If you could only pick one...
McGristy
Posts: 61 Member
I'm going to try to hit the gym a few days a week to incorporate more weights in. I'm just getting back into a healthy lifestyle and have been doing very well with my diet for the most part, losing over 10 lbs in the last two months. 50 to go! Normally when I exercise I just walk at a brisk pace, but I do need to build some muscle, but Baby Steps. I know ideally I should dedicate certain days to certain muscle groups and be at the gym 4-5 days a week but that's not something I'm going to do yet. I'd like to just start slow.
So my question is: I want to know the BEST handful of excersizes for muscle building that I'm going to do all in one day, along with my cardio. I'd like to do one or two from each muscle group each day along with my walking for a fast, but efficient full body workout. Any tips on what you like best?? I know Squats and Leg presses rock for lower body, and planking is awesome for abs, but what about chest, back and arms/shoulders? If you could only pick one or two from each group to do daily what would you pick??
So my question is: I want to know the BEST handful of excersizes for muscle building that I'm going to do all in one day, along with my cardio. I'd like to do one or two from each muscle group each day along with my walking for a fast, but efficient full body workout. Any tips on what you like best?? I know Squats and Leg presses rock for lower body, and planking is awesome for abs, but what about chest, back and arms/shoulders? If you could only pick one or two from each group to do daily what would you pick??
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Replies
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Squat
Deadlift
Bench
Overhead press
Barbell rows
Pull ups
Dips
Push-ups
Lunges
Planks0 -
ThePhoenixIsRising wrote: »Squat
Deadlift
Bench
Overhead press
Barbell rows
Pull ups
Dips
Push-ups
Lunges
Planks
Also don't do them daily! Hit every group every other day at most.
So you can lift
upper then lower and so on
Push, pull, lower
Or do full body but only every other day0 -
ThePhoenixIsRising wrote: »Squat
Deadlift
Bench
Overhead press
Barbell rows
Pull ups
Dips
Push-ups
Lunges
Planks
Thanks! I can't do a single pull-up, lol, so that one will have to be scratched off. Yes, I wasn't planning to do EVERY day, I'd die, haha. But I would like to do some from each body group every day. So I like your list (minus the elusive pull-ups...)! I did leg presses and squats yesterday and I can really feel it. I do lift heavy, even if I'm only doing a few exercizes!0 -
ThePhoenixIsRising wrote: »Squat
Deadlift
Bench
Overhead press
Barbell rows
Pull ups
Dips
Push-ups
Lunges
Planks
Thanks! I can't do a single pull-up, lol, so that one will have to be scratched off. Yes, I wasn't planning to do EVERY day, I'd die, haha. But I would like to do some from each body group every day. So I like your list (minus the elusive pull-ups...)! I did leg presses and squats yesterday and I can really feel it. I do lift heavy, even if I'm only doing a few exercizes!
Some from each body group every day I work out I mean. Not every day.0 -
I would do up to 3 full body workouts per week with a day of rest between. Women tend to recover faster than men, and can shorten the amount of rest time needed between workouts. If you are going to split your lifts, make sure you have adequate recovery between.
Additionally, rule of thumb is your heart needs a day of rest per week. However, that just means lighter cardio/endurance lifting, not couch sitting all day!
There are big rubber bands available to assist with pull-ups. There are also devices called assisted pull-up machines that could help with pull-ups. They are a great exercise for the back.
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I would do up to 3 full body workouts per week with a day of rest between. Women tend to recover faster than men, and can shorten the amount of rest time needed between workouts. If you are going to split your lifts, make sure you have adequate recovery between.
Additionally, rule of thumb is your heart needs a day of rest per week. However, that just means lighter cardio/endurance lifting, not couch sitting all day!
There are big rubber bands available to assist with pull-ups. There are also devices called assisted pull-up machines that could help with pull-ups. They are a great exercise for the back.
Thanks! I think they have one of those machines at my gym actually, the assisted pull up one. I'm going to try it! Worst thing that can happen is I can rock only 2-3 out at first, right? I'm going to try! I think 3 days a week it totally doable for me, even 4, if I'm giving it my all on those days and for the time I'm there.0 -
ThePhoenixIsRising wrote: »ThePhoenixIsRising wrote: »Squat
Deadlift
Bench
Overhead press
Barbell rows
Pull ups
Dips
Push-ups
Lunges
Planks
Also don't do them daily! Hit every group every other day at most.
So you can lift
upper then lower and so on
Push, pull, lower
Or do full body but only every other day
Solid advice here--exactly what I would have said.0 -
Pick up a couple books: Starting Strength on Amazon and Stronglifts 5x5 on the internet (free to download 5x5). Start with the compounds and get comfortable with them. Then do other things.0
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I'm going to play devil's advocate : My olympic lifting coaches always tell us to squat every day. Of course, they're not bodybuilding coaches either. I do Crossfit and lifting together 5-6 days per week and don't take time off between body groups and am fine. Bodybuilding is the only discipline I can think of where they tell you not to use the same muscles every day. 0
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kelly_e_montana wrote: »I'm going to play devil's advocate : My olympic lifting coaches always tell us to squat every day. Of course, they're not bodybuilding coaches either. I do Crossfit and lifting together 5-6 days per week and don't take time off between body groups and am fine. Bodybuilding is the only discipline I can think of where they tell you not to use the same muscles every day.
this is what I was thinking
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kelly_e_montana wrote: »I'm going to play devil's advocate : My olympic lifting coaches always tell us to squat every day. Of course, they're not bodybuilding coaches either. I do Crossfit and lifting together 5-6 days per week and don't take time off between body groups and am fine. Bodybuilding is the only discipline I can think of where they tell you not to use the same muscles every day.
What % of your max do you squat every day?
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ThePhoenixIsRising wrote: »ThePhoenixIsRising wrote: »Squat
Deadlift
Bench
Overhead press
Barbell rows
Pull ups
Dips
Push-ups
Lunges
Planks
Also don't do them daily! Hit every group every other day at most.
So you can lift
upper then lower and so on
Push, pull, lower
Or do full body but only every other day
Solid advice here--exactly what I would have said.
beautiful! just suggested "push/pull/squat" (same thing) t someone else! yay!0
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