this post was submitted on 16 Oct 2023
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Do you really need to do dedicated 'leg' or 'arm' days? (lemmy.ca)
submitted 1 year ago by NENathaniel@lemmy.ca to c/fitness@lemmy.world
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I've been going to the gym for a few months, still feel like a noob tho.

I track what exercises I do, weight & reps, etc, and try to rotate between the different exercises I enjoy.

However I don't do leg-centric days or anything like that, I just try and do a variety each week and not go too long without exercising specific areas. Is that bad?

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[–] NENathaniel@lemmy.ca 2 points 1 year ago (2 children)

Not a dedicated program, but not quite ‘winging’ it cause I am tracking the exercises to ensure each area gets targeted

I’ve looked at specific programs online but, find it confusing when there are exercises they recommend that I either don’t feel comfortable/confident doing, or my gym just doesn’t have the right equipment

[–] howrar@lemmy.ca 7 points 1 year ago (1 children)

Following a premade program is not only about having the right exercises, but also the progression scheme, how to handle stalls, and programming in the recovery. If you have all of those down as well, then you'll likely be fine doing your own thing, but if you're new, chances are that you don't.

Maybe it would help if you shared a program that you like but that has exercises you can't do, and we can tell you how to modify it to your needs.

If you don't have any ideas, then some good beginner programs I can recommend off the top of my head are:

  • GZCLP
  • Ivysaur 448
  • Stronglifts 5x5
  • Starting Strength
[–] NENathaniel@lemmy.ca 1 points 1 year ago* (last edited 1 year ago) (1 children)

Here are a list of exercises I cycle through at my local gym, any recommendations based on it?:

Goblet Squats

Leg Press

Leg Curl Machine

Leg Extension Machine Leg adduction

Leg abduction

Barbell Bicep Curl

EzBar Reverse Curl

Lateral Raise

Tricep Extension Machine

Weighted Row

Seated chest fly machine

Seated rear Delt machine

Seated abdominal crunch machine

Seated Shoulder Press machine

Barbell shoulder press

Chest press

Barbell Hammer Curl

Lat pulldown

Seated back Extension machine

Assisted pull-ups

Bodyweight dip

[–] howrar@lemmy.ca 5 points 1 year ago (1 children)

It's fairly complete as far as exercises go, but as you say, it's just a list of exercises. You can build a good program with these exercises, but you can also build an awful one. What are the rep ranges, exercise frequencies, and what's your progression scheme, both short term and long term?

I see that you have access to a barbell. Are you able to do the main compound movements like barbell squats, bench, and deadlift?

[–] NENathaniel@lemmy.ca 1 points 1 year ago (2 children)

I typically target a 12-rep to failure for my first set, then go close-to failure for 4 total sets (usually means declining to 5-8 reps by set 4). Usually hit the gym every 2-3 days.

I don’t have any specific progression scheme aside from trying to progressively overload, increasing total volume over time.

What’s the advantage of a barbell squat over a Goblet squat?

Deadlifts I’ve been too scared to try haha, kinda hoping I’ll eventually meet someone irl who can show me so I don’t injure/embarrass myself.

[–] zcd@lemmy.ca 2 points 1 year ago

With that big list of exercises it seems like you are majoring in the minors. Honestly most of your efforts should be going to the big four compound movements.

The advantage of the barbell over goblets squats is that it can be loaded essentially infinitely to continue progression. I started from scratch this year and already squat well over 3 plates, they don’t make kettle bells that big.

I would suggest you download boostcamp on your phone, start GZCLP, Phraks Greyskull or 531 for beginners, and stick with it for 3 months. You’ll make far more progress, guaranteed. It has links to videos for each exercise including deadlifts.

[–] howrar@lemmy.ca 1 points 1 year ago* (last edited 1 year ago)

My Lemmy app decided to crash on me right as I pressed the post button and didn't save any of what I wrote :/

You're going to be better off taking a premade program that is known to work and adjusting it to your needs rather than trying to fix all the problems with what you're currently doing. Check out some of the programs suggested to you and start from there.

As for deadlifts, they're intimidating for sure. Some options for you:

  • Look for someone deadlifting at your gym and ask for a form check. The bigger they are, the friendlier they'll usually be.
  • Post a form check video here and we'll gladly give you some feedback. Film it from the side.
  • If you want to do some reading, there's some very detailed technique guides I can share with you.
  • Trap bar deadlifts tend to be easier for most people to naturally perform correctly. If you have the equipment for that, it's a viable alternative for straight bar deadlifts in the mean time.
[–] zcd@lemmy.ca 4 points 1 year ago* (last edited 1 year ago)

I’m not an expert or anything but IMO the best thing I ever did was get into barbell training and just sticking with the same program and being extremely consistent. Avoiding fuck-around-itis is key.

For me 5/3/1 Boring but big is ideal. Four lifting days per week, one main compound lift (8 sets total) and one accessory exercise (5 sets) per workout. Takes about an hour, and I can do it at home with a rack and a barbell. I eat hard and sleep hard and the results have been insane, and most importantly no injuries. You can get to an intermediate level with just compound lifts and a simple program like this

A little light reading if you’re interested:

https://thefitness.wiki/routines/strength-training-muscle-building/