What's your routine?
Chest: Incline bench, bench, pectoral flys, shoulder press, lateral raises, tricep dips, crunches, leg raises.
Legs: Squats, leg press, leg extensions, leg curls, romanian deadlifts, calves
Back: Barbell rows, cable rows, lat pulldowns, barbell curls, biceps machine, abs machine, leg raises.
Diet-wise, I eat 1800 cals: 189g protein, 160g carbs, 35g fat. Basically I eat the same thing every day, which is a lot of chicken, veges, and protein shakes. I do HIIT 2-3 times per week on rest days in between lifting.
My goal is to get to 19% body fat. I'm at around 22% now so still some way to go. Pretty jealous of guys and your testosterone. I need some more of that for my measly bench press :(
Not sure how much you weight, but I normally go by 1.5 my body weight in KG. So for 80kg, I try to reach 120g.
Obviously that my vary for a female.
My 3-4 day a week workout begins with a compound lift and then more targeted lifts. I hit each muscle group twice in a workout. Benefits of compound lifts include increased testosterone and generally looking like a bad ass.
I work my core during each workout to promote stability and prevent lower back strain. Warmups include 10 yards of high knees, butt kickers, and high kicks.
deadlift 5 sets, bent over row 5 sets, barbell shrugs, 5 sets.
planks, side planks
deficit deadlift 4 sets, cable pull down 4 sets, front and rear deltoid lifts with db 4 sets
snatch or cleans 5 sets, bench press 5 sets, overhead press 5 sets
inclined bench press 4 sets, push press 4 sets, kettle bell snatch or clean 4 sets
squat 5 sets, close grip bench press 5 sets, barbell curls 5 sets
roman chair and side roman chair
*leg press 4 sets, tricep kick back 4 sets, hammer curls 4 sets
Diet: Post workout recovery shake, protein in the morning and capping soda to 2 a week
Success Tracking: I am writing a workout logging application that provides analytics (maxes, etc.) based on the workouts you send via text message. I’ll post my email address if anyone is interested in trying it out
I currently lift 5 days a week
MWF -- benchpress, leg press, leg curl, seated rows and back extensions
T TH --- pull-ups, leg raises, overhead press, bicep curls, deadlift, dumbbell lateral raises and shoulder shrugs
At times I have been focused on lifting heavy and relatively few reps. Currently I am biased the other way, a lot more volume at lower weight.
Mix in some walking, jogging and "sprinting" for some cardio. At times I have reduced the weight training and bumped up the cardio for several months.
Goals: mix of health, functional strength and looking good
Eating: I have been on intermittent fasting for 4 years. Style is 16:8 with the occasional 20:4 or even 22:2 thrown in. I do not really restrict what I eat, but 90% of days I break my fast around midday with a very large multi-ingredient salad so that I am starting with the healthiest food.
During the summer, I try to swim 2-3 times a week for 20 minutes a day.
As far as my diet goes, I normally only eat once per day, which is a big lunch, followed by a snack or two later on, usually a handful of almonds or almond butter or something like that. My diet is high fat, moderate protein, and low carb. It has helped me maintain a comfortable weight for the past 2 years.
In my best years of working out, I managed to lose over 80 pounds, though I have put back on about 15 pounds again, but I do look more bulk than I did. Truth of the matter is, I am lazy. I have no desire to go to a gym or lift. So I have to do things to make myself work out. I guess I'd rather be coding than working out.
However I routinely move gearboxes and engine blocks around my home workshop, lift the car and turn spanners underneath it (trying to crack exhaust manifold studs while laying on your back and only having half a foot's worth of arm room can be an awesome workout on your arms, haha!), take the chainsaw out into the bush and lop up firewood, etc etc, as well as a morning routine of stretches. I try to keep quite active outside of office hours and do tasks which simulate the kinds of workouts people regularly do in gyms to make up for the tremendous amount of sitting I do 9-5.
Obviously I'm not setting targets and able to quantify my fitness from the things I do, however I've successfully staved off the 'programmers belly" for the better part of a decade and a half so far.
I have very little real-life need to lift heavy things or run fast, but training to do so gives me time for myself, increases mental fortitude and is actually pretty interesting when you don't just follow a program but try to learn to do your own programming. Plus compared to sitting on my ass 7 days a week, how I feel is just such a day and night difference.
I recently picked up both Tactical Barbell books and recommend them highly. The military theme was a turnoff for me, but the content is solid. It's more of a teach-a-man-to-fish approach to how to be able to train for a wideranging type of fitness without breaking yourself than a just-do-this type of rigid program, and I've been very happy with the results so far.
I have no goals. I had, I succeeded and lost my appetite. Just lifting because I like to do so. Diet is a sustainable one. Not going for abs, just try to stay healthy with no gut sticking out.
The keyword in lifting and related stuff is sustainability. Just go for a routine and a diet which is sustainable so you can do it for a long, long time.
for those who claim they don't have time to train; please read
2- Doug McGuff's - Body by science
This is high intensity training!
Eat pretty well. Supplement protein shakes with minerals. Sea salt, oils (coconut, flax, hemp), various vitamins.
6'2" ~220lbs. Ideally would get to around 235lbs.
Diet is moderate carbs, higher protein and fat, but damn I like ice cream.
No diet. No defined frequency, I train when I can, which is not as often as I'd like.
I am at a point in which muscle gains don't come easily but I'm getting great strength gains and nice looks specially when I get to train more than three times a week. Rest pause style training is pretty fun too and since I'm training with machines pretty exclusively I am yet to suffer an injury. The downside is that due to the lower volume I cannot get away with eating as many carbs as before. It can be also quite taxing if you go to failure (which is an integral part of the original DC).
I could recommend it if you're like me and for some reason you cannot spend much time in the gym, but I think for a natural that has the time a typical Push/Pull/Leg or Arnold split (Chest+Back/Shoulders+Arms/Legs) 6 times a week 2x frequency is the best.
No specific goals. Everything's just easier if I do some kind of regular exercise.
Relaxed, CSIRO-like diet. Low carb, high protein, but I'm not super strict. It's actually annoying that I can't eat crappy fat food anymore. Eating something like a burger means slight stomach pain at night.
So in general: great improvement from doing "something", but I neither enjoyed nor really benefited from pushing for a lot of effort.
A few years ago I got a trainer and decided that I was going to be serious about lifting.
At my best I'm going 5 days a week in the morning when the gym isn't busy.
My split is chest, back, arms, back, legs. The reason I do 2x back is because my back is much weaker than my front.
Naturally I sit at ~185lb (84kg) but I know I can change this if I eat more consistently over a period of 2 months. Ideally I'd like to be at 200lb with 10-12% body fat.
My diet could be cleaned up dramatically. I'm naturally skinny so my biggest hurdle was just eating more. I'll generally eat four decent sized meals (foot long sub as an example) and a protein shake per day.
My current focus is contracting the right muscles for the exercise.
I lift on Monday and Thursday, and run at least 2 miles a day Monday through Friday. I used to lift four days a week, but I came to the conclusion that was too much and I needed a little more recovery time. It's working quite well, as I've lost about 20 lbs. over the last three months.
I joined a local club, thinking that my fitness would give me an advantage, and I ended up tapping out several times a minute.
Two years later, I'm now a blue belt, and won silver at a recent competition. I still tap all the time, but I also submit others. I now run twice a week, and lift occasionally.
I highly recommend BJJ to anyone looking for a fun destressing activity. It's essentially playfighting for adults.
I would be interested in knowing how many other people on HN feel this way.
I've used a routine like this in the past and succesfully added around 10kg of muscle to my frame. I'm getting back into it again after a back issue, so I wanted to get strong again.
Bench Press 2 X 10, 1 x 10+
Squats 2 X 10, 1 x 10+
Row Machine 2 X 10, 1 x 10+
Barbell Curl 2 X 10-15
Overhead Press 2 X 10, 1 x 10+
Deadlift 1 x 5+
Chin Ups 3 X AMRAP
Parallel Bar Dips 2 X 10, 1x 10+
I am confident you could add a few accessories here and there and still make good progression on your basic lifts.
Bench press 4 * 8
Squats 4 * 8
Overhead press 4 * 8
Chinups 4 * 8
Deadlift 4 * 8
Rows 4 * 8
Overhead press 4 * 8
I was 65kg last year and now I'm about 83/84. It helps that my trainer is an ex-bodybuilder + powerlifter and I train in a gym which is not your typical 'macho' gym but has a very supportive and challenging environment.
Chest + Triceps+ Abs
Back + biceps
Shoulder+ Abs + Legs
when i started the goal was weight management, as i was getting tubby as i was getting older. that part worked. now (9 years later), it is for fun.