FAO of our weights guru's...Spec me a routine please!

Dis86

Dis86

Dis86

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*Dons flameproof suit and padded armour*

Gents. I hate gyms. Really do not enjoy the atmosphere in any that I've ever been to and also just so happens where I live that there's no locally available ones which sort of restricts my choice!

In the past however I've always used free weights and body weight to train and did previously have some good results (in terms of both strength and appearance) using circuit training. I fully accept what I previously did might be absolute crud and if someone wants to say so please do. The routine I generally followed, but haven't done for about 18 months was:

1 x 30sec plank

3 x 15 dips

3 x 15 standard push ups

2 x 10 wide-grip push ups

3 x 5 bench presses (bar)

3 x 10 dumbell tricep kickbacks

3 x 10 lat raises (standing)

3 x 15 upright row (bar)

3 x 10 bicep curls (bar)

3 x 15 bent over row (bar)

3 x 10 shrugs

I normally did that 3 days a week with 3 days cardio and then a rest on sunday.

Currently I cycle a fair bit, normally 3-4 days a week so cardio wise i'm pretty set, also as a result my legs are quite strong Since this is the only exercise i'm getting at the minute i'd be willing to cut this back however in the past i've managed to maintain it and not lose significant amounts of weight.

So, I have an ask and I appreciate it might be quite a big one;

First, feel free to tear that circuit to pieces, I appreciate learning by being told what i'm doing wrong. I'm aware for example there was probably a distinct lack of core in that last routine and just a general lack of direction.

Second spec me a replacement. I can probably fit 3 days of weights and fill the remainder with cardio/rests. I'm not adverse to the idea of training different groups each day. My main aim is to build strength and burn off my slight pot belly!

I currently have access to a bench. Doesn't have a bar stand on it though, can do inclines etc however.

2 x dumbbells with about 40 kg that I can add to them.

1 x straight bar with 50 kg that I can add to it.

Pull up bar.
 
No chance of you joining a gym? I mean you 'could' do a workout with that, but it restricts what you can do, and you'll VERY quickly outgrow 50kgs on a oly bar.

I'd say starting with starting strength (or strong lifts) is a good shout, espically if you're main goals are to gain strength. Squatting and deadlifting should be in most people's routines.

Though if you prefer the all body workouts there is always HST, but I'd still be inclined to say stick to SS and learn some proper form first. You'll get a lot of low rep time under the bar with this too.

Going against the grain here I'd imagine, but if cycling is your 'passion' then you can always work your strength training around it. I know I've skipped many sessions to get out on my bike, as well it's a hell of a lot more fun.
 
Can't you just hand cycle to get a buff and strong upper body? Seems as though that's all you need to do for your legs right?

I have sum bad newz.

You don't have strong legs. Not as a result of cycling at least. As Begbie says squats and deadlifts are important. At the moment you are neglecting your legs and glutes hard, and to some degree your back. Your entire physique will benefit greatly from stimulating those massive chunks of muscle. Your bodies hormonal response to resistance training is what makes you grow, stimulating those big groups will trigger that.

Tldr - nice chest and arms workout bro, but who was posterior chain? Squat and deadlift pls.

:edit: I'd advise full body routines to start off with - most brginners have more progress with these. That includes the ever popular Strong lifts 5x5 and starting strength as suggested by Begbie. I would steer clear of HST for now, save it for later when you fancy a bit of a change.
 
Zefan, that's why I said quite strong. I accept more work is needed on them. However I also hill-walk and climb so some strength is inherent from that too, granted not the same as is going to be found from something like squats or presses.

Squats and dead lifts are something that I'd definitely look to add in to the routine however.

Begbie, I'm afraid the chance of the gym is about 0. From where I am the nearest gym is about 45-50 mins drive (i'm out in the sticks), that's without even knowing whether it's a decent one or not. As far as the bar stands I have no problem adding to it, can easily pick up more weights.

Zefan, do you have a full body routine you could recommend?
 
I know i'm going against the grain here, but is benchpress really necessary?

Doing deadlifts and squats are perhaps the two most important for core and exercise (most tiring?). Whilst dumb bell reps are the best for bicep and overhead press/skullcrushers best for tricep.

Benching must surely duplicate the muscles used in the other exercises, and develop muscles that ultimately constrict freedom of motion, (and give you muscular moobs).


I'm trying to decide on one HIIT machine - a decent Rower or a Bike. I find Rowing far easier than running or cycling...
 
Google Stronglifts 5x5 and starting strength. They're very similar! Both full body and both very simple.
 
Cheers Zefan.

I'll look into both, give whichever one I decide to go with a trial for a few months and then report back!
 
Dis86 said:
Zefan, that's why I said quite strong. I accept more work is needed on them. However I also hill-walk and climb so some strength is inherent from that too, granted not the same as is going to be found from something like squats or presses.

Squats and dead lifts are something that I'd definitely look to add in to the routine however.

Begbie, I'm afraid the chance of the gym is about 0. From where I am the nearest gym is about 45-50 mins drive (i'm out in the sticks), that's without even knowing whether it's a decent one or not. As far as the bar stands I have no problem adding to it, can easily pick up more weights.

Zefan, do you have a full body routine you could recommend?
Click to expand...

A squat rack/power cage would be neccasary if your serious on gaining strength. Check the home gym owner thread...
 
Got some steel tube and box section so might weld one up. I agree looking at the prospective weights involved that it's going to be a necessity.
 
RedvGreen said:
I know i'm going against the grain here, but is benchpress really necessary?

Benching must surely duplicate the muscles used in the other exercises, and develop muscles that ultimately constrict freedom of motion, (and give you muscular moobs).
Click to expand...

Duplication? You mean it's a compound lift and therefore works all the muscles you mentioned (plus back, chest etc). Throw overhead press in there and you've got 4 exercises to get strong with.
 
Well, did my first session yesterday. Had to up the weight for benches but otherwise felt ok. Quads are nice and sore today!
 
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