I've recently started exercising (bout a month and a half ago). Every other day I do jumping jacks, crunches, curls, and lifts. I'm up to 2 sets of 35 jumping jacks, 19 crunches, 20 curls, and 20 rows with a backpack full of books and a 15 pound weight that I found at goodwill. What other exercises should I add to my routine? Am I missing any major muscle groups? I know nothing about exercise except that you're supposed to take a day off between workouts.
Good job bro.
No push ups?
I thought curls and lifts were good enough for my arms. Should I also do pushups?
The frick is a "lift" ?
Generally for upper body you need 1-2 pushing and pulling compound exercises per plane of movement.
So something like:
>Pull-ups/Chin-ups (vertical pull)
>Rows (horizontal pull)
>Dips ('vertical' push)
>*Push-ups (horizontal push)
>Squats
>Hip hinge aka Deadlifts (One legged, Glute Bridges etc.)
*Once Pushups are too easy to do(30+ reps), switch to Pike Pushups for better shoulder development.
It's usually advised to either keep up the balance between Pulling and Pushing movements or have more Pulls for shoulder health and posture reasons.
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/
Jumping jacks is a cardio.
Crunches and curls are accessory work.
I'd add some Calf raises too.
>lift
I meant rows, I corrected later. As I said I know nothing.
Push ups are the goat make sure you go all the way down until your touches the floor I can do 4.
I'm like op but I have a job and can afford a gym membership, am I missing anything?
Mon/wed/fri
Curls
Bench press
Lat pull down
Tue/thur
Ab machine
Deadlifts
Squats
Bench press > push ups right?
>am I missing anything?
shoulders
Sweet thanks, overhead press on upper body days it is. I'll just do a little less cardio on those days.
Cute, I want a wife like this. I'll be the knight to "slay" Fafnir and noone can stop me in my quest.
(btw I was curious, the artist of this painting is j.c leyendecker and story of behind this one is life goal)
Queston is whats your goal?
With whatever meme stuff youre doing youre going to gain some endurance in those movements and likely some increase local glycogen storage temporarily for the main workers and thats pretty much it.
>Queston is whats your goal?
To have an attractive physique and good health. I am currently obese but only technically at exactly 30 bmi.
Stretch goal: to be able to run 2 miles in 15 minutes.
First loose the weight. Through the lifestyle change of having a good diet and doing lots of cardio. Things youre doing dont really help in this.
Then start moving actual weights to get good phsique. Things like
this anon posted.
To run you need to train running. Its entirely different. First you need to be normal weight however, then you need to learn how to train running because there are lots of details when you try pushing pace and distance. Hit the run threads here.
Oh ok. I was told that if you don't do strength training while on your calorie deficit you'll end up skinnyfat. There's so much contradictory information idk what's real.
Thank you for your advice anon.
Here OP:
lat pull down 3x10
curls 3x10
bench press 3x5
overhead press 3x5
ab machine 3x10
deadlifts 3x5
squats 3x5
Is 100#s a good starting place for all the barbell workouts? So if the bar is 50 two 25# plates?
Lat pull downs or barbell rows?
Turns out you can skip core if you do squats. Behold my all in one smith machine beginner workout routine.
bench press 3x5 80#
barbell curls 3x5 80#
overhead press 3x5 80#
deadlifts 3x5 80#
rows 3x5 80#
squats 3x5 80#
Just got back. Dead lift was easy but really only felt it in my arms because I guess I didn't drive with my heel enough? Rows were completely fricked, 100% arms 0% "back" and that's probably because I used too much weight, trying 50# next time. But the squats. I can't even walk my legs are jello. Yes I'm doing front squats ab machine is an unnatural unnecessary movement that spines aren't designed for.
>only felt it in my arm
You mean forearms right? I hope you do. Thats because weak grip and its normal.
>100% arms 0% "back"
Its hard to do rows right but when you understand it you always do it perfectly. Listen up looser, Ill give it to you. Right now as youre standing, push your shoulders inwards together. Like try touching them to your chin. This is your starting position. Now roll your shoulders back and try to make them touch each other behind your head. This is the rom you want to do thats pulling the barbel up. Its going to move the barbel just a few cm up and down. Stop trying to make the bar touch your chest. Nail this down first with a barbel. If you do it right your back will be set on fire. Nail it down then move on to making it touch your chest.
>you can skip core if you do squats
You can skip workouts. Doesn't mean that you should do that.
There are many weighed exercises that put a lot more empasis on your spinal erectors comparing to your abdominals(which are antagonists), so generally you'd want to strengthen the weak links(reduce/remove the limiting factors).
It also looks good.