Gym workout

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Ketan Patil

Regular Member
I have been bothered by this question.
Should I do exercises at the gym with low reps high weights or high reps loss weights?
Which exercises should I add to my workout?
Which gym splits are the best?


I can even post about my workout if it would help to answer my questions.
 
Ketan Patil said:
I have been bothered by this question.
Should I do exercises at the gym with low reps high weights or high reps loss weights?
Which exercises should I add to my workout?
Which gym splits are the best?


I can even post about my workout if it would help to answer my questions.
Click to expand...
I may be able to assist you here at least in a general sense. Having more information is important.
What does your weight lifting routine look like now ?
How long have you been weight training ?
Are you weight training to support your badminton goals or just for general fitness ?
How old are you ?
 
Mason said:
I may be able to assist you here at least in a general sense. Having more information is important.
What does your weight lifting routine look like now ?
How long have you been weight training ?
Are you weight training to support your badminton goals or just for general fitness ?
How old are you ?
Click to expand...
I am a 15 year old boy.
I am weightlifting for badminton for about 4-5 months now.
 
Well now I want to change my workout splits?
So I want to know which ones to do.
And any badminton specific exercises would be highly appreciated.:)
 
Squats, deadlifts, cleans, Bulgarian squats, hip thrusters, weighted lunges, box jumps, pull ups, overhead press, cable press down, lat pulldowns, any core exercises. Perhaps one would want to incorporate bench presses at one point each week to counteract muscle imbalances too. A

As for heavy vs lighter weight, I would say do both? You want power and explosiveness from lifting heavy but also that endurance and time under tension from doing many reps. Especially for the legs.
 
Dangho said:
Squats, deadlifts, cleans, Bulgarian squats, hip thrusters, weighted lunges, box jumps, pull ups, overhead press, cable press down, lat pulldowns, any core exercises. Perhaps one would want to incorporate bench presses at one point each week to counteract muscle imbalances too. A

As for heavy vs lighter weight, I would say do both? You want power and explosiveness from lifting heavy but also that endurance and time under tension from doing many reps. Especially for the legs.
Click to expand...
I would agree with the exercise choices above. But I have a question for Ketan. What kind of gym do you have access to and also do you know how to perform some of those lifts mentioned above ?
 
Mason said:
I would agree with the exercise choices above. But I have a question for Ketan. What kind of gym do you have access to and also do you know how to perform some of those lifts mentioned above ?
Click to expand...
Yes I do know most of them.
I am going to talk to my trainer about deadlifts. As for the others, I do almost everything mentioned.
The gym I workout in is the gym is the housing society where I live.
 
Dangho said:
Squats, deadlifts, cleans, Bulgarian squats, hip thrusters, weighted lunges, box jumps, pull ups, overhead press, cable press down, lat pulldowns, any core exercises. Perhaps one would want to incorporate bench presses at one point each week to counteract muscle imbalances too. A

As for heavy vs lighter weight, I would say do both? You want power and explosiveness from lifting heavy but also that endurance and time under tension from doing many reps. Especially for the legs.
Click to expand...
Do you mean that if I do 3 sets of each, I should first do heavy weight low rep, then medium weight medium reps and then low weight high reps?
 
Can anyone tell me about more exercises for all muscle groups for badminton and about the workout splits that I should use?
Please note that I workout 6 times a week.
 
In the weightlifting section, there is a cable cross over, lat pulley, chest press machine, leg press, pec dec, 2 benches leg extension/curling, squat rack dumbbells and barbells of all sorts.


In the cardio section
2 treadmills, 2 cycles, elliptical machine and some kind of machine which vibrates the whole body.
 
Ketan Patil said:
Can anyone tell me about more exercises for all muscle groups for badminton and about the workout splits that I should use?
Please note that I workout 6 times a week.
Click to expand...
How many days do you play badminton and for how long ?Also when you play badminton are you playing at a high intensity?
 
Mason said:
How many days do you play badminton and for how long ?Also when you play badminton are you playing at a high intensity?
Click to expand...
I play everyday but the intensity varies according to the opponent or the kind of match i.e. a tournament or a fun match.
 
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