I've been going to the gym on and off for almost 4 years now. I've gone almost every day this summer which is like 2 months. I think I have reached a plateu in my workouts however. I am 19, but I have trouble doing squats or anything that involves putting pressure on my back (herniated disc).
I would like to hear what other people's exercise routine is or if they have a planned workout. Any links to programs you guys are doing would really help or any websites where I can learn new exercises. I really enjoy doing HIIT exercises at crossfit, but have not gone there in a while due to payment complications.
I usually just do isolation exercises. It is very boring at the gym now. I really appreciate your help. Thanks.
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I have herniated discs right now too. So I switched to split squats (where you hold the dumbells below your waist) which does not put as much pressure on my discs. Here's what I do, typically I do MWF, and rotate A, B, A, B, A, B, etc:
A.1 Pull ups: 3 sets of max repetitions
A.1 Reverse Crunches: 3 Sets 10
A.2 Split Squats: 4 sets of 2 by 5 repetitions
A.2 Dips: 3 sets of max repetitions
A.3 Overhead press: 4 sets of 5 repetitions
A.3 Renegade Rows: 3 sets of 2 by 5 repetitions
A.1 Bent over rows: 3 sets of 8 repetitions
A.1 Bicycle Crunch: 3 Sets of Max
A.2 Bench press: 4 sets of 5 repetitions
A.2 Bicep Curls: 3 sets of 5 repetitions
A.3 Deadlifts: 3 sets of 5 repetitions
A.3 Front and Lateral Raises: 3 sets of 5 repetitions
You fail to mention your goals. So I will assume that overall athletic ability is your goal. This requires strength. Starting Strength is a great program. Stronglifts 5X5 is another good beginner program.
I would do the Starting Strength Program, add a couple of days of sprints, and walk on off days. If you go to the Starting Strength website, Mark Rippitoe (author of Starting Strength) answers questions in an online forum. He might be able to offer advice about your herniated disk.
I've been doing Starting Strength by Mark Rippetoe, but if you can't put pressure on your back, then I don't know what to say about lifting weights in the gym.
My workout schedule looks like this:
- Sunday: Weights
- Monday: Muay Thai
- Tuesday: Rest
- Wednesday: Weights
- Thursday: Muay Thai
- Friday: Rest
- Saturday: Rest
Weight workouts vary with:
- Squats 4 warmup sets, 3 sets of 5 reps for highest weight I can hold for 15 reps.
- Benchpress 2 warmup sets, 3 sets of 5 reps ''
- Assisted pullups - 3 sets of 5 reps
- Bench dumbbell chest press 2 warmup sets, 3 sets of 6-8 reps supersetted with bent over rows (3 sets of 10 reps)
- Seated dumbbell overhead press 3 sets of 6-8 reps supersetted with 12 seated bicep curls
- Standing barbell overhead press 2 warmup sets, 3 sets of 5 reps for highest weight I can hold for 15 reps.
- Deadlifts - 3 sets of 5 reps "
- Leg Press - "
- Stiff legged deadlift - 90 reps
- Barbell Lunges - 90 reps
- Frog jumps - 100
- Tuck Jumps - 36
Muay Thai is something that you could consider because it is definitely HIIT if you can find a good gym.
^ Intense training. It should look like this. Not some dumb kickboxing class at your local fitness gym.