One-day a week gym routine enough to build strength

[jjosephs]

So I moved outside of the city. It takes me 3 hours of travelling to get back and forth to the closest gym now. I tried doing this for a few months 3 to 4 times a week but it was just too much. Work has picked up and my time is even less now. I've decided to cut down my gym time to once a week and workout at home, that's a commitment I can keep. My problem with the home routine is that it lacks equipment (no space, no money), a partner, and I can't go heavy.

Currently this is what I do from home

* cardio 30 minutes - 5 to 6 times a week
* bodyweight exercises (not just pushups, I hit all my major muscles with body weight squats, dips, crunches, etc)
* adjustable dumbbells (bent over rows, curls, military press)

I bodyweight and dumbbells 3 times a week for 30 minutes

This is the routine I've written up for my one-day at the gym.


Squats 5x5 (2 warmup sets 50% ... 3 heavy sets)
Deadlifts 4x5 (3 warmup sets 70%/80%/90% ... 1 heavy set)
Wide grip pullups 3xfailure
Seated Cable Rows 5X5
Calf Raises 4x30
Jog/Run 10 minutes


Will my home and gym routine be enough to make strength gains?


NB: I eat right and get enough rest.

[cjowns76]

My opinion? Save the money from gas and the gym membership and develop a legit home gym to train in.

Get a power rack either from craigslist. Buy a bench to move into the rack. Buy a barbell and used plates.

Or just buy a barbell and weights and develop a routine around what you have! It's very possible to develop a balanced routine with just a barbell and weights.

[jjosephs]

My opinion? Save the money from gas and the gym membership and develop a legit home gym to train in.

Get a power rack either from craigslist. Buy a bench to move into the rack. Buy a barbell and used plates.

Or just buy a barbell and weights and develop a routine around what you have! It's very possible to develop a balanced routine with just a barbell and weights.

I'm renting and I don't have enough space for a "legit home gym".

THe landlord has some fancy tiles on the floor, they seem easy to crack. If I go using a barbell, the moment it hits the floor too fast I'll be paying for new floors. No.

[Jasonk282]

Where the fuk did you move that it's 3 hours to any gym. I'm calling BS

[jjosephs]

Where the fuk did you move that it's 3 hours to any gym. I'm calling BS

that's 90 minutes to and from the gym with traffic, which there usually is.

[cjowns76]

I'm renting and I don't have enough space for a "legit home gym".

THe landlord has some fancy tiles on the floor, they seem easy to crack. If I go using a barbell, the moment it hits the floor too fast I'll be paying for new floors. No.

Fair enough.

Well then, just keep making due with what you have until another option becomes available. Good luck!

[justroberson]

You don't have a patio/balcony or a backyard at all? Literally any area around 9x4 feet should be enough space to use a barbell.

[Jasonk282]

that's 90 minutes to and from the gym with traffic, which there usually is.

I live 2.5 hours away from 3 major cities, Pittsburgh, Baltimore and D.C...we have 3 gyms in our town.

Again, where the fuk did you move to?

[jjosephs]

I live 2.5 hours away from 3 major cities, Pittsburgh, Baltimore and D.C...we have 3 gyms in our town.

Again, where the fuk did you move to?

If all you can suggest is go to a gym more then gtfo.

[Jasonk282]

If all you can suggest is go to a gym more then gtfo.

I'm actually asking where the fuk did you move to...

[SurfBrah69]

that's 90 minutes to and from the gym with traffic, which there usually is.

So you don't live in a 3rd world country and you don't live in the middle of nowhere because you mentioned traffic.


There's no way the closest gym to your house is 90 minutes

[MikePlow]

There are plenty of places in Canada where the nearest gym is 90 minutes away.

Mind you they're shanty towns in the middle of nowhere. But it isn't all that unbelievable. Lots of areas are very, very behind.

[KDG730]

Not sure if you work weekends. But why not just just train at the gym on your days off? I'm guessing if you go a different time of the day the traffic won't be as bad. You could get results from a good upper/lower 2 day split.

If you can't do that then I would just do some p90x workouts centered about the bodyweight exercises and some dumbbells.

[jjosephs]

bump... now that that is over, can anyone actually look at my current workout rather than tell me to make it to the gym more.

[Jasonk282]

still wanna know where the fuc you moved too. Middle of an dessert island?

[jjosephs]

still wanna know where the fuc you moved too. Middle of an dessert island?

What does it matter where I moved to?

[Jasonk282]

What does it matter where I moved to?

because unless you're in a remote village or 3rd wolrd country. I'm sure there's closer gyms than 90 minutes one way

[jjosephs]

because unless you're in a remote village or 3rd wolrd country. I'm sure there's closer gyms than 90 minutes one way

Stop trying to find me gym bro, i'm not in the US, we don't have gyms on every other street.

[jjosephs]

bump

[xADONAIx]

idk man, that's tough… I don't know where you live or what's around you, but I can only imagine…

You can do primitive workouts… like chopping blocks, sledgehammer tires, flipping tires, turkish sandbag workouts, etc… I don't know what you have available to you, and/or what's around you so it's hard to gauge a workout plan.

My parents did that p90x and they got into pretty good shape and that's all body weight stuff like spider pushups, v-sits, etc...

[TypeNirvash]

You can do full-body workouts without getting to the gym...
I mean, let's be honest, you can develop a decently toned body doing body-weight workouts and proper diet. I'm sure that you can make do with an upper/lower body bodyweight workout split until you can find a more steady gym.

You can pick up a cheap set of rubber DB's (so they don't break the floor), and do lunges/squats with them. You can also use the DB's to do push ups/renegade rows on chest/back days--or even reverse bending over flyes/flyes. There are a plethora of options here, and not having a gym shouldn't prevent you from doing a workout.