All-Purpose Workout Thread

[DoGood28]

There is obviously tons of interest in weightlifting as a hobby. This thread was inspired by the wildly popular whey protein thread and supplement NO Explode thread.

There is a lot of conflicting information on weightlifting out there and it is quite difficult to wade through the muck. How about we take advantage of the insanely knowledgeable posters here on ES and pose any questions or comments you have about working out.

I'll begin...

Last week I took a week off from going to the gym to rest after 8 straight weeks of working out. I did this so that my muscles had an opportunity to heal and build.

Well, yesterday was the first day back and I took others advice and changed the order and exercises of my routine.

My question is this, is it ok to change the order in which you perform your exercises each time you go? For example, on Monday I begin with bench, then triceps, then pecs. Then on Wednesday I start with pecs, then triceps, then bench. Any thoughts?

[Reic]

As long as you do arms/legs/arms/legs I think you are fine. When I was working out in school I had to change routine just from the amount of people in the room/time alloted.

[DoGood28]

As long as you do arms/legs/arms/legs I think you are fine. When I was working out in school I had to change routine just from the amount of people in the room/time alloted.

You know exactly what I'm talking about. As we discussed earlier, ODU's gym is completely inadequate. Waiting for a bench or machine just completely destroys any rhythm I'm in. The gym is flat out unacceptable. I think you just inspired me to launch a crusade to get a better gym.

[Coach Williams]

Cool......this is my OTHER kind'a thread.....

I'd say the Bible, computers and anything that has to do with training ( for football ) are my specilties.....

Since I'm only pursuing a degree in the latter I suppose I'll have some fun in this thread.....

PCS is pretty well informed too....... ( edit: here he is now ) :laugh:

******************

To answer you question......no, order doesn't matter UNLESS the sheer amount of work you are doing, (reps, sets, %1rm etc) is taking you to the point of failure.......there are quite a few studies out now ruling away from failure training more often than once per month.,.....

Next?

[PCS]

I've seen similar to things like that before, though usually the Triceps have come last no matter what. Usually. I have seen them done as a pre-exaust type thing so that the pecs have to really work hard to get the weight up on the bench. Personally I'm more of a fan of changing things around once every couple of months,not every workout, though that isn't a bad thing to do either. I've taken years of trial and error and alot of research to finally come up with a workout that works,(for me for now), though I can't say that would work for everyone. I tend to avoid any chance of overtraining by keeping the workouts short and simple. Relying on compound movements to get the most out of the workouts. Rest times are short and I also tend to work antagonistic muscles together to really get things going.

Right now I'm doing 3 sets in a pyramid fashion to gain back strength and get a little more size, ( for years I did only 2 sets. It works as well. No holding back for that 3rd of 4th set). I also do cardio, (okay, I intend to start doing cardio), on the off days. I do 2 heavy days a week and follow up with a light day and a medium day. Then right back to the heavy days. I change the exercises on the light and medium days on an 8 week basis to keep the muscels guessing. The heavy days I'll go from pyramid sets to simple straight sets and change around a few of the exercises, but mostly keep them the same.

Sample:

Monday: (All exercises 3 sets 8-6-4

DB lateral raises

Bench Press ( down to barely touching the chest).

Lat Pull downs,( in front. Heavy or even moderate sets to the back are hard on the shoulders). :

Military Press, ( Smith machine with bench at a slight incline. Good on shoulders and helps work upper pecs as well).

Abs during most of workout and inbetween sets, (it's easy to wait on those and next thing you know.......). Throw in some back extensions with the abs in the middle of the workout.

Tuesday: (Same set/rep routine as above).

Arms, (these are done in the antagonistic way. Triceps then Biceps. Repeat).

Close Grip Bench , ( Hands a little close than shoulder width, down to just above the chest. This keeps the elbows in and keeps down the stress on the shoulders.

DB curls, (love the isolation).

Straight bar Curls

Tricep Push Downs

Forearm curls

Abs the same

Legs: 45 degree Leg Press,(for now. Will go to squats shortly)

Wed. Cardio

Thursday Light day and cardio day

Some cardio before and after the workout;

Light days are in the 15 rep range. Mostly machines. No more than 2 exersices for the chest, back, and shoulders. 1 each for the Bi's and Tri's. These days help with stamina, as well as helping heal the tendons,( increasing bloodflow), and also help to strenghten them as well.

Friday is a Cardio day and Saturday can be as well. The following Monday is a medium day. This day is sort of a prep day for the heavy days coming up. Using mostly dumbells to get things stretched out and sticking with around 10 reps, (but not to failure unlike Heavy and light days).

And then just keep going . Heavy days tend to fall on every 10th day. Plenty of time for rest and healing.

Cardio is, (okay. Will be), a mix of HIIT training and endurance training. Sprinting,(say about 75-80% of max), for 30 seconds followed by 60-90 seconds of walking, (not a fast walk, but not a casual one either). This can be done on a stationary bike as well. Endurance is exactly that. Though I tend to sprint more in the winter, (it's done inside on a 1/8 mile track and I despise treadmills for longer periods of time), and more endurance in the summer. I also like to switch things up on cardio when spending more time doing it. Say, the bike and stair machine each for 20 or so minutes.

Also. I'll switch to a 1 set of more exercises sometime around 12-16 weeks into the above program. That really changes things up.

[DoGood28]

OK. Now that my question has been answered (thanks guys), I have another.

Am I the only one that has serious gripes with my gym? Just about every place I've been a member of, the customer service just doesn't seem to be there. Perhaps it is just because of my past few experiences.

My last membership was at Olympus Gym in Manassas. The gym was perfectly fine except that the managers had a thing with hair bands which they played incessantly.:doh: Then, it happened. Almost the whole staff either left or was replaced. The new staff was EXCLUSIVELY female. I don't know how that happened but it was NOT good for the gym. The bathrooms were negected running out of everything, the machines and treadmills became constantly broken, the TV's infront of the treadmills were either turned off or playing the view:doh: , they stopped placing spare towels strategically around the gym so you could pick up another at a moments notice, now you were only allowed ONE to use on your face and to clean the machines will chemicals:doh: and they were only available at the front desk.

I could go on. And all of this at $35 dollars a month at a gym with no pool. I filled the suggestion box with complaints, demanded satisfaction with the staff and managers, and all I got in return was excuses. What happened to the customer is always right? Well they lost a customer which really hurt me more than it hurt them because that was the most convenient option and I had been a member there for some 5 years. I got NO respect.

Since then I have transferred to Old Dominion University in Norfolk. The only gym is across from campus. This gym is no more than 600 sq.ft. for a 20,000 student University. It is completely and ridiculously inadequate. There is only one bathroom/changing room and it is for ONE person only. There are no towels. If you forget to bring yours, you can't come in. I have to stuff my nice leather jacket into a little cubby hole because there are no lockers or coat racks. My routine that would normally take 50 minutes is lengthened to almost 2 hours as I am forced to wait for EVERYTHING.

I'm sure you guys know how frustrating this stuff can be. Or am I alone? I feel like pulling my hair out.

[swisha]

My question is this, is it ok to change the order in which you perform your exercises each time you go? For example, on Monday I begin with bench, then triceps, then pecs. Then on Wednesday I start with pecs, then triceps, then bench. Any thoughts?

I definitely would never do bench or any compound exercise last. The bench is the best exercise for the chest - for that reason, you want to save all your strength for this one exercise. Furthermore, benching utilizes also your arms. If you tire out your arms first, you're just screwing your chest. Say, if you normally you can bench 150 lbs if it is done first, but when you do your triceps first, your arms get weaker, you can now only do 140.

I recommend doing compound exercises first, like bench, shoulder press, squat.

[DoGood28]

I've seen similar to things like that before, though usually the Triceps have come last no matter what. Usually. I have seen them done as a pre-exaust type thing so that the pecs have to really work hard to get the weight up on the bench.

I actually don't do triceps that early in my routine. That was a bad example.

Right now I'm doing 3 sets in a pyramid fashion to gain back strength and get a little more size, ( for years I did only 2 sets. It works as well. No holding back for that 3rd of 4th set).

2 sets? That brings me to another question. I do 3 sets for just about every exercise. The first set is about 5 to 10 lbs. lighter than my 2nd and 3rd set. I do this to warm up.

For example, I will do 35 lb. straight bar curl for 10 reps for my first set. 45 lbs. of 10 reps for my second set, and 55 lbs. of 10 reps for my third.

Is the warm up set necessary? I find it annoying. There was a period where I was doing a cool down set at the end that was the same weight as my warm up set. Is that necessary too?

[SkinsHokieFan]

PCS, I worship you :notworthy:

[DoGood28]

I definitely would never do bench or any compound exercise last. The bench is the best exercise for the chest - for that reason, you want to save all your strength for this one exercise. Furthermore, benching utilizes also your arms. If you tire out your arms first, you're just screwing your chest. Say, if you normally you can bench 150 lbs if it is done first, but when you do your triceps first, your arms get weaker, you can now only do 140.

I recommend doing compound exercises first, like bench, shoulder press, squat.

Thanks for the info. As I just posted, my example was poor. I actually always do bench first for all the reasons you stated.

[swisha]

DoGood28, this site has a lot info on weight training:

http://www.ironmagazineforums.com/

Check out their forums. It's pretty helpful.

[SkinsHokieFan]

I definitely would never do bench or any compound exercise last. The bench is the best exercise for the chest - for that reason, you want to save all your strength for this one exercise. Furthermore, benching utilizes also your arms. If you tire out your arms first, you're just screwing your chest. Say, if you normally you can bench 150 lbs if it is done first, but when you do your triceps first, your arms get weaker, you can now only do 140.

I recommend doing compound exercises first, like bench, shoulder press, squat.

Agree with this completely

On the first day of the week, I do a chest and tricep workout. Start off with bench press, then move on from there

Day 2 is legs and back. Start off with squats and move on from there

Day 3 is shoulders and biceps. Start off with military press, then move on from there

In college I had time to hit up each body part twice a week. Now I'll get my chest and back twice a week, and if I am lucky my shoulders or biceps

[DoGood28]

DoGood28, this site has a lot info on weight training:

http://www.ironmagazineforums.com/

Check out their forums. It's pretty helpful.

Thanks bud. I'll check it out.

[PCS]

I actually don't do triceps that early in my routine. That was a bad example.

2 sets? That brings me to another question. I do 3 sets for just about every exercise. The first set is about 5 to 10 lbs. lighter than my 2nd and 3rd set. I do this to warm up.

For example, I will do 35 lb. straight bar curl for 10 reps for my first set. 45 lbs. of 10 reps for my second set, and 55 lbs. of 10 reps for my third.

Is the warm up set necessary? I find it annoying. There was a period where I was doing a cool down set at the end that was the same weight as my warm up set. Is that necessary too?

Yep. Been my experience and it's my opinion, (though there is lot's of info out there that supports this), that warming up and doing a few warm up sets is all but vital before doing the heavier sets. Or at least right before the first of the heavy exerises. After that is optional I think. Just do some very light, higher rep, (say 10 or so), reps that are not to exaustion. Gets the blood going helps loosen up the muscles. And don't count the warm up sets as part of your total sets. On bench days for example, I'll warm up with about 4-5 sets, slowly adding on a little weight. I'll also do some light db raises just make sure the shoulders are warmed up as well.

PCS, I worship you :notworthy:

:laugh: Thanks. Though anyone worshipping this old man may need help.

Another site for some good info. http://www.bodybuilding.com/fun/bbmaintrain.htm

[DoGood28]

I'd like to keep this thread going so please, if any of you have any questions or just want to share what you did today in the gym feel free.

For instance, I hit 141.6 lbs. today for the first time in my 22 years of existence! Doesn't sound like much but for someone who struggles to gain weight and stay average it feels pretty good!

[Spaceman Spiff]

Gyms are overrated and unneccessary. You can get it all at home.

www.russiankettlebells.com

www.crossfit.com

[DoGood28]

Gyms are overrated and unneccessary. You can get it all at home.

www.russiankettlebells.com

www.crossfit.com

:laugh: I'm reading about the kettleballs. It's actually quite intriguing...

HOLY CRAP THEY ARE EXPENSIVE. The 35 pounder costs $89.95! The 53 pounder costs $109.95.

[Spaceman Spiff]

:laugh: I'm reading about the kettleballs. It's actually quite intriguing...

I'm ****ing hooked man, they're so much fun. PleaseBlitz knows of my obsession.

Check out www.mikemahler.com and http://www.fullkontact.com/background.html

[DoGood28]

I'm ****ing hooked man, they're so much fun. PleaseBlitz knows of my obsession.

Check out www.mikemahler.com and http://www.fullkontact.com/background.html

Do you swing them? Do you only need 2? Do you out grow them and get the next biggest? Does it get expensive? Can you exercise your whole body with them effectively?

[Spaceman Spiff]

Do you swing them? Do you only need 2? Do you out grow them and get the next biggest? Does it get expensive? Can you exercise your whole body with them effectively?

Yes, but not always.

Pairs are best.

You outgrow em, but I use em all. I've got 62's right now but I still use the 35's for some isometric holds.

Depends on how you define expensive. IMO, I'd rather own these things for life than driving my ass to a gym all the time and having to wait for machines.

And yeah, you can exercise your whole body effectively. There's a ****load you can do with em.

It's a small view of what it's like, but check Steve Cotter doing one legged squats off a table and jumping back up. Somewhere around the 4 minute mark.

[DoGood28]

Yes, but not always.

Pairs are best.

You outgrow em, but I use em all. I've got 62's right now but I still use the 35's for some isometric holds.

Depends on how you define expensive. IMO, I'd rather own these things for life than driving my ass to a gym all the time and having to wait for machines.

And yeah, you can exercise your whole body effectively. There's a ****load you can do with em.

Thanks Spiff. I may have to consider these. Does it come with plenty of information on exercises or do you have to purchase that separately?

[Spaceman Spiff]

Thanks Spiff. I may have to consider these. Does it come with plenty of information on exercises or do you have to purchase that separately?

Grab some videos. Cotters Encyclopedias are awesome, they've got a ****load of exerices, but most of them are just variations.

Mike Mahler has stuff for MMA, Size and Strength. Size and Strength is the definitive one though. He goes really in depth.

EDIT: The KB's aren't always expensive, just off the official site. lifeline usa makes some cheaper ones. There are cheaper ones out there, try ebay, too.

Whatever you do, don't get the adjustable ones that allow you to tack on plates. They're flimsy and you don't want them falling apart while you're using them.

[DoGood28]

A couple more questions:

Why do I yawn so much during my workout?

Should I increase my warmup weight as my overall strength increases?

[#98QBKiller]

There is obviously tons of interest in weightlifting as a hobby. This thread was inspired by the wildly popular whey protein thread and supplement NO Explode thread.

There is a lot of conflicting information on weightlifting out there and it is quite difficult to wade through the muck. How about we take advantage of the insanely knowledgeable posters here on ES and pose any questions or comments you have about working out.

I'll begin...

Last week I took a week off from going to the gym to rest after 8 straight weeks of working out. I did this so that my muscles had an opportunity to heal and build.

Well, yesterday was the first day back and I took others advice and changed the order and exercises of my routine.

My question is this, is it ok to change the order in which you perform your exercises each time you go? For example, on Monday I begin with bench, then triceps, then pecs. Then on Wednesday I start with pecs, then triceps, then bench. Any thoughts?

Yes!! I'm famous for my NO Explode thread. :cool:

First of all, I think it's great to take a a week or so off after lifting for a while because between lifting, working and just general day-to-day physical activity the body doesn't always get the proper amount of rest. I actually just returned from a trip to D.C. for a couple of job interviews and I was forced to take four days off.

Like you, I had been working out about 8 weeks before taking any kind of multiple-day break, I work out four days a week and divide it up pretty well but taking four days off in a row really helped. I noticed that my muscles looked more toned and felt a lot more flexible after the break.

As far as changing the order of your exercises each time you go, I think it's actually better for your body. I remember reading an article on how your muscles react to change. Changing the order you do your sets and changing the days in which you rest are very positive for muscular gains.

Also, I recently started doing "pyramids" during certain exercises.

For example, doing a pyramid through 3 sets on the bench would go something like this:

Do one set of 135lbs x 20 reps

Do the 2nd set with 155lbs x 12 reps

Do the 3rd set with 165 x 8 reps

I like the results a lot better than doing 3 sets of the same number of reps using the same weight each time.

I feel like I am getting better overall muscular gains and I also notice that it improves strength much faster.

Anyone else try anything like this?

[curlinga]

Since then I have transferred to Old Dominion University in Norfolk. The only gym is across from campus. This gym is no more than 600 sq.ft. for a 20,000 student University. It is completely and ridiculously inadequate. There is only one bathroom/changing room and it is for ONE person only. There are no towels. If you forget to bring yours, you can't come in. I have to stuff my nice leather jacket into a little cubby hole because there are no lockers or coat racks. My routine that would normally take 50 minutes is lengthened to almost 2 hours as I am forced to wait for EVERYTHING.

Which fitness center do you go to? There are a couple on campus...University Village, Powatan Apts & H&PE bldg. If the one you're going to is crowded, maybe you should try a different center.

And if you're looking for customer service, you won't find it on campus. Unfortuantely, ODU thinks that just providing a few treadmills & weights constitutes providing a service to the students.

Good luck!

Amy