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What do you do at the gym? What are your workouts like?

Answered on September 12, 2014
Created May 13, 2013 at 1:15 PM

Hey. My gym routine has grown a bit stale, and I'm interested in how you plan/structure your workouts and what you do at the gym? How do you keep from getting bored with your routine?

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on May 14, 2013
at 12:56 AM

large bra size.. that always seems to work

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 13, 2013
at 06:02 PM

I would add that about half of my "gym" workouts are bodyw eight. Pull ups, dips, pushups, handstand pushups, and inverted rows

048dd52752c45129c1212bfffb37ca72

(3150)

on May 13, 2013
at 04:59 PM

Well, seems like someone doesn't like my routine... hehe

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 13, 2013
at 03:52 PM

Goal is really just general strength. I am transitioning from endurance cardio to more hiit. Mostly because of boredom. So I cut out the squats and dead lifts for now. From a pure vanity perspective, I like the definition in shoulders and forearms

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 13, 2013
at 03:14 PM

The above is exactly what I do with the 3 day split...keeps it interesting

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:59 PM

I would do just bodyweight exercises, but I don't think it's very pragmatic when trying to build muscle. I think we have different goals. Your goal is to learn new movements? Mine is to build muscle and strength. It's neat that you can work with your bodyweight, but that's only like what, 140, 150 lbs?

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:55 PM

WHat are your goals for you gym workouts? I can't tell if it's strength/strong man oriented or conditioning? You sound like a beast though, what with the farmers walks and renegade rows. This looks up my alley because I want to just build muscle and get really strong.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:52 PM

I would do just bodyweight exercises, but I don't think it's very pragmatic when trying to build muscle. I think we have different goals. Your goal is to learn new movements? Mine is to build muscle and strength.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on May 13, 2013
at 02:47 PM

Ah, yah... Then I would suggest switching to 3 workouts/week, 4-6 movements, 3 sets, 8-12 reps. Maybe do chest/shoulders/triceps 1 day, back/biceps 1 day and legs and abs another day. This should mix it up enough to keep you entertained. You will get tired of having to do so many movements and will be back to the big 3 in no time ;)

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:47 PM

I would do just solely bodyweight exercises, but I don't think it's very pragmatic when trying to build muscle.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:35 PM

Thanks for the answer, but it's the big 3 that I'm getting tired of! lol.

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12 Answers

3
06bf7b92d77f1ac1d8e3dc9d539d8254

on May 13, 2013
at 01:48 PM

Generally speaking I lift heavy 2 times per week. The lifts are comprised of the big 3 (squat, dead and bench) with 1 accessory movement. I do reverse pyramid style lifts, so by the time I am done I have done about 10-12 sets, depending on how many warm up rounds I have done.

On days when I am not lifting I either run outside if it is nice or I spend about 45 minutes on the arc trainer. Cardio is generally done 3 days/week. On the other 2 days I generally just rest or go for walks or they are days where I spend hours doing yard work.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:35 PM

Thanks for the answer, but it's the big 3 that I'm getting tired of! lol.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on May 13, 2013
at 02:47 PM

Ah, yah... Then I would suggest switching to 3 workouts/week, 4-6 movements, 3 sets, 8-12 reps. Maybe do chest/shoulders/triceps 1 day, back/biceps 1 day and legs and abs another day. This should mix it up enough to keep you entertained. You will get tired of having to do so many movements and will be back to the big 3 in no time ;)

86c97b2779feab3c330f5e1c5fea7e25

(2312)

on May 13, 2013
at 03:14 PM

The above is exactly what I do with the 3 day split...keeps it interesting

2
F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 13, 2013
at 01:46 PM

  1. You have to find gym buddies - somebody to work out with. If you work out with fun people, it is not going to be boring any longer. I prefer group workouts - it is more fun!

  2. You can work out in nature - go for a long walk or run. Again, finding a group will be more fun.

  3. Enroll in some kind of a competition, it will give you a boost. Challenge your friend.

  4. Hire a personal trainer. If you are a guy (I bet you are since your nick gives it away) - find a beautiful girl with a large bra size. It will bring more excitement into your routine.

  5. Try different sports - boxing, karate, tae kwan do, fencing, swimming, chess with life size chess figures - whatever. Variety is the key.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on May 14, 2013
at 12:56 AM

large bra size.. that always seems to work

1
4f828fd11d2d1d595a1653baa5e3e77b

on May 13, 2013
at 03:51 PM

I pretty much choose from the following depending on my mood/goals/weather/schedule: yoga (yin, vinyasa, power), biking outdoors, spin class, running outdoors, running or walking on treadmill, extreme endurance class, body pump class, definitions class... I second that having a workout buddy or being part of a big class definitely makes it more enjoyable (and more difficult to skip)

1
1edb06ded9ccf098a4517ca4a7a34ebc

on May 13, 2013
at 02:11 PM

Current:

*every morning: 1 set of max push ups. 1-2 mile run or sprint repeats.

  • I throw in pistol squats sporadically throughout the week.

Strength workout (3x per week)- AT THE PLAYGROUND

  • workout A: 4 sets of max front levers. 4 sets of max muscle ups. 4 sets of max one arm push ups.

  • workout B: 4 sets of max muscle ups. 4 sets of max one arm chins. 2 sets of max freestanding handstand presses. 4 sets of max dragon flags

  • After that, I just work on more calisthenics tricks trying to improve or learn (i.e. human flags, parallel bar handstand press, hand stand walks, etc). I also throw in some bicep (close grip chins) and triceps (bodyweight skull crushers) isolation whenever I feel like it.

-climbing workout (3x per week) ** I go to the rock gym and climb for about 2 hours.


I used to be a total gym rat like it sounds like you may be. luckily I had been incorporating heavy weighted chins, pull ups, and dips as a staple to my routine for about 5 years, which made switching to more calisthenics based workouts a lot easier. Now I mostly just keep trying new tricks on top of a basic strength routine, which keeps things forever interesting and challenging for me. Hope that gives you some ideas.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:59 PM

I would do just bodyweight exercises, but I don't think it's very pragmatic when trying to build muscle. I think we have different goals. Your goal is to learn new movements? Mine is to build muscle and strength. It's neat that you can work with your bodyweight, but that's only like what, 140, 150 lbs?

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:47 PM

I would do just solely bodyweight exercises, but I don't think it's very pragmatic when trying to build muscle.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:52 PM

I would do just bodyweight exercises, but I don't think it's very pragmatic when trying to build muscle. I think we have different goals. Your goal is to learn new movements? Mine is to build muscle and strength.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 13, 2013
at 01:27 PM

just the gym or track workouts too? I mostly just do upper body stuff at the gym because I am doing two track workouts (read old school HIIT) a week, one vV02 run, and a two hour basketball or soccer session.

But, in the gym I (currently) do:

Day 1: Pull ups, dips, overhead press, renegade rows, Farmers Walk (with kettles), pushups

Day 2: Hammer twists (with kettles), handstand pushups, bench press, dumbbell snatches, inverted rows

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 13, 2013
at 03:52 PM

Goal is really just general strength. I am transitioning from endurance cardio to more hiit. Mostly because of boredom. So I cut out the squats and dead lifts for now. From a pure vanity perspective, I like the definition in shoulders and forearms

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on May 13, 2013
at 02:55 PM

WHat are your goals for you gym workouts? I can't tell if it's strength/strong man oriented or conditioning? You sound like a beast though, what with the farmers walks and renegade rows. This looks up my alley because I want to just build muscle and get really strong.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 13, 2013
at 06:02 PM

I would add that about half of my "gym" workouts are bodyw eight. Pull ups, dips, pushups, handstand pushups, and inverted rows

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on May 13, 2013
at 09:51 PM

i usually do my workouts at home but when i go to the gym, i do things i can't do at home like those pull ups on the assist machine, heavy deadlifts, squats, and good mornings. i mostly stick to bodyweight at home because that's all i have.

as for reps/timing. it's always different. sometimes i'm in the mood for a rep challenge where i'll do a certain number of reps per exercise (say 50 reps per exercise for 300 reps total). other days i'll do time challenges where i'll work for 30 or 50 seconds and rest 10 seconds between exercises. it just depends what i feel like doing- both are challenging but being on the clock probably makes me work harder than doing a rep challenge where i go at my own pace.

my biggest thing is not taking breaks- i don't like when people wanna talk and stop my groove.

0
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on May 13, 2013
at 08:40 PM

My routine:

M/W/F: bodyweight cardio exercises (burpees, push-ups, etc.) in the AM; Jiu Jitsu in the pm. T/TH/SUN: weight training: squats, deadlifts, bench press, overhead press, plus some accessory lifts. Saturday: rest day!

I prevent boredom mainly by imagination, rather than by varying my routine: I put on some really badass music and pretend I'm in a training montage. Or that I'm a secret commando getting ready to fight the [insert bad guy from whatever book I've read lately here]. Dweeby? Yes. But it works. I also will make up entire stories in my head about the people I see at the gym every day. I have whole fictional backstories about them (they obviously have no idea)...like in my head one guy is a retired Marine who fought in Vietnam and now is masking his pain at his wife's untimely death by lifting the shit out of some iron. And another guy is in love with a girl who does CrossFit but he's really poor so all he can afford is a membership to my globo gym. So he's in there every day working on his squats (he has PERFECT form) in the hopes that one day he'll get the chance to impress this girl even though he can't join her box.

I just realized now how creepy that all is. Dear people at my gym: sorry!

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 13, 2013
at 07:10 PM

I do a vigorous walk up stone mountain every morning (about a mile-1.5 miles uphill) at 6am and come home to pull up bar, dip bars, bench press and free weights. In addition to those I do bodyweight exercises, like pushups, situps, jumping squats.

I hate not having any sore muscle groups, so the degree to which I work a body-part depends on which body-part is most un-exercised, though I usually like to do compound movements or work out my whole body. But I'll usually only work a single body-part (chest/arms/legs) to failure repeatedly on any given day.

I don't always lift heavy and I don't always lift light. I haven't seen enough conclusive evidence that either way is superior for muscle mass gains. I like to mix it up, sometimes I just want a hard burn, so I'll do high reps or slow reps, sometimes I just want to max out so I'll lift very heavy for low reps.

I work out at least an hour a day most days per week. About 30 minutes of that is vigorous activity (either sprints or speed walking up Stone Mountain) and at least 30 minutes of that is resistance training, sometimes heavy low reps, sometimes light high reps/more time under tension.

0
3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on May 13, 2013
at 05:54 PM

Like you, I get bored. I've started doing a few improvised routines.

First, kicking the punching bag. I try to kick as high as I can (to stretch and get full range of motion) while holding onto the frame. I can usually do about a dozen or so, then switch legs. That'll leave you breathless!

Second, carry heavy weights. I was at the gym and I saw the landscapers outside carrying bags of mulch, and they looked tired. I thought about the paleo aspect of it and thought that just carrying around heavy stuff was probably a good natural thing to do. I'll pick up two 40 lbs (I'm not that strong) weights and walk around the perimiter of the gym and then put them back. I'll do this inbetween a couple of other exercises.

Third, Rearrange the kettleballs. We have a couple shelves, some are right across from each other and some are next to each other. I'll pick some heavy ones and move them from shelf to shelf, which involves bending and twisting. I alternate each hand to pick and move to try to be balanced. I get a lot of "what's he doing? Oh, interesting" looks on that one. I figured this exercise was a lot like normal working motions in the real world.

All in all, I do strength training and the above once a week, and then sprinting once a week. I try not to do more than 45 minutes of either type of exercise, but I try to push it as hard as I can. At my age (almost 50) I find that if I do more than that a week, I get very sore and exhausted. I've also noticed that I've gained weight and lost pant size. I also get a lot of compliments, so I think I've got a formula that works for me!

0
D8cb81a31bab1d3d9369feeec8ca4549

(8)

on May 13, 2013
at 04:45 PM

Stop going to the Gym. Equipment by design, makes us perform generally artificial movements. Go outside and learn to leverage your body weight. The possibilities are endless. You will be less likely to plateau. You will save money. You will oxygenate better. If you have no idea how to leverage your body weight - I suggest you take up Yoga and TACFIT from Scott Sonnon.

0
8894ece18cd108655ed18f2056172c1c

(250)

on May 13, 2013
at 04:05 PM

As strength training is being shown to be monumentally important, I focus on those big 3 lifts (sorry I know you said you were getting tired of them) 2-3 times a week. Following that, I'll do a brief Crossfit style wod (basically, HIIT). I also take 2-3 days off per week to ensure adequate rest/recovery. That last point--the rest and recovery point--has been a focal point recently, and it's helped so much I can't even tell you. I work out very hard, so taking a full 2-3 days off/week is vital. Also, if I'm feeling particularly run-down, I just don't work out. I've found that to be very helpful too. Up until recently, I would work out 5 days a week no matter what, and each of those workouts would be extremely intense. Now, some days, I'll do strength and then just leave--no HIIT or wod. Other days, I'll do them both. Basically, I'm focusing as much on the rest component of my exercise routine as I am on the workout component. That shift in focus has been a game-changer.

0
048dd52752c45129c1212bfffb37ca72

on May 13, 2013
at 01:41 PM

It depends a lot on your goals. For me it's pretty special case since I'm now more focused into endurance running races but still want to manage to maintain some decent muscle mass as I enjoyed the bodybuilding mindset lifestyle. But the two things at the same time (endurance + strength) are pretty difficult to master so now I train more focused on improving endurance and just muscle maintainance.

For this I do 3 to 4 typical sessions of isolated muscle training, ie: biceps/abs on monday, tuesday is for track work, wednesday may be chest/triceps if running but I may put leg training here if not schedulable into another day because races are approaching, then on thursday/friday I may do the back and shoulders/traps.

I train in the typical 4x10 rep for 3-4 exercises per group but I'm not strict with this, I may do some negative splits or a pyramid set like 4x10-9-8-7 if pushing the weights -> hypertrophy style of training.

Some days If I expect a hard training session for endurance running I may switch to some more strength specific training avoiding too much usage of glycogen stores so I do more weighted 6x6 reps or so and I choose then Olympic like movements so I have some variation.

Some other random days if I'm bored and I feel like it I can add some crossfit routines or callisthenic movements like the ones from Convict Conditioning.

Saturday is usually rest day but I may do some walking plus abs, pushups or core exercices on the grass if I feel like it but mild exercise and then on Sundays I usually have a race or a long run so it's no-no for strength training hehe.

048dd52752c45129c1212bfffb37ca72

(3150)

on May 13, 2013
at 04:59 PM

Well, seems like someone doesn't like my routine... hehe

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