EPTTL Health and Fitness Initiative 2011 - Page 510
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AoN.DimSum
United States2983 Posts
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FiWiFaKi
Canada9859 Posts
On August 19 2011 14:47 AoN.DimSum wrote: hmm i dont know much about bodybuilding workouts. The main exercises like squat,deadlift, press, etc can be handled multiple times a day. Isolation exercises might be pushing it. If you would like to try then go for it. Make sure focus all your time outside of the gym on recovering as in getting A LOT of sleep and eating well. Thanks for the help everyone, I'm reading the link that was posted now. And so you're suggesting that once my body gets used to it, adding extra days to do bench/squats/deadlift would be a good idea? | ||
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Froadac
United States6733 Posts
Time to get really dedicated again. | ||
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AoN.DimSum
United States2983 Posts
On August 19 2011 14:53 FiWiFaKi wrote: Thanks for the help everyone, I'm reading the link that was posted now. And so you're suggesting that once my body gets used to it, adding extra days to do bench/squats/deadlift would be a good idea? Hopefully someone has an idea on bodybuilding workouts since I do not. As an olympic weightlifter, I currently train 5 days a week with 7 workouts. So I workout twice a day on 2 days. There are many lifters that train 2 or 3 times a day. Most of my workout are pulls, squats, presses and the classical lifts (snatch and clean and jerk). After the workouts I do accessory lifts. I would play around with what you want. Stick to the big core lifts first and add in the accessory lifts after the workout. I'm sure you can work up to multiple times of training a day in about 6-12 months. Just take your time and listen to your body. Here's a fun link to read: http://www.ampedtraining.com/workouts/bulgarian-style-training I'm not saying you have to follow this, but just to keep an open mind about training. | ||
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Logros
Netherlands9913 Posts
On August 19 2011 14:42 FiWiFaKi wrote: All my exercises are 12,10,6,5,4,3/4... I don't know the names xP Monday: 3 Bicep Isolation Exercises (2 warm up - 4 low rep) 3 Back Exercises - Lateral cable pull, hands wide pull down to chest, & Bent forward pulling bar up to chest) (2 warp up - 4 low rep) Deadlift 2x5 Wendesday: 3 Tricep Isolation Exercises (2 warm up - 4 low rep) Decline Benchpress Benchpress or Laying down barbells in hands bringing them together. Incline Barbell press Machine for training the Peck deck. 3 Forearm Isolation Exercises Friday: 3 Shoulder Isolation (Sitting press, arms up to sides, arms up infront) Squats 45 degree leg press Sitting down machine where you straighten legs against a weight on the shins. 2 calf isolation exercises I'd take a look at this: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html You do 2 power days where you go lower in reps and high in weight and 2-3 hyperthrophy days with higher reps and more isolation exercises. | ||
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ShaLLoW[baY]
Canada12499 Posts
+ Show Spoiler [Youtube embed] + | ||
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glurio
Germany597 Posts
On August 19 2011 13:59 FiWiFaKi wrote: + Show Spoiler + I'll ask questions once more time, sorry for the annoyingness D: I am not doing SS but still doing deadlift/squats/bench/press. I have lots of isolation exercises and so far it's been going good for me. I'm going to be explaining some of my concerns 1) Deadlift 3 times a week, thoughts? I feel recovered after the two days, is it too often? 2) Usually 36-48 sets a day: 24-32 low rep - 12-16 warm up. Not doing SS but that's not overworking if it's 18(12 of those low rep) sets per muscle group? 3) Cardio after workout? 7mph for 30 minutes, will I be losing anything from the workout? 4) Sitting press vs standing press? 5) Been doing some research, hardcore weightlifters EDIT: I ment hardcore powerlifters...look ugly - is doing low weight high reps good instead of sticking to 5~? Or do I want to build strenght first then worry about that? 6) Inclined bench - is it just me or is the standard bench at a really huge incline, feels like Im using my shoulders a lot more than chest. 7) Stretching - Do you guys do it? Does it greatly improve keeping the muscles range of motion? 8) If I have lots of time on my hands, is there any way I could get stronger and more muscular faster than using SS without resorting to steroids, having 4 hours available everyday; there has to be something extra. Those are all my concerns at this point. Thank you in advance 1) Your body will tell you if you can handle it, but in general theres nothing really against it. 2) Thats a lot, usually it's like 9-12 (or less) per bodypart. I think that might just be too much. Also the Volume per Day is huge, how long are your workouts? I got 24 sets sometimes, and that nearly takes 2 hours. 3) No 4) Standing for stabilizer muscles, sitting for more weight. 5) They look ugly cause they eat like pigs. http://tnation.t-nation.com/free_online_forum/pictures_pics_photo_body_image_performance/all_powerlifters_are_fatties 6) Yes, you are, but you're also building your upper chest, which is quite important. 7) I don't but i probably should. 8) No, there are different programs, olympic weightlifting will make you much stronger, but not much more muscular. Aside from that, you need your rest time if you're drug free. Sad but thats how it is. + Show Spoiler + All my exercises are 12,10,6,5,4,3/4... I don't know the names xP Monday: 3 Bicep Isolation Exercises (2 warm up - 4 low rep) 3 Back Exercises - Lateral cable pull, hands wide pull down to chest, & Bent forward pulling bar up to chest) (2 warp up - 4 low rep) Deadlift 2x5 Wendesday: 3 Tricep Isolation Exercises (2 warm up - 4 low rep) Decline Benchpress Benchpress or Laying down barbells in hands bringing them together. Incline Barbell press Machine for training the Peck deck. 3 Forearm Isolation Exercises Friday: 3 Shoulder Isolation (Sitting press, arms up to sides, arms up infront) Squats 45 degree leg press Sitting down machine where you straighten legs against a weight on the shins. 2 calf isolation exercises First of all i'll quote you some pre-made programs which i think are superior to yours. + Show Spoiler + http://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/ http://startingstrength.wikia.com/wiki/Westside_for_Skinny_Bastards http://startingstrength.wikia.com/wiki/Hypertrophy_Specific_Training http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine http://startingstrength.wikia.com/wiki/Push/Pull_and_Upper/Lower_Splits http://startingstrength.wikia.com/wiki/3_Day_Bodypart_Splits If you don't wanna switch, cut the warm up exercises, just use the first exercise of the muscle group as a warm up, do 2 really light sets, then one slightly harder. There is no need to warm up the biceps with 2 exercises. Work out a different rep scheme. 4x8-12 or 3x6-8 or even 5x5, your rep scheme looks like you don't know what you want. I personally train the big exercises (deadlift, squat etc.) in the lower reps and keep the isolation work fairly high. (Biceps curl gets 8-12 reps, Single leg extension gets as high as 15-20 reps, calves too.) And don't work out biceps before back, always the bigger muscle group first, you don't wanna train back with an exhausted biceps. Forearm doesn't need 3 exercies, extensors and flexors 2 are enough. (I don't train them at all.) Calves you should train mondays and fridays, they need more training then most body parts to grow. (Make it 1 exercise with 5 sets per day, so you got 10 per week.) Your shoulder exercise should include rear delt, right now you got 2 times the front delt + bench, which will leave your shoulder quite unbalanced. Skip the front raise do some rear delt stuff. In general for a natural athlete it's better to train everything twice a week. http://www.bodyrecomposition.com/fat-loss/training-secrets.html | ||
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sJarl
Iceland1699 Posts
If you are sub 110kg you don't really have a good reason to look "fat" if you are at a decent strength levels. Also, the quest for six-pack on my lower back continues! | ||
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decafchicken
United States20158 Posts
On August 19 2011 21:38 sJarl wrote: Dave Gulledge is a beats. One of the sickes transformations I've ever seen. If you are sub 110kg you don't really have a good reason to look "fat" if you are at a decent strength levels. Also, the quest for six-pack on my lower back continues! like this? ![[image loading]](http://i.imgur.com/b8oon.jpg) :D | ||
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sJarl
Iceland1699 Posts
j/k <3 Your back is looking better day by day. | ||
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RosaParksStoleMySeat
Japan926 Posts
The guy says there are two options: squat push pull OR pull push pull. Would I just choose one of these options to follow every day, or mix them up? The article is kind of ambiguous on this point. | ||
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AoN.DimSum
United States2983 Posts
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RosaParksStoleMySeat
Japan926 Posts
 . I don't want to screw myself up by squatting five days a week as a natural athlete.It's just this right here... On squat days, I lean towards doing the pull for the upper body. On days with two pulls, you can do one upper and one lower (i.e., deads and chins), or two lower (i.e., snatch pull and power clean). This kind of implies he does both. IDK. I'm just gonna squat until my legs fall off. Edit: Actually, it seems that he only has experience with the squat workouts implying that you choose one. Got it now. Thanks Dim. | ||
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AoN.DimSum
United States2983 Posts
You’ll start this template on a non-consecutive three-day schedule, either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Squat and Press all three days, and one day have a deadlift workout with a lighter squat day. ok np rosa I have a friend who is doing a bulgarian style training with the squat. He went from 150kg to 178. He also grew from 64kg to 72. The time frame is around 6-8 months. Im not sure when he started. | ||
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RosaParksStoleMySeat
Japan926 Posts
He does indeed, which would make sense (edited my last post). Of course here he's talking about a 3x/week plan, and I'm not sure about 5-6x a week. Gonna start out at 5x a week. Been on 3x a week for ridiculous amounts of time. Looking forward to getting a fresh start on something new. | ||
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AoN.DimSum
United States2983 Posts
On August 20 2011 00:29 RosaParksStoleMySeat wrote: He does indeed, which would make sense (edited my last post). Of course here he's talking about a 3x/week plan, and I'm not sure about 5-6x a week. Gonna start out at 5x a week. Been on 3x a week for ridiculous amounts of time. Looking forward to getting a fresh start on something new. Well it might be hard for you to jump right to the 5x a week. Maybe try 3 for a couple weeks then add one. Then add another one for 5 in another couple weeks. | ||
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RosaParksStoleMySeat
Japan926 Posts
On August 20 2011 00:31 AoN.DimSum wrote: Well it might be hard for you to jump right to the 5x a week. Maybe try 3 for a couple weeks then add one. Then add another one for 5 in another couple weeks. I've never really had trouble with recovery, and in terms of daily volume, this will actually be lower than what I'm currently doing. At the very least I'm gonna try 4x/week, but depending on how I feel I'm going to aim for 5x/week. Like John Broz says, there's no real such thing as overtraining.. just undertraining, which I honestly think I'm doing right now. | ||
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AoN.DimSum
United States2983 Posts
also I think you mean under-recovery Also the weightlifting team I lift for is made up of a lot of gyms along the east coast of usa. This is an article about one of the coaches on the team. http://articles.boston.com/2011-08-18/news/29901371_1_breast-cancer-lymph-nodes-cancer-surgery | ||
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glurio
Germany597 Posts
Had to do the last rep of my new deadlift pr (5x120kg) with mixed grip. Made me kinda sad. Other than that, still felt pretty easy. I'm happy. | ||
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eshlow
United States5210 Posts
If you have the common goals of building mass + adding strength I'm not sure why you want to make your own routine if you're not above intermediate strength range. But I guess that's up to you... (not directed at you but generally...) Here's the thing with training. There's time tested proven ways to add muscle and/or strength. That's why there's popular routines like SS, SL5x5, and some of the others that glurio posted such as WS4SB, HST, and even Layne's (although I would say that's for more intermediate trainees). Regardless, I have no problem with people making up their own routines if they like doing that. But if they're pretty explicit with their goals, why even try to justify something that is 99.99% going to be inferior to proven programs? I don't understand. People who are new to lifting think they know more than people who are 30-40+ years in the industry, AND who have trained tens of thousand of clients towards the same goals? You would think they know what works? The only other places I can think of where this is pervasive is poker, BW, SC2, etc. | ||
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