg press, prone leg curls, and back extensions.

Other days are cricket/footy training.

Am looking to add in an extra tricep and bicep excercise, as I only do one of each. I do 3 sets of 12 for each excercise with 1 minute rest between each (I'm actually pretty fanatical about it being one minute only - you see so many people do one set, then chat to their mates for 4 minutes, grab a drink and then do the next set - the whole idea is to create muscle fatigue to grow them, so I try not to have excessive breaks between sets).

Are you just training to get bigger? If so, I guess that is fine, but if you actually want to be able to use your muscle for footy and cricket, their are FAR better ways to workout.

 

[guess_who]

I go to the gym 4-5 times a week... My main purpose is to become stronger for sport and fitter and too loose fat around my stomach!!!

I do general weight work outs which takes me about an hour and 15 minutes or so too complete and then after weights I do cardio for about an hour and a half!!

I dont really have a strict diet or follow one mainly because I'm not to sure what to eat and when to eat, in terms of supplements I don't take any thing either again mainly because I don't know what to take and how much and what not.

Just the basic things for me, try to reduce fats ie no fast food deep fried stuff, things like that.. and no soft drink! Thats pretty much it for me, any advice would be awsome don't just rip appart my program!!

 

[manmountain]

Are you just training to get bigger? If so, I guess that is fine, but if you actually want to be able to use your muscle for footy and cricket, their are FAR better ways to workout.

This was the program devised by the personal trainer at the gym, who incidentally is a footballer in the same league as me. If you've got any ideas for improvement then I'd love to hear them.

I've gotten noticeably bigger already (in about 7 weeks) which is nice, and my cricket hasn't suffered as far as I can tell. Footy might be different given that there is a lot more running involved though?

 

[CrowMuncher]

Does the pub count ??????

 

[Mikes4]

This was the program devised by the personal trainer at the gym, who incidentally is a footballer in the same league as me. If you've got any ideas for improvement then I'd love to hear them.

I've gotten noticeably bigger already (in about 7 weeks) which is nice, and my cricket hasn't suffered as far as I can tell. Footy might be different given that there is a lot more running involved though?

Well more than likely the PT would be good at turning overweight mums into milfs, but not much else.

In terms of sporting performance, it is a waste of time doing things such as cable cross-overs, peck deck , leg presses, hammer curls and legs curls.

Replace those with things like deadlifts, straight legged deadlifts and squats and the gains you make in the gym will transfer much more effectively to the football field. You want to be wary of training solely for hypertrophy (12-15 rep range), as although you will have great size gains, the muscle that you have added will be not as efficient if you do maximum strength phases (with a 1-3 rep range).

 

[daddy_4_eyes]

I do general weight work outs which takes me about an hour and 15 minutes or so too complete and then after weights I do cardio for about an hour and a half!!

So you do 3 hours in the gym 4-5 times a week?
Ever heard of over-training?

Would be interested to see your workout breakdown.