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this post was submitted on 16 Oct 2023
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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:
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
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?
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.
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.
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: