Weightlifters

[cityfan31]

Alright,

Any of you guys here lift weights? I was wanting some ideas on training plans and regimes and dietary tricks as well.

I'm aware that you need to constantly switch up your training to keep shocking your body into growth, so I thought we could each put down our schedules to get some ideas together. We could also put what we're lifting and see what progress we can make?

Myself, I try to go to an outside gym once a week and I have home equipment.

My weekly routine:

Monday:
Chest - Bench press (average 80kg 8 reps 4 sets), Incline Bench press (65kg 8 reps average 4 sets), flies (14kg 10 reps 4 sets)
Biceps - dumbell curls (22kg 6 reps max 3 sets), barbell curls (40kg 8 reps 3 sets)
Dips, push-ups, sit-ups

Tuesday:
Shoulders - barbell lifts (35kg 8 reps 3 sets), forward raises (12.5kg 3 sets 10), lateral raises (10kg 3 sets 10)
Abs, dips

Thursday:
Triceps - dumbells (14kg :'-( ), barbell skullcrushers (30kg), dips

Friday:
Gym - bit of everything

I weigh 77kg and I'm 6"0. I suppose my aim would be to get to around 85kg.

[Slimm]

Don't you train back and legs?

[SajN]

I just started at a gym, but I have no idea the best training procedure to follow.

[BigBoss]

Currently this is whats I do.

Monday - Chest and Cardio

Flat Bench Press 4 sets of 12, 10, 8, and 6 reps.
Incline dumbell press 3 x 10, 8, 8
Decline seated press 3 x 10
Cable cross overs 2 x 10
Dips 2 x 10
30 min cardio

Tuesday Back and Cardio

Wide grip lat pull down 4 x 12, 10, 8, 6
Reverse grip barbell rows, 3 x 10, 8, 8
Seated rows - 3 x 10, 10 ,8
Barbell deadlifts 4 x 10, 8, 8, 8
standing pull ups 2 x 10
seated reverse rows 10 x 10, 8
30 min cardio
I'll finish this up later.....I got to run.

^^^^ this, especially cardio, if you're going to gym to get buff then you gotta make sure yiu put cardio in there somewhere

Monday - upper body (like bench, speed bench, inclined bench)
Tuesday - lower body (cardio, or squat works to tbh)
Wednesday - upper body again, pull ups!push ups, barbell curls, etc
Thursday - lower body, mix it up a bit
Friday - try a mix of both, do RDL's, shoulder press with 25's or 35's if you're strong enough, overhead squats with 10-25's (or just the bar if you're starting), then do some cardio, situps will help as well.

[Slimm]

Currently this is whats I do.

Monday - Chest and Cardio

Flat Bench Press 4 sets of 12, 10, 8, and 6 reps.
Incline dumbell press 3 x 10, 8, 8
Decline seated press 3 x 10
Cable cross overs 2 x 10
Dips 2 x 10
30 min cardio

Tuesday Back and Cardio

Wide grip lat pull down 4 x 12, 10, 8, 6
Reverse grip barbell rows, 3 x 10, 8, 8
Seated rows - 3 x 10, 10 ,8
Barbell deadlifts 4 x 10, 8, 8, 8
standing pull ups 2 x 10
seated reverse rows 10 x 10, 8
30 min cardio
I'll finish this up later.....I got to run.

^^^^ this, especially cardio, if you're going to gym to get buff then you gotta make sure yiu put cardio in there somewhere

Monday - upper body (like bench, speed bench, inclined bench)
Tuesday - lower body (cardio, or squat works to tbh)
Wednesday - upper body again, pull ups!push ups, barbell curls, etc
Thursday - lower body, mix it up a bit
Friday - try a mix of both, do RDL's, shoulder press with 25's or 35's if you're strong enough, overhead squats with 10-25's (or just the bar if you're starting), then do some cardio, situps will help as well.

Cardio kills gains.

[BigBoss]

You can't just get super buff without running or something, hell, stairs work really good to, you gotta work on both

[TonyTilt]

I'll elaborate later but.

Monday:
Chest & Back

Cardio

Tuesday:
Bi's & Tri's

Wednesday:
Legs or off day

Thursday:
Shoulders & Cardio

Friday: Cardio

[cityfan31]

Think sprints are the best in terms of cardio because its anaerobic exercise and so you burn fat but don't burn muscle.

I do back maybe once every couple of weeks, but I do a lot of shoulder and pull ups which I suppose incorporates back.

Legs...haha. I probably should start doing that...

You all take protein supplements?

[BigBoss]

All lineman on my team take protein, I'm probably only one who doesn't, I never liked it, I guess it helps though for some people

[SliK]

All lineman on my team take protein, I'm probably only one who doesn't, I never liked it, I guess it helps though for some people

For some people? Protein is essential for every single living organism lmao, you should be getting approximately 1g per pound of body weight per day to increase muscle mass.

And yes, cardio generally kills gains. Initially you might still see rookie gains but if you're looking to bulk heavily that should be done with little to no cardio. When you're stripping fat add in some cardio.

[Fleka]

Last year, from May to October, I was running 6 km six times a week. It killed my muscles. Now, I`m in the gym getting them back. Cardio is ok once a week combined with the gym.

[cityfan31]

How much do you lot weigh?

[Fleka]

How much do you lot weigh?

I`m not sure if you asked this, but I went from 90 kg to 82 kg.

[cityfan31]

How much do you lot weigh?

I`m not sure if you asked this, but I went from 90 kg to 82 kg.

Yeah man.

I was 69kg and now I'm probably 77kg but that's taken me nearly 3 and a half years of gyming

I eat so much too. Guess my body type doesn't easily put on muscle.

[Fleka]

It`s hard to gain weight in a proper way. And it`s important to eat right. Just keep on going.