Working out.

x Matt x · **Posted:** September 22nd, 2011, 3:31 pm

Just wondering who here works out on a regular basis?

To anyone that does, I have a a question. What are your muscle groupings for each session? Like, Chest&Triceps, Shoulders&Back, etc.

I am looking to make a good one, I have 5 days, weekends aren't available. I am not looking to get "big". I just want to stay fit, maybe build a little bit of muscle and get toned.

Later days,
Matt.

Riptide · **Posted:** September 22nd, 2011, 4:16 pm

If you want a build, I'd suggest getting a trainer/your own workout plan. If you want to just stay fit, then try running or something.

J@nr0k · **Posted:** September 22nd, 2011, 4:19 pm

What you said + Core&Legs

dimak1 · **Posted:** September 22nd, 2011, 9:09 pm

I do a simple split of cardio+abs, upper body, then lower body. You will get a nice round workout, and you'll be able to work the muscle groups multiple times a week.

Landerpurex · **Posted:** September 23rd, 2011, 8:20 am

dimak1 wrote:

I do a simple split of cardio+abs, upper body, then lower body. You will get a nice round workout, and you'll be able to work the muscle groups multiple times a week.

This is a good idea, but what I do is just a medium-intensity full body workout several times a week. It is supplemented with cardio and core exercise as well. I also practice Judo for about six hours every week, and there is no exercise quite like it.

When I want to make gains, I just do upper body and lower body on separate days, with cardio and core work every day.

Blackmage172 · **Posted:** September 23rd, 2011, 12:57 pm

Dance. Don't believe me? Look up any video of male professional dancers. You can call it gay once you can do half the stuff they do.

Scar · **Posted:** September 23rd, 2011, 2:09 pm

For me right now my big focus is more on the Cardio side as well as chest and core development. I still want to build a bit of muscle on my arms/shoulders as well though.

Mondays, Wednesdays, and Fridays I run 3 miles on the treadmill along with core exercises.

Tuesdays I focus on Pectorals, shoulders, and do some general arm lifts.

Thursdays I don't work chest at all because I've heard it can take a full 7 days for those muscles to recover. So instead I focus more on core work as well as more arm exercises and some lower back.

I also play basketball for 3 hours on Thursdays and Dodgeball for 3 hours on Fridays as a bit of extra.

If I had the oppurtinity though I would swim everyday because it is an amazing workout for your whole body.

Loner · **Posted:** September 23rd, 2011, 2:31 pm

@scar 7 days to recoup from chest... lol.....

If anything I've never had more then 3 days max downtime when working my upper body and that's just because I never work out. I'm sure if you worked out chest often youd only have about a day of downtime, 2 max.

Scar · **Posted:** September 23rd, 2011, 7:10 pm

Loner wrote:

@scar 7 days to recoup from chest... lol.....

If anything I've never had more then 3 days max downtime when working my upper body and that's just because I never work out. I'm sure if you worked out chest often youd only have about a day of downtime, 2 max.

Not sure where I read it, not that big of a deal regardless since I am more interested in Cardio than flat out muscle gain at the moment.

Yousif · **Posted:** September 25th, 2011, 1:27 pm

We switch it every week, Don't like giving our muscles too much routine for them to get comfortable. .

Generally we go :

- chest/biceps , back/triceps, forarms / shoulders , legs.

Or ; Chest/shoulders , Biceps/forarms, Back/triceps , Legs. .

Jordan · **Posted:** October 12th, 2011, 5:08 am

No one ever got "big" by accident Matt. Something like Starting Strength or Stronglifts 5x5 would be good for you (and anyone else who is even remotely serious about lifting weights). Throw in some cardio between lifting days if you really want to.

Znath · **Posted:** October 12th, 2011, 6:35 pm

I've been preparing for the whole Army BCT and OCS thing so I've found a few plans that work well for me.
MWF I jog in some fashion. Trying to do the "couch to 5k" plan
since it gets you up to par for the fitness test.
Then Tu Th Sat I do weights or other upper body stuff.
Then Sunday as a rest day.

Just remember don't "push til it hurts" because that will only set you back.
If you do accidentally hurt yourself like pull a muscle or if you have pain while jogging,
it's ok to take a day off or do something easier.
It's good to have a workout plan, but don't kill yourself to meet it. If you can't do all X many pushups or situps,
do some crunches instead, go to your knees and do the easy ones to get the reps in.

My knee was bothering me so I used the elliptical instead, biking can be a good substitute
if you go harder and further with the bike since it's much easier than running.

I'm not saying I'm in great shape or anything. But I've lost 10 pounds in the past 3 weeks.
And my time to around 2 miles has dropped from 30min to under well under 20. Even my walking speed is faster than my old jogging time now.

My goal is to be able to score decently on the entrance fitness scores for the Army OCS.
They say that it helps you to be able to pick your branching and so on.
So my target is to be able to do a 7-8 minute mile, 50some pushups and situps
That will at least put me well above the 'passing' mark

Loner · **Posted:** October 13th, 2011, 1:23 am

znath what i would do is try doing some longer jogs, just take it nice and slow but make it last, you wanna get used to the pain, when i did my 4 mile jog in 46 minutes i beat my old pr of 2.2 miles in 25 minutes, it was hell but its all in your head and i did that at 205lbs...

Also work on pullups, they work an amazing range of muscles in your upperbody/abs/back.

Snake1235 · **Posted:** October 13th, 2011, 10:33 am

Swimming is supposed to be a good workout for your entire body, if I remember correctly.

Znath · **Posted:** October 13th, 2011, 2:57 pm

I was out of shape for a long time. So 2 miles is enough for me at the moment walking/jogging. I'm going to be doing more as I progress through all this. At the moment I'm just building up on this and adding a little more distance each time.

Loner · **Posted:** October 13th, 2011, 3:45 pm

Honestly that is just an excuse. I have been obese my entire life, I did my own couch to 6k at 210 pound and did it in roughly 3 months. First month I hit my first mile, 2nd month I did 2.2 miles. Last month I just went all out and did 4.

Was I able to walk straight the next day? Nope, but I was able to do it through my mental willpower.

Do you have that mental will power znath are you just gonna be one of the officers whose all talk and no walk?

Snake1235 · **Posted:** October 14th, 2011, 7:34 am

Loner wrote:

I did my own couch to 6k at 210 pound and did it in roughly 3 months.

What do you mean? Do you mean you went from sitting on your couch to walking 6 kilometers?

Loner · **Posted:** October 14th, 2011, 11:12 am

Snake1235 wrote:

Loner wrote:

I did my own couch to 6k at 210 pound and did it in roughly 3 months.

What do you mean? Do you mean you went from sitting on your couch to walking 6 kilometers?

You do know couch to 5k is a plan to get people into running right? Walking has nothing to do with it.

Znath · **Posted:** October 14th, 2011, 6:07 pm

I should be on track to jogging the full mile by the end of the month.
The "Couch to 5k" is a 2 month plan. I certainly hope that by then I'll be at 2 miles if not more.

I've heard from plenty of people not to hurt yourself.
There's a big difference between pushing yourself, and straining yourself.

If you injure yourself, you won't be able to work out in the following days
it sets you back more to pull a muscle or twist a join than it does to hold back once in a while.

J@nr0k · **Posted:** October 14th, 2011, 8:57 pm

Agreed, everyone's body functions differently and has their own limits.

Exercise at your own pace, but make sure you're steadily seeing improvement.

Working out.

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