Topic: I have some questions about weight training
Anonymous A started this discussion 15 years ago#5,117
The gym I go is really shit. They made me a crappy routine consisting only of weight machines and cardio, refuse to incorporate free weights into my workout and are just a bunch of dickheads. I can post my routine if you want to see how shit it is, but I have already shared it on a bunch of other forums and it has been ridiculed many times. People on other forums have told me just to do shit with free weights only (squats, deadlifts etc), instead of isolation exercises and cardio I'm doing right now. Would I be better off just buying a decent barbell set, dumbbell set and bench, then doing everything at home? (Assuming that just free weights would suffice in a workout.) Looking for decent advice that will influence my decision.
Anonymous A (OP) double-posted this 15 years ago, 13 hours later[^][v]#90,792
Damn, no reply in 13 hours? I thought MC was more fit than this.
Meowth joined in and replied with this 15 years ago, 12 minutes later, 14 hours after the original post[^][v]#90,793
@previous (A)
I'm 110 lbs, but I don't do shit. My forearms are big to do my extreme masturbation.
TheSheep !kJ.A4PF7.k joined in and replied with this 15 years ago, 29 minutes later, 14 hours after the original post[^][v]#90,795
@90,792 (A)
I feel like a hamster in a cage when I'm at the gym, so I'm successfully avoiding it since 2005...yet, I'm fit, and I know shit about what you're talking up there...isolation exercises, free weights...whatthefuck?
Green !pFNWNYROxA joined in and replied with this 15 years ago, 2 hours later, 17 hours after the original post[^][v]#90,802
Meowth replied with this 15 years ago, 5 hours later, 22 hours after the original post[^][v]#90,885
@previous (Green !pFNWNYROxA)
I know. I can't gain weight to save my soul. My eating habits are terrible too. I drink at least 2 liters of soda a day...
stickybuns !bENfolDsOU joined in and replied with this 15 years ago, 58 seconds later, 22 hours after the original post[^][v]#90,888
Anonymous G joined in and replied with this 15 years ago, 1 day later, 2 days after the original post[^][v]#91,757
Google articles on Jim Wendler's 5/3/1 program, chaosandpain, and lumberjackpirate. Then watch all the Squat Rx videos on YouTube and Diesel Crew's video on the bench press.
If you don't have a squat rack with side bars in your gym, learn the Zercher lift for squats.
Beginner exercises you need to learn:
Standing overhead press.
Bench press with elbows in and what to do if you fail on a rep.
Back squat.
Deadlift with bar at your shins using your glutes to stand up.
Pull ups.
What a routine looks like:
Warm up on each lift with light weights and make at least 20 pound jumps every set or do 25%, 50% and 75% of your 1 rep max and then hit working sets.
Do working sets. About 5 is good for a beginner.
Keep the reps low, 3 to 5 for both heavy working sets and light warm up sets as a beginner.
Work out two to four days a week with at least one big heavy lower and upper body lift. Do the main lifts I listed before you move on to other shit. Deadlift should only be done once or twice a week.
If you want "cardio":
fartlek runs
sprint hills
burpees
skip rope
For flexibility do the downward dog pose of yoga, kneeling hip flexor stretch and some chest and lat stretches.
Anonymous G double-posted this 15 years ago, 16 minutes later, 2 days after the original post[^][v]#91,773
*not 25, 50 and 75% of one rep max. 25, 50 and 75% of your working set weight to warm up.
Do cardio on different days than you lift but pack the rest time between your lift sets down to a minute or two.