Gym routine

FixYourselfFirst · 2019-04-29T14:25:48+00:00

Understand that half of lifting is diet. You need surplus calories to build the muscles. Calculate your TDEE, then add 250-300cals. Get at least 120g of protein daily.

I started on all my lifts with empty barbell and added 22 pounds on each side for the deadlift and 16 pounds on each side for bench press and squat.

The normal nomenclature is to just list the total weight:

Deadlift - 99lbs (22*2 + 45)
Squat - 77 lbs (16*2 + 45)

Specific to your routine, you only have a list of exercises. There's no progression or stalling procedure included. A complete routine will cover these other areas.

peaceful_strong_man · 2019-04-29T14:51:45+00:00

3x5 deadlift will destroy you soon enough. 1 heavy set of 5 is plenty. It’s a better routine than what most people do, but I follow a better one. At least it’s full body. Drop the split squats. Focus on the basics (squat bench dead press row chin-up) and also assistance work like the RDL, tricep extensions, curls etc. Do ab work: I recommend weighted planks.

frankiejholden · 2019-04-29T19:51:27+00:00

There's so much navel gazing that fits on in this sub. Is your exercise program perfect? No, but you're 17 years old and 140lbs. Do the program, eat lots of quality food. You'll get great results.

You could add or change a million things, exercises, sets, rep range and people will argue forever about what is "perfect" for you. What matters is consistency in exercising and diet. Just hit the gym and the kitchen.

Nightwingx7 · 2019-04-29T14:45:10+00:00

I like to mix it up by going strength some days 5x5 high weight or going for hypertrophy 3x10-20 lower weight ( depending on the workout ).

My split currently is chest m legs tu back bi wed Legs thur Shoulder/ tri fri Full body sat Off Sunday

For you I’d recommend flexing in some tri bi brachi and forearm work on your back day / shoulder day if your arms are twigs. It’s rly easy to get bigger arms you just have to isolate that shit hard and mix it in with compound lifts . I’ve only recently started isolating forearms and I’ve noticed tremendous improvement in muscle size. Compound is everything though; squat, deadlift, bench, etc. those are where you’re gonna see the bulk of your gains. Forge a routine around these as your base and you’ll see gains.

resnine · 2019-04-29T14:46:05+00:00

Deadlifts are great because they workout almost every muscle in the entire body.

RossDDMarshalls · 2019-04-29T15:33:36+00:00

What is your progression like? You're numbers for the amount of time you've spent lifting are very low, but if you're deliberately increasing the weights at a slow pace, then that makes sense. That's probably unecessary though. You should be hitting PRs every workout on every exercise as a beginner.

Cartiie · 2019-04-29T15:51:03+00:00

If you have more free time I’d advise changing to a routine with more days in the gym.

You’re currently doing full body 3x a week which is great don’t get me wrong

But if you have more time I’d recommend the following 4 days a week - Upper/ Lower/ Upper / Lower 5 days- Push / Pull/ Legs / Upper / Lower 6 days - Push / Pull / Legs / Push / Pull / Legs

Obviously where you place your rest days is up to you.

Perhaps the most Important part isn’t the lifting, it’s the accompanying diet. Ensuring you’re eating enough is vital and especially eating enough protein, this is something I was guilty of when I started lifting.

I recently made a lot of progress In the gym, you can see my ‘transformation’ so to speak in my post history.

Still got a long way to go but if you need any help I’m happy to try advise .

NSPolaris · 2019-04-29T14:05:57+00:00

Why 3×5. I say either 3×10 or 5×5.

barn3r · 2019-04-29T17:22:31+00:00

You go to the gym to give your muscles stimulus to grow. As long as you’re lifting until failure, you’re doing it right. The most important aspect is eating enough to grow and get stronger. I see nothing wrong with your workout.

I’ve been lifting for 10 years. When I started I did a Push/pull routine for a couple years and it worked great. Mon/thurs - push, tues/Friday- pull, Wednesday- legs. Of course I incorporated bench, deadlifts, and squats in the corresponding days. Lift light one day of the week, heavy another day of the week to avoid injury.

I remember my bench went from 180 lbs at 220 lbs fatty 5’10 (15 years old) to 280 lbs bench at 180 lbs at 5’10 (17 years old)

Title	Gym routine
Author	laurcrv
Upvotes	4
Comments	36
Date	April 29, 2019 1:56 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/biprsb/gym_routine/
Archive Link	https://theredarchive.com/r/askTRP/gym-routine.236587 https://theredarchive.com/post/236587

Comments