AWW$HEEET Posted August 4, 2011 Report Share Posted August 4, 2011 No, you don't need to do that. You need to do something like what I said in reply. His suggestions will work, but they're really very unnecessary. Balance your diet and add in a balanced workout, that's the key. im just saying what works for me. i DO NOT advocate doing 2 a days everyday, thus that only spells burnout. If you do 2-3 days of 2 a days, that will work. i suggest starting out doing simple crap like if you drink a pop a day, cut that out. drink water. you can still eat whatever greasy hamburger/fries, but down the line, try to eliminate that stuff too. people who try to go cold turkey on their diet, and also go blast workouts with tons of volume/intensity often end up back where they were in the first place. Quote Link to comment Share on other sites More sharing options...
SPL_Josh Posted August 4, 2011 Report Share Posted August 4, 2011 Your g/f or partner is going to need something to grab on so I would leave them there. But seriously, I have love handles but I can minimalize it by moving my underwear down a bit so that the elastic band doesn't "smoosh" it. And I'm 6'5" sitting at 160 pounds. All that is genetics, I swear. :dumb: Quote Link to comment Share on other sites More sharing options...
AWW$HEEET Posted August 4, 2011 Report Share Posted August 4, 2011 i do want to ask this to people who lift: how many lifts are you doing in a typical workout? i get like 5-6 in, and i feel done. idk, just me. im thinking of trying to force myself to do more. Quote Link to comment Share on other sites More sharing options...
mrhobbz Posted August 4, 2011 Author Report Share Posted August 4, 2011 i do want to ask this to people who lift: how many lifts are you doing in a typical workout? i get like 5-6 in, and i feel done. idk, just me. im thinking of trying to force myself to do more. 5-6 sets or 5-6 reps? Quote Link to comment Share on other sites More sharing options...
AWW$HEEET Posted August 4, 2011 Report Share Posted August 4, 2011 5-6 sets or 5-6 reps? 5 different lifts such as: bench squat shoulder press skull crushers leg press each lift doing 3 sets of 10-15 Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 5 different lifts such as: bench squat shoulder press skull crushers leg press each lift doing 3 sets of 10-15 Ouch, no. Separate your muscle groups! Quote Link to comment Share on other sites More sharing options...
AWW$HEEET Posted August 5, 2011 Report Share Posted August 5, 2011 Ouch, no. Separate your muscle groups! no, thats just an example of 5 different lifts. Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 4 different lifts per body part with 3-4 working sets. You should always combine certain body parts together. Also 2-3 days of rest with light cardio is key. Accessory work is often over looked so have one day for minor stuff. Anything more than that you are over training or undereating....... PERIOD! Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 no, thats just an example of 5 different lifts. I think I'm misunderstanding your question. Here's how I develop a basic strength building workout, but this can easily be applied to a bodybuilding type program. Upper Body Training As is our theme, stick to the basics. For your upper body bench press needs, there is no more basic exercise than the flat bench press. From there you need to supplement the training with additional exercises targeting more specific muscle groups. Supplemental Chest - To build your upper and lower chest, be sure to incorporate both incline and decline bench presses, respectively. I tend to alternate these exercises to keep a continued "shock" going. Dumbbell bench presses (flat, incline, and decline variations) are a great exercise to use for stability and explosive chest strength. Finally I add in dumbbell flies to create a wider, stronger, chest. There really isn't a need add anything fancier than these bread and butter exercises for a powerful chest. Supplemental Arms - This is often the point that I really see beginners wander away from the basics. Creating those beach muscles that everyone desires will come if you stick to the basics (am I being to repetitive yet?). I will break the arms down into two obvious categories, biceps and triceps. Biceps - I use fairly limited variation with bicep exercises. The basics simply work when it comes to targeting your biceps. I suggest alternating between standard dumbbell curls and barbell curls. The only significant departure I suggest from these is that you incorporate hammer curls to build your forearm strength. Triceps - Similarly to bicep exercises, I stick to a few central triceps exercises. Alternating between french curls, skull/nose crushers, and tricep dips which will give you a solid base for triceps strength. One of the few times I recommend using a machine is for tricep push downs. The only other exercise for triceps that I really suggest is, close grip bench presses. While the preceding exercises will build size and strength, the power really comes from close grip bench presses. Shoulders and Upper Back - I often see beginning lifters ignore their shoulders and back. This can leave you severely lacking when it comes to useable strength and will definitely destroy hopes of that massive bench press. For shoulders I tend to suggest only one specific exercise, military presses. Moving on to the upper back I suggest alternating between lat pull downs (another machine) with a straight bar or v-grip and low rows. Again, simplicity is the key. The suggested exercises are not the only ones that work. They are just simple, effective exercises that help you build a strong foundation before moving on to bigger more complicated maneuvers. The same simplicity will be found moving into the lower body exercises. Lower Body Training Squats and Deadlifts - These exercises are so significant that they definitely warrant their own category. Both will work every muscle in your body and are absolutely essential to a complete strength building program. I suggest alternating between the two in 4-6 week intervals. Supplemental Legs - As if your legs can still move after a good squat workout, you will need to add supplemental leg exercises. I suggest rotating between leg presses and leg extensions/leg curls (both machine exercises). Finally I follow up working abductors and adductors using either stretches or machine exercises. Supplemental Core - Your core is key to both upper body lifts and lower body. Although each major exercise (bench press, squats, deadlifts) will work your core if executed properly, you should add some supplemental exercises. This is one section where I often defer to other writers, like those in Men's Health. That being said, I will offer my short opinion on core exercises. Do not dedicate your entire workout to your core. Keep the core exercises to a sort period at the end of each workout to avoid over training. Remember, we are looking at strength more than beach muscles. That being said, I tend to stick to simple situps, reverse crunches, good mornings, and various stretches. As always, simplicity is the key. Form - Form is everything in strength training. If you don't have proper form, you might as well not be doing the exercise. As much as I would like to continue to write on the subject of form, there simply isn't enough room in an article like this. The best way, in my opinion, to learn the proper form for an exercise is to not be afraid to ask for help when you're unsure. Whether this is in the form of asking a personal trainer for help or attending a workshop, you should take every opportunity to learn. Okay, this is the part where I write a conclusion wishing everyone luck, right? I mean, I've already detailed the most basic exercises to use to build a great foundation. We're done, right? Unfortunately, no. You'll have to put up with me for just a little longer. The final piece is how to put all those exercises together. Similarly to the subject of form, program design is a subject for another article (or book). With that said, it is important to address some of the basics to designing a program so you can get out and start hitting the weights with confidence. I'm going to run counter to most highly publicized fitness programs in this brief section. Avoid overtraining at all costs. Remember, we're looking to build real strength, not to make our muscles cannibalize themselves. My design for avoiding the overtraining phenomenon is to keep workouts to one hour per day, at most, and three to four days per week. Finally be sure to allow your major muscle groups time to recover before training again (i.e., don't train bench presses on Monday then again on Wednesday). And here's an example of an actual workout I did. This one is higher intensity as it blends powerlifting and bodybuilding Monday - Heavy Bench/Arms Flat Bench 1x10 - 135 5x6 - 65-70% 1RM 3x3 - 80% 1RM 1x? - 135 (burnout) Triceps - Skull Crushers 5x10 Biceps - Hammer Curls/Barbell Curls (4 week split) 5x10 Abs - Weighted Crunches 4x25 Tuesday - Back/Shoulders Military Press 1x10 - 135 5x8 - 60% 1RM Front Plate Raises 4x10 Lat Pulldowns 4x10 Shrugs 4x20 Wednesday - Cardio Thursday - Legs Deadlift/Squat (4 week cycles per lift) 1x10 - 135 4x8 - 60-65% 1RM 3x3 - 80%+ 1RM Leg Press 4x20 Abs - Reverse Crunches or Cable Crunches 4x20 Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 I think I'm misunderstanding your question. Here's how I develop a basic strength building workout, but this can easily be applied to a bodybuilding type program. And here's an example of an actual workout I did. This one is higher intensity as it blends powerlifting and bodybuilding Monday - Heavy Bench/Arms Flat Bench 1x10 - 135 5x6 - 65-70% 1RM 3x3 - 80% 1RM 1x? - 135 (burnout) Triceps - Skull Crushers 5x10 Biceps - Hammer Curls/Barbell Curls (4 week split) 5x10 Abs - Weighted Crunches 4x25 Tuesday - Back/Shoulders Military Press 1x10 - 135 5x8 - 60% 1RM Front Plate Raises 4x10 Lat Pulldowns 4x10 Shrugs 4x20 Wednesday - Cardio Thursday - Legs Deadlift/Squat (4 week cycles per lift) 1x10 - 135 4x8 - 60-65% 1RM 3x3 - 80%+ 1RM Leg Press 4x20 Abs - Reverse Crunches or Cable Crunches 4x20 This is a great workout for someone wanting to increase maximal effort as over loading the CNS with several different rep ranges in one workout will do. However i dont see it being usefull for people wanting overall fitness. Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 This is a great workout for someone wanting to increase maximal effort as over loading the CNS with several different rep ranges in one workout will do. However i dont see it being usefull for people wanting overall fitness. Not trying to address overall fitness, just giving an example of one of mine for the lifting question. I really just want it to be an example of how you can structure sets and reps for main and accessory lifts. Overall fitness is going to require a much more in depth approach than I ever did for my personal workouts. Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 Not trying to address overall fitness, just giving an example of one of mine for the lifting question. I really just want it to be an example of how you can structure sets and reps for main and accessory lifts. Overall fitness is going to require a much more in depth approach than I ever did for my personal workouts. True, our goals were different than 90% of the U.S population. I think accessory work needs its own day, 3-4 lifting days and 1 accessory day where your body isnt already beat up from training. Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 True, our goals were different than 90% of the U.S population. I think accessory work needs its own day, 3-4 lifting days and 1 accessory day where your body isnt already beat up from training. Everyone wants a big bench, bruh.:gabe: I can see doing either way. I think my preference is based on handling the muscle group(s) in one day rather than stretching it out. Either way can definitely give the desired results if written properly. If I were going to change that workout to fit an overall fitness routine, I would add some bodyweight exercises, more core exercises, and more cardio. Hell, I may even switch the days around and go beyond a 4 day workout. Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 Everyone wants a big bench, bruh.:gabe: I prefer to have a mean LUNGE number.... :fuckyeah: Quote Link to comment Share on other sites More sharing options...
SPL_Josh Posted August 5, 2011 Report Share Posted August 5, 2011 How do y'all feel.about this split... Monday deadlift/back Deadlift/rack pull/dl+chains/deficit dl-- rotate variation weekly. 5x5 Stiff leg or hyperextension + weight 2x12-15 Recently I've been doing German volume training for lats/upper back and its been working well 10x10 50% 1sec neg, fast pos. Finish with t-bar 2 sets 12-15 Tuesday shoulders/traps/tri's OHP 3 sets 8-12 or 5x5 Dumbbell press 3x8-12 or 5x5 (opposite of ohp ) Dumbell shrugs 3-4 sets of 18-20 (would do 8-12 but Pshack only has 140s ) front felt raise 45plate 2-3sets of 12-15 Reverse grip Tri on ez curl bar 3x8-12 Rope Tri 3x12-15 Wednesday rest/eat /recover Thursday legs Alternate between main exercise atg squat/box squat/hack squat/soley leg press Today's workout... Atg squat 4x8-12 Leg press (pyramid up) 3x8-12 Lunges 2x10 Leg extensions (quad/Ham) 3x15 Calf's Donkey 3x15-20 Standing (weighted) 3x15-20 Friday chest/bi's if I workout biceps (fuck.bi's train tri's ) Alternate main lifts bench/block bench/bench+chains/floor press/dumbbell Flat bench 5x5 Inclined dumbbell 3x8-12 Weighted dips Bw +90 2x8-12 Upper chest fly on cable 3x12-15 Hammer curl 3x12 Ez barl curl (would do straight but left wrist is phuked) 3x12-15 Burnout on pushups 1xbw Saturday if I lift so far 50% average Ab's /plyometerics Misc ab b/s Box/vertical jumps 5x10 Any insight is helpful. Carb intake is around 250-270 yea I know its low Protein intake is arouns 290-320- only 84 from shakes 1 b4, 2servings immediately after workout, but still eat a steak or chicken breast within 1hr of workout. Thanks in advance. Quote Link to comment Share on other sites More sharing options...
smokinHawk1647545499 Posted August 5, 2011 Report Share Posted August 5, 2011 Seriously, I eat like a madman but nothing stays on. I suspect it's part of my genetic disorder. you eat like a little girl, you just think you eat a lot but you dont. eat an extra two triple baconators a day on top of what you normally eat and lift heavy and you will put on some good muscle mass. Quote Link to comment Share on other sites More sharing options...
smokinHawk1647545499 Posted August 5, 2011 Report Share Posted August 5, 2011 here is a real workout/split saturday 7/30/11 - legs squats 235x3 325x3 put on centurion straps down 415x3 465x2 505x2 555x1 straps up 600x1 650x1 sunday 7/31/11 shirted bench benchpress 135x5 225x5 315x3 365x2 405x1 put on df6 455x1 3board 495x1 2board 545x1 1board 585x1 600xfail 600x1 8/2/11 - Legs lower back squats 135x10 225x10 315x10 385x10 hamstring curls 160x10 170x10 180x10 190x10 deadlifts 315x3 doh 405x3 455x3 500x2 550x1 wednesday, 8/3/11 - chest, back, calves, abs benchpress 135x10 225x10 315x10 340x10 375x2P 405x2P 435x1P lat pull downs 210x10 220x10 230x10 240x10 light calves light abs. Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 here is a real workout/split eh, too much volume. You would be alot stronger if you did less. Also you are training from equipped lifting, sorry man that doesnt work for anything else. Although it is a good split, it only works for equipped lifters. Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 eh, too much volume. You would be alot stronger if you did less. Also you are training from equipped lifting, sorry man that doesnt work for anything else. Although it is a good split, it only works for equipped lifters. I agree, too much volume. I wouldn't like it for equipped either. Josh, I'll look at yours in a little while. Quote Link to comment Share on other sites More sharing options...
smokinHawk1647545499 Posted August 5, 2011 Report Share Posted August 5, 2011 I agree, too much volume. I wouldn't like it for equipped either. Josh, I'll look at yours in a little while. my body responds well to volume, though this is not a lot of volume not many working sets, just a bit of warm up to get me to the bigger weights, as the weight gets heavier and i get closer to my meet my volume goes down a bit depending on what my body can take. it has been working well, getting stronger and hitting my lifts and should hit my goal of a 1900lb total for the pro/am Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 my body responds well to volume, though this is not a lot of volume not many working sets, just a bit of warm up to get me to the bigger weights, as the weight gets heavier and i get closer to my meet my volume goes down a bit depending on what my body can take. it has been working well, getting stronger and hitting my lifts and should hit my goal of a 1900lb total for the pro/am Still too much volume for significant strength gains. Here's how my typical bench warmup went on heavy days: Warmup 1x10 - 135 1x10 - 225 1x5 - 315 Working Sets 1x3 - 405 1x1 - 455 1x1 - 495 Burnout 1x? - 135 or 225 I let my accessory work and light/speed bench day handle the majority of the volume. Accessories would include boards, declines, etc... Quote Link to comment Share on other sites More sharing options...
smokinHawk1647545499 Posted August 5, 2011 Report Share Posted August 5, 2011 Still too much volume for significant strength gains. Here's how my typical bench warmup went on heavy days: Warmup 1x10 - 135 1x10 - 225 1x5 - 315 Working Sets 1x3 - 405 1x1 - 455 1x1 - 495 Burnout 1x? - 135 or 225 I let my accessory work and light/speed bench day handle the majority of the volume. Accessories would include boards, declines, etc... if you account that i am benching 100lbs more in my workout then yours there is not much difference. my warm up sets are not much effort for me and my working sets in my shirts are all singles. my muscles arent tired at the end of my shirt day just my CNS all this talk from you but i'm crushing your numbers Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted August 5, 2011 Report Share Posted August 5, 2011 if you account that i am benching 100lbs more in my workout then yours there is not much difference. my warm up sets are not much effort for me and my working sets in my shirts are all singles. my muscles arent tired at the end of my shirt day just my CNS all this talk from you but i'm crushing your numbers Yeah, you crushed my numbers from when I was 17 or 18, good job. :dumb: Effort is not volume. But, I'll bite on your weight comparison. Here you go, these are numbers from a junior lifter I was training.:gabe: Warmup 1x10 - 135 1x10 - 225 1x10 - 315 1x5 - 405 1x5 - 495 Working Sets 1x3 - 600+ 1x1 - 700+ 1x1 - 800+ Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 Im stronger than both of you so i WIN.... :fuckyeah: 1630lb raw total with a fucked up knee @ 181 Throw on equippment and i would easily break into the 2000's. Quote Link to comment Share on other sites More sharing options...
2pointslow Posted August 5, 2011 Report Share Posted August 5, 2011 Yeah, you crushed my numbers from when I was 17 or 18, good job. :dumb: Effort is not volume. But, I'll bite on your weight comparison. Here you go, these are numbers from a junior lifter I was training.:gabe: Warmup 1x10 - 135 1x10 - 225 1x10 - 315 1x5 - 405 1x5 - 495 Working Sets 1x3 - 600+ 1x1 - 700+ 1x1 - 800+ Your brother? Quote Link to comment Share on other sites More sharing options...
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