Best free weight exercises? (Feedback on my routine?)

[Andrewjohn123]

Squat or cardio training in the gym exercise will help you more to gain more muscle. But try to front of squat.

 

[Capt Caveman]

Do I smell excuses?? I have never had a partner while working out. Granted, I have to do it at home since the gym doesn't work with my schedule. My point is, why can't you just read and watch videos as others have suggested to understand the correct form. Forget abs for now, do squats, deadlifts, etc. with light weight. These compound exercises will help you. It's like deliberately you are not following anyone's advice. Can't help you there.

Dude, it's his mo. Have an excuse for everything and never follow people's advice.

He's too scared to go up to someone and ask for a spot. :biggrin:

 

[Xcobra]

Dude, it's his mo. Have an excuse for everything and never follow people's advice.

He's too scared to go up to someone and ask for a spot. :biggrin:

Seriously, from reading his posts in OT, it seems that way. You really don't need a spotter when you are starting to lift. Light weights are required to get correct form. Ok, now I am just repeating myself, sigh

 

[TridenT]

Do I smell excuses?? I have never had a partner while working out. Granted, I have to do it at home since the gym doesn't work with my schedule. My point is, why can't you just read and watch videos as others have suggested to understand the correct form. Forget abs for now, do squats, deadlifts, etc. with light weight. These compound exercises will help you. It's like deliberately you are not following anyone's advice. Can't help you there.

I never said I was going to stop. I just said I need a workout partner.

And I'm not going to risk asking some jackass in the gym to help me out when it's just as likely they don't know what they're doing. That, and I wouldn't want to be the guy being asked either.

EDIT: fixed do to know

 

[Xcobra]

I never said I was going to stop. I just said I need a workout partner.

And I'm not going to risk asking some jackass in the gym to help me out when it's just as likely they don't do what they're doing. That, and I wouldn't want to be the guy being asked either.

Ugh, you will not be lifting 500 lbs dude. You build your strength slowly as a beginner and progress as your form gets better and get stronger.

 

[Capt Caveman]

I never said I was going to stop. I just said I need a workout partner.

And I'm not going to risk asking some jackass in the gym to help me out when it's just as likely they don't do what they're doing. That, and I wouldn't want to be the guy being asked either.

And this has been your excuse in the past. I need a workout partner. NO YOU DON"T.

My guess would be over 90% of people in a gym don't have a workout partner and just ask others for spots and/or become friends with others at the gym. Learn some social skills.

 

[Pia]

I never said I was going to stop. I just said I need a workout partner.

Several moderately experienced lifters here are telling you that you don't. If you don't believe us on this, you would be a moron to take our advice on anything else.

And I'm not going to risk asking some jackass in the gym to help me out when it's just as likely they don't do what they're doing. That, and I wouldn't want to be the guy being asked either.

Deadlift does not take a spotter.

Squat with light weights does not take a spotter. Worst case, you dump the bar backwards.

Every single person in the gym - including 100lb women - whom you see touching a barbell at any point can spot a bench press for you. If someone asks you to spot, ask them what to do exactly and they'll tell you. Then spot them.

About once a week I ask some total stranger to spot a press for me. I spot for others about as often. No social skills needed.

 

[rga]

Do I smell excuses?? I have never had a partner while working out. Granted, I have to do it at home since the gym doesn't work with my schedule. My point is, why can't you just read and watch videos as others have suggested to understand the correct form. Forget abs for now, do squats, deadlifts, etc. with light weight. These compound exercises will help you. It's like deliberately you are not following anyone's advicel. Can't help you there.

Excuses are exactly what you smell. It smells like shit, too

Trident, 9 weeks ago was the first time I picked up a barbell in my life. I'm not even, as one poster put it, 'moderately experienced', and my squat, bench, and deadlift have gone up to 5x5x225, 5x5x150, 5x1x275 respectively.

Don't waste time making up your own routines or by making excuses as to why you wont do a tried and tested one like StrongLifts or Starting Strength. You're weak; that's evident from your self-described "workout" and your inability to follow it up with riding your bike him. Pick a strength training routine, stick to it until you have decent 5-rep sets, then switch to 8-to-12-rep sets to add size.

You're right: it's going to be a long journey, but not THAT long. You'll have great results within the year if you're consistent. Get to it.

 

[Saint Nick]

Damn rga I wish I could get my numbers like that. I don't eat enough. Being tall sucks sometimes.

 

[Sid59]

Alright. I'm trying to develop a two day or three day split kind of program. (Upper, lower, torso)

Eventually I will get around to squat and deadlift, but I don't have someone to check my form. Those two lifts are very easy to fuck up my back with.

I'm welcome to any feedback. Some kind of are gray in where they belong. There might be too much or too little in some areas. That's why I'm welcome to feedback.

Lower:
Standing calf raise
Lunges
Leg Press
Eventually Squat.
Eventually Deadlift.
???
???

Upper:
Bent-over row
Pull-up
Chin-up
Shoulder press (Standing military press: Easy way to fuck up your back if you don't do it right.)
Rear pulldown or rear pull-up. I'm not sure at this point.
Shrug
Bench press variation (Dumbbells)
Maybe chest dips. I've already got a pretty full day and IIRC, I am horrible at chest dips.

Torso:
Sit-ups. Eventually working up to an incline.
Sit-ups with a twist. Eventually working up to an incline.
Side bends.
Side plank. Maybe side bridge?
Hyperextension (I never heard it be called that, but apparently that's the name). This is usually pretty easy. So, I'll likely add weight.
???
???

I'll warm up everyday with push ups, sit ups, jumping jacks, and a few simple stretches. I'll already be biking to the gym too. (Not a long distance by any stretch, but it's some warm up)

I'm going to avoid sets and repetitions for now. Everything will be done to complete exhaustion. (Derp, that another reason why I'm not doing squats)

it's great you're motivated to hit the gym. Your intended workout is terrible. no sets, no reps and lifting until exhaustion? you're gonna hurtself.

The novice routines people have suggested are tried and true. It's there to help novices progress and learn movements.Compound lifts are you friends not the enemy.

 

[TridenT]

Damn rga I wish I could get my numbers like that. I don't eat enough. Being tall sucks sometimes.

Yeah, I'm not going to get anywhere near that high of a squat, bench, or deadlift even within a year.

Acting as if I am you all is stupid. I weight less than most girls that go into the gym.

 

[repoman0]

Yeah, I'm not going to get anywhere near that high of a squat, bench, or deadlift even within a year.

Acting as if I am you all is stupid. I weight less than most girls that go into the gym.

Don't be such a damn crybaby. Skinny or not, you can do it just like anybody else can. I weighed 135lbs at 5'10" 10 months ago (skinny as hell) and now weigh 160lbs and squat 215lbs, bench 145, and deadlift 265, and still have next to no body fat. Very close to rga's numbers, just took a little longer to get there. Look up the weightlifting charts on exrx.com - you should be able to get to 'novice' level numbers for your body weight with about 6-9 months of training, for a 1RM. I'm slightly above the 165lb group numbers for my 5RM after about 10 months, which makes sense.

But, you're right, you probably won't hit those numbers in a year because you have such little faith in yourself that you won't even try. feel free to prove me wrong.

 

[Saint Nick]

Don't be such a damn crybaby. Skinny or not, you can do it just like anybody else can. I weighed 135lbs at 5'10" 10 months ago (skinny as hell) and now weigh 160lbs and squat 215lbs, bench 145, and deadlift 265, and still have next to no body fat. Very close to rga's numbers, just took a little longer to get there. Look up the weightlifting charts on exrx.com - you should be able to get to 'novice' level numbers for your body weight with about 6-9 months of training, for a 1RM. I'm slightly above the 165lb group numbers for my 5RM after about 10 months, which makes sense.

But, you're right, you probably won't hit those numbers in a year because you have such little faith in yourself that you won't even try. feel free to prove me wrong.

Yup ... even to get at my measley numbers (squat 215, bench 115, deadlift 200, ohp 80, bb row 110) I had to eat and eat...and lift a ton. Took me a year and a half to get there, but most of that time was spent spinning my wheels. Once I started reading BB.com, it all started to click and now I have a lot better grasp at what I am doing.

 

[TridenT]

Yup ... even to get at my measley numbers (squat 215, bench 115, deadlift 200, ohp 80, bb row 110) I had to eat and eat...and lift a ton. Took me a year and a half to get there, but most of that time was spent spinning my wheels. Once I started reading BB.com, it all started to click and now I have a lot better grasp at what I am doing.

Don't be such a damn crybaby. Skinny or not, you can do it just like anybody else can. I weighed 135lbs at 5'10" 10 months ago (skinny as hell) and now weigh 160lbs and squat 215lbs, bench 145, and deadlift 265, and still have next to no body fat. Very close to rga's numbers, just took a little longer to get there. Look up the weightlifting charts on exrx.com - you should be able to get to 'novice' level numbers for your body weight with about 6-9 months of training, for a 1RM. I'm slightly above the 165lb group numbers for my 5RM after about 10 months, which makes sense.

But, you're right, you probably won't hit those numbers in a year because you have such little faith in yourself that you won't even try. feel free to prove me wrong.

Again, my body type is different than yours. It doesn't gain weight even with a lot of physical stress. I'm at about 135 right now because I'm on a medication that fortunately increases appetite. But, still, that's only 9lbs higher than I've ever been (And only 15 higher than average). And, it won't go any higher. I still get viciously sick from eating(regardless of content or balance of food). :/

I'm just doing this to get back to my regular numbers back in high school and maybe a little further. I don't expect to get anywhere near your guys numbers because of how my body type is. Talked with a doctor about it. Nothing I can do about it.

 

[TridenT]

Did lunges. Did calf raises. Did some more crunches. Did some stretchin'. Did some side planks. Not sure what else. Met a friend in the gym. We might end up working out together if we get matching schedules (He's 5-6, I'm 6-6:30/7). We both agree that going in at the morning is better than what we do now because the gym is totally empty at that point.

Oh, and I asked a girl who was next to me while I was doing side planks whether it looked like I was straight or not. She laughed and said she didn't know. Talked a bit more about the gym while I did those and that was that.

Needless to say, not everyone in the gym is useful.

Oh, and apparently there's no wifi or cellular reception at the gym in a lot of parts. So, that's inconvenient. I was trying to look up a stretch before I did lunges, but unfortunately no access. Completely dead in there. I think I might get reception near the windows, but whatever. It's a PITA.

And as expected: The ride home was tough. I just went to the lowest gear I had immediately went I got to the hill. My legs didn't hurt, they just didn't really feel like working. It was the unresponsive type of tired.


EDIT: Oh, and it probably doesn't help that I go to the gym on an empty stomach and dehydrated. But, I can't do much about that. I don't get hungry like everyone else and I can't force feed (this is where I get extremely sick). I eat my one meal in the morning(usually a small peanut butter sandwich and maybe a couple other things) and then get home at 7:00pm and then eat something. Maybe eat a thing at work, but not a meal. Usually a snack.

 

[rga]

Oh, and I asked a girl who was next to me while I was doing side planks whether it looked like I was straight or not. She laughed and said she didn't know. Talked a bit more about the gym while I did those and that was that.

Lol. I wonder if she knew that you were asking about your plank, and not your sexual preference.

Did lunges. Did calf raises. Did some more crunches. Did some stretchin'. Did some side planks. Not sure what else.

If that's all you're going to do at the gym, you should find something more productive to do with your time. Seriously.

 

[TridenT]

Lol. I wonder if she knew that you were asking about your plank, and not your sexual preference.



If that's all you're going to do at the gym, you should find something more
productive to do with your time. Seriously.

Ah, I see you have used magikus attackus. I parry with, you should find some more productive to do with your time. Oh, wait: You're being ironic. I get it now.

So clever, you internet trolls are these days!

Oh, and I'll just say, my body was sore today except for my torso. That's why I did more of that. Now I can't really do much with my torso. Nor with my legs. No lindy hop for me.

 

[Saint Nick]

Yeah TridenT if you aren't eating well you don't really have business doing any sort of exercise. No point.

 

[tedrodai]

The numbers obtained by other people are irrelevant. Start at weights you can handle, then improve as you're able. Whether or not you think you'll put on a lot of muscle weight, you asked for the best free weight exercises, and that's what those stronglifts/starting strength programs are all about.

 

[Capt Caveman]

Did lunges. Did calf raises. Did some more crunches. Did some stretchin'. Did some side planks. Not sure what else. Met a friend in the gym. We might end up working out together if we get matching schedules (He's 5-6, I'm 6-6:30/7). We both agree that going in at the morning is better than what we do now because the gym is totally empty at that point.

Oh, and I asked a girl who was next to me while I was doing side planks whether it looked like I was straight or not. She laughed and said she didn't know. Talked a bit more about the gym while I did those and that was that.

Needless to say, not everyone in the gym is useful.

Oh, and apparently there's no wifi or cellular reception at the gym in a lot of parts. So, that's inconvenient. I was trying to look up a stretch before I did lunges, but unfortunately no access. Completely dead in there. I think I might get reception near the windows, but whatever. It's a PITA.

And as expected: The ride home was tough. I just went to the lowest gear I had immediately went I got to the hill. My legs didn't hurt, they just didn't really feel like working. It was the unresponsive type of tired.


EDIT: Oh, and it probably doesn't help that I go to the gym on an empty stomach and dehydrated. But, I can't do much about that. I don't get hungry like everyone else and I can't force feed (this is where I get extremely sick). I eat my one meal in the morning(usually a small peanut butter sandwich and maybe a couple other things) and then get home at 7:00pm and then eat something. Maybe eat a thing at work, but not a meal. Usually a snack.

So much facepalm. No wifi and need to look-up a stretch, serious?

Based on everything mentioned, you can do all of that at home.

 

[kalrith]

A big part of your excuses are that you say you don't know what you're doing, then ask someone (or want to look something up on the internet), and you can't get the answer you're seeking. Well, all the answers you need (to start) require zero wi-fi or training partners: http://www.amazon.com/Starting-Stren.../dp/0982522738

I recommend that you buy Starting Strength and start reading it. It's written to try out the exercises as you're reading, and you can get most of the form down with a broom stick. Once you have the form down with a broom stick, then go practice with the bar at the gym. There are only 5 exercises to master, and you really don't need to do any other exercises for the first 9-12 months. Take the book to the gym with you. If you get stumped on your form, then you'll have the only reference you need for those 5 exercises.

If you do all that and are still concerned with form, then take a video and post it on here for a form check.

 

[TridenT]

So much facepalm. No wifi and need to look-up a stretch, serious?

Based on everything mentioned, you can do all of that at home.

Just because you can look it up at home doesn't mean you can remember everything when you get to the gym.

Are you too incompetent to understand how human memory is extremely flawed? (This is why eye witness testimony is bullshit)

 

[spamsk8r]

You can do squats and deadlifts. Start with the bar. If it's too heavy, start with simply mimicking the movements (after watching some videos on good form) with a dowel. If you seriously can't squat an empty barbell then yeah, hit the leg press machine, do 3x10 and make it tough. And then do some unweighted squats, just working on form and mobility. Once you do that for a few weeks, 3 times a week, try again on the squats with the barbell. Barring physical deformity you should be able to do that no problem. Once you start with the bar, do 3 set of 5. Then in 2-3 days come back and do 3 sets of 5 with the bar plus 5 pounds. Increase weight 3 times a week by 5 pounds, sticking with 3 sets of 5. Basic linear progression. If you're not willing to even try, you have already failed.

 

[Saint Nick]

You can do squats and deadlifts. Start with the bar. If it's too heavy, start with simply mimicking the movements (after watching some videos on good form) with a dowel. If you seriously can't squat an empty barbell then yeah, hit the leg press machine, do 3x10 and make it tough. And then do some unweighted squats, just working on form and mobility. Once you do that for a few weeks, 3 times a week, try again on the squats with the barbell. Barring physical deformity you should be able to do that no problem. Once you start with the bar, do 3 set of 5. Then in 2-3 days come back and do 3 sets of 5 with the bar plus 5 pounds. Increase weight 3 times a week by 5 pounds, sticking with 3 sets of 5. Basic linear progression. If you're not willing to even try, you have already failed.

TridenT already has a problem -- he can't eat. I don't really think he has much business working out at all.

 

[tedrodai]

TridenT already has a problem -- he can't eat. I don't really think he has much business working out at all.

Elitism? Bash him and tell him not to work out...that'll help his health and fitness. Can't disagree more with your latest statements' intent.