I’ve been going to the gym for a few months, still feel like a noob tho.

I track what exercises I do, weight & reps, etc, and try to rotate between the different exercises I enjoy.

However I don’t do leg-centric days or anything like that, I just try and do a variety each week and not go too long without exercising specific areas. Is that bad?

  • N-E-N@lemmy.caOP
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    1 year ago

    Not a dedicated program, but not quite ‘winging’ it cause I am tracking the exercises to ensure each area gets targeted

    I’ve looked at specific programs online but, find it confusing when there are exercises they recommend that I either don’t feel comfortable/confident doing, or my gym just doesn’t have the right equipment

    • howrar@lemmy.ca
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      1 year ago

      Following a premade program is not only about having the right exercises, but also the progression scheme, how to handle stalls, and programming in the recovery. If you have all of those down as well, then you’ll likely be fine doing your own thing, but if you’re new, chances are that you don’t.

      Maybe it would help if you shared a program that you like but that has exercises you can’t do, and we can tell you how to modify it to your needs.

      If you don’t have any ideas, then some good beginner programs I can recommend off the top of my head are:

      • GZCLP
      • Ivysaur 448
      • Stronglifts 5x5
      • Starting Strength
      • N-E-N@lemmy.caOP
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        1 year ago

        Here are a list of exercises I cycle through at my local gym, any recommendations based on it?:

        Goblet Squats

        Leg Press

        Leg Curl Machine

        Leg Extension Machine Leg adduction

        Leg abduction

        Barbell Bicep Curl

        EzBar Reverse Curl

        Lateral Raise

        Tricep Extension Machine

        Weighted Row

        Seated chest fly machine

        Seated rear Delt machine

        Seated abdominal crunch machine

        Seated Shoulder Press machine

        Barbell shoulder press

        Chest press

        Barbell Hammer Curl

        Lat pulldown

        Seated back Extension machine

        Assisted pull-ups

        Bodyweight dip

        • howrar@lemmy.ca
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          1 year ago

          It’s fairly complete as far as exercises go, but as you say, it’s just a list of exercises. You can build a good program with these exercises, but you can also build an awful one. What are the rep ranges, exercise frequencies, and what’s your progression scheme, both short term and long term?

          I see that you have access to a barbell. Are you able to do the main compound movements like barbell squats, bench, and deadlift?

          • N-E-N@lemmy.caOP
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            1 year ago

            I typically target a 12-rep to failure for my first set, then go close-to failure for 4 total sets (usually means declining to 5-8 reps by set 4). Usually hit the gym every 2-3 days.

            I don’t have any specific progression scheme aside from trying to progressively overload, increasing total volume over time.

            What’s the advantage of a barbell squat over a Goblet squat?

            Deadlifts I’ve been too scared to try haha, kinda hoping I’ll eventually meet someone irl who can show me so I don’t injure/embarrass myself.

            • zcd@lemmy.ca
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              1 year ago

              With that big list of exercises it seems like you are majoring in the minors. Honestly most of your efforts should be going to the big four compound movements.

              The advantage of the barbell over goblets squats is that it can be loaded essentially infinitely to continue progression. I started from scratch this year and already squat well over 3 plates, they don’t make kettle bells that big.

              I would suggest you download boostcamp on your phone, start GZCLP, Phraks Greyskull or 531 for beginners, and stick with it for 3 months. You’ll make far more progress, guaranteed. It has links to videos for each exercise including deadlifts.

            • howrar@lemmy.ca
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              1 year ago

              My Lemmy app decided to crash on me right as I pressed the post button and didn’t save any of what I wrote :/

              You’re going to be better off taking a premade program that is known to work and adjusting it to your needs rather than trying to fix all the problems with what you’re currently doing. Check out some of the programs suggested to you and start from there.

              As for deadlifts, they’re intimidating for sure. Some options for you:

              • Look for someone deadlifting at your gym and ask for a form check. The bigger they are, the friendlier they’ll usually be.
              • Post a form check video here and we’ll gladly give you some feedback. Film it from the side.
              • If you want to do some reading, there’s some very detailed technique guides I can share with you.
              • Trap bar deadlifts tend to be easier for most people to naturally perform correctly. If you have the equipment for that, it’s a viable alternative for straight bar deadlifts in the mean time.
    • zcd@lemmy.ca
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      1 year ago

      I’m not an expert or anything but IMO the best thing I ever did was get into barbell training and just sticking with the same program and being extremely consistent. Avoiding fuck-around-itis is key.

      For me 5/3/1 Boring but big is ideal. Four lifting days per week, one main compound lift (8 sets total) and one accessory exercise (5 sets) per workout. Takes about an hour, and I can do it at home with a rack and a barbell. I eat hard and sleep hard and the results have been insane, and most importantly no injuries. You can get to an intermediate level with just compound lifts and a simple program like this

      A little light reading if you’re interested:

      https://thefitness.wiki/routines/strength-training-muscle-building/

    • thepianistfroggollum@lemmynsfw.com
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      1 year ago

      Check out AthleanX. The exercises are basically straight out of the physical therapy handbook. It actually made my shoulder labrum tear better for like 3 years (then I moved to AX-2 before I was ready).

      They also have a calisthenics program that uses 0 weight, but pull muscle groups obviously aren’t targeted super well.