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Community > Physical and Mental Well-Being
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I need a good workout routine
    #10814503 -

So I've taken advice from a previous post I made and cut back my workouts to about 3-4 days per week and I've noticed some results but I need to get myself on a proven system of some sort.

I'm mainly focused on building my upper body, my arms, and my abs, all I've got to work with are dumbbells 10s, 15s, and 25s.Push-ups, sit-ups, and crunches are also on the menu.


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Dr :ronpaul: says to stop trying to treat the side-effects of big government and focus on the core issues. End the Federal Reserve/audit the gold reserves at Fort Knox, abolish the IRS, end all wars and occupancies, stop the building of an empire that will inevitably fail, and cut all unconstitutional federal programs. Put the power back in the peoples' hands by ending this nanny-state.

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Re: I need a good workout routine [Re: highdroponics]
    #10814675 -

Your going to want to go to a gym, or pick up a barbell or at least some heavier dumbells if you want any real results, that simply isn't enough weight to build real muscles, only really good endurance and core strength (you can use the dumbells for weighted sit ups and such).

I'll write out my current routine, written for me by a friend who's done MMA training for 2+ years full time.

One Common misconception is that big biceps mean a strong person, it's good for looks, but people rarely use the motion of a dumbell curl in real life, especially in a fight. Think about realistic motions you use everyday, then emulate them with weights, or look up appropriate motions that apply to those muscles. That way your getting maximum mileage out of your muscles, and your actually putting your workouts to good use, rather than just looking good. (not saying working out for appearance is a bad thing, I just generally hate meatheads with that mentality)

I tend to add in some other things, various dumbell rows and lifts etc. . But that's really up to you depending on what muscles you want to work; whether your working out for appearance, functional strength, or purely to build mass. Do some research of your own. That being said, here's the basic routine outline he gave me to start off:

Day One - Power Training (Low Volume, Heavy Weight)
Warm Up
3x5 Power Clean
3x5 Bench Press
3x5 Squat
Cool Down

Day Two - Core & Cardio
Warm Up
2xUntil fail Weighted Plank
3x15 Weighted Sit ups
3x15 Weighted Leg Lifts
3x15 Weighted Twisting Crunch
2xUntil Fail TVA Training

Day 3 - Power Training 2
Warm Up
3x5 Deadlift
3x5 Military Press
3x5 Barbell Snatch
Cool Down

Day 4 - Muscle Endurance + "Explosiveness"
Bodyweight Circuits
Sledgehammer Tire Strike + Deadweight Training
2xUntil Fail Burpees

REMEMBER TO UP THE WEIGHT EVERY WORKOUT OR YOU WON'T HAVE OPTIMAL RESULTS

Again, just a basic outline, I tend to add reps until I'm satisfied the muscle has been worked enough, or throw in whatever else I feel is necessary to be done that day, it's up to you to customize your workout based on needs. For alot of these like the Power Clean and Barbell Snatch you probably want someone there to help you develope the right technique, otherwise you can really hurt yourself.

As this is a pretty intense routine for a beginner, make sure your eating right and getting enough protein before and after a workout for the best results. Do lots of cardio too if you want to achieve some weightloss as well.


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-=-Never Sigh For Better World
It's Already Composed
Played And Told-=-

Science gives a consistent how with an incomplete why.
Faith gives an inconsistent how with a complete why.

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Re: I need a good workout routine [Re: DarkMoon21]
    #10814792 -

Check out the Kettlebells thread.  They are a great way to build strength and conditioning with short efficient workouts.


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"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.

This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.

Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.

Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."

Albert Einstein

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Re: I need a good workout routine [Re: Cannashroom]
    #10816570 -

I'd say look into P90X


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Re: I need a good workout routine [Re: SHiZNO]
    #10819023 -

P90 is expensive. Kettlebells are more efficient and cheaper.


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"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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