Could I do a 1-series split exercise workout routine?
All of my friends who workout tell me that I they do a 1 muscle group a week training routine in the gym and that I should do the same. My problem is that I hate that and I don't want to go to gym for purely body exercises.
Instead I have made up a routine I follow for 5-7 days a week. It goes like this:
Pull ups
push ups
dips
diamond push ups
wide push ups
crunches
plank
squats
lunges
jump rope
This is one cycle. If you can do about 10 pull ups, you do 5 here rest for 15 sec then do push ups and move in cycles. After rope jumping for about a minute you repeat the whole process again 2 more times.
After finishing this for a total of 3 cycles you then move on to cardio such as running for about 30 mins outside.
This is what I currently do. What do you think about this routine?
1 Comments
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Like Alex L mentioned in a comment, your program completely lacks progressive overload, which is how we actually get stronger.
Progressive overload is the increase of intensity that we place on our body, and we do this in two ways;
increasing the resistance by using more weight
increaseing the volume by doing more sets and repetitions
Unless you go to the gym, the exercises you mention are pretty much bodyweight only, so you'll be unable to increase resistance unless you start using other tools, but then again, the gym is the place where you have all the tools you need in one place.
And I know what you're thinking, "I can get progressive overload by increasing the volume", as I said in my second point, but there is another problem here.
With most of those exercises, you can steadily progress until you're able to do 50-100 repetitions, but sadly, this does very little to build muscle. Once you go over 20 reps, it's pretty much an aerobic movement, meaning you'll be working your stamina, and not your strength.
Only two of the exercises you mention are actually heavy (in the long run), and that's pullups and dips, where you push against your entire bodyweight. But also here, you'd eventually end up at a point where you can do 20+, and again you'd need to find ways of increasing the resistance.
I can see that you're quite reluctant to go the gym for pure bodyweight exercises, and that's understandable. But if you want to build muscle AND get a lean physique, then bodyweight is probably the hardest way to do so. In that case, I'd recommend looking into some more advanced calisthenics.
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