I have a LOVE/HATE relationship with working out. Always have and always will.
I hate GOING to the gym but I love how I feel when I’m done. That wonderful feeling after a workout dwarfs my antipathy for going so I find I go to the gym more than I don’t.
Given that my gym is literally in my basement, with everything I need for any kind of workout one can do, there really is no excuse either. I try to get down there 3-4 times a week.
However, unlike a lot of gym rats I’ve come to know, I don’t spend hours there. I try to get in and out in an hour. Essentially, one exercise a work out is all I do, with pullups thrown in there once or twice a week.
The three exercises I do are: Clean and Jerks Squats Bench in that order I’d gladly trade bench in for deadlifts but my deadlifts actually do hurt me. My lower back just hurts when I do them, with any kind of weight I mean. And, for me, deadlifts are worthless if you’re not doing a decent weight. A 135 deadlift isn’t worth the effort when I could be using that time for a different exercise. All about maximizing time, or as economists would call it the “opportunity cost”.
Now, one thing I’ve learned from Mark Rippetoe in his book “Starting Strength” is that if you want to increase the weight you workout with, you must give yourself a long enough rest between sets. I never used to do that before.
Before I heard of Mark and became familiar with this stuff, I’d do three different exercises per workout in the gym and would only rest about 1 minute between sets. And I’d wonder why I was never getting stronger. Just not a smart way to workout IF you want to increase your strength. If you’re only in there for cardio or to get cut, by all means, high reps, lower weight and limited rest.
However, if you want to get stronger that is NOT the way to go about your exercise. You need to allow your muscles to rest so they can be ready to take on the next heavy 5-6 reps you throw at them. You should definitely buy Rippetoe’s book. Have it on your Kindle and take it to the gym with you. It will motivate you for sure.
So, again, ideal workout is Clean and jerks and/or overhead press squats deadlifts. Do that 3 times a week and you’ll be golden.