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MOTH
Wild Woman


Registered: 06/06/03
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Loc: In the jungle
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Developing a solid and consistent work-out routine
#18977591 - 10/14/13 05:26 PM (10 years, 3 months ago) |
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So I have been feeling awesome lately and throwing myself into my workouts like never before! I seem to try to do EVERYTHING (arms, stomach, legs, cardio) in one day, EVERYDAY. I'm starting to think maybe I would get better results if I alternated days that I work out certain parts. You know what I mean? Like one day focus on legs, the next day stomach and arms, etc. Any advice on this? I have a life-long habit of "over doing it" with exercise and I just want to be CONSISTENT and get amazing results without risk of burning out or injuring myself.
Can anyone share with me your workout routine Monday-Sunday? Should I keep doing cardio everyday? How many rest days, if any? What should the alternating schedule be like between my tummy, arms and legs?
Thanks in advance...I really want to get regulated with this.
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dodgem
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Re: Developing a solid and consistent work-out routine [Re: MOTH]
#18977619 - 10/14/13 05:32 PM (10 years, 3 months ago) |
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What are your goals for all the exercise you do? Gain muscle, gain/lose weight, become more fit, run a 5k, etc.? It really matters what you want to achieve from all the workouts you do.
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Walk where you like your steps
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mentalpatient
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Re: Developing a solid and consistent work-out routine [Re: dodgem]
#18977942 - 10/14/13 06:48 PM (10 years, 3 months ago) |
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Im assuming you're trying to develop a solid upper-body, which includes your arms, chest and shoulders. Personally, I usually just follow this sort of routine:
Day 1: TRICEP-SHOULDER-CHEST: example: weighted pushups, bench-press, incline dumbell presses superset with dips. 3 sets of each, shoot for 3-12 reps for each.
Day 2: ABS: situps, crunches, bicycle crunches
Day 3 BICEPS: barbell curl, concentration dumbell curl, hammer curl. Shoot for 3-12 reps for each.
Day 4: ABS again or just rest night
Day 5: TRICEP-SHOULDER-CHEST again
Day 6: rest
Day 7: rest
repeat, repeat, repeat. A routine generally follows this sort of guideline. Basically you want at least a rest day in between workouts. Abs are completely separate from your arms, chest and shoulders so they can replace your rest day if you want to keep burning more calories if you've got some flub .
Throw in some supersets if you want to really get into the nitty gritty. Supersets can be as easy as doing dips directly after bench pressing or light hammer curls after barbell curl.
rock on bro! Don't forget, diet compromises something about 80% of the success you can potentially achieve, don't skimp on it eh?
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Edited by mentalpatient (10/14/13 06:57 PM)
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MR14


Registered: 10/31/08
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Re: Developing a solid and consistent work-out routine [Re: mentalpatient]
#18979479 - 10/15/13 12:06 AM (10 years, 3 months ago) |
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Don't neglect LEGS
Day 1: Chest, Triceps Day 2: Legs, Shoulders Day 3: Back, Biceps; Optional rest day Day 4: Chest, Triceps Day 5: Legs, Shoulders Day 6: Back, Biceps; Rest day (minimum 1 day a week rest)
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Best exercises are compound movements, squats & deadlifts
Abs can be included as an accessory work on any given day
This program isn't boring as you have something different to work every day, and different exercises can be cycled in to keep excitement.
If you don't train legs you are missing out on a large % of overall muscle growth, legs are 60% of total muscle in the body.
Track calories, get enough sleep, stay consistent with diet and training!
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Edited by MR14 (10/15/13 12:07 AM)
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MOTH
Wild Woman


Registered: 06/06/03
Posts: 23,431
Loc: In the jungle
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Re: Developing a solid and consistent work-out routine [Re: MR14]
#18979499 - 10/15/13 12:15 AM (10 years, 3 months ago) |
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Thanks so much guys! I don't have a gym nearby, so I've been doing bodyweight exercises at home and utilizing youtube workouts. Plus going on 10 mile bike rides up and down hills just about every day.
As for my fitness goals...I want to see my muscles more and tone up! I'm already a healthy weight but I wouldn't mind getting my body fat down lower so that I can see my muscles...
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MR14


Registered: 10/31/08
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Re: Developing a solid and consistent work-out routine [Re: MOTH]
#18979568 - 10/15/13 12:33 AM (10 years, 3 months ago) |
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For your goals you can do everything with a set of kettle bells or weights equal to >30kg
Keep it up
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MOTH
Wild Woman


Registered: 06/06/03
Posts: 23,431
Loc: In the jungle
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Re: Developing a solid and consistent work-out routine [Re: mentalpatient]
#18979836 - 10/15/13 02:16 AM (10 years, 3 months ago) |
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Quote:
mentalpatient said: Im assuming you're trying to develop a solid upper-body, which includes your arms, chest and shoulders. Personally, I usually just follow this sort of routine:
Day 1: TRICEP-SHOULDER-CHEST: example: weighted pushups, bench-press, incline dumbell presses superset with dips. 3 sets of each, shoot for 3-12 reps for each.
Day 2: ABS: situps, crunches, bicycle crunches
Day 3 BICEPS: barbell curl, concentration dumbell curl, hammer curl. Shoot for 3-12 reps for each.
Day 4: ABS again or just rest night
Day 5: TRICEP-SHOULDER-CHEST again
Day 6: rest
Day 7: rest
repeat, repeat, repeat. A routine generally follows this sort of guideline. Basically you want at least a rest day in between workouts. Abs are completely separate from your arms, chest and shoulders so they can replace your rest day if you want to keep burning more calories if you've got some flub .
Throw in some supersets if you want to really get into the nitty gritty. Supersets can be as easy as doing dips directly after bench pressing or light hammer curls after barbell curl.
rock on bro! Don't forget, diet compromises something about 80% of the success you can potentially achieve, don't skimp on it eh?
Yep, right on! ...I just switched from a mostly raw/vegan diet to a paleo-style omnivore diet two weeks ago and I am feeling AWESOME! I can touch my ass and actually FEEL my muscles back there now! That's pretty sweet! I didn't get those kind of results on my other diet.
I definitely would like to see my body fat decrease further so that I have more definition all over. I am experimenting with "low carb" to see if I can cut my body fat down even lower. I was a carbaholic before so I'm down to try something new!
I see you guys didn't mention CARDIO...where does that fit in? Should I keep doing a good cardio session every single day (except rest days)?
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MR14


Registered: 10/31/08
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Re: Developing a solid and consistent work-out routine [Re: MOTH]
#18979972 - 10/15/13 04:06 AM (10 years, 3 months ago) |
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Use cardio as a tool when you reach a plateau
If you see you are dropping weight weekly and after a month your weight loss stalls then do cardio 2x a week and re-assess your results
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mentalpatient
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Re: Developing a solid and consistent work-out routine [Re: MR14]
#18983135 - 10/15/13 08:09 PM (10 years, 3 months ago) |
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Quote:
MR14 said: Don't neglect LEGS
Yeah I was thinking about that after I posted it, I was like "doh, oh well, maybe nobody will notice" . Squats, deadlifts, all very good .
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moony
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Registered: 10/16/13
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Re: Developing a solid and consistent work-out routine [Re: MOTH]
#18986031 - 10/16/13 12:54 PM (10 years, 3 months ago) |
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Keep it up
Quote:
MOTH said: so I've been doing body weight exercises at home and utilizing youtube workouts.
I have been working out at home for over 2 years. This home workout page or Fitnessblender's youtube channel are very helpful. There are tons of free workouts. What you have to keep in mind is to get a variety of your workouts. So you can keep mixing up your routines. I bought some exercise equipment for use at home. These are the items: 2x Dumb Bells with weights, 1x Swiss Ball, 1x Stepper and 1x Thera Band. It's considerably cheaper than joining a gym.
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MOTH
Wild Woman


Registered: 06/06/03
Posts: 23,431
Loc: In the jungle
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Re: Developing a solid and consistent work-out routine [Re: moony]
#18987086 - 10/16/13 04:52 PM (10 years, 3 months ago) |
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Quote:
moony said: Keep it up
Quote:
MOTH said: so I've been doing body weight exercises at home and utilizing youtube workouts.
I have been working out at home for over 2 years. This home workout page or Fitnessblender's youtube channel are very helpful. There are tons of free workouts. What you have to keep in mind is to get a variety of your workouts. So you can keep mixing up your routines. I bought some exercise equipment for use at home. These are the items: 2x Dumb Bells with weights, 1x Swiss Ball, 1x Stepper and 1x Thera Band. It's considerably cheaper than joining a gym.
WOOT, thanks for those links!!! Yeah, I'm a mom without much help during the day so I'm busy a lot and if I didn't work out at home, I would never do it! I've gotten to the point where I can mix in exercises throughout the day when my toddler is distracted.
I wanna be a SUPER MOM! hehe!
I'm still biking 10 miles a day and keeping up with my other workouts! Thanks guys! I can feel my body fat percentage shrinking!
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MOTH
Wild Woman


Registered: 06/06/03
Posts: 23,431
Loc: In the jungle
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Re: Developing a solid and consistent work-out routine [Re: MOTH]
#18992632 - 10/17/13 07:38 PM (10 years, 3 months ago) |
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Hey dudes...just to confirm...if I did a load of lunges and squats yesterday (100 squats and 50 lunges, each leg) does that mean I should probably skip doing squats and lunges tonight and do other stuff instead?
I ask because my outer thighs are my one trouble area...I am desperate to tone that part up! Tonight I'll do weighted leg lifts but just wondering if I should do squats/lunges every day since that part needs the most work. Or maybe there is other stuff I can do for that area?
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DaisyChainReaction
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Re: Developing a solid and consistent work-out routine [Re: MOTH]
#18993345 - 10/17/13 10:15 PM (10 years, 3 months ago) |
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You could try all out sprints for both general fat loss and gaining muscle, especially around your hips and legs. Treat the sprints as a HIIT workout which is great for fat loss. Remember to be explosive on your sprints.
Also, warm up thoroughly before your sprinting sessions to prevent muscle pulls and strains. Get used to running fast before you go all out.
http://http://www.t-nation.com/free_online_article/sports_body_training_performance/an_ez_guide_to_sprinting
http://http://www.t-nation.com/free_online_article/most.../the_6week_sprinting_solution
http://http://www.t-nation.com/free_online_article/sports_body_training_performance/sprinting_towards_single_digit_body_fat
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MR14


Registered: 10/31/08
Posts: 4,830
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Quote:
DaisyChainReaction said: You could try all out sprints for both general fat loss and gaining muscle
You won't gain muscle from sprinting.
You can use sprints to burn fat > and show muscle underneath
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Calories in vs calories out is important knowledge for results
Find out how many calories you need to sustain your body weight , then you can drop calories to lose weight or bump calories to gain weight.
Use resistance training to gain muscle, not cardio
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DaisyChainReaction
Stranger

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Re: Developing a solid and consistent work-out routine [Re: MR14]
#18994231 - 10/18/13 06:10 AM (10 years, 3 months ago) |
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Quote:
MR14 said:
Quote:
DaisyChainReaction said: You could try all out sprints for both general fat loss and gaining muscle
You won't gain muscle from sprinting.
You can use sprints to burn fat > and show muscle underneath
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Calories in vs calories out is important knowledge for results
Find out how many calories you need to sustain your body weight , then you can drop calories to lose weight or bump calories to gain weight.
Use resistance training to gain muscle, not cardio

Sprint training is an anaerobic exercise, it would not count as standard cardio. In a untrained or moderately trained individual, sprinting would affect the entire lower body musculature particularily the glutes and hamstings actually building muscle. Just another tool in the tool box in addition to linearly progressive resistance training.
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mentalpatient
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High intensity cardio can form very impressive results from what I've read. Way better than your standard cardio, apparently. It's all about the intensity and in as short a time that is deemed reasonable (less than 60 min). After a certain point, weather with cardio or weight lifting, your body stops using energy from calories and delves into fat for energy, or something like that! Very cool huh!
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MOTH
Wild Woman


Registered: 06/06/03
Posts: 23,431
Loc: In the jungle
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Re: Developing a solid and consistent work-out routine [Re: mentalpatient]
#18998406 - 10/19/13 02:40 AM (10 years, 3 months ago) |
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Quote:
mentalpatient said: High intensity cardio can form very impressive results from what I've read. Way better than your standard cardio, apparently. It's all about the intensity and in as short a time that is deemed reasonable (less than 60 min). After a certain point, weather with cardio or weight lifting, your body stops using energy from calories and delves into fat for energy, or something like that! Very cool huh!
I'm totally going to check out more info about this high intensity cardio thing...right now I am biking 10 miles in less then an hour up some pretty steep inclines. but I would like to add in more variety so I'll try the HIIT!
And of course I gotta keep doing the resistance training...I am noticing some pretty good results lately guys. I'm psyched!
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