Hitting the gym

jmsa540

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Guys, I'd like to get back in the gym. I want a simple workout to make gains. I'm looking for an schedule that computes my max rep and I do a percentile off of this throughout the week. I've googled it but no luck.
 

DiB14-SAFD

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When I first got back into the gym about 6-7 years ago I used an app called JeFit. It’s allows you to track your workouts and estimates your max based on your reps/weight. It also has different workout routines listed to target whatever area you want.
Once you get back in the rhythm you can work on calculating your macros and setting up your bulk/cut cycles.
 

Burko

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Kizen training has good workout plans for different goals including Marco logs check out there website I’ve done a few of their routines cycles and always get positive results
 

Chersch7406

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I have seen a lot of progress with keto( flame suit on). But along with cutting and a good diet and workout I have lost 20lbs and gained a lot of definition. I am by far not a skinny person at 219 but I know I feel better and am more active with my life. For my schedule I was getting up at 4am and working out till about 6am with cardio and weights every day.
 

ON D BIT

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I like heavy and slow. Heavy 6 to 10 reps until failure. If you can do more than 12 reps it’s too light. I also like to do only one or two sets and move on to next lift. Short sweet complete muscle fatigue workout 3 to 4 days a week.

Although I’ve been slacking for the last 8 months....
 

black92

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I like heavy and slow. Heavy 6 to 10 reps until failure. If you can do more than 12 reps it’s too light. I also like to do only one or two sets and move on to next lift. Short sweet complete muscle fatigue workout 3 to 4 days a week.

Although I’ve been slacking for the last 8 months....
To expand on this, I used to do something similar in HS. I'd do butterfly's with dumbbells to failure, with the same idea of picking a weight that you fail within 12 reps or less. Once you hit your failure point, you immediately start benching as many times as you can with the same idea that you fail in less than 12 reps. You will need a spotter and you will have a lighter bench than you think. Now I'm getting motivated!!!

Edit: You only do one set and then repeat for incline.
 

TK1299

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Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.
 

jmsa540

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Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.
I used the program im asking for in HS, it worked for me. Thats why im ssking for help to find it.

Sent from my SM-G892A using the svtperformance.com mobile app
 

GodStang

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Wendler 5/3/1 is one that matches your description. I have an excel spread sheet that does all the calculations for you for Shoulder press, Squat, Dead lift, and Bench.
 
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03Sssnake

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Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.

bingo, most stop the reps when it starts burn, that's when you should start counting your reps :D
 

BlckBox04

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I have seen a lot of progress with keto( flame suit on). But along with cutting and a good diet and workout I have lost 20lbs and gained a lot of definition. I am by far not a skinny person at 219 but I know I feel better and am more active with my life. For my schedule I was getting up at 4am and working out till about 6am with cardio and weights every day.

A friend of mine has been doing keto for almost a year and no homo he looks really good. very defined and you can tell he's got no water weight or fat just pure cut muscle
 

My94GT

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I’ll be the odd ball and suggest maybe working with a reputable coach. I know a few of you want contacts.

When getting started it is the best time to see optimal results so my opinion is that is when it should be a more focused and assisted approach.

Just going in and only lifting heavy is not a balanced approach and for many new in the gym often leads to injury. You’ll want a balanced program that can include some heavy progressive over load with large compound lifts but also incorporate volume which has been proven to be very helpful with hypertrophy.

Just my opinion
 

GodStang

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Bro, don’t get caught up in calculations and percentages of max and reps. Simple recipe.... go to gym, pick up something heavy, multiple times. When you’re wore out, keep going.
Everyone’s body is different and a program that might work for one person, may not work for you.
I never know how many sets or stations I’m going to do. I only know what muscle group I’m working on a given day. The routine part of working out is staying consistent with going and your meals. Your body will tell you when enough is enough or if you can go for more.

bingo, most stop the reps when it starts burn, that's when you should start counting your reps :D

Problem is this is the point most people start losing form and injuries start, but everyone's body works different and if this works for you then have at it. I do a mix of both. I do Wendler 5/3/1 and then I do crossfit mixed in with heavy cardio.
 

03Sssnake

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Problem is this is the point most people start losing form and injuries start, but everyone's body works different and if this works for you then have at it. I do a mix of both. I do Wendler 5/3/1 and then I do crossfit mixed in with heavy cardio.

I should clarify I only do that/higher reps with lighter weights that are easier to manage, even when form starts to go. When I go heavy I go lower rep sets.
 

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