submitted 10 months ago by chay@lemmygrad.ml to c/swoletariat@lemmygrad.ml

25 comments fedilink hide all child comments

Hi comrades, what do you think of my routine?

shoulder press 3x10 25kg chest press 3x10 25kg incline press 3x10 20-25kg seated dip 3x10 30kg biceps curl each arm 10kg 3x10 total arnold pose 3x10 7.5kg biceps curl with iron rod 20kg 3x10 middle chest 5x8 10kg leg press 3x10 20kg mid row 3x10 35kg lat pulldown 3x10 35kg

I go three times to the gym per week. I'm getting noticeable improvements lately, wondering if I can do any improvements. No splits at the moment.

you are viewing a single comment's thread
view the rest of the comments

[-] chay@lemmygrad.ml 4 points 10 months ago

I just add 5kg to the exercises when I feel capable to do it, for example I recently jumped from 20kg to 25kg after being there for like a month and a half. My goals right now is to bulk, I managed to bulk around 6kg since I started, so I won't be so skinny lol. Mainly health and practical strength.

[-] ksynwa@lemmygrad.ml 5 points 10 months ago

Deadlifts and squats are the best exercises for gaining mass because of how many muscles they target and how big the targeted muscles are.

[-] erik@hexbear.net 2 points 10 months ago

I would agree with @sobuddywhoneedsyou@lemmygrad.ml again and say you'll want to focus on big complex lifts then. Bench, overhead, squat, deads, barbell rows, etc. The dips you've got are good, and I'd add some sort of pull/chin-up. Wide grip is the most effective in my opinion, but they are rather difficult and you do have lat pull downs, so neutral grip could be good too.

Once you get more comfortable with lifting, I'd say Olympic lifting might really be where it's at (assuming you have the space/equipment for it). Moving bigger weight with a wide variety of muscles is a great way to build mass and health. We all love curls and having pump in the arms, but for health and mass, you can't beat a powerful clean and press. Big weight, lots of muscles involved and puts a good amount of stress on your cardio system for health.

[-] chay@lemmygrad.ml 3 points 10 months ago

This seems like an universal recommendation hah, thanks a lot!

this post was submitted on 01 Nov 2023

15 points (94.1% liked)

Physical Education

875 readers

2 users here now

A place where comrades can

(1) discuss how best to optimize their physical health and develop “Iron Proletarian Discipline” in a healthy and holistic manner. Including but not limited to weight training, stretching, cardiovascular exercise, meditation, nutrition, sleep, and daily routines with an eye towards cultivating the best habits possible,

(2) share motivational and educational writings or videos; bonus points if the perspective is that of a Communist thinker such as Mao or Fidel Castro, and

(3) discuss the relationship between mental health and exercise.

Rule:

Approach every conversation in good faith.

founded 5 years ago

MODERATORS

JoeySteelYourGirl@lemmygrad.ml

DankZedong@lemmygrad.ml