Essential Random Gym Thoughts Revisited...

[G.O.A.T Squad Spokesman]

I just started lifting at the gym the end of last November and I’m not sure if I’m progressing too slowly... I’m lifting for strength.

I’m running a basic beginner 3-day split:

I do warm-up lifts before every exercise, and I’m doing 5 sets of 5.

Monday
Dumbbell bench press
Dumbbell overhead shoulder press
Dumbbell tricep extension

Wednesday
Dumbbell back row
Dumbbell shoulder row
Dumbbell bicep curl

Friday
Leg press
Hamstring pull
Smith squat
Calf extension

And I run 3-4 miles 5-7 days of the week before working out.

Is there anything I can do to progress faster? I thought beginngers made gains quickly.

You only doing one chest exercise one day a week?

 

[Clark Griswold]

Yeah

 

[jilla82]

I had Popeyes for the first time in forever last night.

this was at 9pm.
Its 7:20pm the next day and im still not hungry

WTF they put in that shyt?

 

[King Harlem]

This is a dope song to get focused for the gym

I got about 3 songs from this soundtrack as part of my workout playlist.

 

[King Harlem]

I have extra time and thinking about doing some 2 a days but I’d hate to have an injury set me back

How would you split your days?

 

[King Harlem]

I just started lifting at the gym the end of last November and I’m not sure if I’m progressing too slowly... I’m lifting for strength.

I’m running a basic beginner 3-day split:

I do warm-up lifts before every exercise, and I’m doing 5 sets of 5.

Monday
Dumbbell bench press
Dumbbell overhead shoulder press
Dumbbell tricep extension

Wednesday
Dumbbell back row
Dumbbell shoulder row
Dumbbell bicep curl

Friday
Leg press
Hamstring pull
Smith squat
Calf extension

And I run 3-4 miles 5-7 days of the week before working out.

Is there anything I can do to progress faster? I thought beginngers made gains quickly.

You're not doing enough volume.
Everyone's different, but from what I've read your volume should look like this:

Larger Muscle Groups (Chest, Back, Quads & Hamstrings): You should be doing 60-120 reps per muscle per week.
Smaller Muscle Groups (Biceps, Triceps, Shoulders, Calves, Abs): You should be doing 30-60 reps per muscle per week.

I've seen workout routines where you do this much volume twice a week (So you're hitting your chest on Monday for 60-120 reps and then Friday you hit your Chest again for 60-120 reps). Where you're doing each muscle twice a week after a 48-72 recovery gap (which is supposed to be all the time you need for muscle growth and recovery).

Here's a link: The Optimal Volume Per Muscle Group, Body Part, Workout & Week

 

[Clark Griswold]

You're not doing enough volume.
Everyone's different, but from what I've read your volume should look like this:

Larger Muscle Groups (Chest, Back, Quads & Hamstrings): You should be doing 60-120 reps per muscle per week.
Smaller Muscle Groups (Biceps, Triceps, Shoulders, Calves, Abs): You should be doing 30-60 reps per muscle per week.

I've seen workout routines where you do this much volume twice a week (So you're hitting your chest on Monday for 60-120 reps and then Friday you hit your Chest again for 60-120 reps). Where you're doing each muscle twice a week after a 48-72 recovery gap (which is supposed to be all the time you need for muscle growth and recovery).

Here's a link: The Optimal Volume Per Muscle Group, Body Part, Workout & Week

Good looking out breh. I’m going to add more volume and switch up my routine on Monday. I’d rep you if I could.

 

[Da_Eggman]

How would you split your days?

I went twice Thursday for instance I did a good hard Back routine a little biceps around 6am

Came back around 7pm and did an intense biceps and triceps routine

I figure I can do lite mornings than heavy nights of different body parts

I basically follow Brock routine but I split of some of the workouts

Brock Lesnar's Intense Training Routine!

 

[The ADD]

Welp that sucked

 

[phcitywarrior]

Definitely switching to this new gym Wednesday. Having a gym I can bike to at home should be good. Only 15 more than what I pay now, and with my subsidy at work, I get 35 back if I go to a gym 8 times or more a year. I'll have a gym 5 min walk from work and 15 min bike ride from home.

 

[puppetmaster]

It’s not healthy to get as angry as I do
When there’s a row of empty stairmasters and someone hops on the one right next to me.

 

[G.O.A.T Squad Spokesman]

It’s not healthy to get as angry as I do
When there’s a row of empty stairmasters and someone hops on the one right next to me.

That shyt piss me off on the treadmill. I don't understand it at all.

 

[PortCityProphet]

How long is there between your last meal and when you go to sleep?

 

[G.O.A.T Squad Spokesman]

How long is there between your last meal and when you go to sleep?

About 4 hours.

 

[1-8-7-Skillz]