Fitness 2025-09-19

gilbert_4828

a bit daunting that i will have to do this 3x a week for the rest of my life

Why 3x per week specifically?

i've been very consistent, the last 3 months at 4x a week, except when I get sick, had a tooth taken out, etc.

0:08

because i feel like i'm burning out, im reducing it to 3x

0:08

it's a 3day split anyway

gilbert_4828

it's a 3day split anyway

Full body?

legs-shoulders, chest-tricep, back-bicep, then legs-shoulders again

0:09

sometimes we do functional

gilbert_4828

legs-shoulders, chest-tricep, back-bicep, then legs-shoulders again

if your trainer has you train a muscle 1x a week hes bad ngl

0:16

well most are, personal trainers in a regular chain dont know much and will just misinform you most of the time

1

whats an example of a full body workout

2 Yeah Buddy.... Ain't nuttin' to it, but ta do it @gilbert_4828!

maybe we do do it

this is a beginner fb workout

i see. you just mix the muscle groups instead of isolation

For an absolute beginner yes

gilbert_4828

i see. you just mix the muscle groups instead of isolation

This is probably why you haven’t seen much progress

1

Leigh

This is probably why you haven’t seen much progress

Bros out here doing isolation for every group

so i need to mix muscle groups for each session

1:15

will try that next time

gilbert_4828

so i need to mix muscle groups for each session

Not mix

1:22

More just do compounds and use a lot

1:23

But full body for u will give u far more growth

1:23

Body and lifting weight

Do you guys have plan set for which machines your gonna use for each muscle

1:37

Or do u just do whatever

Cold

Do you guys have plan set for which machines your gonna use for each muscle

That's the point of a program

2:11

I.e. you do what it says on the program

2:11

If you're just training whatever you're freestyling your workouts

Leigh

I.e. you do what it says on the program

i dont have a program

2:40

i just workout whatever for the muscles ive got today

2:45

i need to make one

Is having a good bench a psy op by big fitness to sell you more commercial gym flat bench racks?

sadisticspagett

Is having a good bench a psy op by big fitness to sell you more commercial gym flat bench racks?

Doesn’t need to be top of line

5:05

But a solid solid helps

5:05

I use this real slim type it’s so good for bench and stuff

Cold

Do you guys have plan set for which machines your gonna use for each muscle

I do my own programming, I then run it by my friend who is a coach if I feel like I’m missing something, I’ll usually just re arrange most of it. The point of a program is so that you can measure progress. “If you don’t measure something how can you know that it's changed, and if you're not interested in whether it's changed how can you say that you care about it” If every week I rock up and do different things then I can’t tell if I’ve gotten stronger or if my total volume for a day has gotten better or if my recovery is better, it’s impossible to know, so you’re just drifting aimlessly. You ideally should have clarity around what your goals are. For me for dip’s one of my goals is to be able to do 5 dips with +25kg, last week I got 4 reps at +25kg if for the next month I do no dips and instead just train triceps, and bench press and I’m not tracking relative volumes or even structuring it in a meaningful way, I won’t hit that goal, it’s likely I’d se a regression because it’s non specific training. But if I do dips every week, the same way I always do, I’ll have my goal in about 3 weeks

Zero

I do my own programming, I then run it by my friend who is a coach if I feel like I’m missing something, I’ll usually just re arrange most of it. The point of a program is so that you can measure progress. “If you don’t measure something how can you know that it's changed, and if you're not interested in whether it's changed how can you say that you care about it” If every week I rock up and do different things then I can’t tell if I’ve gotten stronger or if my total volume for a day has gotten better or if my recovery is better, it’s impossible to know, so you’re just drifting aimlessly. You ideally should have clarity around what your goals are. For me for dip’s one of my goals is to be able to do 5 dips with +25kg, last week I got 4 reps at +25kg if for the next month I do no dips and instead just train triceps, and bench press and I’m not tracking relative volumes or even structuring it in a meaningful way, I won’t hit that goal, it’s likely I’d se a regression because it’s non specific training. But if I do dips every week, the same way I always do, I’ll have my goal in about 3 weeks

Exactly, well said

6:25

to be fair for complete beginners I see merit in just doing whatever, because at the end of the day you're just getting into the gym, seeing how your body reacts to training, learning and enjoying the process. You'll adapt to practically anything too, so you're going to get bigger & stronger as long as if you're consistent. (edited)

I’d advocate the total opposite for beginners, if you’re just starting out - you’re far less likely to stick to it if you’re not getting any feedback and or dopamine response from the efforts you’re putting in. You’re much more likely to drop off from training if you’ve been doing it for 3 months with no clear change. However, in the case of say powerlifting, you’ll have improvements visible week 2 because progressive overload demands that you increase the weight and your dopamine is triggered 3x a week - weekly, the reason people skip deload days is most likely because it doesn’t feel good to train at 60% volume if you’re feeling fine when your sport is highly demanding and the rush comes from the numbers. I think number progression is far more powerful than scales or visual progress in ways it can motivate change and consistency

Zero

I’d advocate the total opposite for beginners, if you’re just starting out - you’re far less likely to stick to it if you’re not getting any feedback and or dopamine response from the efforts you’re putting in. You’re much more likely to drop off from training if you’ve been doing it for 3 months with no clear change. However, in the case of say powerlifting, you’ll have improvements visible week 2 because progressive overload demands that you increase the weight and your dopamine is triggered 3x a week - weekly, the reason people skip deload days is most likely because it doesn’t feel good to train at 60% volume if you’re feeling fine when your sport is highly demanding and the rush comes from the numbers. I think number progression is far more powerful than scales or visual progress in ways it can motivate change and consistency

Hmm, but you could argue that a beginner is going to find it pretty boring to stick to the same routine day in day out, in which case they're far less likely to stick to the routine and end up stopping completely.

That’s why the feedback and immediate reward is better. Helps stick to it

A beginner also should have no issue making progress on numbers or physique when they start out

6:48

since they're so sensitive to growth & adaptation

No but they totally do. How many beginners have you seen start an exercise at the gym, look around unsure, then get up and move onto something else

6:48

I’ve seen it plenty and it’s just because they don’t have good guidance

Zero

That’s why the feedback and immediate reward is better. Helps stick to it

What's not rewarding about having fun with exercise selection and learning how their body reacts to training?

Zero

No but they totally do. How many beginners have you seen start an exercise at the gym, look around unsure, then get up and move onto something else

A program doesn't do that though

Because they don’t have any point of comparison

A program just tells you to do x sets, reps and weight along with exercise list

Leigh

A program doesn't do that though

A coach does help there

4 Yeah Buddy.... Ain't nuttin' to it, but ta do it @Zero!

And if you have a program you probably have a coach if you’re new

Zero

A coach does help there

I think a coach makes least sense for beginners personally

I had a coach when I started; had a coach for the first two years of my training. Now my coach is one of my best mates and I also don’t spend money on a coach

I also coach

6:51

And most beginners i don't think need one

I’m thinking about getting into it honestly

I never got anyone to help me at the start

6:51

I just learned it all myself through passion

6:51

Worked fine for me

6:52

A coach can work well for people who lack time though

I dunno - this is why we have different approaches that exist. all I’m advocating for is structure over no structure. I’m not going to say that it didn’t work for you if it did. (edited)

Zero

I dunno - this is why we have different approaches that exist. all I’m advocating for is structure over no structure. I’m not going to say that it didn’t work for you if it did. (edited)

I'm not advocating no structure

6:52

Im advocating beginners to find what they enjoy doing

6:53

I'm talking about people who just stepped foot into the gym

6:53

there's nothing worse than forcing a beginner to do specific exercises

I’d advocate that also but again, and at the risk of repeating myself - I think there needs to be clarity in goals. I agree with exercise selection. Forcing people to do things isn’t the way. But if I just stepped foot in a gym I don’t even know what exists

Zero

I’d advocate that also but again, and at the risk of repeating myself - I think there needs to be clarity in goals. I agree with exercise selection. Forcing people to do things isn’t the way. But if I just stepped foot in a gym I don’t even know what exists

Clarity is important for sure, but at the same time some beginners don't even have a specific goal. It might just be "get bigger". Well, how do we measure get bigger? You could measure it through photos, tape measurements, and weigh-ins. But its not a specific enough goal to really demand a specific training program to be followed in order for that to be done. Sometimes, beginners then figure out a more specific goal later on. I think both approaches can work, it just depends on the psychology of the person at the end of the day tbf.

Leigh

Clarity is important for sure, but at the same time some beginners don't even have a specific goal. It might just be "get bigger". Well, how do we measure get bigger? You could measure it through photos, tape measurements, and weigh-ins. But its not a specific enough goal to really demand a specific training program to be followed in order for that to be done. Sometimes, beginners then figure out a more specific goal later on. I think both approaches can work, it just depends on the psychology of the person at the end of the day tbf.

I also don’t think “get bigger” has a fast enough reward. It can take a long time for people to feel the bigger they wanted to get

Yeah and the biggest issue is what is bigger?

7:00

It's subjective

7:00

Which is why SMART was created

7:01

S - specific M - measurable A - Attainable R - relevant T - Time based

7:02

The key part "Get bigger" misses out on is the specific part, and the time part (edited)

I feel that we agree on all of this, we are just getting tangled in specifics because I’m saying that goals probably should be introduced sooner than you reccomend, I’m okay with that difference because either way I feel that if the person wants or doesn’t want that kind of structure there’s no point forcing it.

I'm not recommending anything

7:05

I just don't think it needs to be black & white

7:05

As its down to the person's psychology

We both said it’s not black and white

My goal when I got into the gym was just to fill out t-shirts (edited)

7:06

cus I was fed up of them feeling baggy asf most of my life

7:06

(I started out skinny)

7:07

Then I achieved that and my goal changed

7:08

the most important thing is you just really want to want it

Mine was lift more