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Started By
Message
Workout plan for apartment gym?
Posted on 8/28/19 at 4:29 pm
Posted on 8/28/19 at 4:29 pm
Advice on what routine (3-4 days per week) you’d recommend with the following equipment available at my apartment gym: cable machine, bench machine, lat pull down machine, leg press machine, dumbbells (up to 50lbs) and row machine.
I have some basic experience with barbell exercises from HS sports so not completely new to lifting but I haven’t lifted much since HS and I’m not familiar with machine exercises or know enough to develop my own a workout plan.
I would like to gain 10-15 pounds of muscle (I’m 6’2” 175ish if that matters) I know eating will also be a major factor in weight gain but is my goal of “bulking up” a little and getting stronger possible without lifting heavy weights with barbell exercises or would I be wasting my time being limited to only machines and dumbbells?
I have some basic experience with barbell exercises from HS sports so not completely new to lifting but I haven’t lifted much since HS and I’m not familiar with machine exercises or know enough to develop my own a workout plan.
I would like to gain 10-15 pounds of muscle (I’m 6’2” 175ish if that matters) I know eating will also be a major factor in weight gain but is my goal of “bulking up” a little and getting stronger possible without lifting heavy weights with barbell exercises or would I be wasting my time being limited to only machines and dumbbells?
6
Posted on 8/28/19 at 4:34 pm to Scratch13
quote:
is my goal of “bulking up” a little and getting stronger possible without lifting heavy weights with barbell exercises or would I be wasting my time being limited to only machines and dumbbells?
You can build muscle and strength without barbell access. The upside of barbells is you have theoretically unlimited ability to progressively overload.
With machines and dumbbells, it may be more limited.
I would search out some of the linear programs mentioned on here. I usually push Candito, but Greyskull might be easier due to more flexibility.
If you can do pullups and pushups, do that too. They are good accents when training is limited. Find your preferred template, post it and then find a way to sub exercises to work for your available equipment.
Can you buy a dipping belt? Belt squats with DB's might help with your weight limitations.
This post was edited on 8/28/19 at 4:35 pm
Posted on 8/28/19 at 4:37 pm to Scratch13
I am in the same boat as you. I am 6'1" 165 and have been working out 5 days a week the past 2 months in basically the same type of gym setup. I've noticed some muscle gain but I have been trying to hammer down a good routine. I have mostly used dumbbells as I feel like the machine is holding me back from progress. Interested to see some of the feedback in here.
Posted on 8/28/19 at 5:00 pm to Scratch13
You wouldn’t be wasting your time per se but a $30 gym membership is definitely worth its cost. Use the apartment gym for cardio and days you can’t make it to the real gym
Posted on 8/28/19 at 5:25 pm to Scratch13
quote:
I would like to gain 10-15 pounds of muscle
Eat Eat and Eat, the working out will be the easy part of your weight gain mission.
You have a pretty good assortment of weight machines to cover the basics and get the job done.
I would recommend a standard workout routine which starts as follows:
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Rest
Day 4: Legs
Day 5: Rest
Day 6: Shoulders and Core
Day 7: Rest
Let me know if you want more detail on the actual exercises that would accompany this workout schedule and if you would like sets and reps.
But this is the way to go.
I would recommend taking tons of pictures (for yourself) of your body in the mirror and do this periodically and look at that comparisons. It will fuel you once you start to see the results. Be sure to stay consistent with the photos, (time of day and clothing etc..)
Consistency with your diet and the workouts will be the hardest part of your journey.
You main focus should be on your diet. Lots of carbs and protein if you want to grow. And eat OFTEN. 4-5 times a day.
Posted on 8/28/19 at 6:41 pm to 225Tyga
I would NEVER do a bro split with limited equipment and weight limitations.
Posted on 8/28/19 at 7:30 pm to Scratch13
Sounds like you’re a great candidate for calisthenics and parallel bars 
Posted on 8/28/19 at 8:49 pm to Scratch13
How many reps can you do with the 50#dumbells doing flat bench press?
If less than 50# x 12 reps, x 3 sets, just do progressive overloading. Maybe buy some 2.5# “ankle weights” to strap to your wrists to make the increments a little smaller.
Once you’re able to do 50# x 12 reps x 3 sets, start with incline bench press, then do flat bench. After that, join a gym or maybe pre-exhaust the chest with three sets of flys before benching. Or do German volume training.
Day 1: chest/shoulders/tris
BP—8-12 reps x 3 sets
Incline BP—8-12 reps x 3 sets
Pushups—max x 2 sets
Dumbbell overhead press—8-12 reps x 3 sets
Lat raises10-12 reps x 2-3 sets
Triceps extensions (overhead with one dumbell) 10-12 reps x 2 sets
Tricep pushdown in lat pull down machine—10-12 reps x 2 sets
Day 2 back/bis
Lat pulldowns—8-12 reps x 3 sets
Dumbell rows—8-12 reps x 3 sets
Machine rows—8-12 reps x 3 sets
Standing dumbell curls—10-12 reps x 3 sets
Concentration curls—10-12 reps x 2 sets
Day 3–legs
Leg press—8-12 reps x 6 sets
Calf raises—12-15 reps x 3 sets
Day 4 rest
Day 5-7–repeat days 1-3
If less than 50# x 12 reps, x 3 sets, just do progressive overloading. Maybe buy some 2.5# “ankle weights” to strap to your wrists to make the increments a little smaller.
Once you’re able to do 50# x 12 reps x 3 sets, start with incline bench press, then do flat bench. After that, join a gym or maybe pre-exhaust the chest with three sets of flys before benching. Or do German volume training.
Day 1: chest/shoulders/tris
BP—8-12 reps x 3 sets
Incline BP—8-12 reps x 3 sets
Pushups—max x 2 sets
Dumbbell overhead press—8-12 reps x 3 sets
Lat raises10-12 reps x 2-3 sets
Triceps extensions (overhead with one dumbell) 10-12 reps x 2 sets
Tricep pushdown in lat pull down machine—10-12 reps x 2 sets
Day 2 back/bis
Lat pulldowns—8-12 reps x 3 sets
Dumbell rows—8-12 reps x 3 sets
Machine rows—8-12 reps x 3 sets
Standing dumbell curls—10-12 reps x 3 sets
Concentration curls—10-12 reps x 2 sets
Day 3–legs
Leg press—8-12 reps x 6 sets
Calf raises—12-15 reps x 3 sets
Day 4 rest
Day 5-7–repeat days 1-3
Posted on 8/29/19 at 8:26 am to Rep520
Not sure what you are calling a bro split?
Posted on 8/29/19 at 8:39 am to SabiDojo
Think you mentioned this to me before, but whats the best program for beginning calastenics etc? Like what is the 'Greyskull' or 'Starting Strength' of bodyweight workouts?
And what physique can realistically be achieved using this kind of training?
And what physique can realistically be achieved using this kind of training?
Posted on 8/29/19 at 9:26 am to 225Tyga
quote:
Not sure what you are calling a bro split?
A body part split with 1x a week frequency. I don't like them on the whole because most people generally recover much faster than that.
My issue with it is that the limits of machines and weights are going to mean he can't get a ton of intensity in his workout. The less intensity, the less recovery time is needed.
Put another way, there's no way you need a week to recover from 50 LB dumbbell bench. It just isn't going to trigger that much muscle damage.
Posted on 8/29/19 at 2:35 pm to numptythrubbers
The best guys to follow for calisthenics, imo, are calisthenicmovement, Fitness FAQ’s, and Dominik Sky. You can be as strong as you want to be. People think calisthenics is nothing but pushups and dips, and it’s much more than that.
And you can do a lot with parallel bars. Yeah you can do L-Sits and handstands and dips, but also impossible dips, front levers, x handstands. Learn planche, cross Maltese planche, Victorian cross. You’re talking about some of the strongest people in the world pound for pound imo.
And yeah you can get a great bod while doing it
And you can do a lot with parallel bars. Yeah you can do L-Sits and handstands and dips, but also impossible dips, front levers, x handstands. Learn planche, cross Maltese planche, Victorian cross. You’re talking about some of the strongest people in the world pound for pound imo.
And yeah you can get a great bod while doing it
Posted on 8/29/19 at 3:06 pm to 225Tyga
quote:
Day 1: Chest and Triceps
Day 2: Back and Biceps
Lol
Always balance a push movement with a pull movement
Chest and back always on the same day if you are working more than one muscle group
Posted on 8/29/19 at 4:21 pm to StraightCashHomey21
There’s nothing wrong with chest and tris / back and bis for a beginner. Shouldn’t be giving out advice like this if you aren’t experienced enough baw
Posted on 8/29/19 at 6:48 pm to Proximo
It’s Arnold the GOAT advice
If you are working out chest you are already hitting tris as a secondary muscle group
If you are working out chest you are already hitting tris as a secondary muscle group
This post was edited on 8/29/19 at 6:50 pm
Posted on 8/30/19 at 10:04 am to StraightCashHomey21
quote:
Always balance a push movement with a pull movement
This is incorrect. Push Pulls are great during workouts and can be achieved with super-setting.
Posted on 8/30/19 at 10:08 am to StraightCashHomey21
quote:
If you are working out chest you are already hitting tris as a secondary muscle group
Correct. However you must make triceps a focus point in order to to create maximum results for both chest and tries.
If you focus on both during a workout, both have to work twice as hard in order to complete the workout.
When you do a chest exercise then go into a tricep exercise, your triceps go from a secondary focus to a primary focus.
Then, when you go back to the chest exercise, your primary focus, chest, has to be utilized completely to accomplish the lift as a result of working the triceps.
Posted on 8/30/19 at 10:16 am to Rep520
quote:
Put another way, there's no way you need a week to recover from 50 LB dumbbell bench. It just isn't going to trigger that much muscle damage.
He stated that he is a beginner, if he does a correct chest cycle with the corresponding number of reps and sets, he will feel the soreness longer than the regular lifter. After day two, his entire upper body will be struggling. When he moves into shoulders later in the week, he will still be feeling chest soreness but it will be on the decline. Most shoulder exercises will utilize some chest to help with stability, that will be good for moving the lactic acid and preparing his body for the next round of chest.
quote:
The less intensity, the less recovery time is needed.
As i mentioned, intensity is determined by the users pace, number of reps and number of sets.
quote:
there's no way you need a week to recover from 50 LB dumbbell bench
4 sets of 10 with a 50 LB dumbbell flat bench
- super set Skull Crushers (10 reps)
4 sets of 10 with a 50 LB dumbbell incline bench
- super set bench dips (15 reps)
4 sets of 10 with a 50 LB dumbbell decline bench (if the bench can go to decline as well)
- super set reverse grip tricep pull downs
Burn out with 4 sets of 25 push ups
all of that for a beginner will leave you very sore for 2-3 days, lingering soreness day 4-5 and then you will be fully recovered for the next chest day. Rest is essential for growing.
Posted on 8/30/19 at 11:23 am to 225Tyga
quote:
all of that for a beginner will leave you very sore for 2-3 days, lingering soreness day 4-5 and then you will be fully recovered for the next chest day. Rest is essential for growing.
Soreness isn't a marker of recovery or growth. Beginner programs maximize CNS adaptationand linear gains through 3x a week frequency.
Being sore does not mean you're not ready to lift again. There is a lot of science that shows volume increases hypertrophy and you can't get as much volume 1x a week as 3x.
One Study on Volume Impact
Posted on 8/30/19 at 11:33 am to Rep520
As long as you warm properly before and stretch properly after, you can plow through soreness. My hamstrings having been killing me all week. Still banged heavy dead today.
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