Your Gym Workout

Out of context: Reply #339

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  • Beeswax0

    Last year I made up my own program that turned out to bring in good results for my 47 yo body despite taking long breaks for travelling and life events.
    But I feel like I need to get smarter so I'm open to suggestions.

    Its very simple , I spent 30-45 mins at the gym a day for 3-4 days max. I hate spending long times at the gym so this works out well for me.

    I start with the highest weight that I can do 6-7 reps and then lower the weight to do same amount of reps again and I do a total of 3 sets without giving a break between weight changes.
    So like bench press set takes 3-4 mins total and I move on to the next exercise.
    The only downside to this for me was to start with the heaviest weight at first set, but I try to warm up well before to avoid injury.

    I don't know how to sequence the body parts. Is it ok for example to work chest after a shoulder day or should do a leg day in between?

    Beeswax 0Permalink
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    • also another thing, I started taking cold showers or if ice bath available 30 mins before the workout followed by a hot shower or sauna after the workoutBeeswax
    • This is to increase testosterone and sustained dopamine release. With this hack my mood also started going up which I think is a must for following a regimenBeeswax
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