In Fitness and in Health
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Thanks mate, very interesting and the enthusiasm is much appreciated! Trying to get back into shape myself but commuting and old injuries are fucking killing me!
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The easiest way to kickstart a program is to make yourself go somewhere. Once you leave the house, it's game time. Home gyms hardly ever work unless it is completely necessary.
Even if it's a quick bike ride to a park or jogging trail, dedicate at least 3 hours to yourself each week.
Easy workouts to get started with that take zero equipment and zero money:
1. 800m run
50 Burpees
800m run2. Run 1 mile - every Minutes on the minute perform 20 air squats or walking lunges
3. 3-5 rounds of:
50 jumping jacks
40 air squats or lunges
30 sit ups
20 push ups4. 100 Burpees for time… If you finish in under 10 minutes try 150 Burpees next time.
5. 200m of walking lunges - everytime you have to stop moving perform 20 sit ups.
6. 150 push ups- everytime you have to stop run a 100m sprint.
7. If you have a jumprope (a lot of people with kids have one laying around, perform:
5 rounds of:
30 jump ropes
20 sit upsEnjoy
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I tend to agree with the home gym thing not usually working, but it's a necessity for me right now with work and a young son. I stay pretty focused and have had great results in the last year or so. Abdominal is my downfall but working on it. Had surgery on my back and stomach twice so I'm extra cautious.
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Glad to hear you are making it work for you Traser! Yes, be very careful, but think overall core building not just abdominal focused movements - sit ups and plank holds flex and build a lot of internal pressure, so movements such a lightweight deadlifts and front squats will help build the back as well as the stability in the obliques and lower abdominals up without putting too much strain on any areas that may bother you. I also love farmers Carrys for just about any need - all my back/shoulder/ankle rehab clients get very used to doing farmers carries and sled pulls - gets a similar CNS response as does heavy lifting while building bone density and core stability at he same time. You can grab any heavy items out of your garage and just start walking. Sets goals with certain weights like 100m, 200m or even 400m without dropping the items!
Keep up the great work dude!
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I can't get on with home gyms. I need to get out and into an appropriate place. I also struggle with the large commercial gyms (and the morons that frequent them). Luckily I have a newish, small place not far from my home. It has a decent amount of kit, no windows and it's dead in the daytime. Winning. The only downside is no PT's or even staff to get tips help from. It's all CCTV security monitored.
Here's my back-to-basics lifting program. It's basically a beginners 3 day a week fullbody split I found online:
Workout A
Warm up: 10-15min cardio rowing, Reverse cable flyes 2x15 (v. low volume, just warming up and strengthening my buggered up shoulders)1. Barbell Squats 3x10
2. Barbell Bench Press 3x10
3. T-bar Bent Over Row 3x10
4. Calf Raises 2x15
5. Tricep Pull-downs 2x15
6. Decline Ab Crunches 2x15Workout B
Warm-up: 10-15min cardio rowing, Rotator Cuff Extensions 2x15 for shoulder1. Barbell Deadlift 3x10
2. Lat Pulldown (Wide grip) 3x10
3. Seated Dumbbell Shoulder Press 2x15
4. Dumbbell Bicep Curls 2x15
5. Rotation abs 2x15Week one:
Monday: Workout ATuesday: Mountain walk w/dog
Wednesday: Workout B
Thursday: Mountain walk w/dog
Friday: Workout A
Week two:
Monday: Workout BTuesday: Mountain walk w/dog
Wednesday: Workout A
Thursday: Mountain walk w/dog
Friday: Workout B
Then rinse and repeat.
Sometimes I think it's too basic. I miss some of my faves (Romanian deadlifts, Incline dumbell bench press etc) and I miss doubling down on muscle groups (I actually love leg day) but that'll come when I get my strength back. I'm not sure what to do about diet though, should I actively cultivate a calorific deficit? Use supplements? Not sure yet. The important thing now will be getting in the gym and working hard 3 days a week.
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@TrickHell:
My goal is basically to be able to carry beer barrels up flights of stairs without breaking a sweat.
I'm only really interested in moving more weight. If I complicate the program it'll be with big compound exercises that focus on back, hams and quads.
My attitude is that if you do the big ass moves with free weights then all the shit that I thought was important when I was 12 takes care of itself. And unless my diet really sucks, that should include the extra lbs I'm carrying.
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Sounds like a Solid Plan @neph93 - keeping a consistent program helps not only your body adapt but also lets you easily track your progress. If you goal is overall strength, a squat program (Hatch, Smolov, Starting Strength) can give you the results you are looking for, but you will be pretty wore out for much else. I always ensure to have a cardio vascular component with every session I put people through. That might be a 40 minute conditioning piece or it would be 3 sets of alternating accessory movements for 10-15 reps. Anything over 20-40 seconds would start being cardiovascular in my book.
A good day for overall strength + conditioning looks like this for me:
10 Minute warm up - row, bike, run, mobility, pull ups, ring dips and some GHD work.
A. 18 Minutes to Build to a tough Tounch N Go 3 rep power clean. (no more than 7 sets)
B. 5 sets of 5 back or front squats increasing until unable to add more weight.
C1: 3 sets of 10 rep weighted GHD Barbell Rows
C2: 3 Sets of 10 seated DB press
*Alternate C1 and C2
D. 7-15 minute conditioning piece, either wok capacity based or single modality (ie. running, rowing, biking)@TrickHell - glad to hear you have made the home gym work for you and I'm glad to hear you are enjoying your powerlifting training. Good thinkg about compound movements such as deadlifts, squats and bench press, you don;t have to worry about getting big bulky "vanity muscles." You may find that you shirts fit a bit tighter in the chest or your pants are a bit more snug in the seat, but you won't but on massive amounts of muscle unless you are eating 2-3x what you did prior to strength training.
Keep it up guys!
Adam
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nice bump on this thread.
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^ Agreed. I'm more of a runner, but could carry on about fitness and exercise all day.
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^ Agreed. I'm more of a runner, but could carry on about fitness and exercise all day.
Ah, running. I'm really not built for running physically or mentally. In fact I'm hilariously bad at it unless its over very short distances and there is a ball for me to hit, kick or catch at the other end. I'm a little jealous of those that enjoy it actually.
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Haha! You're not alone. You have to be a bit crazy to really enjoy it. Been running seriously since I was about 15 (29 now) and has provided me with some opportunities (paid for my college, etc.) I otherwise would have never had, but can be a bit of an abusive relationship in more ways than one that's for sure.
It definitely gives you a lot of bang for your buck though….. If you can manage to stay healthy for long periods of time.
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And revived it you have @Appfaff ! Here comes dumbass question nr.1. Don't say you weren't warned
If I wanted to up the frequency of my above schedule from three workouts a week to four like this:
Mon - A
Tues - B
Weds - rest day
Thurs - A
Fri - B
Sat - rest day
Sun - rest dayDo you think it would be a bad idea? I'm thinking specifically about the questionable wisdom of doing deadlifts the day after squats. Any input appreciated.
(Also, creatine or no creatine? OK, that was dumbass question nr.2
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@neph93 - there are no dumb questions! Doing deadlifts the day after squats should be no issue, but if you are sore in the hamstrings/low back from squats, be light on deadlifts the following day. I would alternate loading as you see fit, meaning Mon: heavy Squat / Tues Light Dead / Thurs Light squat / Fri Heavy Dead, etc.
I don't take creatine regularly, but I used to. I have found it puts on unwanted weight without much benefit. Some people love it, and I do take a pre-workout once every couple of weeks that has a bit in it, but I have played with cycling it, taking it pre-workout and taking it after and I never saw much result.
Hope that helps!
Also, since you are looking to work in power lifts as well as isolated accoessory movements, check out Louie Simmons' Westside Barbell method. He works intensity/volume and dynamic days into training and his athletes stay relatively safe per the norm within the sport of power lifting.
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Great! The IH fitness thread. Maybe you can help me on my way back into sports and fitness.
Next stop : Rowing
I`ll keep you posted. -
Alrighty guys, sorry for slacking the last week
And a half or so… But here is a fun workout you can do at a gym, in your garage or with a tree at a Park!7 Rounds of
7 Push Jerks (you can substitute push ups if you don't have a barbell or dumbells/KBs)
7 Pull Ups (can sub 7 calories on a row erg or even 7 jump squats if you would like)
7 BurpeesHave fun!
And thanks to Neph asking about creatine, I figured I would give it a shot again. I'm on a "losing" phase with weight right now, so I'll take it and look to see if I still can drop some pounds and if I see an increase in my
Lifts or recovery.
Enjoy!
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It has been a really nice day at the not-lake. There's a lot more going on compared to the rower.
@Appfaff
Jumping squats? Last time I did them, Pukie paid me a visit… -
@Chruschtschow - jealous that you get to do some actual rowing! Closest thing we have around is kayaking… Rowing clubs and lakes are a bit far away from us sadly.
I agree - jumping squats might not be fun, but they are effective! haha
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Spent 52 minutes of my evening yesterday sitting on the rowing erg.
10,000m down. Can't say I enjoyed it, but it felt good to just move for a long period of time. I've been focusing on my "top end" conditioning power, so working some long slow distance training I to the mix was a must.
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The only thing creatine did for ME was add water weight. The pushup/pullup/burpie workout sounds good. I try to do a day of body weight exercises a week to mix up my regular routine.
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