Rate my gym routine

jb_trp · 2018-04-04T23:04:12+00:00

Listen to your body, you are an expert on yourself. But a few thoughts (and what I do):

You can probably get by with less days per week. Overdoing it can lead to injury. Your muscles are torn down the days you lift and build themselves when you rest. A lot of guys who start like Stronglifts 5x5. It hits the major muscle groups to give you good results quickly.
Focus on your diet. You can't outwork a bad diet. You need plenty of calories to build muscles. Choose whole real foods over processed garbage. Your goal should be at least 1-2 grams of protein per lb of lean muscle mass to start building muscle.
Learn how to do the lifts properly, even if it means you have less weight on the rack. This will prevent injury as well. You can then add weight slowly as your muscles build.
I don't do stronglifts 5x5, but instead focus on balance in my lifting. I'll usually do a chest/back day, and then arms/shoulders, and a leg day, etc. For example, if I do a push exercise, I'll often do a pull exercise. Or if I have a curl lift, I'll do a pushdown lift. Etc. This will help prevent muscle imbalances (e.g. shoulder impingement). Understand that some lifts work other muscles secondarily (i.e. pressing exercises like shoulder presses or bench presses also work your triceps, pulling exercises like rowing or pull-ups also work your biceps, etc.), so if you do curls one day and then the next day do pull-ups, your not actually letting your biceps recover the next day. I do about 10-12 sets per muscle group in a given session.
Consider supersetting your lifts to cut down on the time in the gym.
You'll plateau eventually, then consider mixing up the sets/reps/lifts/etc to keep your body on your toes.
Cardio and sauna probably aren't worth your time right now. Once you bulk, then you should have a cut phase. Do HIIT workouts to burn fat better than long, slow cardio. Muscles burn fat better than cardio. Diet is key to cutting as well.
Drink lots of water
Don't skip your core. Be sure to not only work your abs, but also obliques, and your lower back as well to prevent imbalances and injuries.

essie1623 · 2018-04-05T01:50:49+00:00

Sounds solid. I would add in a sport, mma, or yoga at least once a week

SKRockies · 2018-04-04T23:03:14+00:00

This ain't a workout sub but on me with actual reps and sets on specific movements throughout the week, it seems like you're not hitting each muscle group enough each week

Iwannachokekatie · 2018-04-04T23:39:42+00:00

I don't work the belly, but I've been told to hold it in as hard as I can and exhale while doing the other exercises and it works that way.

Don't hold your stomach in. Try your hardest to look pregnant. Big breath into your gut and trying to force the air out while NOT actually breathing out YET is the way to go.

Also, if you want abs you have to do some direct work. No matter how low your body fat gets you won't have abs if you got no mass there. Concentration camp prisoners were shredded as fuck but they never did their planks or leg raises, so no abs there.

Title	Rate my gym routine
Author	leCuri123456
Upvotes	2
Comments	14
Date	April 4, 2018 10:36 PM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/89ub1m/rate_my_gym_routine/
Archive Link	https://theredarchive.com/r/askTRP/rate-my-gym-routine.127206 https://theredarchive.com/post/127206

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