When I was in my early teens I mowed yards (more like landscaped) for money sometimes ten a week and due to this fact I was in pretty damn good shape. Now I'm 21 and I don't mow ten yards a week so I need something to take the place of that as far as strength goes. I am in no way concerned about looks, in fact I don't want big bulky muscles, strength is my primary concern. I have a gym membership but I find myself rarely going more than once a week for the simple fact that A. It takes about two hours to do the routine that was recomended to me by a marine friend of mine. and B. I really CAN'T workout for about a week because I am so damn sore. Now I do have a set of dumbells at home and I keep them right beside my easy chair and when I'm not sore I do pick them up and do a few sets just about everynight, but its not enough. So heres what I am asking basically. If such a thing is possible, a once or twice a week general upper body routine. Something that is not for people who wish to rip huge muscles, but still be fairly strong and...something that will not leave me sore for a week afterwards. Preferably I would like to purchase a bench and ditch the membership altogether. Upper body is my primary focus since my legs are in damn good shape because I have a double flight of stairs at work that I run (literally) up and down all day going between my office and dashing to arrest shoplifters. So upper body focus, moderate workout that can preferably be done at home and not leave me in pain. Does it exist?
average person's workout.
- Thread starter thepatient_111
- Start date
Full body is your main concern, stairs doesnt count for leg "weight" training. What is the routine your friend gave you? Keep your membership, there is much more useful equipment there.
stairs would be cardio, not that much strenght building for legs.
And you should workout your fullbody, you could start with 3 days a week, fullbody program, you shouldnt be very sore the day after if you get a propper one. And you should learn the big compound lifts correct:
Deadlift, Squat, Rows, bench press, military press.
And you should workout your fullbody, you could start with 3 days a week, fullbody program, you shouldnt be very sore the day after if you get a propper one. And you should learn the big compound lifts correct:
Deadlift, Squat, Rows, bench press, military press.
to recap:
go with lower reps, and heavy weights to emphasize strength over mass increase
do a fullbody program, primarily compound exercises, with 1-2 isolation moves, and abs.
do some cardio for the heart, 20 mins of high intensity is pretty good.
look over this fullbody routine: http://www.t-nation.com/readTopic.do?id=508031
You should be able to complete it in well under an hour. I average 45 mins.
Your marine friend gave you a routine with WAY too much volume, and its tearing up too much muscle, and then you spend 5 days recovering.
on the above routine, you should only be a little bit stiff...a little achey at the very most. pain = too much volume (where volume is basically meaning too many exercises/total sets for a given body part).
go with lower reps, and heavy weights to emphasize strength over mass increase
do a fullbody program, primarily compound exercises, with 1-2 isolation moves, and abs.
do some cardio for the heart, 20 mins of high intensity is pretty good.
look over this fullbody routine: http://www.t-nation.com/readTopic.do?id=508031
You should be able to complete it in well under an hour. I average 45 mins.
Your marine friend gave you a routine with WAY too much volume, and its tearing up too much muscle, and then you spend 5 days recovering.
on the above routine, you should only be a little bit stiff...a little achey at the very most. pain = too much volume (where volume is basically meaning too many exercises/total sets for a given body part).
Alright guys I'm not quite sure on the lingo. Explain compound excerise.
Here is my current routine.
Chest
Barbell press
3X12
Pec dec butterflies
3X12
Dumbbell pullovers.
3X12
Shoulder
Arnold press
3X10
Side lateral raises
3X10
Fireman’s Pull
3X10
Bicep
Concentration curls
3X10
Preacher curls
3X10
Alternate Bicep Curls
3X10
Tricep
Seated Tricep Press
3X10
Dips
3X10
One-arm dumbbell extensions
3X10
Here is my current routine.
Chest
Barbell press
3X12
Pec dec butterflies
3X12
Dumbbell pullovers.
3X12
Shoulder
Arnold press
3X10
Side lateral raises
3X10
Fireman’s Pull
3X10
Bicep
Concentration curls
3X10
Preacher curls
3X10
Alternate Bicep Curls
3X10
Tricep
Seated Tricep Press
3X10
Dips
3X10
One-arm dumbbell extensions
3X10
Wayyyy too much volume. A compound lift is one that uses more than one muscle to complete. Squats, any pressing, and rowing are a few examples.
For instance, instead of that huge biceps workout, try this:
3x6 chin-ups (palms in or out, it's no big deal right now)
and 2-3X8 any curling
Your bi's are going to get a great workout, and you'll also develop your back.
For instance, instead of that huge biceps workout, try this:
3x6 chin-ups (palms in or out, it's no big deal right now)
and 2-3X8 any curling
Your bi's are going to get a great workout, and you'll also develop your back.
evolution said:Wow. You made a good, serious post and didn't refer back to a ninja for once. This is quality in my book.
lol evo!
and yeah, compound exersices, there are tons of ready made routines out there you could try. Just make sure you learn the lifts correctly, im sure people here have links to videos and such..
thepatient_111 said:
This is a typical crap routine that focuses on chest and arms. Like said compound means more than one muscle group. Those give you the best bang for your buck. Look at this site for exercises like squats, bench press, bent over rows, deadlifts, clean and press. Start with low weight, rule 1 is "Its not how much you lift, but how you lift it."
http://www.exrx.net/Beginning.html