If these posts become a normal thing I'm done with this subreddit. Seriously, If you want to workout just plan a damn workout. If you don't know how, no big deal you're on the internet look up a workout plan from a site like this.
weird that no-one has said jefit, the free version is plenty, you see what weights you lifted and theoretical 1RM chart over time. (and can track your own weigth and other measurements). subscription gives some more in depth analysis options.
also occasionally i put my lifts in here: http://www.strstd.com/ good for classifying
works well. Based on years of research with Layne Norton and Louie Simmons
includes strength and hypertrophy
Complicated and requires vast knowledge to properly work. PHAT is based on the Westside system; every few weeks, all the exercises are changed to allow you to work on weak spots. If you dont know your body or a variety of exercises, you will be very limited. For example, on PHAT or Westside, if you stall out on a back squat, you should know what lift to move on to next to patch the hole in the weak spot.
Long time. It is lifting 5x a week with a ton of volume
No set reps, exercises, or anything. Some are coolcicada's PPL are based on strength and hypertrophy after. Others are pure strength. Others are pure hypetrophy. Some are great (like coolcicada's and old school trainer's). Others are shit (like the jefit one). The variables are just too different to pinpoint one exact routine.
If done at a high frequency (2x/wk), it has a lot of time in the gym.
If done at low frequency (1x/wk), it doesn't have enough frequency to be super effective.
For anyone who uses Jefit, I have shared a routine designed from this thread named Reddit Metallicadpa's Beginner PPL. It can be found at the link or by searching the Jefit database.
To be honest you should use one app for food and one app for training.
Jefit Pro is the training and body stats app I use. The free version works just as well. Just adfree
For food tracking there are a few choices, I use "mynetdiary", myfitness used to be good but now they want $50 per year to use it with features that are free elsewhere.
There are android and iPhone apps for both and both keep your logs so you can access from a desktop on their website if you want to.
I've been using JEFIT lately and really enjoy it. It has a website as well, and you can build your own workout routines, down to the amount of reps and exercises. They also have a bunch of pre-built routines. All your data is backed up to the cloud and can be accessed from the website.
The workout interface is pretty clean and easy to work with. Includes a timer between reps which I really find helpful. I highly recommend it.
Is there some simple app to follow ICF like the stronglifts app? (I found a jetfit workout but It seemed to just let me choose the weights and reps? http://www.jefit.com/routines/workout-routine-database.php?id=21940)
I started using the stronglifts app but it doesn't feel like a enough work when starting out so I am switching to ICF until my weights increase to some kind of failure. Is this a good/bad idea?
I have started with 40kg for everything except 20kg for tricep extensions. Should I be starting heavier for some things like squats/deadlift?
I have barbells, a power cage with chinup bar and lat attachment (has a high and low pulley only) and some dumbells at home so kinda just want to work with what I have. I basically want to gain strength as well as some hypertrophy, ICF sounded like it would suite me. Would you recommend any beginner program over this and if so why?
A machine like this will work your pecs. Or you can use free weights and do this move. I've been using the press machine pictured for about six months now, and my boobs are much more perky.
I use the app Jefit on my phone. They have a website too, http://www.jefit.com
I opted for the paid version, but the free version is good too. It helps me keep track, and there are tons of routines already made. Not sure if that's what this thread is for, but figured more variety will help people!
I can't find an answer anywhere, so here goes. How heavy is the bar on the T-bar machine? I know there's a spot to add weight to the front, but I don't know how to track the bar's weight. I assume it's 45 but really not sure :/
Pic here: http://www.jefit.com/images/exercises/800_600/4188.jpg
Seconded for Jefit -- There's not a whole lot you get with the paid version, but I use the app every other day. I figure the paid version is akin to tipping the developers.
There are a BOATLOAD of routines that people have crafted and are available for download. Creating your own routine is relatively easy as well.
Once you have your routine set up, it's almost as easy as pressing "start", and the app walks you through every exercize, gives you a countdown timer between sets, and tells you what the next exercise is. It's like working out on autopilot!
Recently, Jefit introduced the workout summary that pops up at the end of the routine -- http://www.jefit.com/wp/wp-content/uploads/2013/09/workoutsummary.jpg
It's not super useful, but a great shorthand for seeing how long your routine took, how many PRs you made, and your total weight lifted! It's kinda motivational to me to try to life just a little more weight than last time, even if it was an extra rep!
http://sparkpeople.com/ - food tracker;exercise tracker;meal planner; generate grocery lists; socialize with other's doing the same thing.
I use http://dailymile.com to connect with others who are into the same type of exercise. It's a exercise tracker/social site. Meet a lot of great people off this site.
I use http://www.jefit.com/ for smart phone to keep me on track with exercising/tracking of sets/reps when working out and making sure i'm always putting a little more on the bar each time.
all are or have free versions.
Jefit is pretty awesome http://www.jefit.com/. I use it to track my numbers and see my progress at the end of every week and the timer in between sets is nice as well. There's a lot of neat feature in it.
JEFIT is pretty good, also has one of the longest lists of exercises for all muscle groups.
edit: I have the free version, they also have a paid version with more content and no ads...
> So, at the end of last summer I started going to the Gym (3-4x week), really with no workout in mind. Soon I downloaded Jefit for my phone and have been using one of the preset split routines for intermediates. (http://www.jefit.com/routines/workout-routine-database.php?id=20008 )
if you've never lifted before, you're definitely not an intermediate. Even if you've lifted before but haven't in a while, you're still not an intermediate.
I love myfitnesspal, jefit, and my generic daily motivation quotes.
The internet has been the guiding force in my weight loss. /r/fitness, /r/loseit, and /r/keto are my support team. I've learned more about health and fitness in the last few months than I have in the last decade and the progress pics/posts and recipes keep me inspired and motivated. My living room is my gym. And sites like youtube and nerdfitness are my personal trainers.
I use Jefit all the time. It's my main workout app (not for running - I don't really run anyway). It can do basically reps/sets, exercise type etc.
Jefit can calculate 1RM and has graphs too. It also has the website side which allows you to view all your logs and graphs there too.
>It also allows for the fact that some workouts are bodyweight and assisted, so it calculates your real weight being used in that particular workout.
This is the only thing it doesn't do right now.
You can look here if you want more info about the Android App: http://www.jefit.com/feature/
It still needs some work in the GUI department, but other than that it's extremely great. The developers are fairly responsive, so if there's a feature you want just ask.
I've hit the point where I'm in the gym 5-6 days in the week and it's so nice to be back!
That incredible feeling when it feels like your muscles are waking up from a deep slumber
Still got the body fat but most important I can FEEL my muscles coming back and it's honestly so nice
Super recommend the reddit linear programming based ppl for anyone coming back to lifting after a break. It's super engaging and fairly quick to do!
And if you're not using jefit you should, here's a link to the program on there:
If you're going to do it naturally:
Get a workout plan put together. Note that doing 3 sets of curls, one day a week isn't going to do much for you. You'll need to do multiple exercises that target the same muscle group(s), just in a different way. Check out JEFIT. You can create an account, then set up a workout routine (look for their "Jefit Sample Beginner Routine" as a starting point). Once you get the routine downloaded, put the app on your phone. Go to the gym on the days you're supposed to go, hit the 'play' icon, and it walks you through the workout. You can adjust the exercises/ordering as necessary for your needs.
Get your diet figured out. Check out "Flexible Dieting" AKA "If It Fits Your Macros" (IIFYM). It lets you generally eat stuff that you would actually like to eat, and as long as you hit your macros you're good. Also, realize that undereating will actually cause your body to store fat if the deficit is too great. And if you don't eat enough, your muscles can't grow. Enjoy.
Also, what you eat, and when you eat it, is important. Do the research to determine what you should eat and when (i.e preworkout, post, etc).
Don't skip the gym. Build a daily routine that puts you at the gym. If someone tries to schedule your gym time for something else, decline. If you absolutely have no choice but to miss gym day, get that workout in the next day (or ASAP). If you're traveling, plan ahead and be ready to use the hotel facility.
Follow BroScience Life on Youtube.
It's going to take time, but if you're consistent, and you use a solid workout routine, you'll see results in 4-6 weeks or so. Then keep going.
>3x5 Squat machine (idk what this actually is... not a Smith machine but you put plates on and stand on a platform and move up and down...)
I think you mean the hack squat machine, right?
I've been using Jefit for almost 3 years. One of my favorite features is when it lets me know when I've set a personal record and the chart your progress features that shows you how your 1RM has changed over time.
I've just used the JeFit app and website for tracking workouts. Creating programs and tracking progress is super easy with that thing. It also gives you graphs of progress on both lifts and measurements.
Just remember to ALWAYS SYNC your progress. I reinstall my phone pretty often and I don't even want to know how many workout stats I've lost because of it.
With tracking and graphs, you can also tell which of your lifts are stalling. In case you didn't notice that you're not putting more weight on the bar.
JeFit is good. Has a list of hundreds and hundreds of exercises which you select by bodypart, set the number of reps and sets you want to do then just type it in. It also has a timer for rest between sets.
+1 for hanging leg raises.
I've recently moved on to 4x5 hanging rotating knee raises (planning to work up to 4x10). It's a pretty intense and effective exercise.
This one is mine. I included the link to Norton's article in the description for reference when changing it. I've changed it a little since then.
FYI, on the upper power day I have dumbbell bench followed by barbell bench in case I cannot access a barbell bench. I do not do both, so the timer for the barbell bench needs to be adjusted to 180.
One last thing, if you go to settings and uncheck the box for "Show Last Logs from Global," it will show you the logs from the last time you worked out the day (eg upper power). If you leave it checked, it will show you the logs from the last time you did that exercise.
I also workout at Rapid Fitness/Retro Fitness, just switched from the Planet Fitness on Western Blvd after working out there for 3 years and joined Rapid Fitness about 2 months ago.
The place is an absolutely fantastic gym with very friendly and helpful employees/staff. Everyone is friendly around the gym and takes their workouts seriously which is nice and no hanging around on machines/taking up time, there is ample space to do your workouts with Squat Racks/Deadlift Section/Bench Press/Cable Towers/Free Weights up to 150lbs/ as SubaruSTi11 stated there is a BJJ and Boxing training there along with Aerobics classes/Zumba/Yoga and more. It is a huge and fantastic facility and cannot rave enough about it and glad I made the switch from Planet Fitness to Rapid.
I workout there Monday - Fridays and sometimes Saturday and Sunday as I workout Monday Morn/Night, Tuesday Morn/Night, Wednesday Night, Thursday Morn/Night, Friday Morn/Night and Saturday Morning with a Sunday rest day so I am there all the time after work, also the fact that I workout and am involved with fitness for my job actually keeps me at Rapid alot for my training and the environment.
If you are looking for a partner or just wanna workout/join in sometime feel free to shoot me a PM or so but like I said everyone at Rapid is EXTREMELY friendly and outgoing and willing to help you so I highly recommend that gym.
I wish you all the luck and best wherever you go/end up!
http://www.jefit.com/117646 - My company profile/JEFIT Fitness Profile
I don't do squats in a smith machine, and I do hack squats using something like this. So I don't even have to grip on a hack squat if I don't want to. What am I missing out on by doing hack squats using this - anything?
>Soon I downloaded Jefit for my phone and have been using one of the preset split routines for intermediates. (http://www.jefit.com/routines/workout-routine-database.php?id=20008 )
dat monday workout, 120 minutes of cardio after lifting
25 Year old guy here also. Feel free to download my routine.
I have been using this exact 5 day routine for 6 months and haven't wanted to change it a bit. If I am forced to shorten it to 4 days, I double up on cardio (either running/swimming) and don't log it. Feel free to ask any questions. I am very familiar with both Android and iPhone versions.
EDIT: Rep 108642 means that you should be doing sets of 10-8-6-4-2.
Also I can't see any abs. I hadn't come across that website before, but I've seen some ok stuff on it. Consider something like this:
One more thing I forgot to mention and which helped me a lot with keeping track of my training progress is that I used a app for my Android phone (also for iPhone)
I bought the Pro version of Jefit and really like this application www.jefit.com
it is pretty comprehensive and cheap $4.99.
I uploaded my LG workout plan if you are interested. Just search for Leangains in the DB or Cosmo2011
also try pull ups with a D-Grip, put d-grip over pull up bar and then pull up to one side, touching bar on collarbone, and then go all the way down, and back up the other wide, and repeat.
similar to this
I'm assuming you haven't done a lot of training; sorry If my assumption is bad!
I've been slacking for 6 months, just getting back in the gym, and I think this is a nice 150 minute per week workout for me to get back into it; maybe you'll like it too.:
Hello, first at all sorry for my bad English. So, I bought application called "Jefit", and found in them routine named as Jefit Sample Beginner Routine: <strong>http://www.jefit.com/routines/workout-routine-database.php?id=20008</strong> . So I need advice about this routine, how this routine adequate and sustainable for being more fit and stronger?
I run mostly. I have just started strength training and am trying to do that 3 days a week.
I love apps like BodBot and Jefit for ideas and motivation.
I also love Darebee for workouts without equipment.
I take the same exercise and try to see how many variations of it I can do. Elevated rows, cable rows, DB rows, barbell rows, kettle bell rows, decline rows... LOL then when I get bored with that, I throw random shit in a circuit for time or reps.
I literally pick a body part go to JEFIT then try to recreate them, or steal ideas from work out guides.
To give you a serious answer, the routine is probably not very efficient because it is a body-part split, meaning every muscle is only trained once a week.
As a beginner you would benefit from more frequency with full-body workouts three days a week (that's why SL and SS are often recommended), or if you want to go four days a week, some kind of upper-lower split.
Edit: If that's the one you are meaning:
Looking at the structure of the machine and how you're resting <em>on top</em> of the machine, it is baffling that you could think that you're somehow pulling the weight. I love you, jesus this is so funny.
Thanks for the advice. I was planning on doing jefits intermediate plan
Couldn't I apply the same logic of starting with the bar etc?
My company just opened a fitness center and I am planning on starting to use it next week. I haven't really ever done any serious working out before (I worked my way through college and still finished an engineering degree in 4 years so there was literally no time for anything but work and studies) and getting started can be a little intimidating since I don't really know what I'm doing.
All of my immediate coworkers are either (mostly) too lazy, or go to a gym elsewhere and most of the people I've seen using the fitness center at my available times are older and mostly just using the treadmill or machines. There may be others I'll meet once I get started but I'd prefer not to have to count on that if it doesn't happen. I've found some good workout plans but I'm concerned about how much I can get done without a reliable spotter to assist. What is the best way to deal with this and still get an effective workout?
Some of the workout plans I've found:
Looks like a good beginner routine: http://www.jefit.com/routines/workout-routine-database.php?id=19120
Dumbell only, would definitely be able to do without assistance but almost certainly not as effective: http://www.jefit.com/routines/workout-routine-database.php?id=22105
I came across the Jefit dumbbell-only full body workout, which has a bunch of leg stuff that I can do with dumbbells. I think I'll end up trying to combine this with the Long Cycle program.
Went on a whim with an app and found these guys:
Searched sport-specific workouts, and though the golf-related material is very limited, I found their Lacrosse workout to be killer. So far have gained ten pounds in the last 4 weeks and put my driving distances quite higher. There's a good focus on upper body and lower body, two days a week for each area, and I try to spend a lot of time outside of the gym stretching down worked muscles before I go to sleep and throughout the day. Everyone is different, but for something well organized and easy to improve upon week after week, you might wanna give it a try.
edit, here's the workout: http://www.jefit.com/routines/workout-routine-database.php?id=20582&vote=66
I look at my graphs all the time, it definitely doesn't just sit there, but I've never shown anyone. Not 100% sure how to export it.
Here is my profile for now:
I think you can see all of my data in the confines of their system.
Love it. Tracks my runs; where I go, how fast, and how many calories I burned. I also use it for training for marathons and half marathons. Oh and it has a challenge feature so you can challange a friend, yourself, or even a stranger.
For weight training I use Jefit
Similar feature set but for weight training.
Today at the gym, we have an assisted dip machine. Someone had the bright idea to weigh the padded part down with a 25 pound weight so they could do an unassisted dip on the assisted dip machine. Little did they know, there's a bolt that can drop the pad down for that purpose.
Use Jefit to track progress.
Awesome app, lets you graph progress in specific lifts and input how much you lift daily. Just find a program on the web somewhere, as others have mentioned Stronglifts, Starting Strength, or ICF are best for beginners, set it up in the app, and stick to it.
I use an app called Jefit on my phone to track my workouts: http://www.jefit.com/
There are other apps as well. But the important thing I found about having an app like this is that it allows you to easily track what you're doing. This is always important, but is especially important when you're first starting and aren't sure what weight you can use.
Injuring yourself during a workout can really set you back. However, if you don't push yourself, you won't see improvement. So the key is to find that sweet spot where you're pushing yourself but aren't liable to have an injury.
Find a workout partner. Having a spotter allows you to challenge yourself with less chance of injury. Usually, workout partners are helpful at spotting if your form is wrong as well. Obviously, the best choice is a professional trainer, but from your post I suspect you're on a budget.
Start conservative with the weight. At the completion of each exercise, note whether your feel like you could have done more or not. If you're pushing to failure (which seems to be a common recommendation) you'll also be able to see how many reps you did. Then next time you have the exact weight you did as well as your notes about whether it was easy or hard and how many reps. That will help you dial in the best weight for you as quickly and safely as possible.
It's called Jefit. The only downside is that it's Android and Web only. The Android app is awesome and free. http://www.jefit.com/
I really (really!) like it. Buzz when the rest time is over, show how to do the proper form with explanations. Easy way to keep track of your progress on many different aspects.
You can also download additional exercices from the web, add your own, sync with the website to see your progress.
If you have an android smart phone, I really like the app Jefit. (http://www.jefit.com/)
Lets me enter in my daily workout routine, and while i'm working out I can put in how many sets and reps I'm doing. Lets you track your progress via graph (so I can tell my bench press has gone up 12.3% in the past month and a half since I started using it). Might not be great for cardio, not sure, but for weight lifting it's awesome.
Also, I had added this to the FAQ:
Note it says to take measurements relexed.
This really is a thing of preference. Most people take measurements "flexed", just be consistent with your measurements.
The app is called Jefit. They have a great web interface where you can download/customize your own routines and sync it right with your mobile device.
You then use the mobile device to track all your lifts and workouts.
The BEST app I've ever used for my workouts, and it's completely free.
I have yet to find a reason to upgrade to their pro version.
My deadlift was embarrassingly weak because I hadn't been doing it for years. I'm a 43yr old male, been lifting now for 30 years but have jumped around between many random programs (AthleanX, most recently).
Decided to hire a personal trainer and set my goals as shoulder press 1X BW, bench press 2X and deadlift 3X. He recommended that I give 5/3/1 a try. Read the ebooks, it sounded reasonable, so went for it. The pace and consistency of the strength gains have been very pleasantly surprising.
Bench press, for example:
Jefit - a fitness/workout tracking app. I'm not sure if it is necessarily unknown but it's a great app to download workout plans and even has tutorials on nearly any exercise you can think of. It's great because it's good for beginners and even advanced lifters. It has rest timers built in and several other features that are great for lifting specifically (compared to the dozens of general fitness log and calorie counting apps out there).
It is available on android and iOS.
I have been going for a few months took a break and started back up around a month ago and I hardly ever work cardio at the gym (Yeah I know its bad but I usually bike to school everyday once it gets warm outside) Also here is another pic http://www.jefit.com/images/exercises/800_600/1940.jpg
its called the hack squat
Thank you everbody for your feedback!
I've taken u/LoCHiF 's post advice and made myself a beginner routine following the link he gave me (which lead to allpro's routine)
Heres the routine now: http://www.jefit.com/my-jefit/my-workout-routine/?id=1385648328
Once again thanks for steering me onto the right course!
If you've got a smartphone and don't mind running around with it in the gym, I can recommend Jefit.
It does exactly what you want from a training protocol and then some (timer for breaks between sets, stat graphs, etc).
Jefit is close. Not quite there (no missed lifts/supersets etc) but pretty close. Only reason I keep using Fitocracy is to see friends/other peoples workouts.
Certainly! I started out doing some calisthenic training - Moved onto Stronglifts for 2-3 months and now I am currently running this programme: http://www.jefit.com/routines/workout-routine-database.php?id=17554
I also do extra pullups whenever I feel like it, some extra ab exercises and also turkish get-ups!
I was doing SS for around a year and half and made good gains. I started from never doing a squat or deadlift to having a nice solid core.
A few friends convinced me to do Tough Mudder so i had switched to doing more cardio and more body weight exercises over the last few months to get ready.
I noticed an article on PHAT and grabbed the JEFIT program and have been doing it for 6 weeks. I think i will be sticking with it for some time as the size gains have been surprising but i haven't lost too much strength.
This is good, solid work. You should be lifting slightly more for the deadlift than you do for the squat; that you aren't suggests that you aren't going low enough on the squat. A good idea would be to film your technique then post it on /r/AdvancedFitness or /r/weightroom or similar, and ask for critique. But 100lb for deadlift is brilliant for just starting out.
I would also recommend recording how many sets, repetitions and your rest period. These dramatically change your workout and you'll want to look back to see how many sets/reps you were doing when you hit 100lbs.
If you have a smartphone then I recommend the Jefit app which will time your rest period. Even if you don't have a smartphone, I recommend recording your workouts using Jefit or even just a simple spreadsheet. Many people use just a simple journal they take to the gym which tells them their last workout results so they can attempt to beat them.
You'll then be able to use that wealth of data to see your improvements and design your next workout phase.
There is also some other posts on this forum with variations if you look through them. Basically it seems to be the "big 3" with added isolation work. So you have a Deadlift day a Bench day and a Squat day. After warm up sets have been completed you have your top set "heaviest" and 2 back off sets at 10% and 20% less .Is what I have gathered. Hope that helps
For weight lifting I do my own 4 day split, on
Monday and Friday i hit Chest and Triceps
Tuesday i hit Back and Biceps
Wednesday i hit Legs and shoulders
I use an app on the iPhone called JEFIT which lets me make routines much easier :) You can also download heaps of routines other people have made, it's amazing.
however, for the first 4 months or so I did a program called Starting Strength to get my strength and lifts higher.
I started about where you are, 308 pounds. Good job on the 35 pounds, you'll notice as the more you lose, the more constant it'll be and the quicker and easier it'll drop off.
So far this is the best one I found as it seems to have a whole 10 week routine. I'm only going to be using this temporarily until I get some equipment to do P90X though.
I am JEFIT's Front-End Web Developer and this is my current routine right now that I am using with the JEFIT iPhone Application
It is a bulking routine for a 6 day training week, about 45 seconds resting time periods along with super - tri setting certain exercises
We have though released a User-Manual that explains how to use the application and various features provided by the application
I hope this helps you out and if you need any help or questions at all, please feel free to message me or drop by the site and message me, my username is Robertrogo