And how many sets? How long are your rest periods? What does anons workout look like, and how long you been doing it?
How long do you spend in the gym?
Michael Gonzalez
Joshua Turner
Here is my workout from last session
---
Barbell Squat
- 45.0 lbs x 8 reps
- 165.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 3 reps
- 235.0 lbs x 1 rep
- 165.0 lbs x 6 reps
- 165.0 lbs x 8 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
Sumo Deadlift
- 185.0 lbs x 5 reps
- 185.0 lbs x 6 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 2 reps
- 185.0 lbs x 7 reps
Rack Pull
- 215.0 lbs x 5 reps
- 215.0 lbs x 11 reps
- 265.0 lbs x 7 reps
Seated Machine Row
- 170.0 lbs x 10 reps
- 170.0 lbs x 7 reps
- 190.0 lbs x 5 reps
Arnold Dumbbell Press
- 35.0 lbs x 10 reps
V-Bar Push Down
- 62.0 lbs x 20 reps
- 72.0 lbs x 10 reps
- 72.0 lbs x 8 reps
- 87.0 lbs x 3 reps
- 52.0 lbs x 12 reps
----
Still figuring out sumo deadlift so it was just a getting comfortable session. Didn't do abs cause I never do abs lol
Ayden Bailey
How long did all that take user?
Jayden Lopez
Sumo deadlift: put feet at 90 degrees to each other and your stance should be where, at the bottom of the lift your shins are perpendicular to the floor. Push your ass down as far as possible before hinging toward the bar to grab it. To lift the bar, imagine you have the weight on your shoulders and you are pushing against it. Push your hips forward and chest back and up.
Gavin Bailey
Like 1.5 hours maybe ?
I dunno that's my usual time and I supersetted rack pulls + Sumo.
Thanks user always helpful to see advice in text rather than just video.
That's also a really weird cue for the shoulders I'll try it out
Evan Morgan
Your image would be much funnier if it was written in norf speak.
Christian Miller
I’m still a novice but I do a 4-day Greyskull template + accessories. Usually in and out in 45-50 minutes. Today’s workout:
> Squat 3x5+
> Bench 3x5+
> Shoulder accessory 5x10
> Back accessory 5x10
> Core work
Tomorrow:
> OHP 3x5+
> Deadlift 1x5+
> Arm accessory 5x10
> Chest accessory 5x10
> core work
Oliver Garcia
Approximately one hour, 5 days a week
30 seconds, 60 seconds if im doing heavy lifts
Compound lifts + arm work, too complicated to type out because phonefag
Been doing it for 4 months
Eli Gomez
I follow a simple mantra I picked up from Athleanx
>you can train hard or you can train long but you can't do both
>50-75 minutes
>PPL
>always rotate the order of exercises
>rotate an exercise in/out each time
>do a few sets focused on eccentric movement
doesn't really matter what you do so long as you do it well and you do it hard
Gabriel Rodriguez
I've been doing PPL (recently added in a forearm day during the weekend though, to better my grip) since the start of the year, switched over from 4-6 3hr full body workouts which were killing me with shiftwork.
>Warm-up
~25-30minutes. I do about 10ish minutes of cardio, then some warm-up sets.
>Weightlifting
Just over an hour.
>Cooldown
~30minutes. Abs, then stretches.
>Rests
About 2minutes between sets. I'm an ill-disciplined bum.
>Frequency
Cycle through Push Legs Pull on a 4 day cycle during the week, just don't have the time or energy for a 6 day cycle.
Henry Hernandez
I always see people talking about taking an hour, or less. Is this including Warm-up/Cooldown? Or the total time taken?
Levi Jenkins
About an hour here. Including warm up sets.
Cameron Stewart
About 1.5 hours, but I do about 35-40 minutes of cardio
Jason King
Lmao at the butthurt vegan who made this image
Hudson Davis
4 hour day excuses not
Jordan Sullivan
about 45min. Just a simple ppl routine with 5-6 exercises for each day with all of them being 3X8-3X12. About 10-15 min of that is warming up, I rest about 45 seconds inbetween sets and two minutes inbetween different workouts. I don't like wasting time in the gym so I just do what I need to do quickly and leave.
James Adams
OP here
What do you, and other anons think of this:
>Main movement,heavy, 6-8 sets inc. 4 warmup/work up sets (ie work to a triple or double)(85-95%)
>Main movement, volume, 3-5 sets (60-70%)
>Complimentary movement, 6-8 sets including 3-4 work up sets, followed by 4 sets of volume
At end throw in accessory work like leg pressing, seated presses, cablework etc
So main movement and complimentary would resemble something like squat/deadlift, ohp/pendlay row, bench/pendlay row
Bentley Jones
yes indeed
>nofap is for degenerates
>juicing is for degenerates
Jordan Wright
Usually around an hour and a half, sometimes longer if I'm having a good workout and have time.
I also do sets of smaller muscles in between the larger compound sets, so I'll do a set of rows, followed immediately by face pulls and repeat for 4-5 sets. I almost never just sit and rest between sets of the same exercise.
>cooldown
kek why
Aiden Lee
Nice what are your lifts user? How many compounds and isolations would you say you do as a ratio?
Lucas Clark
total time
quick dynamic warm up for muscles you are going to use should take 1-2 minutes tops, cooldown not necessary
imo you're overthinking it
focus on the major compound lifts, squat, dead, bench, ohp, etc. use other exercises to fill in training gaps
do the heaviest weight that you have total control of. do each set to failure. if you feel like you did a bad set, rest for 10 seconds and then get a few more reps or grab 2/3 weight and do a drop set
if you train hard you will know when you should move on.
Charles Young
Very sexy user, why don’t you post more picture;... maybbe take off thatbt towl and show us yr beautiful posterir
Christian Cruz
i tend to spend around 2h in the gym in total.
idk how it's so long, i only do 4 compounds each time. i think i'm resting for too long (3-5 minutes).
Xavier Watson
About 90ish minutes if I do cardio, about 60 if not.
Squat 3x5 90%
Bench/Press 3x5 90%
Rows 3x5
Arm/Shoulder Superset 3x10
Deadlift 1x5
Press/Bench 3x5 80%
Back Extension 3x10
Shoulder/Arm Superset 3x10
Squat 1x5
Bench/Press 1x5
Weighted Pull-Ups 3x5
Arm/Shoulder Superset 3x10
Mason Jones
Chest/tri/shoulder day:
Flat bench: 4×8
Decline bench: 4×8
Incline bench: 4x8
Overhead press: 3×5
Skull crushers: 3×8
Rope pulls: 3×8
Dips: 3x10
Always switch up order or benches and incorporate dumbbells to max stabilizing muscles. Oh, usually add shoulder extensions too.
Too lazy to post bi and back.
Jason Butler
45-60 minutes, PPL, usually 5-7 movements per session, 5 or 6 days a week.
Connor Brown
Cheers Anons, although my dynamic warm-up tends to take 10-15 minutes. Gradually adding weight to the bar, and actually getting up and grabbing plates. Do you guys do multiple sets of warm-ups?
Because I like it.
Andrew Thompson
Is this nsuns? based.
Chase Lopez
My sessions usually take about 90 minutes. I follow a modified GSLP with Bulgarian split squats and sumo deadlifts, because my knees hurt like fuck doing regular squats. The sumo deadlifts are to compensate a lack of quad activation in the Bulgarian split squats compared to ATG high-bar squats. Here's my weekly routine:
Week: AxBxCxx
A
2x5, 1x5+ Rows / Chinups (alternate between workouts)
2x5, 1x5+ Bench Press / Overhead Press (row whenever you bench)
2x5, 1x5+ Bulgarian Split Squats
3x10 Calf Raises
3x10 Barbell Curls
3x10 Face Pulls
3x10 Straight Arm Pushdowns
3x20m Farmer’s Walks
B
2x5, 1x5+ Rows / Chinups (alternate between workouts)
2x5, 1x5+ Bench Press / Overhead Press (row whenever you bench)
1x5+ Sumo Deadlifts
3x10 Walking Lunges
3x10 Triceps Extensions
3x10 Cable Crossovers
3x10 Face Pulls
3x10 Straight Arm Pushdowns
C
2x5, 1x5+ Rows / Chinups (alternate between workouts)
2x5, 1x5+ Bench Press / Overhead Press (row whenever you bench)
2x5, 1x5+ Bulgarian Split Squats
3x10 Dumbbell Lateral Raises
3x10 Dumbbell Hammer Curls
3x20 Neck Harness Curls / Extensions
3x10 Face Pulls
3x10 Straight Arm Pushdowns
Luis Morgan
I do 7 exercises each time. Takes about 45 to 60 minutes. Most exercises I do 3x8, but a few I do 5x5.
Day 1:
Flat bench press
Cable flyes
Shoulder press
Tricep pushdown
Crunches
Hamstring curl
Shrug
Day 2:
Squat
Something bicep (cable curl or dumbbell curl usually)
Calf press
Leg raises
Pulldown
(Seated cable) Row
Face pull
Day 3:
Rest Day
Day 4:
Same as day 1 but with incline bench press instead of bench press, and lateral raises instead of shoulder press.
Day 5:
Same as day 2 but with deadlift instead of squat and pullup instead of pulldown.
Day 6 rest, and then repeat
I've been doing it for about a month now I think.
Brody Collins
My routines are fast but high volume I guess.
An example routine for back:
Deadlift 3x8 then 1x5 then 1x1RM
Bent over row 4x6-8
Seated row 4x8-12
Dumbbell row 4x8-12
Lat pulls 4x6-8
Machine lat pulls 4x6-8
2 minutes between exercises (putting weights away, setting up.)
30-45 seconds between sets.
First 2 sets are around 70%
Last 2 sets are as much as I can do within the rep range for that exercise, final being till failure.
I spend roughly 45 minutes max with this sort of routine.
Hunter Gutierrez
t. seething carnicel
Eli Gutierrez
Your wasting your time do rack pulls or deadlifts
And you have no idea what your doing and it shows
Your day should be
Squat
Deadlift or deadlift variation
Rows or chins
Facepulls
That’s legs/back
It should take about 1 hour if your doing it right, you’ll immediately gain 50lbs in your lifts in about 3 weeks if you drop the other useless shit and stick to less exercises and rest between sets
Also no drops sets. Get to working set and finish do a 5x5 and cut to 3x5, 3x3, 1x3 when you stall and then star over at the 5x5
If your going to do drop sets, do it when you can lift and not waste time at the gym
Dylan Evans
I haven't had a good workout in a few weeks. I've been trying to focus on what exactly makes some days shit and what makes others good.
I've noticed so far that good days are days where I'm pressed for time and am lifting with urgency. I had a deadlift session about 3 weeks ago where I threw up 365 (I know dyel) with literally 0 effort. Today I finally managed to his 365 again. It amazes me how much your mind and mood impacts lifting.
Brayden Nelson
Push 4-5hrs
Pull 3-4 hrs
Legs 1.5-2hrs
5 mins on compounds
3 mins accessories (sometimes supersetted)
Kayden Peterson
Based kettlebell only workout. Midgets, gymlets and skeletons btfo
Leo Perez
About 1.5 hours here but I'm more calisthenic/aerobic workout kind, using only a few machines and weights
David Rogers
Jaxson Gomez
Can anyone critique my routine, pls?
Michael Lee
Fucking perfect.