9 minutes ago, Harrisfan said:

5km walk is free and more enjoyable. Gyms are boring.

Any exercise is better than none. Some are better than others.

11 hours ago, fredwiggy said:

People that stick to a routine, going 3x a week,

 

Is 3 x per week good enough?

I don't see myself lifting more than that. It's bloody hard work.

 

Monday: Biceps / Triceps / Chest

Wednesday: Chest / Shoulders / Back

Friday: Legs 

 

I don't mind doing around 90 minutes each session. Once I'm in there. 

And I don't talk to anyone, no phone, I don't want to mess around there. 

Is that good enough? 

 

Also, being in the gym motivates you because of the energy of a bunch of other people lifting at the same time. 

And I did see a Thai guy with a needle in the bathroom, so must have been steroids for sure. 

I won't get too envious when I see these massive guys because you never know if they're doing roids. 

 

 

 

6 minutes ago, fredwiggy said:

The best reasoning for a gym membership is seeing others training and having everything you need in one place. People that stick to a routine, going 3x a week, will make gains, as long as they do the training and stay off their phones. Whatever you do is better than nothing, and if you like climbing stairs you'll at least work your heart,lungs and legs. Charles Bronson mostly did body weight training and he was in good shape.

Hua Hin has a good gym with strongmen equipment. Sandbags, boulders and farmers carry. They also have a rope pulley. 900 baht a month. 

11 hours ago, Harrisfan said:

Twice a week is enough full body. Compound exercises. You only need about 6 to 8 exercises. Most gym goers waste time doing 15 different isolation exercises.

 

1 leg exercise

Deadlifts

Farmers carry

1 chest

Lat pulldown

Rows

Overhead press

 

Thats all you need. 7 exercises.

 

 

Oh, so do full body 2 or 3 times a week?

Most of those machines in the gym seem redundant to me. They seem to be working the same muscles, so why bother with so many different machines?

 

Ok, I might actually do that. If you do full body 2 times a week, it's easy to get the 2 workouts in and you're sure to train all muscle groups. 

 

Good suggestion, harrisfan. 

 

Just now, save the frogs said:

 

Oh, so do full body 2 or 3 times a week?

Most of those machines in the gym seem redundant to me. They seem to be working the same muscles, so why bother with so many different machines?

 

Ok, I might actually do that. If you do full body 2 times a week, it's easy to get the 2 workouts in and you're sure to train all muscle groups. 

 

Good suggestion, harrisfan. 

 

Monday and Thursday. 3 sets if tired, 5 sets if feeling good. Try my program.

 

Rows - pick your fav

Chest - pick your fav

For variety u can change it from week to week.

Lat pulldown alternate between underhand and overhand.

 

Farmers carry alternate between dumbells, trap bar and dedicated device if the gym has them. Alternative is bear hug or over the shoulder carry with heavy dumbell or sandbag. 

10 minutes ago, Harrisfan said:

Twice a week is enough full body. Compound exercises. You only need about 6 to 8 exercises. Most gym goers waste time doing 15 different isolation exercises.

 

1 leg exercise

Deadlifts

Farmers carry

1 chest

Lat pulldown

Rows

Overhead press

 

Thats all you need. 7 exercises.

 

The legs have frontal and rear muscles, which takes at least two different direct exercises or one compound to train them correctly . If you do squats you can train them effectively with no others, but leg curls and extensions isolate the quads and hamstrings and work very well if done along with squats or leg presses. The chest needs different angles to train correctly as does the back. Pulldowns and rows along with lower back hyperextensions.  Biceps and triceps also need at least two exercises each and the shoulders with at least two direct movements, presses and rear laterals.

 

If you do what you mentioned, you can get a fair workout as long as you do 3 sets per exercise, but the more exercises you do, the harder your muscles are worked and the better and faster results. Doing the same routine 3x a week means less rest for each body part. You said gyms are overrated , so why now are you mentioning a routine? Unless of course you have a home gym.

Just now, fredwiggy said:

The legs have frontal and rear muscles, which takes at least two different direct exercises or one compound to train them correctly . If you do squats you can train them effectively with no others, but leg curls and extensions isolate the quads and hamstrings and work very well if done along with squats or leg presses. The chest needs different angles to train correctly as does the back. Pulldowns and rows along with lower back hyperextensions.  Biceps and triceps also need at least two exercises each and the shoulders with at least two direct movements, presses and rear laterals.

 

If you do what you mentioned, you can get a fair workout as long as you do 3 sets per exercise, but the more exercises you do, the harder your muscles are worked and the better and faster results. Doing the same routine 3x a week means less rest for each body part. You said gyms are overrated , so why now are you mentioning a routine? Unless of course you have a home gym.

I had a home gym.

Just now, Harrisfan said:

I had a home gym.

Was that boring too........?   🤔

7 minutes ago, save the frogs said:

 

So only one exercise per muscle group?

3 or 5 sets?

Ok, I'll think about it .... thanks .... havent been to a gym in many years. 

 

That program hits the back with 4 exercises, legs 3 exercises. Chest is small so 1 exercise is enough. You dont need direct exercises for biceps or triceps with that program. Carry, deadlift, rows and pulldown all work the biceps. Bench and press work the triceps.

 

 

 

 

12 minutes ago, Harrisfan said:

I had a home gym.

I never worked out at home besides while living here, as the gym here didn't open until 14:00 and I'm a morning person who's worked out at 6AM for 44 years until I moved here. I worked in 6 gyms so was at them almost every day when I was a trainer. 

11 hours ago, fredwiggy said:

as I knew of the consequences of steroid use. 

 

The "Liver King" seems to be losing his mind. 

He's been uttering threats to Joe Rogan and got arrested in Texas. 

Can steroids make you lose your mind? 

 

 

Just now, fredwiggy said:

I never worked out at home besides while living here, as the gym here didn't open until 14:00 and I'm a morning person who's worked out at 6AM for 44 years until I moved here. I worked in 6 gyms so was at them almost every day when I was a trainer. 

Bueng Kan has a great gym. 

8 hours ago, SoCal1990 said:

Or are they all just a bunch of petulant adult man-children? Serious question...

Another pathetic and unjustified Thai-bashing thread from a "petulant, adult man-child" Thai-basher.

1 minute ago, Harrisfan said:

Bueng Kan has a great gym. 

But you said gyms are boring.........🤥

4 minutes ago, save the frogs said:

 

The "Liver King" seems to be losing his mind. 

He's been uttering threats to Joe Rogan and got arrested in Texas. 

Can steroids make you lose your mind? 

 

 

Yes, as this study shows.......https://pmc.ncbi.nlm.nih.gov/articles/PMC4458166/.

5 minutes ago, Harrisfan said:

Bueng Kan has a great gym. 

Only problem is it's an 8 hour drive each way. There's a gym here and it's where I go when I can.

Wrong question

I went for a massage  half way through the session  a Thai guy comes in to the next massage stall , he gets a phone call!

You be the judge!

Did he proceed to have his phone conversation on speaker phone?

 

9 hours ago, SoCal1990 said:

Or are they all just a bunch of petulant adult man-children? Serious question...

A dumb question. Like man or woman from one nationality are all the same.

Must be pretty stupid if this is meant to be serious.

1 hour ago, Harrisfan said:

I had a home gym.

Since you claim to spend a lot of your time travelling the length and breadth of Thailand do you take your home gym with you or keep it at home.

The ones I know certainly do; but I can't say the same for many farang especially Americans, British, Australians, Russians etc. What a childish question to ask!

2 hours ago, save the frogs said:

you can't work out all muscles without a gym

BS!

1 hour ago, fredwiggy said:

Only problem is it's an 8 hour drive each way. There's a gym here and it's where I go when I can.

It is truly good though. So many machines. I love the mechanical lat pulldowns more than cable. Individual arms too. Hotel around the corner 400 baht with breakfast. 

2 hours ago, short-Timer said:

Nothing says peak athletic credibility like waddling around dishing out advice on compound lifts while your main cardio is rolling in and out of bed with a beer

And a 7/11 take away!

2 hours ago, save the frogs said:

 

No pain, no gain man.

It's supposed to be struggle, not fun. 

 

Why?

1 hour ago, FritsSikkink said:

A dumb question. Like man or woman from one nationality are all the same.

Must be pretty stupid if this is meant to be serious.

True. Lots of good Thais. We tend to see in others what we see in ourselves. The OP just sees himself in others. I find most Thais to be super nice people.

1 minute ago, DezLez said:

Why?

It's just a saying that true , if you want to make gains in size and strength, you have to push your body past what you did before, either in weight, reps or time between sets. You don't have to workout like this if you just want to stay toned or for health reasons. You should lift in upper body what you can do 10 reps and lower for 15 for 3 sets of each exercise. It all depends what your goals are. If you want gains in strength, you do need to push yourself a bit. A person can stay toned using just body weight on exercises and a good diet. 

9 minutes ago, Harrisfan said:

It is truly good though. So many machines. I love the mechanical lat pulldowns more than cable. Individual arms too. Hotel around the corner 400 baht with breakfast. 

I am getting confused!

First you said you used sandbags then your home made gym, now you are using a hotel next door!!

 

2 minutes ago, fredwiggy said:

It's just a saying that true , if you want to make gains in size and strength, you have to push your body past what you did before, either in weight, reps or time between sets. You don't have to workout like this if you just want to stay toned or for health reasons. You should lift in upper body what you can do 10 reps and lower for 15 for 3 sets of each exercise. It all depends what your goals are. If you want gains in strength, you do need to push yourself a bit. A person can stay toned using just body weight on exercises and a good diet. 

I do not disagree with the above but my question was "why do you have to use a Gym"?

3 minutes ago, DezLez said:

I am getting confused!

First you said you used sandbags then your home made gym, now you are using a hotel next door!!

 

..........and hates gyms..........😂