i want to properly get back into the gym but i dont have the necessary knowledge. last time i had to quit fast and didnt develop a proper workout routine.
do yall have any suggestions? my plan is for 3-4 days a week
push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest
Kiko [#2]push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest push pull legs rest
So do I stop after 24 repetitions?
incline bench with dumbbells/barbells, and incline/decline cable flies for good chest
Preacher curls, hammer curls, and pullups with palms facing toward you for big biceps
Tricep pushdowns and facepulls with cables are good, skullcrushers also good but ymmv
Don't forget to train hamstrings too after squats, want both sides of you leg to be balanced. Get knocked knees if your quads are stronger than your hammies
akimb0_ [#4]go for the ABC workout. A is normally for chest/triceps, B is back/biceps, C is for legday. and remember, always give at least 1 day of rest to the muscles you trained the day before.
1 day is too less, you need atleast 48 hours
akimb0_ [#4]go for the ABC workout. A is normally for chest/triceps, B is back/biceps, C is for legday. and remember, always give at least 1 day of rest to the muscles you trained the day before.
1 day? yikes
mattqr [#10]it looks more like a home workout app. does it also have gym plan?
It's calisthenics, so you can do the exercises anywhere and/or add weights once you reach a certain proficiency. But yeah if you're looking specifically for weight training it's not that.
bees [#6]If you're just looking to get/stay fit and not be the hulk this app is goated.
I know it looks cringe but it makes a little workout plan for you and adjusts based on your feedback every day. It's simple but effective.
Wdym not look like hulk are you stupid do you genuinely think by going to gym for a year you will have a insane physique
USCK [#13]Wdym not look like hulk are you stupid do you genuinely think by going to gym for a year you will have a insane physique
I just meant that that app isn't gonna give you a hardcore weightlifting bodybuilding routine, in case that's what the OP was looking for.
mattqr [#15]i said in the post, 3-4 days
3-4 days I recommend a push pull legs split or if you consistently go 4 days a week you can do chest,arms,back shoulder (together) and leg split
Honestly for me I just do whatever I feel like doing on the day but if you establish a routine first you are more likely to stay consistent
bees [#14]I just meant that that app isn't gonna give you a hardcore weightlifting bodybuilding routine, in case that's what the OP was looking for.
I always hear “getting too big” from people who have no idea what they are talking about as a excuse not to work out and it just pisses me off
USCK [#18]I always hear “getting too big” from people who have no idea what they are talking about as a excuse not to work out and it just pisses me off
That was not in this conversation at all.
This is mine. It’s a 4 days split and take the 5th day off and repeat. Worked wonders for me!
Workout Split :
Day 1 - Chest & Shoulder :
Day 2 - Back :
Day 3 - Arms :
Day 4 - Legs & Abs :
bees [#19]That was not in this conversation at all.
You literally said it in the first line of the post and also the guy asked for gym advice anyways not a workout app but whatever
Number1Joshie [#5]incline bench with dumbbells/barbells, and incline/decline cable flies for good chest
Preacher curls, hammer curls, and pullups with palms facing toward you for big biceps
Tricep pushdowns and facepulls with cables are good, skullcrushers also good but ymmv
Don't forget to train hamstrings too after squats, want both sides of you leg to be balanced. Get knocked knees if your quads are stronger than your hammies
literally exact same workout and it works so good
USCK [#22]You literally said it in the first line of the post and also the guy asked for gym advice anyways not a workout app but whatever
Dude, the "hulk" is a figure of speech. Obviously that's an unrealistic expectation. And the OP said he didn't develop a good routine which is exactly what this app is for. I'm just trying to be helpful. There's no need to be an ass.
Do a upper/lower split
6-15 sets per week per muscle group.
1-3 movements per muscle group in a session, 2-8 sets per muscle group
muscle groups worked 2-6 days per week
optional: daily undulating periodization
a horizontal press (bench), incline/vertical press (incline press, dumbbell overhead press), horizontal pull (bent row, cable row), vertical pull (pullups, lat pulldown), knee-dominant leg (squats, leg press), hip-dominant leg (Romanian deadlifts), biceps isolation (curls, hammer curls), tricep isolation (seated skull crushers, pushdowns), side delt isolation (lat raises), abs
optionally: flyes, incline flyes, rear delt flyes, band pull-aparts, scapular push-ups
, walking lunges, hip thrusts, leg extensions, leg curls
A solid way to do this (save time on warming up) is to do one heavy 6-10 or 6-12 rep compound at the start, then a 10-20 rep dumbbell/cable/machine accessory for the antagonist muscle group, then 2-4 accessories done for 2-6 sets each with 10-20 rep supersets or 15-30 rep myo-rep sets.
Note: the lower end of these set ranges is adequate for growth until you're quite advanced. Even then, some folks will still gain with it provided they work with pristine form and right at failure (novices will not need to get near true failure in order to grow with this)
https://weightology.net/muscle-gain/4-day-per-week-upper-lower-hypertrophy-split/ Check this article out
DDot [#23]literally exact same workout and it works so good
ladies love a big chest to put their lil head on
velocity05 [#7]1 day is too less, you need atleast 48 hours
If you train legs on monday 5-6 pm. You get one day of rest for your legs then train them again on wednesday 5-6pm then that's 48 hours passed.
Monday to tuesday 6pm = 24 hours. by the time you train them on wednesday = 48 hours.
that's exactly what one day of rest ends up being