Plentyoffish dating forums are a place to meet singles and get dating advice or share dating experiences etc. Hopefully you will all have fun meeting singles and try out this online dating thing... Remember that we are the largest free online dating service, so you will never have to pay a dime to meet your soulmate.
     
Show ALL Forums  > Health Wellness  > Workout Routines for Real People      Home login  
 AUTHOR
 koncrete
Joined: 8/12/2009
Msg: 17
Workout Routines for Real PeoplePage 2 of 5    (1, 2, 3, 4, 5)
I'm not big but I'm pretty strong and ripped. But hiking and stuff you can do at home can never compare to a hard gym workout. What h20 speaks of is cardio which is good for burning fat and making your heart and cardiovascular system stronger, but compete crap at building size, increasing metabolism, and making good lean muscles. Squelchmeister right. h02 is.. well, misguided.
 Svetlana Blue
Joined: 6/23/2009
Msg: 18
Workout Routines for Real People
Posted: 11/7/2009 11:52:31 AM
Koncrete, I hear ya. You should see some of the other crap he says. Enuff to make ya barf. lmfao Cardio helps, diet is still (I feel) 75% of it. The rest is working out and supplements. Protein is the key. The key to success. :)
 koncrete
Joined: 8/12/2009
Msg: 19
Workout Routines for Real People
Posted: 11/7/2009 12:00:35 PM
You can workout all day and have a bad diet or inadequate rest and get nowhere. Diet is just as important as the workout itself. You need both to get anywhere at all. I'm at the opposite end of most, I have difficulty gaining weight due to an ultra-high metabolism from gym weight training. 4,000 cals in a minimum or I will starve. At 160 now, goal is the hit 165 by January.
 koncrete
Joined: 8/12/2009
Msg: 20
Workout Routines for Real People
Posted: 11/7/2009 12:25:52 PM
Fedor Emelianenko, the mixed martial arts king - who you may not care for because he doesn't look ripped or shredded - has unbelievable power, explosiveness, quickness - does not work out with weights.

Video right here of Fedor using weights. Fedor weight trains hard like all top MMA artists. Power cleaning 135 for many explosive reps.
http://www.martialfighter.com/mixed-martial-arts-training/simplicity-of-fedor-emelianenko-strength-and-conditioning-training.html

You body will quickly adapt to bodweight training, unless your new to working out. The gym allows you to do weight far greater than your body weight. In main muscle workouts(bench, squat, deadlift, etc) I'm reping much greater than body weight.
 zarathustra00
Joined: 4/28/2009
Msg: 21
view profile
History
Workout Routines for Real People
Posted: 11/7/2009 1:20:28 PM

I'm not big but I'm pretty strong and ripped. But hiking and stuff you can do at home can never compare to a hard gym workout. What h20 speaks of is cardio which is good for burning fat and making your heart and cardiovascular system stronger, but compete crap at building size, increasing metabolism, and making good lean muscles. Squelchmeister right. h02 is.. well, misguided.


There was nothing wrong though with HO2's first post in this thread IMO.


Perhaps a little cross-training mixing inside gym stuff with outside hiking with a full pack,
doing the "circuit" at a local park, jump rope, medicine/kettle/exercise balls, agility stuff.
Some athletes believe working from the inside out; - build the core -; then the bulk
 Shurite
Joined: 3/8/2009
Msg: 22
Workout Routines for Real People
Posted: 11/7/2009 1:29:25 PM
I did not read all the posts but I rate the Op's workout at about a -1.
 x EYC x
Joined: 6/18/2009
Msg: 23
Workout Routines for Real People
Posted: 11/10/2009 4:59:04 AM

Can anyone say OneTrack mind, fanatical, pscho.......geesh


I can.

HO 2
 x EYC x
Joined: 6/18/2009
Msg: 24
Workout Routines for Real People
Posted: 11/10/2009 7:38:42 AM

Monday - chest/tris focus - flat barbell bench
Tuesday - legs/calves/abs focus - barbell DEEP heavy squats
wednesday - arms abs
thursday - shoulders/traps/abs/calves focus - shoulder barbell press
friday - back/bis focus- seated row


IMO it's overkill to work the bis and tris more than once a week. Especially when the OP is still a novice. The arms are also getting worked on off days when doing certain chest, shoulder, back exercises. I think only advanced people that are eating high calories should be doing this.

I put more focus on incline bench pressing to get that meatier upper chest. It's helped with the rest of my benching. You don't want to be one dimensional and focus on one main exercise though. Change things up and keep the muscles shocked every workout. Make every one count.

Calves should be worked more than once a week if you really want to see good progress.
 SilaBear
Joined: 5/26/2009
Msg: 25
Workout Routines for Real People
Posted: 11/10/2009 7:41:01 AM
hey irish-viking...I couldn't resist throwing my $0.02 in.

Well, I'm assuming that your fitness goal is to get cut/muscle hypertrophy based on your upperbody excercises.

Personally, I think a HUG underestimated area for fitness is doing stuff around the house and yard, like splitting wood/ yardword/home renovations.

I spent my spring & summer re-shingling my roof and taming a couple of acres of overgrown rural property. Some of the more intensive stuff I did was hauling bundles of shingles up a ladder onto a roof (I was only able to haul 1/2 bundle at a time), dragging 20' poplars through waist-high grass to the brush-fire heap.......an although I didn't get the opportunity to split wood with an axe, a friend of mine did, and he has abs like steel.

I know that yard work/home reno isn't for everyone, but I can attest that pounding nails in all day will definitely give you a powerful upperbody (just make sure you take turns alternating your arms)...you can work out in a gym for a couple of months, or you can see the same results quicker by splitting wood for a week.


have a FAB day everyone!
 SilaBear
Joined: 5/26/2009
Msg: 26
Workout Routines for Real People
Posted: 11/10/2009 7:52:28 AM
ooops, HUG = HUGE
 x EYC x
Joined: 6/18/2009
Msg: 27
Workout Routines for Real People
Posted: 11/10/2009 7:56:02 AM

you can work out in a gym for a couple of months, or you can see the same results quicker by splitting wood for a week.


Splitting wood may be a good workout for the core but it's not going to be as good as quality workouts in a gym for a couple of months. Some of the advice on here is comical.

He needs work done on his entire body. A strong lower body contributes to upper body strength. He needs to just stick to a gym...not go raking leaves and chopping wood.
 x EYC x
Joined: 6/18/2009
Msg: 28
Workout Routines for Real People
Posted: 11/10/2009 8:25:22 AM
Hitting the muscle groups once a week is enough if you're working them efficiently.
I went from being a bean pole to considerably bigger and lean with a routine of hitting the main muscle groups once a week.

My point was that the OP is new to lifting and shouldn't be trying to do arms twice a week. Down the road it could be possible when his body is stronger and more accustomed to the physical activity of lifting.
 x EYC x
Joined: 6/18/2009
Msg: 29
Workout Routines for Real People
Posted: 11/10/2009 8:51:32 AM
Wow, I'd think he would've plateau'd with that much bi/tri activity. I can recall two big guys that used to do that at my old gym but they never seemed to be getting any stronger nor did they seem to get that muscular build. They were definately overtraining. Sometimes less is more.
 x EYC x
Joined: 6/18/2009
Msg: 30
Workout Routines for Real People
Posted: 11/10/2009 11:11:03 AM
I've honestly read a LOT more research saying that juiced is doing it right. I know bodybuilders that compete (and win) that don't train the way your saying squelch. I'm not saying you're not on to something but most bodybuilders are going to tell you that it's too much. Sure, some people do lift 3 on 1 off but that doesn't mean they're hitting every bodypart 2-3 times a week.
Honestly, i feel like that if you can lift 2-3 times a week for each body part then you must not be working very hard. Christ, at minimum i'm sore for 4 days after I do my leg workouts. I don't think it would be a good idea to hit legs again when they're still sore as hell from the last workout.
I'm not trying to start a big debate by any means btw. I'm simply saying with how hard I train it would be impossible to work out the way you say plus ridiculous with my time schedule. I'd be lifting while still sore half the time.
 zarathustra00
Joined: 4/28/2009
Msg: 31
view profile
History
Workout Routines for Real People
Posted: 11/10/2009 12:32:45 PM

If it's working for you then good for you, go for it, just be aware that there are things working very well for other people, and be aware of the reasons why those things are working.




Well said SquelchMASTER.
Bill Starr's 5x5 for example hits each major bodypart 3x per week.
I'm also an advocate of higher frequency. I find better strength and hypertrophy gains when hitting bodyparts at least twice per week. And at 40 years old still making gains without 'supplementing' my test levels. To each their own.
 x EYC x
Joined: 6/18/2009
Msg: 32
Workout Routines for Real People
Posted: 11/10/2009 5:47:26 PM
Plenty of studies have shown frequencies of two or three times a week to be optimal.


Does your quote translate for you?

Or did you already forget saying this? No need to be an A hole. I'm trying to make sense out of what you're saying but it's difficult when one msg contradicts the other and you have difficulty conversating with others that look at things differently than you. There is no one right answer.
 physostegia
Joined: 11/3/2009
Msg: 33
Workout Routines for Real People
Posted: 11/10/2009 6:05:46 PM
3 days on, one day off then a repeat of the cycle works well for me. Muscle grouping, proper nutrition, and sleep are also major factors that are incorporated.

For most people, instead of going gung ho on exercises, try establishing a nutritional lifestyle that your body can work with for a positive outcome. Once that ground work is laid out, then hit the exercises.

What may the best for some, wont be the best for others. Each body is going to respond differently due to the inherent variables that one faces in their lives. Genetics are also another factor.
 x EYC x
Joined: 6/18/2009
Msg: 34
Workout Routines for Real People
Posted: 11/10/2009 8:43:18 PM
Yes, diet is always the first thing I try to help people with since it is more important than anything else.
 x EYC x
Joined: 6/18/2009
Msg: 35
Workout Routines for Real People
Posted: 11/11/2009 10:45:50 AM
I wasn't questioning your studies at all bro. You made a prickish response to a comment I made that came straight from something you said earlier. So I thought I'd quote it the next time to show you there was no reason to be a prick since I was taking information that you previously mentioned.

I agree that the OP should post what his diet is like and let everyone pick away at it a bit. That will make more of an impact on his build than the workout plan anyways.
 physostegia
Joined: 11/3/2009
Msg: 36
Workout Routines for Real People
Posted: 11/11/2009 11:45:15 AM
Squelchmeister, that was a funny comment about the orca whale. ... lol. I think that most in this forum have contributed some good pieces of info.

H2O mentioned some great exercises and can often be brutal. Throw in some burpee variations after some aggressive bleacher steps, then if your are still standing, throw in a few sets of pistol squats. Pain. Find a steep hill..run sprints up the hill and jog down it and repeat for 20 minutes. Chop a few cords of wood with an axe....lol..use a dull axe for more of a workout. The list goes on....

I'd have to agree that weights(anaerobic exercise) will produce quicker and more noticeable gains in muscle mass...provided that nutrition and sleep are adequate. Free weight exercises will cause more trauma to the muscle than what aerobic activity will do. In return, the muscles will respond more significantly to growth.

If it were me, Id combine both anaerobic and aerobic exercises to one's workout schedule.
 x EYC x
Joined: 6/18/2009
Msg: 37
Workout Routines for Real People
Posted: 11/11/2009 9:37:32 PM
I think juiced is right ^^

I don't care either, I just pointed it out. I don't have time to take that stuff personal.

I'm going to go renovate my house to get a solid workout in now.
 zarathustra00
Joined: 4/28/2009
Msg: 38
view profile
History
Workout Routines for Real People
Posted: 11/12/2009 2:10:57 PM
It really comes down to consistency.
Being consistent on a poorly planned program will still reap you more benefits than being inconsistent on a great program. Mind you I said 'poorly planned' not downright retarded. ;)
 ninjaeleven
Joined: 7/15/2009
Msg: 39
view profile
History
Workout Routines for Real People
Posted: 11/15/2009 11:10:14 PM
Seems you are leaving a lot of things out. How about working from largest muscle to smallest.
chest - bench & incline
back - pulldowns
shoulders - seated press & side raises. NO SHRUGS, large traps are gross and sloope your shoulders.
arm - bicep & tricep
legs - squat, extensions, curls)hamstrings)


lot for 1 day, and I suggest 12 to 15 reps, good form. 2 or 3 sets is enough.
 ninjaeleven
Joined: 7/15/2009
Msg: 40
view profile
History
Workout Routines for Real People
Posted: 11/15/2009 11:11:03 PM
calf exercise too and a few abs as well, too much in 1 day!!
 dragonbytes
Joined: 12/25/2014
Msg: 41
Workout Routines for Real People
Posted: 6/26/2015 9:45:23 AM
My new fitness routine. I used to do weights and cardio on seperate days.

I do weights first, ab crunch machine, ab twist machine, curls, triceps, pec deck, pectoral push machine, seated shoulder press, back training with weights, lat pulldowns, seated pullovers, seated dip I sometimes throw in free weights curls, squats, deadlifts. I tend to mix it up. Whatever I do, I end up with seated leg presses.

My goal is to increase strength, but also to get my pulse rate from 70bpm >115-120. When it gets that high, which takes doing leg presses, I switch to a cardio treadmill. On the treadmill, I want my pulse rate to stay above 130, and have at least 10 minutes above 145-155 for a higher intensity

I have been setting the treadmill at a 3 degree slope and 3.7 mph to maintain over 130 bpm, I need to run for a couple of minutes to get my heart rate up to 145. After that with a fast enough walking speed, my heart rate has stayed above 140. It it doesn't, I run some more to get the full 10 min. I do the whole thing for at least 20 minutes up to 60 minutes.

What I changed it doing both weights then cardio on the same day one after the other, and only watching my heart rate on cardio. Wanting my heart rate to stay above 130 BPM, with at least 10 minutes above 145. Whatever it takes to achieve those standards, as I may need to increase the treadmill to keep my heart-rate high enough.

I was using this heart rate calculator, and wanting to do at least 10 min in the Lactate Threshold Zone.

http://runnersconnect.net/training/tools/heart-rate-calculator/

(If I have time and the weather is OK, later in the day I bike outside for an hour at 12 mph on a hilly bike path.)

I don't always do this every day, some days I don't do a lot, it just works out that way. Maybe I miss two days a week.

My theory is the 10 mins in the Lactate Threshold Zone will boost my human growth hormone the most, while the 20-40 min in the Aerobic Training Zone will be good for general cardiovascular health/conditioning. The biking I just do for fun.
Show ALL Forums  > Health Wellness  > Workout Routines for Real People