The no-routine weight lifting routine

I think it is okay not having a definite goal in mind when you embark on a new activity. Sometimes, it can be a bit difficult to form a vision. In this case, attempting to force yourself to form a vision before you participate may take the fun out of the activity. You would be setting yourself a mental block instead of making progress in some form. Take health and fitness, for example. Telling yourself you will have a six-pack by beginning of summer or be able to run a mile under four minutes or improve your blood lipid profile.. forget all that.

You could do body part split weight training. Advanced bodybuilders take this even further training hamstrings one session and quads the other. Or you could train the whole body in a single session. So if you are just getting into weight lifting, how do you have fun with it? How do you maintain enthusiasm? If you are coming back from a long lay-off, are not sure which routine is best to get back into the game and this, in turn, is preventing you from showing up at the gym.. well, what do you do?

Be like a butterfly.. drift with the breeze.

I recommend the no-routine weight lifting routine. What you do here is not think in terms of whole-body training, split training, three times a week training, doing a different number of sets for compound lifts vs isolation lifts, morning training vs evening training, etc. To put it bluntly, you do not think at all. The only thing you know for sure is that you are going to expend a certain amount of energy by hitting all the muscles in your body when you get to it. That's it. Here are the relevant points:

1. When you get a hankering to train.. to hit the weights, you drop whatever you are doing and you make your way to the gym. Ensure that you keep your mind a blank slate all the way to that first set of that first exercise. This is key. If you let your mind wander to something other than training.. money problems.. girlfriend problems.. its too hot or cold outside.. you might just decide to grab a bottle of beer, sink back into the recliner and watch YouTube videos instead.
2. Once on the gym floor, start with any exercise.
3. You are only going to do three sets per exercise. Yes, even for a big lift like the Dead-lift or the Squat.
4. Keep repetitions high enough to get a good burn. This likely means lighter weights.
5. Emphasis should be on strict technique and full range of movement on e.v.e.r.y exercise. This likely means lighter weights.
6. Do the exercises in any order. None of this, "I will do the compound lifts first because they need the most energy and focus, which I will have at the beginning of the workout" crap. That does have value but not here. Absolutely no thoughts like that. You walk by the Leg Press machine and you feel like using it, you use it. You happen to glance over at the Dumbbell rack and you decide to do Bicep Curls, you do it.
7. Use any implement. Use a barbell, dumbbell, cable, kettle-bell, etc.You amble over to the Lat Pull-down machine to hit the lats and someone else beats you to it. Ok, make a 15 degree turn and go do pull-ups on the assisted Pull-up machine.
8. But en-route, you pass the Hack Squat machine. Aw shucks, should I do Hack Squats? Do it.
9. Use your own body. Feel like doing push-ups? Drop down and give me.. as many push-ups as you can do.
10. Rest time between sets? Just enough to catch your breath and/or set weight for the next set. Then you keep going like the energizer bunny. Continue keeping your mind a blank slate.
11. If safe to do so, make the last set a drop set. For instance, drop sets can be safely done on an exercise like the Leg Curl or Side Laterals for the shoulders. But they may not be a good idea on an exercise like the Squat or Bench Press.
12. Do as many exercises as you want. Heck, even do an exercise that you had already done earlier in the workout if you feel like it.
13. Even if you had only lifted the day before.. go lift today if you feel like it. Do not let thoughts of over-training hold you back. It is difficult to over-train unless you have not been sleeping and/or eating well for weeks now. Otherwise, you are capable of expending a lot of effort.
14. Conversely, if you had not lifted for three or four days, do not lose sleep over it. You will eventually get back into the gym. Just don't wait another week to get back into the gym. You do want to maintain a semblance of momentum or you risk losing whatever gains you have made. Or worse, you stop lifting altogether for weeks or months and start to regress.

Be like a butterfly chasing nectar. Move from flower to flower in any direction. Catch the breeze and let it carry you. Do not resist the breeze. Watch out for predators and chatty old men.

How to get bigger forearms

I woke up to a Saturday morning that was in stark contrast to last Saturday morning. I couldn't find that sparrow from last week either. So I settled for breakfast at Ferrara's, where I noticed more than a few patrons glancing at my forearms. A train of complex thought led to this quick post (it would have been a slower post with my old keyboard).

It is not a forearm training article. There's plenty of those online. This is just solid, generic weight training advice for the fellow who is just getting (back) into training. And don't forget to inspect the graphic at the end of this post.

The lifting program

Objective: Improve cardiovascular capacity, posture, burn chow better, increase or introduce mobility, stimulate the lymph system, put a healthy sheen on your skin and strengthen the whole body. We are going to accomplish all that by starting off with one really tough exercise and then doing a handful of relatively easier ones. Let's not worry about nutrition at this point. I am assuming you are not wallowing in sody pop during day time and beer at night. I do recommend a single quality protein shake every day as this will aid in building muscle and thereby greatly reduce soreness after a workout. Also, and here is a fantastic supplement, drum rollllll....fish oil. Gobs and gobs of it. You have to want it badly. A single suspicious looking pill, as the doctor recommended, won't cut it.

Warm-up

If you have made a brisk 5 minute walk to the gym, don't spend too much time on the warm-up. You will be doing warm up sets with each exercise and that is sufficient at this level. I know there are some camps that advocate training with cold muscles, their argument being that if a lion were to jump you on the corner of Boylston and Exeter, you wouldn't have time to stretch before fighting for your life. Well, in several decades on this planet, I have encountered a few mice but nary a lion. So...ignore those idiots, take your time and work things in. Once warmed up, you can stress your body hard with the weight training that follows.

But do a few of those joint-loosening type exercises though. You know, neck rolls and such...if they are not too much of a bother. One other exercise I strongly recommend at this point is the back-extension. Adjust the bench so that you are not hyper-extending your knees. The first time I hyper-extended my knee on this exercise, that knee was stiff for three days. If I had put a hand out, I could have made some easy money. Anyway, do a couple of easy sets on this exercise, just enough to introduce a little warmth into the lower back and hips. Visualize engaging everything from the ankles to the neck and you eventually will engage them. If the exercise is uncomfortable, do bird dogs instead. Again visualize using your whole body to do the exercise. You need to get your glutes and vertebral column warm and ready before the weight lifting part.

Stretching

Again, don't spend half your day here. You are not a cheerleader intent on sucking her own toes. But don't go the other extreme and not do any stretching either. If you remember some stretching moves from bygone days, work them in. If any feel uncomfortable, don't do 'em. As your mobility improves with weight training (and it will, if you stick to it), you can gradually work those back in. And don't overstretch. Just take your limbs and whatnot through whatever range of movement is available in the area, hold the stretch for a few seconds, release the stretch slowly and move on to the next one. Stay aware of what you are doing.

The workout

Your first exercise will be the squat. If you can't squat, try any of the following variations: trap bar dead lift, step-ups, squats on hack machine or just do free squats (no barbell on back). If you want to go climb stairs, that's fine too. But a movement where you flex both at the knees and hips while on your feet is essential. By itself, the squat can help you reach your objective. So if you get a call from the state house requesting your immediate presence to resolve an issue regarding a political candidate and an intern, you can leave the gym knowing that you had already put a good workout in.

Do six sets on the squat. The first set is a warm-up set designed to introduce a little warmth in all the right areas. The second set is also a warm-up set but you push the reps a little harder here. The third and fourth sets are warm-up sets intended to help you find that groove. If you are like me, your knees should start feeling nice and smooth at this point. Put a little bit more weight on the bar for the next two sets. Do enough reps until you start to breathe hard and then stop. As your cardiovascular system strengthens, you can start playing around with set/rep schemes more. But just keep your head on until you get to know your body better.

You will eventually work up to eight sets on the squat over a three month period, the length of this program.

After the squat, do four sets of each of the following exercises. Consider the first two sets as warm-up sets and use the same weight on them. Increase weight on the third set and stick to that same weight for the fourth set as well. Your goal here is not to set strength records but do obtain full, quality range of motion in the muscle group you are exercising, awaken your ticker and get that blood moving.

Leg curl
DB bench press on incline bench
Seated cable row
Standing DB shoulder press
Neutral-grip lat pull down
DB shrug
DB curl

Finish of with two more sets of Back-extensions or bird dogs.

You will not be doing any direct work for the triceps, forearms, calves and abs...for the time being. This is a three day a week program (example: M-W-F or Tu-Th-Sat). Rest time between each set is enough time to catch your breath. Don't dilly dally between sets or play with your smartphone. Listen to what your body is telling you. You can subtly observe the hot chick doing Hindu push-ups if that will keep up your interest level on your own health and well-being. But don't stare. Good luck!