You don’t need much to “lift”, sure lifting heavy helps a lot more than body weight. I myself have seen some really good gains just from doing bodyweight programs. There are plenty of resources out there on how to do workouts at home or anywhere. So even if you don’t have money for a gym equipment and/or time to make it to a gym. You could still fit in a 20 to 30 minute bodyweight routine at least a couple times a week.
Me personally if I don’t lift or do some type of weight training at least once a week, I’ll feel like a weak and frail human being.
How to edit because speak to text didn’t work too great
Mine are 1-1.5 hours, not including commute time to the gym (45 mins each way if cycling; 15 mins each way if driving).
I just can’t lift at home from a personal psychology standpoint. Even if I had the equipment. Getting on the trainer is already a struggle. It would honestly be easier to keep a steady routine with the trainer if it were also at the gym and not in my home. I know people who are the total opposite, personality-wise. My mind works better with specific-use environments.
This year was the first time in my career where I could lift and bike train in the same day, but it has resulted in not feeling burnt out, stronger, and allowed me to have better workouts. It’s a luxury though and it took ten years into my career to get it.
Mine today looks like this and this would be considered a long session:
Single Leg RDL: 4x3
Banded hip thrust: 1 x 225
Single leg box jump: 3x5
Today I did 1h TR (Ericsson) followed by 45 mins of rest before lifting. This included the drive to the gym. Didn’t plan it that way, but ended up doing it out of necessity. It worked out fine. Amazing what 45 mins of rest will do.
The advantage of stacking TR and lifting close together is not having to deal with two separate workout sessions. Not getting dressed out twice, showering twice, etc, etc. It is easier to schedule it this way. The disadvantage is having one workout interfere with the other–or having less optimal gains compared to what would happen if they were more separated in time. I’ll continue experimenting, but I was surprised how well today’s accidental scheduling turned out.
This seems like very little stimulus, unless you are really light, just starting to lift or recovering from an injury. I guess better than nothing, but that weight/rep scheme doesn’t seem optimized for strength gains.
6 reps at 85% of one’s 1RM should be nearing failure. The notation is [reps]/[% 1RM].
The “|” does denote superset. It’s not a Crossfit program but a USA Weightlifting program run out of a Crossfit gym. The gym considers themselves primarily a weightlifting gym and has won three team state championships in the past decade.
Pretty much all my programs in my sports history used % 1RM plans. I use kilos these days, which has been a nice mental break because I’m not always comparing myself against my old maxes from football.
I pay the $$$ in part so I don’t have to do the mental work of planning a lifting schedule. The other reason is that I need the technique coaching. I’ve had so many surgeries from my past life of sports that I can’t just yank weights around willy nilly anymore without consequences.
I’ve had good success with negatives and isometrics.
Negatives: I’d keep the same set/rep scheme as before. On the first WO I wouldn’t be able to complete a single rep, so I’d push press the bar up and bring it slowly back down. In subsequent workouts, I’d do as many normal reps as possible and complete the set with negatives.
Isometrics: I’d “prime” myself by exerting maximal force against an immovable object at three different points in the ROM before doing the actual lift. For overhead press, I’d step on tow straps to which I had attached handles. I thought it worked better for power movements, but might be worth a try for max strength too.