Need Suggestions/Help

TomB919
TomB919 Posts: 11 Member
edited November 17 in Fitness and Exercise
The photo on my profile has too much weight! LOL. I am getting back to the gym after a long hiatus. I have some old sports injuries that affect my flexibility and the ability to build strength. I am at the very bottom of the chain working my way up. I'm the weakest person at Planet Fitness. "Not good" Been doing all of the LF machines every day for 3 weeks. Need to change up my workout getting bored. Suggestions on how to break down my days? Arm legs, chest shoulders, ect. 5 days a week...

Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    My recommendation if you want to get strong is strong lifts or Wendler 5-2-1. However, these programs won’t work very well at Planet Fitness.

    PS, that isn’t too much weight, other than his form is off. Never sacrifice form for more weight.
  • TomB919
    TomB919 Posts: 11 Member
    Thanks I will check that out!
  • TomB919
    TomB919 Posts: 11 Member
    great thanks!
  • TomB919
    TomB919 Posts: 11 Member
    What would be a good 5 day program for weights. I am sticking to machines and dumbbells until I make some strides. so no strong lifts for now...I have been working every body part every day but I know I need to break it up?
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Leg press (M), straight leg deadlifts (DB), chest press (M or DB), lat pull downs(M), overhead press (M or DB). Do three sets, 8 - 10 reps with good form. Once you’re doing all three sets at 10 reps, add weight the next time. Do this three times a week, skipping one day in between. If you want to do a little something on a fourth day, I’d do abs and something to improve your grip (hanging from a bar).
  • barryplumber
    barryplumber Posts: 401 Member
    Don't give up on the machines they are really important to develop good form which is more important then lifting heavy.
  • purnellespinosa
    purnellespinosa Posts: 1 Member
    I use a 6-day split: Push, Pull, Legs; Push, Pull, Legs. You can have a day off in between or at end of the 6. 1st 3 for me are Heavy (3-5 Rep range...progressive overload), 2nd 3 are Hypertrophy/Dynamic (8-12 Rep range, Bands, Pause-Reps, etc).
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Since you're getting back into it, a full-body workout done every 2-3 days is ideal. Bodypart splits are more for those with several months of consistency under their belt. But even for them, a full-body workout can work well.
    New Rules of Lifting for Life is a good program for your age bracket.
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