Gyms at truck stops, do they have them?

I started (another) new workout a few weeks ago. I used to focus on cardio, but now I work out with adjustable dumbbells (52.5-lb Bowflex). They also sell 90-lb adjustable dumbbells, but I’m not at that level yet. You want an adjustable workout bench that can be used as an incline, flat, and decline bench and that can also fold flat for easy storage inside the truck. 95% of my workouts are using dumbbells, and I use a site that focuses entirely on dumbbell exercises.

 

Is the adjustable dumbbell where it can.go up to 50lbs correct? The weights can be added or removed to the desired weight so it's not just 50lb constantly? I've been slowly trying to get myself back on a exercise/workout routine while out here on the road.

 

This is the one I have, and unlike the traditional adjustable dumbbells, these are very fast to change weights. All you have to do is insert the dumbbell in its holding case, turn the knob to the desired weight, and that’s it.

https://www.amazon.com/Bowflex-Sele...e+dumbbells+bowflex+100&qid=1572111497&sr=8-3

 

I've been wondering about getting something like this as well. How many workouts a week are you able to get in?

 

Before joining the fitness world a few years ago I (wrongly) assumed that fancy cable machines were needed to build muscle. Its suprising how decent a physique one can build with just a pair of heavy dumbbells. A barbell is nice for deadlifting though. Not really practical to carry a 5 or 6 foot bar in the truck along with 200 lbs worth of plates though.

 

I work out 2-3 times a week. I have a consistent schedule where I work Mon to Sat. So my workout days are Saturday night, Sunday, and one day during the week. This can also work for regular OTR drivers. Look into how to take a real shower inside your truck that way you can exercise just about anywhere. Look for my comment #66 in a thread titled “Be Free of Truck Stop Showers” in this site.

Every time I work out, I work my entire body. This takes a little over 2 hrs. I divide my body into 6 body parts. Each body part gets somewhere between 2-5 workouts. I count a total of 17 different workouts.

To save time I only do 2 sets per workout. I know the standard is 3 sets, but I remember years ago reading an article where they mentioned that based on a study they did not see significant muscle gains if you did 3 sets versus 2 sets.

Before anyone gets hurt, absolutely DO stretch before beginning to exercise. You also want to start lifting light weights to further warm up your muscles. You don’t have to do this for all your workouts. This is mostly at the beginning of your entire workout. Finally, you want your workout reps (repetitions) to be over 10 for safety! You probably won’t have a spotter, so you better make sure you can lift it.

 

Last time I did a little bit of research on the topic I learned that free weight are more efficient than workout machines overall. Free weight will also give you more practical strength. For example, you will be able to lift a heavy box off the floor much more easily than someone who only does machines.

Machines do have their advantages. One, they are much safer to use, which is a big plus for people of old age. Two, you can work out very specific muscles with a machine.

 

I would think drivers need a Real shower oppose a huge wipe to wash off the bodies toxins. Being an ex competitive Bodybuilder/Personal trainer from what you wrote for your workout is overtraining for any muscle growth. The body needs rest for the best results. Anything more than 40 to 45 mins with weightlifting & 15 mins to 20 mins cardio os too much. 2 to 3 times per week is sufficient.

 

Read my comments after comment #66. I lay out what you need to have to take a real shower. No wipes involved. Also, read my very last comment in the thread for an update to the bucket method.

I’m aware that what I’m doing is not ideal. There is only so much I can do as an OTR driver and an independent o/o. I’m not seeking to become a bodybuilder.

 

I used to work out, regularly, had a friend of mine, who was into power lifting. He could curl 200 lbs, same amount as Lou Ferigno, The Hulk, yet didn’t look like a body builder at all. His simple technique, was to increase weight, once 3 sets of 10 could be achieved. Doing bench press, curls, both types and both types of squats. 3 x a week, punching a bag in between workouts, 3x a week. High protein diet, lentils, beans and rice. I bulked up and gained a lot of strength in a very short time. Made Me a believer. I injured my back, about a year later. But would still do light weight workouts, only more repetitions. to stay in shape. The light reps give you good tone and body builder type features. But the power lifting method builds strength, fast. Notice the heavy lifters, all look round shaped, very deceiving. Now a workout consists of making it across the parking lot, without taking a break. Lol. Keep up the good habits, they’ll pay off in your later years.