Over the years, fitness culture has grown rapidly among students at Seven Hills, with the gym becoming a second home for many. Often labeled as “gym bros,” these students are usually recognized by their dedication to their physical health and discipline in their routines, whether that includes specific lifting regimens or diets. But beyond the stereotypes lies a community built on motivation and personal goals, and by examining the lives of these individuals, can we take inspiration from their steady habits and passionate mindsets?
The majority of gym bros get into going to the gym for one of two reasons: strength or appearance. Since many students at Seven Hills are involved in various sports, getting into the habit of going to the gym can often be due to the need to stay in shape throughout the year. Senior Vaughn Iyoha said that he also “saw body builders and people with impressive physiques” and knew that he wanted that for himself. With the fitness community having such a large presence on social media, many people get inspired by influencers they see and even adopt some of their habits into their own lives.
As for workout routines, this subject is one that is individualized for each person. Iyoha prioritizes sports performance training, so he makes sure to incorporate lifting weights, cardio, and specific sports workouts to ensure he is properly preparing for his track and field season. On the other hand, Senior Jon Boehm endured joint problems after power lifting, so he “started doing calisthenics and more flexibility training.” Many people like to have a rotation of days dedicated to training a specific muscle group. Senior Calvin Armstrong said, “I do the PPL/Arnold split. One day I do chest/back, then shoulders/arms, then legs, then rest day and repeat.” While it may be difficult, finding a specific routine that works for you is a part of the process of getting into the gym.
The truth is, seeing progress in the gym extends far beyond the time frame of your workout; results are also heavily dependent on diet. Many gym bros have daily protein intake goals, with the amount of grams consumed being roughly proportional to or less than their body weight, to ensure they are eating enough to gain muscle. Armstrong said, “I try to aim for about 130 grams of protein per day, and I track it using MyFitnessPal’s food scan device.” If he is below his protein goal for the day, Armstrong likes to have a protein shake before bed. Boehm has a unique perspective on this topic and said, “I think there’s such an obsession now with artificial protein products that are bad for your digestive system. I don’t even have whey protein or anything. I just try to eat natural proteins that are better for your metabolism, and I try to get around 60 to 80 grams a day.” When asked about specific supplements like creatine, the gym bros all confirmed that they do not regularly consume these in their daily routine.
Finding the perfect gym is also a part of the journey to becoming a true gym bro. While there are many options in Cincinnati, the gym bros passionately advocate for their chosen location. Armstrong said, “The Cincinnati Sports Club is hands down the best place to workout in Cincinnati for all of its amenities such as the sauna or cold plunge.” Iyoha said, “If you get their highest membership, Crunch Fitness allows you to workout at any of their locations across the country. Any local school is also good, and you can get cardio in at all the high school tracks.” All of these options may work great for some and not be good for others; it is about discovering what works best for you!
When asked for one piece of advice they wish they could give themselves when they were just starting out in the gym, the gym bros all gave similar answers revolving around consistency. Armstrong said, “Trust the process, and remember that discipline outweighs motivation.” Boehm said, “Take rest days. It’s sometimes hard to feel like resting is productive, but rest days are still workout days because you’re letting your body recover.”
While many people do not understand the hard work and dedication that goes into maintaining the gym bro lifestyle, it is undeniable that their perseverance is admirable. If you are looking to get into the gym, take the advice of these individuals who have been through the process of building an effective routine for themselves, and remember to be patient with yourself, as seeing tangible results takes time.
