How do i make a workout program for myself? [gymcels GTFIH]

[Arditi]

Right now what i basically do in the gym is just make like the exercises for the specific muscle that im targetting for the day. I dont have like a plan or anything, i just do one exercise, do other and so on until like a hour passes. I try to do 8-15 reps on most of exercises. I only really follow weight on my bench press, on others i just put the weight that i feel like doing, if i cant do much with it, then i lower. Should i have a workout program and track the weight that i put on specific exercises?

 

[Rimaxtis]

Keep doing what youre doing and just add more weight when the previous one feels lighter

 

[Sens]

if you are a beginner just find any basic program, that would be enough

with expirience you'll know what u need, how u need etc.

 

[TheBrownOne]

I just track my workouts on my iphone notes app
ex: Hammer curls = 11,9,8 of 35

Personally I also count how many people noticeably mog me per week for fuel

 

[chadcel;]

When youre a total beginner do SS/ Stronglifts. After that just do Sheiko. All other programs are bro science memes

 

[SlavicGeneral]

It's very important to keep track of your weight. I've started seeing major gains when adding an extra rep especially in my strength-oriented lifts (my barbell curl went from 25kg for 8 to 40kg for 8 in under 2 months after being stuck for 3-4 months). My tricep pushdown similarly got stuck on 55kg for 8 and now is at 75kg for 8. You'd be surprised how bad you estimate your strength. When you know you got 5 reps last time, you'll get the last bits of effort to pump in the 6th one.

Other than that, just focus on simple programs that allow you enough rest. You grow when you rest, in the gym you're giving body the stimuli to grow, so doing 2 days, 1 day off, is far better than working out every day as a natural (ofc I'm talking average case, you might be the outlier).

So for example pick up push-pull-legs without many exercises:

Push:
Bench press
Incline bench press (dips every other week)
Tricep pushdown
Skull crushers
Shoulder press
Lateral raises

Pull:
Pull ups
Seated row
Barbell curls (not ez, it targets the brachioradialis)
Hammer curls (reverse grip barbell curls every other week)
Face pulls

Legs:
Squats
Romanian deadlifts
Leg extensions
Leg curls
Calf raises

This should be enough to allow you to put on first 10kg of muscle and target every muscle group besides traps and neck. For traps you can add shrugs on your pull day and for neck you can do it at hope (numerous curl variations).

 

[Arditi]

It's very important to keep track of your weight. I've started seeing major gains when adding an extra rep especially in my strength-oriented lifts (my barbell curl went from 25kg for 8 to 40kg for 8 in under 2 months after being stuck for 3-4 months). My tricep pushdown similarly got stuck on 55kg for 8 and now is at 75kg for 8. You'd be surprised how bad you estimate your strength. When you know you got 5 reps last time, you'll get the last bits of effort to pump in the 6th one.

Other than that, just focus on simple programs that allow you enough rest. You grow when you rest, in the gym you're giving body the stimuli to grow, so doing 2 days, 1 day off, is far better than working out every day as a natural (ofc I'm talking average case, you might be the outlier).

So for example pick up push-pull-legs without many exercises:

Push:
Bench press
Incline bench press (dips every other week)
Tricep pushdown
Skull crushers
Shoulder press
Lateral raises

Pull:
Pull ups
Seated row
Barbell curls (not ez, it targets the brachioradialis)
Hammer curls (reverse grip barbell curls every other week)
Face pulls

Legs:
Squats
Romanian deadlifts
Leg extensions
Leg curls
Calf raises

This should be enough to allow you to put on first 10kg of muscle and target every muscle group besides traps and neck. For traps you can add shrugs on your pull day and for neck you can do it at hope (numerous curl variations).

this is pretty much what im doing rn, i just do more exercises.

 

[SlavicGeneral]

this is pretty much what im doing rn, i just do more exercises.

Lower the exercise number, it can lead to overtraining, generally makes you more fatigued thus making you perform worse. Track every exercise and make sure you do more than last time. Other than that, nothing does magic. It's a marathon not a sprint.

 

[Deleted member 40986]

dont use chatgpt

 

[Arditi]

dont use chatgpt

never did

 

[Deleted member 40986]

never did

Good