Your routine?

  • Artesin

    Posts: 482

    Mar 29, 2008 10:15 PM GMT
    What is the routine that you currently use? Are you partial to full body or go by individual muscle sets? Average amount of time you spend at the gym, along with how often cardio exercises are performed.

    Trying to make myself a routine but everytime I try it just makes me flustered and annoyed. So basicly been doing the same workouts over and over again with the occasional exercise to shock the system so it is not tottally stagnant.
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    Mar 30, 2008 8:23 AM GMT
    One of the most gym-knowledgeable (and best built) guys I've met said: "The best workout is the one you're not doing."

    It's probably the truest and smartest thing I ever heard in the gym.

    Whatever you do, DON'T GET IN A RUT. The body is an amazingly adaptable machine. In a week or two, your nervous system will adapt to a routine and perform it with the minimal stress. Minimal stress = minimal muscle damage. Minimal muscle damage = minimal growth.

    Don't get too hung up on a routine. There are thousands of em out there and everyone has its promoters. They are all right. And they are all wrong. You are different from every other person on the planet. You are also a different person every single time you step in to that gym.

    So... make a routine. Whatever. Frankly it doesn't matter. Just pick one. But my advice:

    1) Instead of "occasionally" shocking the system. Do that every workout -- every exercise. For this, you may want to do a different exercise every time you hit a body part. There are a ton of em out there on the net for each body part. Try em all. If one works, stick with it for a while, but always keep the body guessing.

    2) Change your "routine" completely every 2/3 months. During those 2/3 months, keep changing the order of exercises, the exercises themselves, even rep/set/weight ratios counts (e.g. high reps/light weights vs low reps/heavy weights.

    3) Looking at your body type, try to keep the lifting time under an hour. I'm similar, and I try to keep my lifting time to 40/45 minutes max. I spend another 30 minutes doing yoga/stretching/core strength stuff. I don't do cardio cause it never struck me as very efficient (diet is the big stick for body composition in my view, with cardio as fine tuning). I prefer having fun on a hike or on a bike -- you get a lot more out of those things than just burning some amount of calories that you just could have more easily avoided by not ingesting them in the first place. Your mileage will vary. You might really enjoy cardio. You might chat a lot more than me, so your 90 minutes could equal my 40.

    As for the full body versus splits, there's no right answer here either. Try them both -- constantly. The only rule of thumb I use is that for newbies in the gym, full body is always safer cause a novice is much less liable to get too sore (from focusing all their energy on a particular body part), and hurt themselves or quit. Once you're no longer a novice, there's advantages to both, so why limit yourself. Everyone should try some variant of HIT or HST at some point (both are full body, one work set only-type routines).

    You're going to hear a lot of people who are sure of one thing or another on this thread. Listen to them all. They are all right. But they're also all wrong. Myself included icon_smile.gif

    And just to head off some comments, no, I don't mean routines are worthless, or that there aren't bad ones for you. A full body workout with 5 work sets for each body part 7 days a week is probably bad for 99% of people that aren't injecting gallons of illegal substances. In my view, the most common mistake in designing a "routine" is to neglect rest. I find there's this weird value system that says someone who works out 6 days a week is obviously more advanced than someone who works out 3. Which is crap. People are always asking me the number of days/week I work out. did too. I honestly don't see what the hell that number tells anyone. It's just like height and weight. Both meaningless in isolation.


    Uh, I guess that turned into a rant.

    Damn. My drugs wore off.

  • GQjock

    Posts: 11648

    Mar 30, 2008 9:04 AM GMT
    I know...esp for me
    that muscles need at least 48 hrs to recoup after being worked
    so that makes me need to use a split body type routine
    where I split the body parts into pushing and pulling days or sections

    Day One is Back and Bi's

    Day two is Chest, Shoulders and Tri's

    Day three is legs and cardio

    The days are alternated so I don't repeat a body part in at least 48 hrs
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    Mar 30, 2008 11:30 PM GMT
    Yeah, you never want to get stuck in a rut...but you don't want to change your routine too often, either.

    It's a delicate balance...doing a particular routine just long enough to reap optimal benefits, but stopping and moving onto something else before plateauing and eventually going into muscle injury.

    I usually like to keep the same exercises and rep scheme for a week or two before changing things around.
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    Mar 30, 2008 11:38 PM GMT
    I agree with want to change it, but not every time. I change mine every 3 or 4 weeks, depending on how it is making my body feel.

    I usually concentrate on one body part a day, and if I'm in a serious growth mode, I'll to each body part twice a week, which means two body parts a day...

    I am currently doing two-a-days...I go in once and lift heavy and then back again later for a different body part lifting lightly and cardio..

    gotta ripped for the spring/summer beach time!!

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    Mar 31, 2008 12:19 AM GMT
    I do a split body type routine. Every third day I hit my chest. And right now I'm doing more exercises that will give me a cut look for summer. Crunches, side crunches, cardio, and high reps with lower weight. In the fall I will go back to bulking up. I use the mirror to tell me what body parts are lagging. Then adjust my routine according to that.
    No matter what exercise I do I always make sure I target the muscle, then work that muscle to failure. Remember no matter what you do or how you do it you have to get to that hypertrophy state, or you will stay the same.
    Great workouts men
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    Mar 31, 2008 12:29 AM GMT
    I go to the gym with a vague idea of what I will do. I make sure to hit every body part throughout my workout cycle, which is usually 7-8 days with rest included. I do not stick to an order, but usually try and do major muscle groups first, ie legs, chest, back. If I fall behind and miss a arm workout I know it has been worked someway through major muscle work. Once a cycle I am incorporating the metabolic workout from real jock.

    I usually work out what I am in the mood to do. If it is "chest day" and you aren't feeling it, you won't have a good workout. So, skip it and work what you know you can get the most of. This keeps things varied. Probably a bit unstructured. Very often I will do pushups , side bends, pull ups or some other non weighted exercise in between sets. For example, on arm day I do sets of 8 push ups on a stabilizer between sets. End up cranking out 100+ push up in addition to my work out.

    Before every workout I bike for 10 mins., do some light ab work and try and do a little leg exercise to get the testosterone flowing. Usually its ball squats. I also stretch a before I dig in and need to try and follow with a stretch. Massage every other week. I want ot incorporate yoga in once a cycle if possible, but have yet to commit to that.

    With cardio, it may not be for everyone, but it is part of total body health. you need a health heart and lungs in addition to muscle. I do cardio about 4 times a week. Again, its what I am in the mood for. I try to swim 2x a week and use bike, treadmill, run with the dog etc as a regular part of my lifestyle - not just to lose weight.
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    Mar 31, 2008 12:36 AM GMT
    I lift 3 times each week with a day of cardio in between.

    The 1st session is chest, biceps, and abs. The 2nd is back, triceps, and abs. The 3rd is shoulders, legs, and abs. The routine is structured to hit each of the 3 muscle groups in succession with no rest in between sets. The alternating muscle groups allow sufficient rest between training days. And I vary the exercises as well as the weight to push harder on some weeks and lighter on others to keep the muscles confused.

    In an hour, I’ve performed anywhere from 36 to 48 sets and have obtained both an anaerobic and an aerobic workout. I am covered in sweat, exhausted, and ready for the steam room and a protein shake.