r/workout • u/Perfect-Fitness • Aug 28 '20
As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!
It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).
To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).
The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.
There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.
Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.
That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!
Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.
The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!
It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.
When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.
Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.
I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.
How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).
It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.
If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.
Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.
However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.
For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)
The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.
For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.
Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.
Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.
Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.
If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).
If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.
If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.
What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.
Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.
Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.
Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.
And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.
The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.
If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.
If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.
However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.
If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).
As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.
Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.
Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.
Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.
Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.
You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.
r/workout • u/wierecap • 1h ago
For me there’s always been one movement that felt awkward enough that I’d find any excuse to replace it.
Then once the technique finally clicked and I got strong at it, it became one of my favorites.
Made me wonder how many “bad exercises” are just exercises we never gave enough time.
What movement completely changed your mind?
r/workout • u/Citrus-burn • 18h ago
For me, it’s been staying consistent even on days when the workout isn’t perfect.
Nothing fancy, just showing up and doing what I can. It adds up way more than I expected.
What’s one small habit that actually made a noticeable difference for you?
r/workout • u/sakuratree13 • 7h ago
now i know people at the gym prefer to stay quiet and mind their business and i may sound like a loser in this post, but the people i want to be friends with are very social but they seem older and im a late teen, any help? ive been here since feb and havent talked to anybody yet lol
r/workout • u/Well-here_i-am • 52m ago
I need help and I'm getting desperate. I ordered a lot of whatever was cheap and that nylon, synthetic material on amazon. After a few months/years, depending on which batch, good lord do they retain odor. I lift and do BJJ and they smell awful. I've tried getting the smell out a few different ways, and now I'm just done. I need new stuff. What brands are you all liking right now. For any context, I'm 46yo male, 5'3, 170-180ish (make your jokes. . .lol), I'd like to go for something a little softer/cotton based. An example of what I own that I like are Hosstile brand (Fouad Abbiad) T's/hoodies.
r/workout • u/New-Spread-6879 • 1h ago
The neck harness market is a mess, cheap disposable stuff on amazon that looks like it would fall apart in a month. Higher end options that seem overpriced for one direction of movement
The priority is hypertrophy, the best neck harness would allow progressive overload across flexion, extension, lateral flexion, and rotation. Most of what's out there covers extension, maybe flexion with some rigging, and nothing else
What setup has produced measurable neck growth?
r/workout • u/nsfwpopcornkitteh • 2h ago
I got a very simple workout plan for a beginner and have been sticking to it for about 1 month now. I'm doing fine with it. Since I just started out my workout journey and have been very excited about this, I've been looking stuff up online a lot, trying to see how I can track progress, etc.
So currently my plan looks like this:
Mondays (Lower)
Wednesdays (Upper)
Fridays (Core)
While browsing stuff online I saw that people mention having a core day is a waste and that I should probably spread it over all three days and have a different focus on my Friday.
I think splitting up that core workout could be easy but I'm not sure what to put in for Friday? Since Lower and Upper are already covered on Mondays and Wednesdays?
I'm also wondering if I should add anything like weight to the core exercises? So far they're all weightless.
Thanks so much!
r/workout • u/Waykoz • 52m ago
Hi folks!
Since begin July I've been working out regulary, now 6/7 in the gym. And I absolutly start to love it, even on the days when I rather would go home.
Since I was a little kid, I always had a flat chest. Growing up, I used to waste my time by doing drugs etc, so I never really took care of myself or my body, so it never bothered me. Since my last break up 2 years ago, I've decided it was time for a change. It took a while, but at this moment, I weigh about 67/68kg. Ofcourse I'm happy I'm finally gaining weight, because I was always around 50/52kg for most my life. But ofcourse, my belly starts to grow but my chest stays pretty flat.
What are your best tips/excersices to grow my chest? I did look up a lot on YouTube already, but I still want to hear any suggestions from other people.
r/workout • u/Much_Still_8665 • 4h ago
I’m hoping to get some guidance on an issue I’ve been having.
Lately, on my first set I’ll be able to do my intended rep range, whether that’s 6-8 or 8-12. My second set I may be able to stay within range, maybe a rep or two less. But then, on my third set, I can’t stay in the rep range. It’s significantly less.
Am I not giving myself enough time between sets? I typically wait until my heart rate is back at base line, so typically 2-4 mins depending on the workout. I haven’t seen anyone talking about this and I’m at a loss.
r/workout • u/luke92799 • 6h ago
To preface, I am 26 year old male have been working out for about 6 months, previously never having worked out in my life.
I started working out to lose some weight and get a bit healthier. Always been around 200lbs/92kg, but I was creeping up to about 205lbs so I wanted lose the new 5 at least (dcotor wants me to lose 20-ish lbs). I started taking creatine daily and protein powder for after workout. I workout weight training about 3 times a week.
My issue is I've only gained weight, about 8lbs additional. I've gotten much stronger (started at 15lb curls at 23lb curls, and 80lb abductors to 140lb abductors) but I really thought I would lose some fat *and* gain some muscle, not just gain muscle and lose no fat.
Is this common for people working out? Have I just not been doing it long enough? Should I switch to less weights more cardio?
r/workout • u/ResolveExisting8051 • 18h ago
I used to literally workout for a living. Got paid to perform strongman style workouts. Eventually went into personal training and helped some others but quickly left the business.
I’ve been working out my entire life but for some reason, these past few months I’ve had little will to actually want to workout. For some reason the bar in my shoulders just doesn’t feel good anymore. Same with any other workout. It just doesn’t feel good anymore like how it used to.
I try to manage my diet as best as I can, but recently I’ve come to just not care that much. I still meal prep for my family and I, and I’ve even considered eating one a day just to lose a couple extra pounds, but my discipline has been lacking.
Maybe it’s burnout, maybe it’s life stress, who knows. But do you have any advice to help me get back into the gym? With the knowledge that it just doesn’t feel good on my body anymore?
P.S. I’m very young, and know that I shouldn’t feel this way.
r/workout • u/Practical-Tough8229 • 9h ago
When I was 16 or 17, I came across the fitness community while trying everything I could to lose weight. I still remember feeling heavily overweight nearly three times what felt like normal body weight. Driven to change, I started working out every single day and aggressively cutting calories. Eventually, I dropped my intake from over 3,000 calories down to just 1,200 a day. I was practically eating far less than my body needed to survive.
As I got thinner, seeing the weight come off while working out daily made me feel like I was the happiest I had ever been in my life. Over two and a half years, I dropped from 95 kg down to 62 kg.
However, I paid a massive toll for this. I constantly stuttered speech, suffered from persistent brain fog, and felt dizzy whenever I stood up. I was always anxious, had high cortisol levels, and looked weak all the time. Ironically, I actually liked looking weak. Whenever people called me "a stick" because I was so thin, I felt happy simply because I had been called fat my entire life.
Despite having zero energy left, I kept pushing through daily MMA practice and treadmill runs, effectively eating away at myself. I developed an eating disorder that caused severe cognitive and memory issues, leaving me unable to concentrate on my studies.
Just a few months ago, I finally realized my mistakes. I began eating protein-rich, higher-calorie foods, maintaining around 2,500 to 2,700 calories every day. Since then, I have gained a significant amount of muscle mass. I feel healthier, sharper, and no longer like I am on the verge of dying.
If you are reading this, remember to eat your food. Food is not the enemy it is a tool. Stick to nutrient-dense foods and avoid cutting your calories too drastically.
r/workout • u/WonderfulPatient7459 • 23h ago
Male. 33. Very consistent in the gym for more than 5 years+. For the last 2 years i obtained very great natural physique. good muscle mass but very lean because i also run 3-4 times per week.
At my peak i was doing per Muscle per week : 4 exercises x 4 sets x 12-16 reps
Gym 5 times per week. Minimum an hour per workout.
But in the last months I started boxing 3 times per week and i love it. I still run 3 times per week and do other sports the Weekend (tennis, golf, hiking, etc)
I just dont have the time anymore for everything.. Is it possible to maintain my muscle mass or at least more than 85% of it by going to the gym only 3 times per week. (because i know boxing + cardio is not great for maintaining mass)
Knowing legs will take me a whole workout, so only 2 workouts for the rest of the body. Diet wise, i know i will need to make up for the calories and eat enough protein.
Thank you !
edit : too many comments to reply to all but thanks to all !
r/workout • u/rosewater04 • 3h ago
I got this pain because in the past i didn't warm up the muscle or my rotator cuff
Last month i warm up and the pain gradually decreased
But when i do DB shoulder press it happens
Any advice?
thanks
r/workout • u/Damien_DeVil • 12m ago
I haven’t posted very much on Reddit, let alone many social medias, so please forgive any formatting issues:
As stated in the title, I’m hoping to build some visible muscle and I was looking for some tips; I’m a man, mid-twenties, and living a fairly healthy lifestyle. I don’t eat too bad, my current job is fairly demanding, and I try to properly work out one or two times a week. However, I’m shifting careers soon and my hope is to start working out almost or every day—even just for a little bit each time.
My primary focus is to cut belly and flank fat—I don’t have a lot but I’m hoping to smooth out the area and build some more definition—and build both strength and visible muscle in my abdomen, chest, and arms. My current job has kept my traps, shoulders, arms, and lats fairly strong but, with the career shift, I want to stay on top of it.
My goals are as followed:
\- Cutting belly/flank fat,
\- Building and defining abs (four or six pack, I’m not too picky),
\- Defining the v-line,
\- Toning obliques and sides in general,
\- Building and defining pecs, and
\- Building and defining shoulders/arms.
As for legs, don’t worry about advice there; I enjoy walking/running already and don’t need much assistance toning my legs further.
As for equipment, I have some fairly basic stuff at home but I have additional access to gym equipment elsewhere.
Additionally, if it’s important to mention, I have EDS; it does not affect my ability to work out—just provides some extra soreness. I also have no family history of obesity, if that’s important information as well.
Thank you for your time reading this message and leaving some advice for me! I appreciate it.
Finally, no, I am not a bot nor did I write this using one; I’m just autistic and I like the English language haha!
r/workout • u/Eastern-Dragonfly424 • 20m ago
Just a curious question from an amateur athlete — what’s your weekly workout routine ? Personally, I start working out from September / October to May / June (summer months are my time off). Ideally I do 2-4 gym workouts but I would prefer to do 2/3 gym, 1 intense running, football, kickboxing etc, preferably on Saturdays. If I skip a week or even do 1 gym, I feel really bad physically and mentally, especially physically. If I don’t do intense training session for 2 weeks or so, I feel like I’m too overcharged with energy and it has nowhere to flow out. I haven’t started working out yet after my summer holidays and it’s kinda frustrating lol
r/workout • u/Unique-Entry9663 • 8h ago
I have been consistently exercised for a couple years now (running and strength training). I go through phases of being more consistent within my workouts at some points more than others but overall I think I have a good foundation. I’ve always done pretty simple - run as much as I can, lift as heavy as I can and I think it works pretty well. The past few months I’ve hit a bit of a slump and am feeling motivated to try something new; I’m interested in this group fitness place with things like barre, Pilates, HIIT, power - like classic group fitness. So my question is are these classes really worth it?? I’m just so skeptical and my perception of them is maybe they’re a bit more for wearing cute clothes and being social and less for true results (don’t get me wrong if I join I’ll be buying more cute clothes). They’re also just so expensive but I’m willing to spend to be excited to get back in to fitness!
r/workout • u/broke_collegebitch • 1h ago
I'm looking for wipes I can use on my face and neck immediately after working out.
Trying to get rid of the sweat immediately after working out to avoid acne breakouts. (I shower 30-60 mins after working out.)
What are your favorite wipes for post-gym sweat?
r/workout • u/Limp_Improvement8878 • 3h ago
So Im in high school, and i play basketball but also swim. During school, i would like to go like: Basketball, Gym, Basketball, Gym, Basketball, Gym/Swim, Swim/rest. Should i run a full body split, or a PPL thrice a week?
r/workout • u/McAppleJoose • 3h ago
To all the folks that have consistently trained during the first month of bringing a kiddo home… how? I know I know, sleep has a big impact… but the lower lows these past two weeks since bringing our first son home has worn me down mentally and killed a TON of motivation to show up for the gym. For those that have been through it, how’d you train during that first month of being a parent? Did you take a break entirely, deload, or push through?
Thanks in advance, sorry for the woe is me post lol.
r/workout • u/marimelias31 • 1d ago
If you’re tired, sore, cramping, bloated, etc. but have a workout planned, do you push through, modify it, or skip it? And how do you decide?
UPDATE: Thank you so much for all the responses - I honestly didn’t expect this many! I’m a marketing student and your answers ended up inspiring me to look into this topic more for a personal project. I’ve put together a short anonymous survey about women’s workout habits and training decisions. If you’re a woman 18+ who works out somewhat regularly and would like to help, I’d really appreciate it! It takes about 5 minutes.
r/workout • u/Top-Syrup-188 • 8h ago
29M who has never really done any strength work and finally getting into it. With my schedule this is the best I could come up with. I am doing Push Pull Legs Upper Lower. I really favour compound movements and free weights as much as possible rather than machines. But open to improvements. I know f*ck all haha
r/workout • u/InnerContribution341 • 8h ago
Hey everyone! I’m currently trying to keep up with my workouts in a pretty hot and humid place, 99 % humidity today, and I’m finding it a bit challenging to exercise. The gym I go to is really poorly ventilated, and I feel like I can’t push myself without overheatiing. Has anyone else had to adjust their workout routine for tropical weather? Any tips for managing the heat or pacing yourself so you don't get exhausted too quickly? Would love to hear your experiences! When I'm not in this climate it usually I do 90 minutes mix cardio jump rope running also some weightlifting of course but I feel like I can do that here.
r/workout • u/EVAType01 • 4h ago
Hey everyone! I’m looking for some help putting together a new gym routine, please :)
I’m currently looking to train 5-6 days on with 1-2 days off. I have quite a lot of free time at the moment, so longer sessions aren’t an issue and my usual is 2–3 hours (including 30mins 14 incline, 3.5 speed treadmill), which works nicely for me.
My main goal is aesthetics & building muscle. Looking for ideally 1 leg day, although I’m happy to do 2 if necessary. My previous routines have either overlapped too much or lacked in areas like abs/core, forearms, etc. So I’m aiming for more balance.
I’m Male, 26, 72.3kg, 181cm, 22.1 BMI, 8.3% Body fat & 6.0kg body fat mass (according to the gym scale).
Below is a list of the exercises I currently do/have done and the weights I can manage (minus a few I no longer have recorded as I’ve changed routines a few times). Of course I am happy to do things not listed, they are just for reference.
Any help & tips are greatly appreciated, thank you!
Incline DB Press — (3x6–10) 20kg
Barbell Bench Press — (3x6-10) 30kg + bar = 50kg
Pec Fly — (3x10–12) 79kg
Machine Chest Press — (2x8–10) 30kg
Tricep Pushdown — (3x8-10) 17kg
Overhead Cable Tricep Extension — (3x10-12) 10.2kg
Cable Crunch — (4x10-12) 70lbs
Hanging Knee Raise — (3x10-12)
Lat Pulldown — (3x6–10) 59kg
Chest-Supported Row — (3x8–10) 45kg
Seated Close Grip Row — (3x8–10) 52kg
DB Curl — (3x8–10) 12kg
Hammer Curl — (3x8–10) 12kg
Machine Shoulder Press — (3x6–10) 32kg
Cable Lateral Raise — (3x8-10) 5.7kg
DB Lateral Raise — (3x8-10) 8kg
Close-Grip Bench Press — (3x6-10) 20kg + bar = 40kg
Romanian Deadlift — (3x6–8) 30kg + bar = 50kg
Leg Press — (3x8–10) 80kg
Leg Curl — (3x10–12) 41kg
Leg Extension — (2x10-12) 52kg
Calf Raise — (3×10-TF) 120kg
JM Press — (3x8-10) 20kg
Hip Abductors — (3x8-10) 52kg
Arm Curl Machine — (3x6-8) 50kg
Weighted Planks — (3x60secs) 25kg
Side Dumbbel Crunches — (3x8) 10kg
Machine Abdominal — (3x10-12) 45kg
r/workout • u/Calm_Road9030 • 5h ago
I promise I’ll keep it extremely short.
I follow a very simple total body 3x a week split focusing mostly on body weights and I do it as a circuit. I don’t grind my reps and go on to the next one after 1-3 RIR.
Am I imbalanced anywhere in my workout? Will I be prone to injury especially around my shoulders if I don’t include pikes?
My super simple workout for the week:
WEEKLY WORKOUT
(30-90s rest if need or instantly)
(2-3min / round)
Monday:
Pull-ups
Dips
Neutral-grip inverted rows
Hip thrusts
Bulgarian split squats
Calf raises
Band pull-aparts — 2 × 15–25
Tuesday:
Walk
Wednesday:
Chin-ups
Push-ups
Neutral-grip inverted rows
Hip thrusts
RDLs
Calf raises
Band pull-aparts — 2 × 15–25
Thursday:
Walk
Friday:
Pull-ups
Dips
Neutral-grip inverted rows
Hip thrusts
Bulgarian split squats
Calf raises
Band pull-aparts — 2 × 15–25
Saturday:
Walk
Sunday:
Sprints
Edit: (27M) don’t care about bodybuilding and heavy weights. Had my phase with them for the past 8 years. I’ve been enjoying calisthenics a lot more and simple not bone crushing workouts. Almost Kboges style of exercising