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Anonymous
Hey /fit/. I've been lifting weights for about 4 or 5 months now with very slow progress. The slow gains are due to the fact that my workout routine is total shit. At home i have a set a dumbells, a barbell, bench, and a Gold's Gym machine that has a chest press, chest fly, and a bunch of other shit. Up to this point, my workout has consisted of;

(4 sets and 8 reps of everything with as much weight as i can manage)
Chest flys
Chest press
Pull ups
Deadlifts
Leg extensions

I take 2-3 days off, then do it all over again. Where could i find a proper workout routine that could make use of all the equipment i currently own? Perhaps one of you could find it in your heart to write one up for me :)
>> Anonymous
SAUCE ON PIC GOD DAMN
>> Anonymous
>>330180
It's just something i found on /gif/. SAUCE unknown.
>> Anonymous
anyone?
>> Anonymous
You can do a total body workout without any weights whatsoever. I've been doing so for almost a year now and have noticed significant muscle improvement. Here is a link to some exercises you can do without any equipment: http://www.angelfire.com/ny5/shenandoah/OBB/OBB.html

Regardless of if you use weights or not, it is not only what you do, but how. You want to be constantly moving when you are working out. Don't break for more than 30 seconds. Do a set, move the muscle, stretch it, do another set. Unless you are powerlifting, you want to be doing more like 12-15 reps, not 8. You want that muscle to be burning by the end of the set. If it isn't, more weight or more reps. You want to be sweating, you want to be breathing hard.

Also, you don't want to be doing upper and lower in the same day, especially if you are beginning. Do upper one day, lower the next. Also, I don't see abs or calves in your routine. Do those, too.

Working out is hard to learn, especially if you don't have someone to teach you. Keep it up, do more research to figure out what works for you and what doesn't. There are probably books at your local library. Community colleges, if you have one nearby, also offer weight training classes as well.
>> Anonymous
Starting strength or stronglifts
>> Anonymous
>>330269
>>You can do a total body workout without any weights whatsoever. I've been doing so for almost a year now and have noticed significant muscle improvement.
I smell lies.
>> Anonymous
>>330271

Stronglifts is just starting strength with a few accessory exercises, if you can't stand not giving arms special attention then go with it. Purists will say the extra exercises are unnecessary because they will slow down progress on other exercises. I'm on Stronglifts myself
>> Anonymous
>>330288

Why the fuck did I assume you were the OP asking the question, nonetheless OP should go with one of the two
>> Anonymous
>>330284
Did you check the link I provided. Using those workouts, you won't be an Olympic class lifter, but then again, no one on 4chan will. What you will be is a person who can work out any time, anywhere, without having to pay for/have access to equipment and still be able to achieve an effective workout.
>> Anonymous
Ok, thanks alot guys. I'll check out starting strength. Apparently it's a book, so i'll see if i can find a .pdf on piratebay or rapidshit.
>> Anonymous
>>330296

Buying the book is highly recommended to all beginners. However, this is not necessary if you just want the program. Here is the BB.com forum version: http://forum.bodybuilding.com/showthread.php?t=998224
>> Anonymous
2-3 days off seems like a long time... how about more like 1
>> Anonymous
>>330716

If you want to delay progress then fine
>> Anonymous
what the hell is wrong with that GIF?

what a fucking dick
>> Anonymous
>>330718
uh i said 1 day off instead of 2-3 at a time. i dunno. he may haev been talking about 2-3 off per week. i dont care.
>> Anonymous
>>330735

I assumed you were talking about Stronglifts, and if so, then there is a 3 day break each week.
>> Anonymous
>>330716
One day off is too little rest. After 1 day, my muscles feel fine but my joints are still kinda sore.