COWBOY WAYNE

2y

Like i legit just saw a fella hose himself down with the spray you wipe the machines down with

JuanCena

2y

The holy bible of gains:

Being decently skilled in a legit martial art

Being relatively strong compared to the average population (ie bench 225lbs)

Have relatively good endurance compared to the average population

Have a good physique (at least 14% and under)

Trishtiza26

2y

cant bench 225 or even get to under 14 at this point i am just maintaining

JuanCena

2y

The holy bible of gains:

Being decently skilled in a legit martial art

Being relatively strong compared to the average population (ie bench 225lbs)

Have relatively good endurance compared to the average population

Have a good physique (at least 14% and under)

JuanCena

2y

The holy bible of gains:

Being decently skilled in a legit martial art

Being relatively strong compared to the average population (ie bench 225lbs)

Have relatively good endurance compared to the average population

Have a good physique (at least 14% and under)

Sir Real

2y

Any good hybrid programs yall would recommend? Recently ran my first half marathon (in 1:45, 8 min miles), so I hadn’t been lifting during the ten week training period.

Want to get back in the gym, but still be able to run twice a week on the weekends as I’ve really come to enjoy it and want to maintain somewhat during the winter so I have a strong base going into the spring/summer to try and improve on my previous half marathon. But I’d still like to improve my strength. I enjoy lifting a lot but never really pushed myself all that much. Currently bench 145 and one of my goals would be to be able to bench my body weight (175) in the next 3-4 months, which I think is doable. Just want to figure out how to still make the weightlifting effective/worthwhile. Pulling off four days lifting a week may be difficult with my schedule (but I’m not ruling it out and can make it work if need be), but three days would be preferable. But ik people say you gotta hit each body part twice a week ideally, so I guess a) do I need to do four days? And b) if not, what should I be doing to ensure I get the most out of 3 days? PPL or a simple upper/lower split?

Open to whatever suggestions and thoughts, not at all dead set on lifting 3, running 2. Just thinking out loud

Valentine

2y

If 4 days can’t work, I’d lift M/W/F which is still good enough for your desired gains cause you’re active in other ways outside the gym.

If 4 days can work, look up a 4 day split. That way you’ll lift M-Th, rest Friday, then have your weekends for cardio which won’t affect your Monday lift. You actually might like this a lot cause you’ll get those 3 days away from the gym to actively recover and still train something you like (running) before going hard again on Monday. Seems like that would fit your needs. Those 3 days away won’t affect your gains, I promise you. Just push yourself.

And yes that’s plenty time to make those strength gains you’re looking for on bench. Aim to increase what you’re lifting by 2.5 pounds every week (very doable at these smaller increments) and you’ll be there in 3 months.

Sir Real

2y

Nice, thanks. I think I’ll give 4 days a week M-Th a go and if I need to I can go to 3. Was mainly deterred from 4 cuz I thought I needed to throw a break day in the middle there, which would complicate things. But since going four days straight then out of the gym for 3 days seems fine., then I’ll try to do that.

You think I should do an upper/lower split for four days or do a PPL where I rotate each between whether I do push or pull twice?

Valentine

2y

I only have one of these today (endurance) and look bigger/better than most people in the gym, so nah lmao

Melz

2y

How long u been training and what u look like

JuanCena

2y

You're killing it. That's good and you should be proud of yourself.

What I listed are just ultimate/end goals.

Valentine

2y

PPL then a shoulder/arms/calves day is what I would do personally. You can even throw in a bench press to start your day on that day 4 or just do an upper day + calves. Try out different things and see what works for you on that day 4 cause remember your upper body will be rested (especially push muscles)

When I did 4 days, on day 4 I would bench and deadlift to start just so I’m hitting my chest and back muscles one more time heavy, then get into shoulders, arms, and calves

Sir Real

2y

I like this, thank you king

Sir Real

2y

Any good hybrid programs yall would recommend? Recently ran my first half marathon (in 1:45, 8 min miles), so I hadn’t been lifting during the ten week training period.

Want to get back in the gym, but still be able to run twice a week on the weekends as I’ve really come to enjoy it and want to maintain somewhat during the winter so I have a strong base going into the spring/summer to try and improve on my previous half marathon. But I’d still like to improve my strength. I enjoy lifting a lot but never really pushed myself all that much. Currently bench 145 and one of my goals would be to be able to bench my body weight (175) in the next 3-4 months, which I think is doable. Just want to figure out how to still make the weightlifting effective/worthwhile. Pulling off four days lifting a week may be difficult with my schedule (but I’m not ruling it out and can make it work if need be), but three days would be preferable. But ik people say you gotta hit each body part twice a week ideally, so I guess a) do I need to do four days? And b) if not, what should I be doing to ensure I get the most out of 3 days? PPL or a simple upper/lower split?

Open to whatever suggestions and thoughts, not at all dead set on lifting 3, running 2. Just thinking out loud

kttmz

2y

@Valentine tips on the gym are really solid, but out of curiosity. You do all your cardio work in 2 days, and why? You could benefit more running and strength wise if you mix them so your legs get more rest between training.

Sir Real

2y

Mainly cuz I’m a distance runner. And on a lifting day I really don’t want to be in there for more than an hour, so not really tryna add cardio to that on those days. But I’m open to doing other forms of cardio

Generally speaking if I’m not running more than 7 miles, I don’t have any issues with my legs being tired or sore the day after. Since I’m not actively training for a race I wouldn’t be running more than 3-5 miles on those days

kttmz

2y

I understand the argument for not mixing cardio and gym work, but you do your 2 cardio days or runs in the weekend. That means 2 runs in 2 days? You could manage that with more rest in between is what I mean and adjust that to your gym schedule.

For example I have something like:
Mo/tue/we/fri gym
Thu/su run