What exercises should I do at the gym? - I have machines AND freeweights

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NoReturn

NoReturn

Please read all posts in the voice of Neco-Arc
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kiwifarms.net
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Aug 28, 2019
Squats are a given.
Don't ask my fitness goals, blind suggestions only.

EDIT: In honor of @sadrefrigerator, please enjoy the following:
fail-gym.gif fitness-working.gif fail-work-out.gif
workout-energy.gif so-funny.gif rubber-band-100bands.gif
 
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Idk, a lot of times in the past women wanted to be waifs who I think specifically avoided upper body-building exercises, and nowadays they're all weirdos who are trying to do deadlifts and stuff for whatever reason. They've gone insane, parsing their intentions and machinations is virtually impossible.

I'd generally recommend things like pushups, but they're good specifically because you can get down right now and do them. In fact I just did, I did 15 earlier and 15 more now. Just like get some dumbells, a pull up bar, use them and do pushups/situps (good back straight to below parallel pushups will work out your whole body).

I don't understand what core exercises a person could do in a gym that they couldn't do at home. It feels like city dwellers just have a fetish for gyms because they're hip and metropolitan places for trendy people, or because they're gay men.
 
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Uberpenguin said:
Idk, a lot of times in the past women wanted to be waifs who I think specifically avoided upper body-building exercises, and nowadays they're all weirdos who are trying to do deadlifts and stuff for whatever reason. They've gone insane, parsing their intentions and machinations is virtually impossible.
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Estrogen causes fat to build in the thighs and be difficult to lose. It's not difficult to understand.
 
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If you are having trouble doing exercises alone at the gym and just see it as a chore, I strongly recommend doing a sport instead.
I forced myself to lift and do exercises for years because it's the right thing to do, but now I practice the sport I like up to 5 times a week for hours and it's a pleasure.

The probability that there is 0 sport you would like is very slim.
Martial arts, ball games, swimming, etc. Just find one.

And if you're really stuck at a (home) gym for some reason, I recommend burpees and kettlebell exercises, it's full body and you'll get your workout done in half the time.
 
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"Don't ask my fitness goals"
Means you're just a fitness trender. The exercises you do, routine you follow and the diet you adhere to changes significantly based on your goals. You're just half passing it because you're scared of commiting and taking your own health seriously. Thus you ask preface your call for help with signs that you're only doing the gym ironically. With this attitude I am certain you will never stick to it and will quit in a few weeks like all the other half assed failures in your life.

I short, cope seethe, dilate.
 
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Uberpenguin said:
I don't understand what core exercises a person could do in a gym that they couldn't do at home. It feels like city dwellers just have a fetish for gyms because they're hip and metropolitan places for trendy people
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Smoll dainty apartments, and I at least want to be surrounded by nice interior instead of gym equipment 24/7. There are mostly middleaged and very untrendy people at my gym.
Claude Sigma said:
If you are having trouble doing exercises alone at the gym and just see it as a chore,
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Headphones with sound cancelling is a must. It's more of a chore if I can't shut people and their sounds out.

I rotate between squats, leg press, deadlift, chest press, hangups.
I don't see the need to focus on anything other than compound exercises. People get weird looking fast by doing targeting exercises, like big arms and dainty legs.

sadrefrigerator said:
"Don't ask my fitness goals"
Means you're just a fitness trender. The exercises you do, routine you follow and the diet you adhere to changes significantly based on your goals.
Click to expand...
Well, it's a beginning. So I wouldn't stress over it, and working out regularly is mostly about habit. Laying pressure on the person to do better, just makes them "scared" to even begin. Even the ones who compete professionally have started small, they weren't born as muscleheads.

And the goal will probably be formed in the future, when the habit of working out is formed.


And yes, most supplements is BS. The industry is packed with pushing supplements there's no good studies on. USA has more choice, but some may be dangerous. That's why they are banned in the rest of the world.
 
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  1. Clean and press
  2. Clean and jerk
  3. Bent over row
  4. Renegade row
  5. Kettlebell swings
  6. Squats and lunges
  7. Box jumps
There's many options. Focus on one area per session and look up videos for inspiration.

Don't forget a good warm up.
 
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1666072791270.png

With a resistance band behind the heels
Without a band
The idea is you actively drive you heels towards you, so pulling on that band, or gym equipment (I like the band personally), and really loads the abs more. Suprisingly difficult. It takes a bit on concentration to do it, but it's worth it. TRY IT!
 
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I'm assuming you don't have a long history of barbell training. The most important thing will be getting lots of reps in to drill the muscle memory for the technique at light weights so that you'll have a good base of technique for when the weights start increasing.

I recommend 5/3/1. My personal favorites are in his print-only latest book, but using the easily available online calculators:

Assuming you're a man and you have no physical disabilities/major injuries, start here, and after each training cycle increase your upper body maxes by 5 pounds and your lower body maxes by 10 pounds. If that ever becomes unsustainable, deload that max by 10/20 pounds and continue. Feel free to make the maxes lower, but if you're fresh even if it feels light stay low. Lots of reps that feel easy is what will build your strength over time.

If you're female, try to secure a 15KG barbell, so you can start with a lower weight. You might need to adjust the 5/10 weight increases to 2.5/5 ones instead, but I can't say for sure because my experience with female training is more limited.

For any bodyweight exercise in the calc, if you're coming from a high bf% you can sub in assisted or cable machine equivalents to make it easier. For example, pull-ups can be subbed for lat pull-downs with the weight set to match the work-set weight for the x10 rep sets. Hanging leg raises can be subbed for standing cable crunches, or standing band crunches depending on your equipment availability. Eventually you will be strong enough to do the bodyweight exercises, so don't feel discouraged.

Otherwise, my personal recommendations further on are highly dependent on the equipment available to you. Personally, I think SSB squats trump all, and are a lot easier on your elbow and shoulder joints. Same with football (or swiss bar) bench presses. But that's mainly because I have acquired joint injuries over time, and using specialty bars allowed me to continue training and also prevent re-injuring that shit doing low-bar squats and straight-bar bench. But if you're starting out, use the equipment you have available to you. If you have the cash to spare, I'd recommend investing in them. I thought my joints were never gonna get fucked until they were.

Ultimately, if you're starting out, any beginner program will give you progress if you stick to it. Find what you like and what you'll stick to, and go with that. 5/3/1 variations were what I enjoyed the most, so I recommend it, but ymmv.
 
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Uberpenguin said:
Idk, a lot of times in the past women wanted to be waifs who I think specifically avoided upper body-building exercises, and nowadays they're all weirdos who are trying to do deadlifts and stuff for whatever reason. They've gone insane, parsing their intentions and machinations is virtually impossible.

I'd generally recommend things like pushups, but they're good specifically because you can get down right now and do them. In fact I just did, I did 15 earlier and 15 more now. Just like get some dumbells, a pull up bar, use them and do pushups/situps (good back straight to below parallel pushups will work out your whole body).

I don't understand what core exercises a person could do in a gym that they couldn't do at home. It feels like city dwellers just have a fetish for gyms because they're hip and metropolitan places for trendy people, or because they're gay men.
Click to expand...
You're the nigga who chimped out and told me to be more of a man, and all you can do is 15 pushups, Lardass detected 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂
 
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