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Hitting the gym

Discussion in 'Road Side Pub' started by jmsa540, Apr 16, 2019.

  1. jmsa540

    jmsa540 Well-Known Member Established Member

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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.
     
  2. DiB14-SAFD

    DiB14-SAFD Active Member Established Member

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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.
     
  3. Burko

    Burko Member Established Member

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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
     
  4. Chersch7406

    Chersch7406 Active Member Established Member

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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.
     
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  5. ON D BIT

    ON D BIT Finish First Established Member

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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....
     
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  6. black92

    black92 Hot rod Lincoln Established Member

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    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.
     
  7. TK1299

    TK1299 Get on the banned wagon Established Member

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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.
     
  8. TK1299

    TK1299 Get on the banned wagon Established Member

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    YouTube CT Fletcher and enjoy the wisdom
     
  9. jmsa540

    jmsa540 Well-Known Member Established Member

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    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
     
  10. Burko

    Burko Member Established Member

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    ISYMFS!
     
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  11. GodStang

    GodStang Well-Known Member Established Member

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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.
     
    Last edited: Apr 17, 2019
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  12. jmsa540

    jmsa540 Well-Known Member Established Member

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    Could you email it? Ill look into it.

    Sent from my SM-G892A using the svtperformance.com mobile app
     
  13. TK1299

    TK1299 Get on the banned wagon Established Member

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    OIC. I thought you were asking more generalized opinions.
     
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  14. slow poke

    slow poke Active Member Established Member

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    Don't write anything down.

    Go 5 days a week. Pick a bodypart or 2 for eaxh session.

    Eat the same thing everyday at the same time.

    Do steriods.
     
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  15. GodStang

    GodStang Well-Known Member Established Member

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    Would be glad to. PM me your email address.
     
  16. 03Sssnake

    03Sssnake TK-421 Established Member Beer Money Bros.

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    bingo, most stop the reps when it starts burn, that's when you should start counting your reps :D
     
  17. BlckBox04

    BlckBox04 I am the liquor Established Member

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    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
     
  18. My94GT

    My94GT Well-Known Member Established Member

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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
     
  19. GodStang

    GodStang Well-Known Member Established Member

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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.
     
  20. 03Sssnake

    03Sssnake TK-421 Established Member Beer Money Bros.

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    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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