L8RVAL:
Can someone help me make a schedule for working out and school? I really do need a schedule badly since mines really messed up! (Repost can't send any messages in old one)
L8RVAL:
@oh Tbh it can be anything I just need a better schedule.
oh:
Ok. So you said you get home around 4:15pm, right?
L8RVAL:
Yea
oh:
What time does your family typically have dinner?
L8RVAL:
L8RVAL:
8;00*
Cheyyy:
In my opinion when you get home do your homework first if you have any then when youre done if its not dinner time thats when you do your workout then take your shower etc
L8RVAL:
Cheyyy:
4:15pm-5:15pm- homework 5:15pm-6:45pm-workout 7-8- dinner 8:15-8:20-clean up 8:25-shower
L8RVAL:
Lustforlana:
Things you can do for your workout could be things like: Jumping jacks Pushups Lunges Squats Planks Crunches Step ups Frog squats Wall sits Calf raises Leg raises Burpee's
L8RVAL:
Ecst:
My usual work out is like pushups, planks, sit ups just usual things, but if you'd like to get extreme, i used this app a while back called "six pack in 30 days" the 30 days part isn't true but it's a good workout app i used it for a good 4 months and my strength was pretty decent i could deadlift like 160 but then again i was around 15.
Ecst:
but now i can deadlift more due to the fact i workout more than i use to, i can deadlift around 270
Cheyyy:
Jumping jacks Pushups Lunges Squats Planks Crunches Step ups Frog squats Wall sits Calf raises Leg raises Burpee's Cardio *and do all of them but cardio but 30 seconds*
Prettygirl099:
oh
L8RVAL:
L8RVAL:
L8RVAL:
L8RVAL:
Prettygirl099:
L8RVAL:
Ecst:
No, i'm 16
L8RVAL:
Shadow:
L8RVAL:
Shadow:
All you have to do is identify exercises that stimulate a certain muscle group then do the appropriate amount of sets. If you have access to a gym with weights, this will give you greater variety. For example, if you do 3-4 sets of pushups on Monday. Wednesday, then Friday, that's 9-12 sets per week and you are in good territory. This will work your chest, triceps, and your front shoulder (also your abs a bit). Creating your own workout can be difficult though as you will have to research exercises you are *able* to do with what you have access to. But as long as you follow those principles, you will grow muscle.
Shadow:
It's worth noting that sets must be coupled with intensity. If you do 50 pushups and don't break a sweat, you are working the muscle, but you are not stimulating as much growth. Generally you want to be within 0-5 reps in reserve (RIR), basically that you could not do the exercise for more than 0-5 more reps in that set.
Shadow:
tl;dr If you ever walk away from a set thinking "that was easy" you are not building muscle effectively. It shouldn't be absolutely unbearable. But it should be difficult. If you are ever not feeling difficulty with a movement, your form could be off, or you may need to up the weight, or try a new variation/exercise.
L8RVAL:
Oh alright
Shadow:
They are a lot of misconceptions out there in the workout community so be careful out there. Good luck on your journey.
L8RVAL:
L8RVAL:
Appreciate it
Shadow:
Last note: a lot of people will claim x,y, or z is the best exercise, but the reality is everybody is different (genes for example). The best movement for person A could be terrible for person B. Do what works for you. Try new movements, find what works, you don't have to get stuck to anything. If you are growing muscle and getting stronger, it's working. Just had to say that cause so many people clickbait x,y,z is the best movement, lol.
L8RVAL:
Shadow:
I do three sets of each exercise. My Chest + Triceps day Incline Bench Press Pec Dec Flys Close Grip Bench Press Leg Day Calf Raises Deadlift (Hex Bar) Squat Bridging Shoulder Day Standing Shoulder press Cable Lateral Raise Front Raises Back + Biceps Day Deadlift (Straight Bar) Lat Pulldown Chest Supported Row Inverted Row I'm not advising you to follow this as this is something I've tailored for my specific body type and what I've found works for me. For example, I don't have any formal ab workouts and instead I let them get worked via keeping my core tight throughout several of these movements (standing shoulder press, deadlifts, inverted row, etc). Also this is on the lower end of sets per week per muscle group, which I makeup for with going very close to absolute failure, often 0-2 RIR. Not recommended for a beginner.
Shadow:
Forgot to add 'Seated W Raise' to Shoulder Day. It's a rear delt exercise.
L8RVAL:
L8RVAL:
L8RVAL:
Thanks for helping me!
L8RVAL:
Appreciate it!
Shadow:
You're welcome
L8RVAL:
L8RVAL:
10/10 Fs
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