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I'm Starting to go back to the Gym... (1 Viewer)

I'm not sure what the best is but I tend to go three days a week a split it up:

Shoulders & Chest

Arms & Back

Legs

I do crunches every day and mix in cardio on days I'm feeling really motivated.

 
Watch this:

https://www.youtube.com/watch?v=3FGee4kQHEY

This dude right here inspired me at 38 to have a six pack. Always wanted abs but never put in the work. 95% of it is diet. The #### aint hard. I don't stick to a routine, I just get home from work and rather sit on my ### watching TV or looking at FBGs, I grab my dogs lease and we go for a walk to the local elementary school. This gets me warmed up and I can use the monkey bars and or other playground equipment to get a great workout.

My exercise "routine":

1) One day I will run sprints, #### jogging 6 miles every other day like I did years ago. (Google sprinters body vs long distance body) - Which one do you want? If I run a dozen sprints that day that might be all I do. Some days instead of sprints, I will do squats with weight or without. One of the best exercises you can do is squats with no weight. Lately I have been doing leg presses and raises with my home Gym.

2) The next day I may just go to the school and do pull ups, chin ups, and push ups until I can't. Some days Ill do bench and dumbbell exercises. Some days Ill just jack furiously.

3) Some days Ill simply do ab work. Go to youtube and search for abs workouts. There are literally thousands. Switch em up otherwise you're gonna get bored.

Thats it. I don't stick to any one thing. If I do, I get bored and stop working out. The most important advice I can impart on anyone besides that Derek Weida vid is to simply do something. Anything. Walk, run, lift, whatever. Just do something other then sit on your fat ###.

 
Last edited by a moderator:
STEADYMOBBIN 22 said:
This dude right here inspired me at 38 to have a six pack. Always wanted abs but never put in the work. 95% of it is diet.

1) Watch this:

https://www.youtube.com/watch?v=3FGee4kQHEY

The #### aint hard. I don't stick to a routine, I just get home from work and rather sit on my ### watching TV or looking at FBGs, I grab my dogs lease and we go for a walk to the local elementary school. This gets me warmed up and I can use the monkey bars and or other playground equipment to get a great workout.

My exercise "routine":

1) One day I will run sprints, #### jogging 6 miles every other day like I did years ago. (Google sprinters body vs long distance body) - Which one do you want? If I run a dozen sprints that day that might be all I do. Some days instead of sprints I will do squats with weight or without. One of the best exercises you can do is squats with no weight. Lately I have been doing legg presses and raises with my home Gym.

2) The next day I may just go to the school and to pull ups, chin ups, and push ups until I cant. Some days Ill do bench and dumbbell exercises. Some days Ill just jack furiously.

3) Some days Ill simply do ab work. Go to youtube and search for abs workouts. There are literally thousands. Switch em up otherwise you're gonna get bored.

Thats it. I don't stick to any one thing. If I do I get bored and stop working out. The most important advice I can impart on anyone besides that Derek Weida vid is to simply do something. Anything. Walk, run, lift, whatever. Just do something other then sit on your fat ###.
Click to expand...
Good post. We'll disagree on long distance running but your point of doing something is spot on. If you don't enjoy longer running, don't feel the need to do it. The best cardio, once you know how to do it, is swimming (can get boring at times) especially if you're working in weights and other strength training.

The first step is defining your goals.

Second step is assessing your resources including experience and injury history.

 
FUBAR said:
This dude right here inspired me at 38 to have a six pack. Always wanted abs but never put in the work. 95% of it is diet.

1) Watch this:

Click to expand...
You're absolutely right. I imposed my own feelings on long distance running and shouldn't have. Ill remove that.

Whats ironic about me saying not to do it is that I lost 36lbs in >2 months simply by long distance running every other day. I ride my bike or do sprints now as I feel its less wear and tear on the body.

I also agree with you on swimming and its funny how you said, "once you learn how to do it..." cause I'm awful at it. I cant breath properly, Im all power and no finesse, which leads to breathing heavy, which I can't.. lol....

 
Last edited by a moderator:
STEADYMOBBIN 22 said:
FUBAR said:
STEADYMOBBIN 22 said:
This dude right here inspired me at 38 to have a six pack. Always wanted abs but never put in the work. 95% of it is diet.

1) Watch this:

https://www.youtube.com/watch?v=3FGee4kQHEY

The #### aint hard. I don't stick to a routine, I just get home from work and rather sit on my ### watching TV or looking at FBGs, I grab my dogs lease and we go for a walk to the local elementary school. This gets me warmed up and I can use the monkey bars and or other playground equipment to get a great workout.

My exercise "routine":

1) One day I will run sprints, #### jogging 6 miles every other day like I did years ago. (Google sprinters body vs long distance body) - Which one do you want? If I run a dozen sprints that day that might be all I do. Some days instead of sprints I will do squats with weight or without. One of the best exercises you can do is squats with no weight. Lately I have been doing legg presses and raises with my home Gym.

2) The next day I may just go to the school and to pull ups, chin ups, and push ups until I cant. Some days Ill do bench and dumbbell exercises. Some days Ill just jack furiously.

3) Some days Ill simply do ab work. Go to youtube and search for abs workouts. There are literally thousands. Switch em up otherwise you're gonna get bored.

Thats it. I don't stick to any one thing. If I do I get bored and stop working out. The most important advice I can impart on anyone besides that Derek Weida vid is to simply do something. Anything. Walk, run, lift, whatever. Just do something other then sit on your fat ###.
Click to expand...
Good post. We'll disagree on long distance running but your point of doing something is spot on. If you don't enjoy longer running, don't feel the need to do it. The best cardio, once you know how to do it, is swimming (can get boring at times) especially if you're working in weights and other strength training.The first step is defining your goals.

Second step is assessing your resources including experience and injury history.
Click to expand...
You're absolutely right. I imposed my own feelings on long distance running and shouldn't have. Ill remove that.

Whats ironic about me saying not to do it is that I lost 36lbs in >2 months simply by long distance running every other day. I ride my bike or do sprints now as I feel its less wear and tear on the body.
Click to expand...
:yes: which goes to goal setting. Do you want to lose weight? Do you want to get jacked? Do you want to be social and have fun while working out?

I assume the op was referring to weights but that isn't always the right approach.

My best 3 day split would be

1. Lift upper body 30 minutes Swim 45-60 minutes

2. Bike 60-120 minutes

3. Legs (mostly squats), run 60-90 minutes

By my goals probably aren't anyone elses goals

 
Last edited by a moderator:
The best 3 day split is any one you will stick with over a long period of time.

 
Last edited by a moderator:
Try a 4 day split. Workouts are faster. Plus you can get in extra cardio if you want.

1. Chest, front delts, side delts.

2. Back, rear delts. abs

3. Arms. bi`s, tri`s, forearms

4. Legs

 
Da Guru said:
Try a 4 day split. Workouts are faster. Plus you can get in extra cardio if you want.

1. Chest, front delts, side delts.

2. Back, rear delts. abs

3. Arms. bi`s, tri`s, forearms

4. Legs
Click to expand...
Ugh, working one bodypart per week is only for juiced up bodybuilders who do insane volume. If you're working out 4x per week, a push/pull or upper lower is much more effective.

 
James Daulton said:
Da Guru said:
Try a 4 day split. Workouts are faster. Plus you

can get in extra cardio if you want.

1. Chest, front delts, side delts.

2. Back, rear delts. abs

3. Arms. bi`s, tri`s, forearms

4. Legs
Click to expand...
Ugh, working one bodypart per week is only for juiced up bodybuilders who do insane volume. If

you're working out 4x per week, a push/pull or upper lower is much more effective.
Click to expand...
I do agree with this. Plus I think you need to incorporate cardio and/or superset intervals
 
If you're just starting back then a little bit of everything each day would likely be the best. If something is still sore then skip it the next time around. Re-eval in 6-8 weeks.

 
FUBAR said:
This dude right here inspired me at 38 to have a six pack. Always wanted abs but never put in the work. 95% of it is diet.

1) Watch this:

Click to expand...
i want to build muscle mass. i figured with lifting weights, eating healthy, using the elliptical I will lose the fat as well.

 
Koba said:
This dude right here inspired me at 38 to have a six pack. Always wanted abs but never put in the work. 95% of it is diet.

1) Watch this:

Click to expand...
You are correct and do the full body split I linked earlier. Once you get sick of it or start to stall then you can move onto a 4x/week split.

 
Koba said:
eoMMan said:
Too general.....

Age? Weight? Body fat %?

I enjoy banana splits.
Click to expand...
I am 30 6'2 250lbs

i am looking to build body mass so i am looking to buy,

thinking of buying nitric oxide as well. Or should i just stick with whey and multi vitamins?
Click to expand...
Build mass at 250? Casein protein is good for before bed since it is more slowly digested than Whey.
 
flapgreen said:
Koba said:
eoMMan said:
Too general.....

Age? Weight? Body fat %?

I enjoy banana splits.
Click to expand...
I am 30 6'2 250lbs

i am looking to build body mass so i am looking to buy,

thinking of buying nitric oxide as well. Or should i just stick with whey and multi vitamins?
Click to expand...
Better off with nitrous oxide
Click to expand...
And creatine. That stuff is amazing. So many more reps and almost no soreness.
 
flapgreen said:
Koba said:
eoMMan said:
Too general.....

Age? Weight? Body fat %?

I enjoy banana splits.
Click to expand...
I am 30 6'2 250lbs

i am looking to build body mass so i am looking to buy,

thinking of buying nitric oxide as well. Or should i just stick with whey and multi vitamins?
Click to expand...
Better off with nitrous oxide
Click to expand...
my buddy put that in an old pontiac tempest went like a bat out of hell but it eventually blew up the engine so hey be careful out there bromigos and do not blow up a bicep take that to the bank

 
xulf said:
sports_fan said:
FUBAR said:
xulf said:
Crunches are the worst. Better off doing cardio instead.
Click to expand...
If you want core, do planks and leg lifts
Click to expand...
Kettlebell swings
Click to expand...
Right on. I do 3 30-min kettlebell workouts a week...ab area is as good or better than when I was doing P90x crunches and workouts.
Click to expand...
I generally do about 15 minutes and I'm beat. It gets my heart rate up very quickly. I'm not in the greatest shape though.

 
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