What's your gym routine?

[TW]Sponge

[TW]Sponge

[TW]Sponge

Soldato
Joined
23 Feb 2010
Posts
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Location
Hereford
Just interested to see what people do when they go to the gym and how long for. Been thinking of going back, but don't really know where to start. I will mostly be doing weights, and a little cardio (but not too much as I have a weak core atm)

And advice on strengthening the core would be much appreciated!
 
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Have a look at riptoes starting strength or stronglifts routines. Also the sticky at top of forum is good for a beginner :)
 
sponge999 said:
Just interested to see what people do when they go to the gym and how long for. Been thinking of going back, but don't really know where to start. I will mostly be doing weights, and a little cardio (but not too much as I have a weak core atm)

And advice on strengthening the core would be much appreciated!
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Goals?

If you have'nt been to the gym in a while i would advise getting a base level of fitness into you. 20 mins running, 20 mins row, 20 mins cycle. 4 times a week for 4 weeks. Look to improve the distance that you go with each excersise every day.

If you want to jump straight in with weights then prehaps do those cardio sessions twice a week with 2 full body workouts a week.
 
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Trusty a few times with no luck said:
Goals?

If you have'nt been to the gym in a while i would advise getting a base level of fitness into you. 20 mins running, 20 mins row, 20 mins cycle. 4 times a week for 4 weeks. Look to improve the distance that you go with each excersise every day.

If you want to jump straight in with weights then prehaps do those cardio sessions twice a week with 2 full body workouts a week.
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That's the thing, I can't do 20mins running n stuff because of my lower back. I need tips on strengthening that first
 
Seriously mate, just get out and run. Even if it's 10 mins and a moderate pace. Do 12 mins the next day. Running works your whole body as well as your lungs.

I would never advise someone to go do 4 sets of good mornings if they could'nt even do a 10 min run.

Look at your form when running, you should'nt get a bad back or knees if you spine and pelvis is aligned. Head up, shoulders back, use your arms and get the correct length of stride for you legs.
 
If you have an injury or weakness I'd suggest getting an introductory assessment and routine plan from a trainer at he gym that knows the specific equipment they have.
 
I've done:

Push/Pull 2 days split
3 day split
4 day split
5 day split
GVT
Upper/Lower/Strength/Hypertrophy - 4 day split
FST7
5x5

Currently trying HST.
 
For the next while I'm probably going to be alternating between HST (or some other volume training) and my powerlifting program.

HST shouldn't really take more than an hour, but it doesn't really matter as much for the powerlifting.

OT, but I somehow have to fit plyometric stuff and regular sprint training into my week along with AF training. Going to be interesting!
 
sponge999 said:
That's the thing, I can't do 20mins running n stuff because of my lower back. I need tips on strengthening that first
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I have exactly the same issue.

I've been having some training sessions with a personal trainer that specialises in strength/bodybuilding and he's given me some great tips.

Posture, Form, Core. Those three have really helped me improve in 2 months. May be worthwhile getting a bit of training to get you past this issue - I'm so pleased I decided to do it.

Really interesting how much bad practice goes in in gyms, it's surprising not more people get injured - not that I'm an expert but when you've got an injury and you are aware of what caused it it's interesting to see how many people did it (stuffed back on 40kg dumbell incline).

Face pulls with a towel, pressups and various core/medicine ball excercises have really helped stabalise my lower back.


To answer the OPs question - each session I'm doing 20 minutes cardio (arc trainer or step machine), back and chest twice a week (while I strengthen back) and arms/legs once a week, 15 minutes of core/cooldown each session.
 
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