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naraburns  nihil supernum  1yr ago (text post)   2140 thread views

Wellness Wednesday for January 4, 2023

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

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Thanks for the detailed advice. Planning to start off going twice a week and work my way up from there.

If you're a complete beginner that doesn't have a lot of time, try high-rep antagonistic supersets:

  • superset means you do two exercises back to back, the only break you get is the time you need to walk from one machine to the other

  • I am not sure if antagonistic is the best term here, but you should target two completely different groups of muscles: chest press, then pulldowns, for example. This lets you take very short breaks between supersets as well, 30s or so

  • high-rep is 15-20 reps, so don't stack these plates. Instead, concentrate on the form, by rep 10-15 you should feel the burn that you will have to power through

In just 20-30 minutes you can do four compound exercises that will leave your whole body fried. Ten minutes for a warmup and a stretch before, and you have 20 minutes left to work on your arms or other muscles you want to target.

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