I need a workout plan!

[Wooten]

What up guys, I know BHW has plenty of people who workout.

Setting: I plan to work at home as I have no time to go to the gym as well as no access to a gym anywhere close to where I live.

I have a set of dumbbells and an adjustable bench ( can do inclines/declines ).

What I need: I'd like a suggestion of workout plan that would include only gear I have. Can be 3-4 days split. My shoulders are lagging compared to the rest of the body.

What else: I'm not sure whether or not I need to take supplements after workout, not sure. I'm about 83kg and approx. 180cm height. Trying to gain muscle, but don't want to become huge. As natural as possible.

I know this might not be the best place to ask, but then again, I've seen threads about relationships and porn addictions, so why not ?

There are so many workout plans around the web, but it's just a bit too difficult to choose, not being an expert.

Thank you in advance for your input and advice!

 

[hiepdn]

I got one for you here, it has been proven to be pretty good. Try it out yourself and let me know if it works for you. Here is your daily tasks to do:

• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats
• 10KM Running

 

[InstaFriedRice]

Hey man, full-time MMA fighter here. I'd recommend starting by doing cardio and bodyweight excercises. Also, start eating clean. You don't have to have the perfect diet just yet, start simple by only eating whole foods. As far as cardio goes, start running as far as you can while maintaining a heart rate at around 70%. Do that every single day until you see yourself getting better. As far as bodyweight exercises go, there is a ton on the internet, just pick some that you like, and do them for 30 minutes a day. This may seem small, you may be looking for a complex workout that you can use your weights and what not, but you don't need that. I guarantee you, if you start doing this, you will feel great about yourself every single day. I highly highly recommend this plan for anyone getting back in shape. It is VERY rewarding!

 

[Strangilla]

Goto bodybuilding.com, this website is the bible for you. Amen

 

[palu83]

These workouts are great; https://darebee.com - for the most of them you don't even need any equipment.

 

[InstaFriedRice]

Oh, and don't forget to stretch! Search up some "dynamic warmups"

 

[Gogol]

What I need: I'd like a suggestion of workout plan that would include only gear I have.

Have sex in missionary position everyday.

j/k, I guess @hiepdn gave you some good advice. Best is to talk to a physical trainer nevertheless, because everyone's body and BMR is different. The trainer will be able to judge you better than BHW members lol.

 

[Psh]

StrongLifts 5x5

 

[Nioxo]

I got one for you here, it has been proven to be pretty good. Try it out yourself and let me know if it works for you. Here is your daily tasks to do:

• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats
• 10KM Running

Don't do it! You'll become bald

 

[InstaFriedRice]

Goto bodybuilding.com, this website is the bible for you. Amen

That website is toxic lol

 

[Delusional Society]

PM me. I Will make a program for you

 

[DJ.Bud]

 

[didiseo]

Congrats on taking initiative on this, not always easy.

I only do 15min a day, that's all! Why not more? I don't like gyms or running, they would both be great to get more results, but I train for the long term benefit, not to quit after getting bored.

I'm not big, been on 9% body fat for the last 15yrs. Some friends did gym, steroids, supplements, over the years most of them went from small, to big or huge ripped, and then to fat or big fat. Not for me.

I also walk, do stairs instead of elevators, and avoid the heavy drinking. My diet has always been good, don't like sugars and enjoy salads.

I have different sets that I do and only use bodyweight.

My simplest I would recommend you is:
- 3 sets of 20 push ups
- 3 sets of 20 sit ups
- 20 squads
- 20 walking lunges
- 30 jumping jacks
- plank for 60sec

Do this 4/5 times a week.

Best of luck

 

[Wooten]

I got one for you here, it has been proven to be pretty good. Try it out yourself and let me know if it works for you. Here is your daily tasks to do:

• 100 Push-Ups
• 100 Sit-Ups
• 100 Squats
• 10KM Running

Well that's a sure way to injuries long-term. And so many muscles groups are left out, I don't see what this would accomplish. Except for getting bald

Hey man, full-time MMA fighter here. I'd recommend starting by doing cardio and bodyweight excercises. Also, start eating clean. You don't have to have the perfect diet just yet, start simple by only eating whole foods. As far as cardio goes, start running as far as you can while maintaining a heart rate at around 70%. Do that every single day until you see yourself getting better. As far as bodyweight exercises go, there is a ton on the internet, just pick some that you like, and do them for 30 minutes a day. This may seem small, you may be looking for a complex workout that you can use your weights and what not, but you don't need that. I guarantee you, if you start doing this, you will feel great about yourself every single day. I highly highly recommend this plan for anyone getting back in shape. It is VERY rewarding!

I've done body-weight for a while and I did running as well for about a half a year 5-20km a day. Looking to build a little mass over the cold period and it's a tad difficult with body weight only.

I'm in no way fat, but I wanna try something different for a change.

Goto bodybuilding.com, this website is the bible for you. Amen

While that maybe true, there's a lot of "bro" advice there and a lot is focused on gym equipment which I don't have access to. Believe me, I looked, but it's a bit overwhelming and forum there isn't super helpful I found.

These workouts are great; https://darebee.com - for the most of them you don't even need any equipment.

Completely forgot about them. Will have a look. Thanks!

Congrats on taking initiative on this, not always easy.

I only do 15min a day, that's all! Why not more? I don't like gyms or running, they would both be great to get more results, but I train for the long term benefit, not to quit after getting bored.

I'm not big, been on 9% body fat for the last 15yrs. Some friends did gym, steroids, supplements, over the years most of them went from small, to big or huge ripped, and then to fat or big fat. Not for me.

I also walk, do stairs instead of elevators, and avoid the heavy drinking. My diet has always been good, don't like sugars and enjoy salads.

I have different sets that I do and only use bodyweight.

My simplest I would recommend you is:
- 3 sets of 20 push ups
- 3 sets of 20 sit ups
- 20 squads
- 20 walking lunges
- 30 jumping jacks
- plank for 60sec

Do this 4/5 times a week.

Best of luck

This is a rather similar workout I did for the past half year, but it doesn't help build a muscle mass. I can perform these with ease and it's pretty difficult to progress without weights/pull-up bar or dip bar.

Not looking to become huge, but just a little bit bigger ^^.

Regardless, that was a great advice and I appreciate it. I also don't drink at all and I do enjoy healthy meals for the most part. I do however slip up on junk food on rare occasion.

 

[InstaFriedRice]

What’s the point of becoming bigger? I think you’re going about this in the wrong way. If you have a sport, you train specifically for the sport. If you don’t have a sport, then I can’t think of any other reason to train besides being healthy long term. In that case, you want your body as lean, flexible, and strong as possible. Strong isn’t build mass muscle. Strong is working on your strength. A 150lb guy that’s lean, flexible, and strong will hammer a 215lb mass muscle guy in any athletic competition. There truly isn’t a long term benefit of building mass muscle. I think you should focus on being as healthy as possible. Maybe look into crossfit, but crossing out the injury-prone exercises in it.

 

[jimiii]

bodybuilding.com

 

[Wooten]

What’s the point of becoming bigger? I think you’re going about this in the wrong way. If you have a sport, you train specifically for the sport. If you don’t have a sport, then I can’t think of any other reason to train besides being healthy long term. In that case, you want your body as lean, flexible, and strong as possible. Strong isn’t build mass muscle. Strong is working on your strength. A 150lb guy that’s lean, flexible, and strong will hammer a 215lb mass muscle guy in any athletic competition. There truly isn’t a long term benefit of building mass muscle. I think you should focus on being as healthy as possible. Maybe look into crossfit, but crossing out the injury-prone exercises in it.

I get your point, however, I'm not looking to compete in any sport, so that doesn't matter to me.

In the line of work I am in, physical strength is a great benefit overall, and with body weight exercises it's just not as effective as lifting in terms of gains over time.

While I'm not arguing that either is better or worse, I'd prefer you provide an example of a specific workout plan so I could better understand what you mean. Because just doing push ups, squats and pull ups doesn't do much to me in terms of strength or muscle gains. I hope that makes sense.

Please make no mistake, I'm very open to different/better suggestions.

 

[InstaFriedRice]

I get your point, however, I'm not looking to compete in any sport, so that doesn't matter to me.

In the line of work I am in, physical strength is a great benefit overall, and with body weight exercises it's just not as effective as lifting in terms of gains over time.

While I'm not arguing that either is better or worse, I'd prefer you provide an example of a specific workout plan so I could better understand what you mean. Because just doing push ups, squats and pull ups doesn't do much to me in terms of strength or muscle gains. I hope that makes sense.

Please make no mistake, I'm very open to different/better suggestions.

I’m no expert on working out. As a fighter, I do what my trainer tells me haha. But, I recommend you check out Phil Daru on YouTube. He is literally an expert on this. And his workouts range from no equipment, some equipment, and full gym. It isn’t a “Workouts you can do with no equipment” type channel. It’s a “How to build *scientific word*” that happens to have no workout equipment in it. He’s the full deal. He’s the head trainer at American Top Team, the most prestigious MMA gym in the world. Just check him out, most workouts are combat sports related but MMA athletes are also the most healthy athletes out there, Nate Diaz, Dustin Porier, etc. He is super educating.

 

[Soucha]

What’s the point of becoming bigger? I think you’re going about this in the wrong way. If you have a sport, you train specifically for the sport. If you don’t have a sport, then I can’t think of any other reason to train besides being healthy long term. In that case, you want your body as lean, flexible, and strong as possible. Strong isn’t build mass muscle. Strong is working on your strength. A 150lb guy that’s lean, flexible, and strong will hammer a 215lb mass muscle guy in any athletic competition. There truly isn’t a long term benefit of building mass muscle. I think you should focus on being as healthy as possible. Maybe look into crossfit, but crossing out the injury-prone exercises in it.

I forget who it was, but recently I was watching some MMA fighter talk about how a big flaw in American sports training is that we often-times train until we are exhausted and then take a 2 day break. This is what a lot of us are told to do while growing up. It's not so bad for gaining bulk muscle, but since he competes in a sport, it is better to do less exhaustive training and work more on skill-sets such as BJJ everyday, rather then work himself to failure at each work-out. This also allows one to fit more cardio in, as few people will want to wake up and run a few miles the day after doing XXX pound squats to failure. At the end of the year, the guy who trains a little less each time, but does it everyday, has done far more training then the guy who does a little more each time, but is then to tired to do it the next day, or day after that.

 

[bigboss4221]

I forget who it was, but recently I was watching some MMA fighter talk about how a big flaw in American sports training is that we often-times train until we are exhausted and then take a 2 day break. This is what a lot of us are told to do while growing up. It's not so bad for gaining bulk muscle, but since he competes in a sport, it is better to do less exhaustive training and work more on skill-sets such as BJJ everyday, rather then work himself to failure at each work-out. This also allows one to fit more cardio in, as few people will want to wake up and run a few miles the day after doing XXX pound squats to failure. At the end of the year, the guy who trains a little less each time, but does it everyday, has done far more training then the guy who does a little more each time, but is then to tired to do it the next day, or day after that.

That was the guy talking about training in the flow state. Saw it on the rogan podcast