Quote:
Originally Posted by pgviper
REACHING OUT FOR HELP!!!
Going to the gym has been my absolute favorite thing to do for the past ten years or so. Participated in a fit competition in college and then moved into power lifting and put up some descent max numbers:
Bench: 315 x 1
DL: 405 x 5
Squat: 335 x 8
Height: 5' 9"
Weight: 175 - 185
Within the past year and a half or so, life has been so chaotic that I just can't get myself into any sort of routine. Some weeks I get to the gym 2 times, sometimes, I have a good spurt of 5 times. Whatever it may be, it isn't consistent. My diet likewise is not consistent.
My question is:
What type of gym routine do you recommend for someone who is not able to make it to the gym consistently?
First solution I have tried:
having 3, 4 and 5 day routines with same goal and cycling through them depending on days I can make it to gym. First problem is that if I start a 4 or 5 day routine, chances are I don't make it through all the days. Likewise if I start a 3 day routine, I have no motivation in case I get a free day.
Second solution:
Focus on cardio. Cardio doesn't need any type of specific routine. You just have to do it. But then I feel like i'm getting smaller which I'm sure everyone here understands is not what you want to have happen.
Current solution:
Chest / Back - Heavy lifting (2 or 3 exercises each)
Legs / Abs - Focus on squat and then extensions and curls, again heavy lifting
Shoulders / Arms - (2 exercises each) Again focus on heavy movements
Crossfit Day - Do some crazy all body crossfit workout for stamina. Currently tried the following and thought I was going to die
run a mile
10 db squat press
10 pull ups
20 pushups
30 bodyweight squats
rest / repeat for as many sets as you can make it
run another mile
Current solution seems to be working ok. But in the next month, I am starting work that will last to the end of december which will keep me tied up from at least 7 a.m. to 7 p.m. and since i've always been a middle of the day gym person. No idea what i'm going to do.
ANY ADVICE IS WELCOME! Thanks in advance.
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I am in a similar situation where I cant always get to the gym or dont have a ton of time in the gym. Here is what I do.
3 Day Cycle
Day 1: Chest.
Major Lifts: Start with regular Bench, then move to Incline and Decline Bench.
Ancillary Lifts: If time allows, get several Fly Variation Exercises then do Bis/Tris last.
Day 2: Deadlift Day.
Major Lift: I did the 100 Rep Deadlift Workout for 10 weeks and had great results.
https://www.t-nation.com/workouts/10...ap-bar-workout or just do a high weight, low rep workout or any deadlift regimen you enjoy. However, keep in mind that this is also counting as a leg day, so keep that in mind when choosing a deadlift workout.
Ancillary: Once done with deadlifts, hit leg extensions/leg curls type excersises. Then Rows/Pull downs then arms if time allows.
Day 3: Shoulders.
Major Lift: Overhead Press, Cleans, Shrugs for the main lifts,
Ancillary: front and side raises then arms if tim allows.
If I am able to make it a 4th day, I will either hit the ancillary lifts that I missed on the 3 days or, if I was able to make it through all those lifts, I do the major lifts again with similar weight/reps as the original days. Bench, Deadlift, Overhead Press, Cleans.
Optional 5th/6th/7th are Cardio, Abs, High rep/low weight major lifts.
This has worked out best for me since I can get through the major lifts in about 30minutes, and will at least keep strength/size up until I start having more time for the ancillary lifts. These 4 lifts, Bench, Deadlift, OH Press and Cleans should be the staples of any workout routine, and adding in squats will also help, but isnt needed if doing that 100 rep deadlift workout. And, I hate cardio so doing those on the optional days is a win/win for me.
As for diet, it is tough but you have to set your mind to following it. Ive resorted to making my lunches/snacks on Sundays, so I can just grab and go during the busy week. Salads with chicken are always easy and stay fresh, lots of nuts, and always having a protein shake or 2 on hand makes for quick and easy snacking.