Do I absolutely have to have a "routine" for strength training?
terryt1992
Posts: 94 Member
I can go to the gym 2-3 times per week. I would say 80% of the time it is 3 days per week but sometimes I can only do 2 days. I go to the gym around 11:30 pm and the first half hour is cardio. So start strength training around 12 and I like to be done around 1 or 1:15 so I can get to bed at a reasonable time. My problem is I struggle to do a routine because they either do not feel like enough or I cannot do them in the time frame that I have.
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You don't have to have anything.
But you also aren't likely to have nearly the progress you would by following a good routine.13 -
find one that suits your needs.
For example SL can be done 2-3 days a week.
You can structure it how you want.
Or if you are comfortable try 531 which can be done 2-4 days...you pick.0 -
You don't have to follow a lifting program. However, I see people at the gym (not following a program) that spin their wheels...not progressing.
It would be best to find a 2 day a week program (even 5/3/1 has a 2 day option), and lift before cardio...if lifting is a priority.3 -
You list 30min of cardio then strength training from 12-1? Thats an entire hour dedicated to lifting? Thats plenty of time to incorporate a routine.
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https://m.youtube.com/watch?v=IgHt-qq7ZEM
I'm a fan girl, but this is pretty much how I feel. Are you just starting out and just want to get used to new exercises or do you have a specific goal in mind? If the latter applies to you, then look for a *program* so you have something Taylor made to specifically consider where you are at the start of said program and to help you determine what weight to do for rep ranges and sets each week in order to progress.1 -
I use an App on my phone, fitbod, it let me set how much time I had, and what equipment I have access to, and what my specific goals are, and it gives me a workout each day I go based on my muscle recovery. It includes recommended sets/reps/weight. It also syncs with my apple health App. It takes the guess work out of it for me, and it has videos you can watch if you are not familiar with a particular exercise. Using it I have really started to learn which ones I like best, and I like the wide variety, I don't get bored.2
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If you have a plan to follow you'll be able to judge whether you are doing too much or not enough based on whether or not you accomplished what was listed on the program that day. If you don't have a plan to follow, you'll be going off of feelings alone, which is subjective and not necessarily a good gauge of productivity.
You should be able to do a program within 60-75 minutes.1 -
If I am looking for a program, I google the split I want (i.e. my last schedule change was a 4 day a week split.)0
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For most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.5 -
If by "routine" you mean a focused plan with ways to measure progress, then yes you need a "routine".
It doesn't have to be a "name" program and it doesn't have to be long or complicated. 6-8 basic compound exercises, 3 or 4 sets each is plenty.0 -
For most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
Lol too funny. Hate to admit it I know people like that. Incidentally enough they have no real direction in life.
Yea I agree a routine needs to be followed to progress and measure success. A program centered around compound lifts will suffice!
Don't spin your wheels. When you notice strength increasing you'll go beast mode and wanna gym all the time! At least that's how i feel.
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I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins0 -
I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
If your options were to fit your workout into an hour or not workout at all, which would you pick? The point is that it is possible to fit a workout into an hour, not that your specific workout can fit into that time.4 -
If you have goals and don't want to waste your time, yes. It sounds like you don't have much time to waste, so I'd use it wisely, eh?0
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for me i get way less sore if i workout consistently, especially legs. if i dont squat for like a week it'll destroy me and its hard to walk for like 2-3 days. doing it 2-3 times a week its highly manageable0
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Good question, I was curious too.0
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I would advice you to follow a good lifting program that suit your lifestyle. I'm sure you'll find one. When I started, I got all my program in bodybuilding.com for free (I used SL too). Years passed by and I decided to create my own program. It's up to you. There is Strong Lifts, Starting Strength... for you to utilize. If you feel somehow that it's not enough, try to lift heavier (make sure you got your form right though). You don't want to snap anything. Anyway, your diet needs to accommodate your goal as well. Good program+ a good nutrition= ALL KINDS OF GAINZZ ^_<0
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I would advice you to follow a good lifting program that suit your lifestyle. I'm sure you'll find one. When I started, I got all my program in bodybuilding.com for free (I used SL too). Years passed by and I decided to create my own program. It's up to you. There is Strong Lifts, Starting Strength... for you to utilize. If you feel somehow that it's not enough, try to lift heavier (make sure you got your form right though). You don't want to snap anything. Anyway, your diet needs to accommodate your goal as well. Good program+ a good nutrition= ALL KINDS OF GAINZZ ^_<
FIFY.
Excess calories+progressive load lifting=Gains
*unless you are obese, new to lifting, returning or a young male or doing a recomp (which do not apply to the OP)0 -
Progress in the weight room over the long term requires three things: Persistence, consistency, and the right program. You can go do 'whatever' and feel good you've exercised, but that's all it is. Training requires measurable progress, which is easier as a beginning and more complex as you enter intermediate and advanced stages of training.1
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I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
What are you doing with squats that takes 45 minutes.1 -
stanmann571 wrote: »I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
What are you doing with squats that takes 45 minutes.
That's what I wanna know too.
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Squats and deads routinely take me 45-50 minutes to get through. 5 minute rest breaks!0
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deputy_randolph wrote: »Squats and deads routinely take me 45-50 minutes to get through. 5 minute rest breaks!
3-4 sets each, that 45 minutes total for squats and deads. I'm good with that. Totally tracking.
45-90 for just squats. Whiskey Tango Kitten1 -
Those are my loooong gym days. I also like to foam roll between every warm up set. If we're counting warm up, I'm looking at an hour for squats.
I have to get my knee sleeves...wrist wraps...belt on... and eat my bagel sandwich...0 -
RunRutheeRun wrote: »stanmann571 wrote: »I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
What are you doing with squats that takes 45 minutes.
That's what I wanna know too.
Warm up with bar
20 reps 60 kg warm up
15 reps 100kg warm up
10 reps 140kg. Last warm up set
6 reps 180 kg
3x3 230-240 kg
6 reps 180
20 reps 100kg
That's my current squat routine0 -
stanmann571 wrote: »I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
What are you doing with squats that takes 45 minutes.
All of my main lifts, bench, squat, deads, take 45 min with warmup, I'm not sure why this is a big deal, if you're lifting heavy (relative) you're going to need longer rest.4 -
RunRutheeRun wrote: »stanmann571 wrote: »I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
What are you doing with squats that takes 45 minutes.
That's what I wanna know too.
Warm up with bar
20 reps 60 kg warm up
15 reps 100kg warm up
10 reps 140kg. Last warm up set
6 reps 180 kg
3x3 230-240 kg
6 reps 180
20 reps 100kg
That's my current squat routine
Why are you lifting more in warmup/cooldown than you are in your work sets?
6K kilos vs 4k Kilos.
You're hampering your work with your "warmup"
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stanmann571 wrote: »RunRutheeRun wrote: »stanmann571 wrote: »I wing most of my routines tbhFor most people, lifting weights without a well-designed routine is like leaving for a road trip to a strange destination with no map. You may eventually get there, but it's going to take a lot longer and be a lot more difficult than if you'd planned it correctly. Most people don't understand how to intelligently design/structure a lifting routine and just end up spinning their wheels and not accomplishing much of anything.
An hour in the weight room is plenty of time to do a good routine.
No chance I can do a leg session in an hour, squatting alone takes me 35-45mins, usually ends up at 90+ mins
What are you doing with squats that takes 45 minutes.
That's what I wanna know too.
Warm up with bar
20 reps 60 kg warm up
15 reps 100kg warm up
10 reps 140kg. Last warm up set
6 reps 180 kg
3x3 230-240 kg
6 reps 180
20 reps 100kg
That's my current squat routine
Why are you lifting more in warmup/cooldown than you are in your work sets?
6K kilos vs 4k Kilos.
You're hampering your work with your "warmup"
Because that's what works for ME
My knees don't start to stop aching
Until they have done a lot of volume
Years of jumping out of perfectly good aeroplanes have taken there toll1 -
Thank you for all the feedback guys. I am going to follow a routine from now on. I have done a lot of research and I am going to follow the 5x5 stronglifts routine. When I first heard about it I did not think it was challenging enough but now I see you add weight every time so I know it will be challenging. I guess I should have mentioned I am obese and I am eating at a deficit. Losing weight is priority but I am strength training to get stronger and make sure I do not lose too much muscle.3
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No you don't, I've never followed a routine in my life (tell a lie, I did Ed Coans deadlift program...what a mistake) but but BUT you better have a real strong understanding of training in general and know the importance of balance. Most who don't follow a routine end up with a huge chest and biceps and not much else because they train what they can see. Thankfully I tend to geek out hard when I get into something, so I quickly had a good grasp of it all. If that isn't you then just follow a program and maybe later when your knowledge increases you can start to deviate and do your own thing.2
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