GYM RATS!

mariahgetsskinny

What does a typical day/week look for you at the gym? How much cardio? Strength training? Duration?

Starting up tomorrow and I just want to know what others workouts look like!:)

beautifulbeast11

I'm trying to build muscle so I have 6 days weights (1 hour sessions), 2 day calisthenics (30-45 min sessions), and 2 days cardio (boxing 1 hour). All on specific days, certain muscle groups alternate. It all depends on your goals lady!

sunsnstatheart

Have you developed some specific goals like, get stronger, lose fat, gain muscle, etc.? If this is your first go around its helpful to think about that. At the same time, just getting into the gym and starting to use the weights, etc. is good because it gets you comfortable and learning.

I have been lifting for a few years now but I just started Wendler's 5/3/1 program on a 4 day split - Monday, Tuesday, Thursday and Friday. I also run two to three days a week. Women's programs can be pretty similar, looking at Strong Lifts and the New Rules of Weightlifting for Women, both of which demonstrate that women and men can lift the same way, just get different results due to differences in hormones.

Crankstr

I lift 3 days...and might do cardio on a different 2
i believe it is a more efficient use of time to lift a full body routine with mostly compound moves, and maybe some accessory thrown in.

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

http://forum.bodybuilding.com/showthread.php?t=148036063

Flixie00

Strength training 4 days plus 30 to 60 minutes cardio

1 day straight cardio 90 mins

1 day I run

jayche

3 days on, 1 day off, don't really follow it by the week.
Legs/Push/Pull I alternate between strength (low rep) and hypertrophy (high rep) days.

dad106

Monday:Yoga
Tues: Rest
Wednesday:Weights
Thurs:Rest
Friday:Weights
Sat:Some form of Cardio
Sunday: Weights

Or At least, thats what it will look like as soon as I finish up my last session with my trainer tonight

714rah714

2 hours of cardio, 4 days a week, 2 hours of strength training, 3 days a week

Emile_Jarreau

How much is different for everyone. The thing I strive for now...is "the least effective dose for the goal."

Meaning do the least workouts no matter cardio, strength or yoga required to achieve the current goal with a given workload. When just starting out, two days at 30 minutes of "work" is all that's needed until the body adapts. Then adjustments can be made.

Testing of results based on the efforts used will give the best planning layout for an exercise plan.

The main reason for this is that is the body has a breaking point that needs to be adhered or understood so we can avoid burn out. It will require more over time , but that timeline is going to be different for each of us.

In addition, the best place to start is with the diet. Eat to win by being in alignment with performance, "the Look" or quality of life you want to achieve. Eat enough to support the workload and sleep to allow recovery. No need to over work the body unless the goal is other than weight loss.

From starting 38 years ago with just doing basic stuff to full days of very 16 hour days of physical training for becoming a candidate for the US NAVY SEALS...workouts have been an ever changing metric over time.

Enjoy your process...be open to change...and keep it sexy

Emile, Mr. Fat Loss

MichaelVakili

When I'm not tired of my work. Basically 3-4 times per week- strength training (~30-40 min) + cardio (rope jumping/running/punching bag) ~10-15 min.

FullOfWin

I lift 3x per week. In a gym. I'm not a gym rat though.

Crankstr

I lift 3x per week. In a gym. I'm not a gym rat though.

and this^

OkieTink

Not a gym rat but...

I lift 5 days a week in the morning
I run 1 mile in the morning, except on leg days.
I run at least 2 miles a night, 5 days a week, even on leg days.

anzi888

This is what I aim for every week. I'm usually pretty good at following my schedule...
Cardio (usually spinning or ringette) 3-4 times a week.
Weights (usually Body Pump) 2-3 times a week

So minimum of 5 workouts and a max of 7 every week. Once in a while on the weekends I'll stuff both in a day to take an extra rest day or to burn a crappy eating day.

I haven't lost that much in pounds since I've started this routine two months ago (3-4lbs) but I have lost 5 inches. (This is the best routine I've found in the last few years)

MuslimFitnessInstructor

i am a gym rat

monday I run for 45 mins and then do weights with my trainer for 1hr

tuesday i teach cycle for an hr then I do 45 mins of zumba or run for 45 mins

wednesday run for 45 mins then 1 hr of weights with my trainer, i teach water aerobics in the PM

thursday i teach cycle for a hr then I will either do zumba or run for 45 mins, in the PM i teach cycle again

friday pilates for a hr then 1 hr weights with a trainer, i will meet a friend and go for a run in the PM

saturday I teach cycle

sunday I rest

BTW this will change weekly , depending on if I teach extra classes or not.

aelunyu

Almost no cardio...unless i'm dieting in preparation for something.

10 minutes on some bike or elliptical (just for blood flow)
50 or so minutes of weights
15 minutes of foam rolling
10 minutes of stretching.

When I need to diet:

I do 45 minutes of moderate cardio far far away from my weight lifting time. thrice a week!

downtofour

2 days running on treadmill... 25 min- 3 miles

2 days strengh training classes (1 hour classes)

1 day spinning class (1 hour)

1 day step class (1 hour)

fridays off !

__RANDY__

What does a typical day/week look for you at the gym? How much cardio? Strength training? Duration?

Starting up tomorrow and I just want to know what others workouts look like!:)

5 maybe 6 days

4 days lifting no cardio

1 maybe 2 cardio

I do my lifting fast and cardio faster so i'm out of the gym right about an hour.

n0ob

Keep in mind, I'm an advanced lifter and a beginner type workout tires me out too bad over the course of a week, so this is not an optimal workout program if you're new.

My routine (actual days of the week vary, but I do 4 main workouts per week). set #'s are working sets only, I usually warm up on the first couple exercises and routines are posted in the order I do them at the gym.

Chest:
Bench 3x3-10
DB Incline Press 3x8
Weighted Dips 3x8
Tricep pushdown 3x8
Tricep Curl 3x8

Back:
Deadlifts 3x2-5
Barbell Rows 3x5-8
One Armed Rows 3x6-8
Pullups 3x5-10 (depends on if i do them weighted or not)
Seated DB curls 3x8

Shoulders:
Barbell OHP or Arnold Press 3x5-8
DB front raises 3x8
Lateral Raises (machine) 3x8
Internal Rotation 3x12 (rotator cuff exercise)
External Rotation 3x12
(sometimes I'll do more tricep work here, sometimes not)

Legs:
Low Bar Backsquat 3x3-10
Leg Extnensions 2x8 one legged, 1x8 two legged
Prone Leg Curl 3x8 (sometimes one legged sometimes both, sometimes I mix the sets)
One Legged leg press 3x8

I will sometimes do a fifth workout the day after my shoulder workout (the lightest one to me) to do more work on bench or lower body (usually DB bench or squats).

taso42

Should be based on your fitness and body goals, not what others are doing. How are you starting up tomorrow without any routine set?

FullOfWin

Should be based on your fitness and body goals, not what others are doing. How are you starting up tomorrow without any routine set?

Oddly I did not pay enough attention to the OP to determine that this is exactly what needed to be said

ArroganceInStep

I'm on a 2 week rotation so it's a bit too long to put here, but I shoot for 5-6 days of exercise a week for 1-2 hours at a time. Mostly strength but some cardio too.

Mummyadams

Mon - Gym - weights
Tues - CrossFit
Wed - Gym - weights (or rest)
Thurs - CrossFit
Friday - Gym - weights
Saturday - Bootcamp (cardio)
Sun - Rest

jimmie65

Mon - Heavy lifting - deadlift, bench, circuit training
Tue - Sprints and Plyometric, Cycling
Wed - Sandbags, kettlebells, and now working on cleans and snatches
Thu - Run, cycling
Fri - Heavy Lifting - squat, overhead press, circuit training
Sat - "Free" day - new exercises, or just randomness
Sun - Rest day

_the_feniks_

6 days/week; 60-90min of strength training; 10-12min of jumping rope

yoovie

all strength, not enough cardio, about an hour

when Im alone I do a lot of filler activities, pushups, kettlebell swings, jump pull ups to fill up an hour. If Im with my gym buddy, we alternate on a machine - so im there longer but doing slightly less - usually this happens when Im learning something new - not when I come in ready to do a routine im used to, together or apart.

But my goal is to spend 45-60 minutes there 3 times a week.

Im also aiming for 2-3 5 mile runs per week right now - but that's working for speed - the cardio is an added benefit that isnt really my focus, it will just happen.

I spent so many years doing cardio that I avoid it mentally - scared to slip back into caring too much about it, focusing too much on it and putting too much pressure on myself with it that is swallows me whole again.

IronPlayground

I'm in the gym 4 days a week doing strength training. I usually workout for about an hour to hour and a half. The duration of my workout depends on the intensity. If I'm doing a low weight deload week, I try to keep only a minute between sets. If I'm lifting heavy where the intensity is much greater, I may need a longer recovery and rest for 3 minutes between sets.

I don't do any cardio now. I will probably add one cardio session per week in a couple months.

Discoveri

Here is my routine:
Monday- Racquetball or bootcamp
Tuesday- Run (35 minutes of running mixed with 25 minutes of walking). Bootcamp
Wednesday- Bootcamp or racquetball (which ever I did not get to on Monday)
Thursday- Bootcamp
Friday- Rest
Saturday- Sh'bam (a dance class at Golds)
Sunday- Body Combat or Rest

My bootcamp consists of some cardio (running/stairs), weights and body weight exercises. It is awesome! I would love to be able to add in some swimming but my gym doesn't have a pool

palmerar

If you've just joined a gym, see if they offer a free session with a personal trainer. If you workout with a trainer, who is trained and certified to adapt effective workouts to people based on their individual needs you can get a good idea of where you need to start. If you can afford it I would suggest getting 3 or 4 sessions with a trainer, even if its just for 30 mins at a time. If you are new to working out in a gym this is a great way to get comfortable with the equipment and learn safe and proper technique.

waskier

Have you developed some specific goals like, get stronger, lose fat, gain muscle, etc.? If this is your first go around its helpful to think about that. At the same time, just getting into the gym and starting to use the weights, etc. is good because it gets you comfortable and learning.

I have been lifting for a few years now but I just started Wendler's 5/3/1 program on a 4 day split - Monday, Tuesday, Thursday and Friday. I also run two to three days a week. Women's programs can be pretty similar, looking at Strong Lifts and the New Rules of Weightlifting for Women, both of which demonstrate that women and men can lift the same way, just get different results due to differences in hormones.

This^^^^. It depends on your goals. When I was focused on losing weight I lifted 3 days a week alternating upper and lower body and I did cardio 3 days a week. When I began to focus on races I cut lifting to 2 days a week and ran 4-5 days a week.

Right now I am training for my first half Ironman. I am swimming 3 days a week (weakest area), running 3 days a week, cycling at least 2 times a week, lifting 2 times a week and fitting in yoga for flexibility when I can. I do not recommend this routine if you are only focused on fitness. It is very tiring!

Sarauk2sf

Should be based on your fitness and body goals, not what others are doing. How are you starting up tomorrow without any routine set?

^^yep