sick of the gym....

[BodySculpt]

Hey Guys,

I'll try make this short.

Ive been training for 17+ years now, im sick of the training and nutrition but obviously I wanna keep my physique, people will say "take a break" this doesnt help anymore.. then the next suggestion is.. do something different... well I dont know what other sport/hobby will help keep my symmetry/mass.

so im thinking im gonna try do the bare minimum to keep from loosing my mass/symmetry.

if you guys could do 3 compound exercises 3 x a week what would it be?

would you choose something like:

Dead Lifts

Incline BB Bench

Pull Downs..?

hopefully I will eventually get my motivation back... I think there is a psychological aspect of course but thats a can of worms...: fews results/training for image and not cos you love it.. Im not going to go see a sports psych about this..

Anyway, which 3 would you choose?

Thanks

S

[Ordy]

I had a think about this the other day, it was more for once i reach my goal though.

I was thinking of over a week doing.

Workout 1:Squats(1/2 Front 1/2 Back), Deadlifts (1/2 Straight leg / normal)

Bench (Vary flat/decline,incline over 3 weeks) + Cable Flys

Workout 2:Dips, Leg curls, bicep curls and calf raises and military press.

I know its a lot more than 3 exercises, first day covers the majority of things and the second goes over the others.

Its like 1/5th of my current workout plan

[ThePman]

if you guys could do 3 compound exercises 3 x a week what would it be?

would you choose something like:

Dead Lifts

Incline BB Bench

Pull Downs..?

Funny enough most of my workouts tend to be a handful of exercises 2-3 times per week, regardless

Generally goes squat, bench, row, or deadlift, overhead press, chinups

I don't do a ton else on average.

[PTinCHCH]

squats

deatlifts

bench press

[nate225]

squats

deatlifts

bench press

Pretty hard to argue with this..... and could do variations of the above where the need arises.

Ordy - where the hell did leg curls come in to it! And cable flys..... c'mon man is the head injury giving you grief today or what?! :grin:

[Ordy]

lol, thats for me anyway, Im pretty sure my calves would quickly disappear if i stopped something like that. Same with chest, flys seem to help as much as bench heh.

[BodySculpt]

squats

deatlifts

bench press

thats more like it, cheers Lads. true about calves, not much extre effort to have a calve exercise in there.

on further thought Im not gonna blame it on poor old Gym, its been good to me... ;) life is balls atm

[PTinCHCH]

squats

deatlifts

bench press

thats more like it, cheers Lads. true about calves, not much extre effort to have a calve exercise in there.

on further thought Im not gonna blame it on poor old Gym, its been good to me... ;) life is balls atm

calf raise as you get to the top of your squat.

also, shrug when your at the top of the deadlift.

8)

[NZPT]

id add a barbell row in there. then sorted

[PTinCHCH]

id add a barbell row in there. then sorted

was gona say, definately want a row too if ya can.

bent over or seated

[Rag the Dog]

clean and jerk

squat

bench press

how about trying a completely different type of training - mix in a week of strength or plyometrics every other week. Variety is the spice man. Try a hard week and an easy week for a while. Try cutting your rest periods to about 30 seconds and see how your body and mind respond???

[Mrbig]

you can train 1-3 times per week at the most

thats all i do now 20-30min each session

[Dr Squat]

I can't really imagine life without the gym. I'm sure it will be part of my life as long as I am able to. But we are all human and go through periods of lacking motivation. Rather than just getting by with a minimised workout, I think you would be better to have a decent break and freshen up. I know that you say that this doesn't work for you but I think an extended break is worth a try. A couple of weeks away from the place and you may refreshed and ready to launch back into it.

Just a thought.

[Ben1841]

Why not just try a new gym sometimes a change of enviorment or people can make a difference

[BodySculpt]

Knew I could count on you guys thanks for your support and ideas, those are definately three good meat and veg exercises there. An extended break would definately help, I'll try and keep training until next year when i intend to do SA for a couple of months.

in the meantime its deads, squats, bench and perhaps Calves and overhead Press I guess.

[Swampy]

Gym three times a week with:

squats (front squat once a week, back squat twice a week)

deadlifts (deadlift once a week, stiff leg deadlift for hams once a week, bent over row once a week)

bench press (three times a week)

[BodySculpt]

Bench exercise 3x a week and 3 squat exercises, Not on ur nelly!

"Gym three times a week with:

squats (front squat once a week, back squat twice a week)

deadlifts (deadlift once a week, stiff leg deadlift for hams once a week, bent over row once a week)

bench press (three times a week

[ThePman]

Why not?

[Ordy]

Isnt that overworking your chest, a day in between isnt really much rest.

[BodySculpt]

well im not speaking for anyone else but id need a few days to recover.. 1 front and 2 back squats is still working your quads 3 x a week. overtraining was the word i should have used. i usually rest minimum 4 days.

[ThePman]

With that kind of routine, you won't be working your muscles into paste as you might be used to doing. It's easy enough to recover from if you're only doing 3-5 sets for each lift.

[Loochi]

Hey Op,

I don't know if you already do this or not, but maybe you should try competing?? I know now after I competed my motivation is tenfold than what it was. But we are all different. I'm sure you'll go back to the motivation you once had, and if you don't, no biggy mate.

[BodySculpt]

Ive never competed but yeah agreed that would be a massive motivator.

[Old Bull]

Gym three times a week with:

squats (front squat once a week, back squat twice a week)

deadlifts (deadlift once a week, stiff leg deadlift for hams once a week, bent over row once a week)

bench press (three times a week)

Looks like a watered down version of Boris

Bench exercise 3x a week and 3 squat exercises, Not on ur nelly!

Diet of a champion

Why not?

Ditto :clap: :clap:

Isnt that overworking your chest, a day in between isnt really much rest.

% based nothing over 85% of 1RM train for ever.

[BodySculpt]

dont quite follow you, so if you keep it under 85% 1 RM on bench (regardless of reps) for example.. you can train 3x a week and not overtrain? still need recovery regardless of %RM/reps etc if you do an honest workout? I dont get it, please elaborate?

Gym three times a week with:

squats (front squat once a week, back squat twice a week)

deadlifts (deadlift once a week, stiff leg deadlift for hams once a week, bent over row once a week)

bench press (three times a week)

Looks like a watered down version of Boris

Bench exercise 3x a week and 3 squat exercises, Not on ur nelly!

Diet of a champion

Why not?

Ditto :clap: :clap:

Isnt that overworking your chest, a day in between isnt really much rest.

% based nothing over 85% of 1RM train for ever.