Dumb question but if I don't want to go to the gym and don't have space for a bench what are my options? I have some small weights and a pull-up bar but it never feels like enough.
The recommended routine from r/bodyweight is pretty damn decent, and you don't need any equipment other than a pull-up bar and a table to complete the full body workout.
Doing it full body, at RPE 8, with the prescribed rest times takes a lot of time and isn't enough volume IMO.
I did it it as a PPL, with 5 sets per exercise, RPE 7 for the first 4 sets, RPE 10-11 for the last set and saw much better progress. I also introduced additional metrics for progression so I could progress every session. For example, I would try to bring down rest times over time or hit more reps on either my RPE 7 or my RPE 11 sets, or lower the rings by a cm or so.
I’ve been working out the past year or so with nothing but a set of dumbbells and no bench and I’ve had great results. If it doesn’t feel like enough you either need to add more weight, do more reps per set, or just do a different exercise entirely. Some workouts require way less weight than others to get the same muscle group to failure (e.g. I use half as much weight when doing kickbacks as when I do side lat raises even tho they both hit triceps)
As our other comrade pointed out body weight exercises can be great too, my favorite thing I picked up from r/bodyweight’s recommended routine is how to do incline rows with nothing but a bedsheet: https://youtu.be/rloXYB8M3vU
Does it have to be lifting or weight exercises? I can get myself to do them because you oughta but it was always a slog, I'm much more inclined to cardio. Running's probably the easiest as far as equipment goes and you can probably just do it outside. Me personally I'm obviously for the bicycles, allthough that tends to get tricker with the routes, space for equipment and so on.
That's very interesting. I have adhd and I've found that the only kind of excercise that I can consistently do is weightlifting or some kind of game. I've been trying to work in cardio though
I've mostly only done cardio my entire life and the only time I ever really got upper body workouts was doing construction. I could definitely use more cardio lately since I mostly just walk a lot, but I think some lifting wold be beneficial for my mental health.
Dumb question but if I don't want to go to the gym and don't have space for a bench what are my options? I have some small weights and a pull-up bar but it never feels like enough.
The recommended routine from r/bodyweight is pretty damn decent, and you don't need any equipment other than a pull-up bar and a table to complete the full body workout.
Doing it full body, at RPE 8, with the prescribed rest times takes a lot of time and isn't enough volume IMO.
I did it it as a PPL, with 5 sets per exercise, RPE 7 for the first 4 sets, RPE 10-11 for the last set and saw much better progress. I also introduced additional metrics for progression so I could progress every session. For example, I would try to bring down rest times over time or hit more reps on either my RPE 7 or my RPE 11 sets, or lower the rings by a cm or so.
I’ve been working out the past year or so with nothing but a set of dumbbells and no bench and I’ve had great results. If it doesn’t feel like enough you either need to add more weight, do more reps per set, or just do a different exercise entirely. Some workouts require way less weight than others to get the same muscle group to failure (e.g. I use half as much weight when doing kickbacks as when I do side lat raises even tho they both hit triceps)
As our other comrade pointed out body weight exercises can be great too, my favorite thing I picked up from r/bodyweight’s recommended routine is how to do incline rows with nothing but a bedsheet: https://youtu.be/rloXYB8M3vU
Does it have to be lifting or weight exercises? I can get myself to do them because you oughta but it was always a slog, I'm much more inclined to cardio. Running's probably the easiest as far as equipment goes and you can probably just do it outside. Me personally I'm obviously for the bicycles, allthough that tends to get tricker with the routes, space for equipment and so on.
Lifting is much better for people with ad(h)d, but for nuerotypicals, I think running and lifting have similar effects on mood.
That's very interesting. I have adhd and I've found that the only kind of excercise that I can consistently do is weightlifting or some kind of game. I've been trying to work in cardio though
I've mostly only done cardio my entire life and the only time I ever really got upper body workouts was doing construction. I could definitely use more cardio lately since I mostly just walk a lot, but I think some lifting wold be beneficial for my mental health.