Good Evening, how are we all?

Really?

You don’t say?

…look do shut up, I have a question to ask.

I need some help from those regular long time gym goers. Joined recently and at the moment I am using it more and more for exercise purposes and as such need to apply a bit of structure. Essentially I would like to know what sort of routines bods have.

Currently I was thinking of all over resistance work Mon/Wed/Fri and then around that throw in a spin, box fit or circuits session on the alternate days and probably a game of badminton or squash a week.

Anyways, what do people use their gyms for and what sort of schedules do you have?

…and hopefully I can nick the best bits and be super buff beefcake material in time for the Royal Wedding so I can flash my nips at Princess Kate 8)

TheSouthernYeti to the Forum. 😀

Anyways, what do people use their gyms for?

Houns to the Forum. 🙂

Here’s what I do:

Gym Session A: (weights)
squats 5×5
bench 5×5
bent over row 5×5
press ups 3xF

Gym Session B: (weights)
squats 5×5
shoulder press 5×5
deadlifts 1×5
pull ups 3xF

in this schedule:

Sun: weights
Mon: mtb bike ride (not every week so sometimes nowt)
Tue: run at lunch (typically 3miles or intervals\hill work)
Wed: weights
Thur: run at lunch (typically 3miles or intervals\hill work)
Fri: weights
Sat: nothing or mtb ride

The gym sessions are alternated – it’s based on a routine known as Stronglifts 5×5

Okay, current routine… though I try and mix it up goes something like this…

Mon
Am: 45min spin + 20 lengths swim.
Lunch: Yoga

Tues
Am: 30min to 1hr swim
Lunch: Bodypump / Circuits/ Balance type class

Weds
Am: Swim again
Lunch: Proper weights

Thurs
AM: Spin + Swim
Lunch: Yoga

Fri:
AM: Swim
Lunch: Pump or proper weights

Will try and chuck in an evening session or two depending on how busy I am and then obviously out on the bike for on or both days at the weekend. I just try and exercise the bit of me that’s least tired all the time.

Have recently moved away from a more weights based routine to do yoga and stuff… it’s a lot harder work than you’d think and all the other work has stiffened my body a bit…

Here’s what I do:

Gym Session A: (weights)
squats 5×5
bench 5×5
bent over row 5×5
press ups 3xF

Gym Session B: (weights)
squats 5×5
shoulder press 5×5
deadlifts 1×5
pull ups 3xF

in this schedule:

Sun: weights
Mon: mtb bike ride (not every week so sometimes nowt)
Tue: run at lunch (typically 3miles or intervals\hill work)
Wed: weights
Thur: run at lunch (typically 3miles or intervals\hill work)
Fri: weights
Sat: nothing or mtb ride

The gym sessions are alternated – it’s based on a routine known as Stronglifts 5×5
I approve. 🙂

Similar to my workout but I do a 3-way split and 6×6.

5thElefant

I approve.

Cheers bud, I thought about a 3 day split but I really love the simplicity of what I’m doing. Also adding weight, if not each session, every week 😀

Similar to my workout but I do a 3-way split and 6×6

Out of interest what’s your split?

/Noob alert

What do you mean by a 3 day split?

Out of interest what’s your split?

Mon: back & chest

Wed: legs

Fri: shoulders & core

I don’t do any direct arm work. Tues/Thurs are mtb/roller bike (plus a ride at the weekend). Warmup is light dumbbell workout using a gym ball to hit abs and keep the weights down.

I change workouts every 4 weeks.

What do you mean by a 3 day split?

Bellerophon does 2 different workouts, I do 3. Two way split and three way split. As opposed to doing the same workout every time you go in the gym.

Have a look at the tentigers workout in the build bigger muscles section on the mens health forum (stop sniggering).Really good workout esp. if your just starting out.Word of warning though,make sure you are lifting the freeweights correctly or you could do yourself a mischief.

Bellerophon does 2 different workouts, I do 3. Two way split and three way split. As opposed to doing the same workout every time you go in the gym.

Beat me to it 😆 a 4 way split might use this:

mon: session 1
tue: session 2
wed: rest
thu: session 3
fri: session 4
sat\sun rest:

where each session targets a different group of muscles, to me this gets complicated, and as a beginner (so far 1.5 years consistentish dedicated weight training, although I have trained with weights most of my life) it’s too advanced a training scheme for my liking and needs.

What are you trying to achieve? Weight loss or general fitness?

bjj.andy.w
Have a look at the tentigers workout in the build bigger muscles section on the mens health forum

I’ve not been on that forum, the one I use is myprotein forum good honest advice (most of the time)

Mon: back & chest

Wed: legs

Fri: shoulders & core

I don’t do any direct arm work. Tues/Thurs are mtb/roller bike (plus a ride at the weekend). Warmup is light dumbbell workout using a gym ball to hit abs and keep the weights down.

I change workouts every 4 weeks.

Nice 🙂

wallop – Member
What are you trying to achieve? Weight loss or general fitness?

That is a good question; c’mon Jamie what are your goals??

Right, cheers for all those who have replied.

What are you trying to achieve? Weight loss or general fitness?

Would like to loose about a stone. Currently 163lbs/5’7″ and heading back down to my pre-injury/xmas weight of 150lbs.

Aims are to drop the fat and gain a bit of muscle. Not looking to ‘get big’ though.

Only been at the gym, my first ever as always done my own thing, for a few weeks so currently just been using the machines and some of the cable jobbies and the rower.

Basically when I went for my induction this is the plan the dude did for me.

3×12 of:

LAT PULLDOWN ((Machine)

CHEST PRESS (Machine)

PEC DEC (Machine)

TRICEP PULLDOWN (Cable)

LAT RAISE (Dumbbells)

Arm Curl (Machine)

No leg stuff, but have been using the leg press machine last 2 visits.

For the last 2 weeks I have been doing the whole lot 3x a week along with 30 mins of cardio, 20 mins of ab work and some stretching at the same time. I would like to simplify it down to 3 weight/ab sessions a week, moving onto free weights once I have a bit of experience. Ideally sooner rather than later and fit all cardio around the other days.

On a sidenote, I really like using the rowing machine, is that counted as cardio or resistance? Always have it set to full grind 😉

p.s sorry for any nonsensicalness. on the phone and its a bugger to do long posts.

What are others trying to achieve with their current regimes?

Jamie – to start with go to something like Bodypump classes. You’ll achieve more, more quickly. Go to 3 a week mon/weds/fri. Go swimming on Tues, Spin on Thurs. Proper biking at the weekend.

What are others trying to achieve with their current regimes?

Good question.

I’m regaining lost strength and mobility after injury (and induced inactivity) and dropping 7-10lbs prior to Mayhem (but the last bit is mostly diet).

I won’t argue the merits of different styles of training, I don’t think it matters much unless you have a specialist requirement, but I do believe the key thing is routine and being able to stick with it.

I’m currently going twice per week to give myself a more balanced physique, I guess like most cyclists I have oversize legs and a smallish upper body. I try to focus on heavy compound movements using free weights, if I’m on my own I probably use Machines for safety. I like to change every 4 weeks, ie flat to incline bench or, bar to dumbell weights.

Monday: Chest/Shoulder/triceps

Bench press 2 x warm up sets then 3 working sets.
Shoulder press 3 x working sets
Tricep pull down 3 x working sets
If I have anything left I’ll do some flat bench flyes and/or Shoulder isolation exercises

Wednesday: Back and biceps

Dumbell rows 2 warm up and 3 working sets
Lat pull down 3 working sets
Shrugs 3 working sets
Bicep curls either bar or dumbell weights depending on what’s available.

Each work out lasts for no more than 35 minutes if I’m on my own, I try to keep the intensity high.

the key thing is routine and being able to stick with it

Agreed, the key thing in ‘routine’ for me is being at the gym.

Rarely do I do exactly the same week in terms of exercise. But I am always there. I used to be quite strict about doing a set routine but have found I gain a lot more by shaking things up regularly.

For instance I’ll not do free weights for a week or two, then pick up some dumb bells for presses and be able to lift more, more easily than when I last tried. Week in week out doing presses I would plateau more frequently.

Body Pump or Crossfit are both good ways of getting into free weights movements with supervision.

If you are training for general fitness and injury prevention, range of movement, posture, flexibility and core strength are all very important. If you are new to strength training I would work to two strength sessions per week. Prioritise these, so even if you only do two sessions, do strength. Start with light weights and ensure you can do all the movements with a good range of motion and smooth movements.

Then add in conditioning, circuits, spin class, intervals on the rower, etc.

You will get better results training 4 or 5 days a week, eating well, and resting/stretching, than you will flaying yourself 6 days a week from the get-go. As others have said, mixing things around every 4 weeks or so, and having a rest week, is very important.

Agreed, the key thing in ‘routine’ for me is being at the gym.

triple agreed 🙂

My goal is fat loss whilst maintaining muscle\strength. The holy grail of fat loss plus muscle gain, whilst not impossible for some people, is generally considered unrealistic\very difficult.

fat loss due to diet; currently eating maintenance calories – 500 with a target lose of 1lb/week

muscle maintenance due to weight lifting plus eating enough protein in my diet, 1gram of protein per lb of bodyweight

the cardio element is because I like it and adds just a wee bit extra, I probably could get away with just three weight sessions a week plus good diet.

10008, 10009, 10010…..oh hi there! Didn’t see you come in.

*puts down 60kg dumbbells*

Right. Been the gym today and booked in with the instructor who is a free weights fiend apparently so should get a decent lifting routine sorted. Probably do it Mon/Wed/Thu and do all as suggested and throw in some classes like box fit, body pump etc around the lifting.

BEEEEEEFCCCAAAAAKKKEEE!

Edit:

Jamie – to start with go to something like Bodypump classes. You’ll achieve more, more quickly

Can I do those as well as or instead of free weights?

*goes off to google body pump*

holy grail of fat loss plus muscle gain, whilst not impossible for some people, is generally considered unrealistic\very difficult

Waist is getting smaller, but I’ve gotten heavier? BOOOOOOM as they say.

Can I do those as well as or instead of free weights?

Yes, do 4-6 weeks worth of classes then take the exercises they show you in the classes out into the gym and do some combination of reps/sets split.

Try 5×5 to start with for 4-6 weeks.
Then 12×3 for 4-6 weeks.

Then back into the classes.

My current gym regime
Squash – About once or twice a week for an hour

Cross trainer – 30-60mins once or twice a week

Free weights – About 30 mins a week in total

Swimming – Only when there’s an aquaerobics class on and that nice brunette with the small bikini is there. I like to do breast stroke for half an hour to an hour.

Then 12×3 for 4-6 weeks

Is that 12 sets of 3 or 3 sets of 12? I’ve just read it as 12 sets of 3 and am feeling physically sick and very inadequate. 😯

I currently only go twice a week as it’s better weather to be outside,
Mon- weights
Tuesday – lunchtime run or evening treadmill/spin if weathers bad
Wednesday – weights
Thursday – as Tuesday
Friday – day of rest
Sat and Sunday bike rides.

I’ve tried spinning/running on the same day as weights, either early morning or evening, so I’d have either more rest days or more days to train but I found that it was hard to recover from so focus on one good quality session a day now.

If you want results on the weights front, you’ll need to go a minimum of twice a week.

Ps, TSY, my press ups are still getting worse but chest press improving everytime I go. Guess I can’t have it all 🙄

No bike riding Flash?
Ian

Some of these vids might be of use: http://www.youtube.com/user/MTSLanceArmstrong#p/u

thejesmonddingo, when I ride a bike I like to to be in the open air and to actually go somewhere!

Besides, the crosstrainers are behind the bikes….so at least I get to enjoy the view now and again. 😉

12 sets of 3 sounds like one hell of a challenge!!
Think you’d definitely want a spotter for that workout!

I meant 3 sets of 12, if I can go beyond 12 it’s time to up the weight.

Dirtygirl… you still doing them midway through your workouts?
What about doing press-ups at home on the Friday for a while? Going to faiure for 3 sets?

Squash – About once or twice a week for an hour

Y’know, I have never played squash. Recently got back into playing badminton which I really enjoy, so I guess it would be rude not to learn how to play squash at some point as well.

I’ve tried spinning/running on the same day as weights

i think the trick is to do the weights first….or I could be wrong. The one thing the internet has taught me, is that if you ask 10 people the same fitness based questions you are likely to get 10 different answers back!

All 10 answers are probably right… you have to keep changing things.

The Southern Yeti
Waist is getting smaller, but I’ve gotten heavier? BOOOOOOM as they say.

No, what they say is: ‘you lucky lucky bastard’

TSY have moved them to earlier on but despite getting stronger/better at everything, they continue to get worse. I keep meaning to do them on a sat/sun after riding, but im training hard on the bike and cba after a ride. I really need friday as total rest to recover – by the end of this weekend i’ll have ridden 300km so a day of nothing is important. Trouble is i can’t see how they’ll ever improve with the way i’m going.

Jamie, have tried it both ways, including weights immediately before a run/spin. Running after weights was hard hard work, spinning not hard. Maybe its just me though 🙂 Have you recovered from your tendon injury yet?

I’ve tried spinning/running on the same day as weights

I used to this i.e running (on treadmill) immediately before weights, this really affected my weights session as I was knackered from the run and therefore didn’t work the weights as well as I could, as you can see I do these on completely different days.

If I were to combine them again I’d either do the weights first, then run; or weights in the morning and run at night.

Remember though, that it is the recovery days that allow the results to happen.

dirtygirl… what about going for endurance try drastically reducing the weight that you use for chest presses… to something below what it would feel like for press ups and going for insane reps?

Or, you do your press-ups on your toes, right? Drop to your knees when you reach failure and keep going?? Bring your knees in closer?

If I were to combine them again I’d either do the weights first, then run; or weights in the morning and run at night.

When I first started at the gym the other week I was doing my cardio before the weights. Soon swapped that round. Thing is, I do some form of cardio about 6 days a week really, some milder than others. Only really apply resting my muscles to the parts of me I have been working with weights.

Have you recovered from your tendon injury yet?

Not really. I was told a couple of months to rest it initially…but I was doing 15-20 miles a week after 1. Whoops. I really am my own worse enemy sometimes. Anyways, decided to drop running other than a few miles on the treadmill doing HIIT and replace the cardio with the rower/bike/sports like badminton.

Gutted really as used to love running for miles out in the great outdoors. Hopefully back able to do so by summer.

My own gym sessions go as follows:

Monday – 30 minute spin, back/calves/core session
Tuesday – Chest/shoulders weight session
Wednesday – 30 minute spin, 30 minutes circuit training
Thursday – Biceps/triceps session
Friday – 30 minute spin, abs/traps session
Saturday – Normally a rest day but doing 5 weeks of bootcamp at the minute
Sunday – No gym, bike instead normally.