Recommend a gym routine.

ConsumingImpulse · 2017-08-26T11:17:41+00:00

Focus on compound lifts (bench press, shoulder press, squats, deadlift/rackpull and so on) which hit more than one muscle at once. Don't waste time with machines so much, use free weights to target your stabilizer muscles too. That said, the lat pulldown is a very good machine to throw in there. You want to be focusing on exercises that make your overall frame bigger, broader and improve your posture.

That's the general rule of thumb that anyone can work from, but everyone's different. I'm 6ft 3 so I prefer to do rack pulls instead of full deadlifts cause of my back, for example.

WhorehouseVet · 2017-08-26T11:53:06+00:00

Stronglift 5x5, PPL, PHAT, brosplit.

aaronjohnshon · 2017-08-26T12:33:40+00:00

Phul phat and ppl are good ones

refusewool · 2017-08-26T12:49:44+00:00

Try the search function

Pitchfork51 · 2017-08-26T21:29:09+00:00

Since you aren't gonna actually do shit just get a pull up bar and rock 75 every few days.

Entropy-7 · 2017-08-26T12:57:19+00:00

Since you are asking I assume you are a noob. You want 8 basic exercises to cut fat and build muscle: 1) chest 2) back 3&4) arms 5) abs 6) shoulders 7) legs/ass 8) calves

With free weights that is 1) bench press 2) chin/pull ups 3) curls 4) extentions 5) sit ups 6) side laterals 7) squats and 8) toe raises

Stick to 3 sets of 8-12 reps except for abs and calves. If you wear weights then 8-12 situps per set but otherwise 25-50 with no weights. Go 15 to 20 for calves unless you use really heavy weights that can bring you down to 8-12.

Each set should take about 30 seconds and there should be no more than 30 seconds rest in between so this basic workout is about half an hour. Add in a 5 minute warm up (cycle, stairs, jogging or skiping) to start and a few more movements that are dealer's choice to get you up to 1 hour of intense training. Extra movements can include rolls (forearms), stiff-leg dead lifts (lower back), side and bent laterals (shoulders), standing rows or military press (shoulders), leg curls (machines only, hamstrings), barbell twists (core), leg raises / scissors (lower abs).

But stick to the "basic 8" for 6 weeks to 3 months.

That's my 2-cents having been there and done that; I am not a pro-trainer or anything, but I am well read and actually went though the process.

5x5 is a strength-building, power routine. It is for performance rather than to get swole and attract chicks.

I agree with u/ConsumingImpulse that compund lifts are the way to go, certainly to start. He also makes the point that you can customize your workout for your particular foibles, needs and such.

The missing ingredient is nutrition. There are 15 ways to skin a cat but assuming again that you are a noob then let me get all fool-proof on your ass:

Breakfast: sandwich with one egg, one slice of meat and one slice of cheese, plus "power shake" with frozen berries, raw egg, tofu, 1 banana, and a scoop of protein isolate.

Lunch: a quarter pound of lean meat (steak or chicken breast), plus a salad with low-cal dressing, plus two veg like corn or beans.

Dinner: As per lunch but add starch like potatoes or brown rice.

Have snacks in between that are nuts, fruit and/or yogurt.

I am assuming that you are not nut or lactose intolerant and if so then stick to the "basic 8" and this diet for 6 weeks to 3 months and then consult with some pros.

Title	Recommend a gym routine.
Author	Bat_man92
Upvotes	0
Comments	9
Date	August 26, 2017 11:05 AM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/6w4z1x/recommend_a_gym_routine/
Archive Link	https://theredarchive.com/r/askTRP/recommend-a-gym-routine.113145 https://theredarchive.com/post/113145

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