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2006/12/17, 02:46 AM
hey everyone:)..i think i may of finally set out a workout a good way for once. The way its done you work the muscle every 5 days instead of 7 and the whole thing is based around compound movements. Here it is...(sorry menace)
:dumbbell::dumbbell:
MONDAY- Chest,shoulders, traps-(Last..if have energy)
•Flat + incline bench press (bb)
•Flat Flies
•bent dips
•Military press
•Lateral raises
•up right rows or shrugs(swap)
WEDNESDAY- Legs, Biceps
•Squats
•lunges(variation eg twisting)
•DB curls
•BB curls
•weighted step ups-(if not totally spent)
FRIDAY- Back, Triceps,forearms-(last..if have energy)
•Dead lift
•T-bar row
•skull crushers
•Close grip bench or kickbacks(swap)
•wrist curls
SAT/SUN-MONDAYS WORKOUT
MONDAY-WEDNESDAYS WORKOUT
WEDNESDAY-FRIDAYS WORKOUT
ect ect and that just continues in a cycle
You dont have to necessarily like this workout or even slightly like it lol, but do you think with a good diet this would be a sufficient workout. I know its different for everyone but is this on the right track to build strength and a bit of bulk due to all compound lifts??? thanks very much:big_smile: also ab work will either be done on off days or when i go a bit lighter on the compound lifts in the cycle. :big_smile: (once again sorry for this menace:( )
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2006/12/17, 06:14 AM
nothing to be sorry for...you asked me for advice I gave it to u...
generally it's not too bad. I would do it differently...but aside from removing upright rows(may impinge your rotator cuff....) and doing military/push presses first..the workout is fine...
danny your workout already is better than what most people do ...you have incorporated some big lifts in there so i feel like I have succeeded to some extent (LOL)....
do abs heavy like everything else....no high rep bs....do it for same reps/intensity as everything else...hold plates/DBs for extra resistance....
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2006/12/17, 06:33 AM
hey i was saying sorry more as respect because i didnt want you to think that i didnt take into acount everything you have told me:big_smile: personally even tho i am young i see a blatant(sp?) show of disrepect to grownups by teenagers and im 15 so i wonder how you feel. :angry:
And yes!!! u have succeeded lol you really drilled me about compound lifts so i chucked alot of other stuff and incorporated them and hopefully if i keep working hard it will pay off:big_smile::dumbbell:
also for a strong stable core would the higher weight be better or a mix of high weighted and low rep non weighted ab excercises??
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2006/12/17, 02:41 PM
I would have to ask you about 3 questions...
1. Do you like it?
2. Does it work for you/your lifestyle, schedule, in other words is it a workout you can keep without missing, burnout, etc.?
3. Are you adequately recovering?
If so, then do it and concentrate on what is important, intensity and adding weight to the bar. Have a good diet, and you are there.
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Maximus from Gladiator....Strength and Honor!
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2006/12/17, 11:46 PM
1- YESSS:big_smile: i love the way its set out for me and the variety of different excercises. And the excercises in there are the ones that work for me.
2-Yes working out every second day and sumtimes 2 in a row fits into my life very well .
3-I actually just had my first workout today so i dont no if recovery is good but im guessing yes. Because i found that i could recover training same muscle every second day. But intensity was far lower then.:big_smile:
Also Leo you write that you would do military first..Its on my chest day and i really like to do bench press so i want to be freshest for those sets but after flat bench should i go straight to military so i still have alot of energy or should i continue to do chest then swap to shoulders. In other words is it ok to swap back and forth with muscles during a workout or should you go one by one? thanks:big_smile:
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2006/12/18, 04:18 PM
reason I suggested you do military or push presses first....is because the standing barbell variation that you should do requires a high degree of balance/coordination/energy....I personally dont get as tired on bench even thought I am benching almost double the weight of push press.....I understand you want to devote most of your energy on bench cuz really who da hell asks you how much you push press....but I am telling you that if you want to keep your shoulders/rotator cuff muscles strong and to have good overall pressing strength/muscle....it's probably better to do standing overhead pressing movements before lying horizontal pressing movements....it took me many years to realize the things I know......and generally it's better to listen to more experienced lifters/people than to experience stuff on your own skin...dont know the equivalent saying in english that sounds better....
however you're different from me, from the guy training next to you and just about everyone else....so you can always experiment with your training....it's just that there are some basics which are best to do before you gain that bit of experience....when you want to become a great artist/musician...you do so by studying famous/accomplished people before you in that area...imitating their works and slowly becoming your own artist....with your own original works....this is very similar to lifting weights...as lifting weights is as much a science as it is art....it jsut takes a while to realize that....
sorry for the rambling....and maturity is not reflected in the age of a person but through their behavior/actions....
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2006/12/18, 06:44 PM
thanks so much leo. YOu really are a great guy. and that speach is insprational lol so guess what excercise ill be doing first:big_smile:I really actually like military press aswell except i guess im just a bit vain with the bench:laugh: its hard when you try to explain that there are so many more excercises to base strength on but they still think if you can curl alot weight you are stronger than the next guy regardless if he squats double and deadlifts double or can lift up the kid and actually push him over his head:laugh: I think that thing about it took you yrs of experience to learn part so why not listen is really true because sure you cant just do exactly what they do day in day out but take the general guidelines.:big_smile: also if i do military press first after those sets am i allowed to go straight to the good old bench press or should i complete my lateral rasies first??? now im ranbling but thanks again leo you are such a great asset to this site, very lucky to have you and all the others around....now i just sound like a brown nose:laugh:
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2006/12/19, 09:23 PM
do the smaller exercises...like lateral raises(if you do them at all..)...at the end of your workouts
yes after push/military/bent presses you can then do bench press or dips right after...
When I was 15 I had my head up my a$$....wish I had someone to tell me what to do...took me until about 19 to discover I had legs and to start doing squats and other lower body lifts....
Trust me with solid compound exercises the curls are a thing of the past....I can outcurl just about every single person at my gym despite not really curling anymore....I still ocassionally throw in a set or two at the end of some workouts....and watch the faces of people who do nothing but curls as I double their weight.....
I also suggest you start training your grip....never too early to start...and it becomes addictive...as well as great for just about everything sport and life related...
www.gripboard.com
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2006/12/20, 02:29 AM
thanks with the military. Yeah i have started doing squats and never relised how freaking weak your legs really are until you squat!!:laugh: Ive always been an athlete and competitive in all sports so i always thought aquats phhff ive already got strong legs.:laugh: how wrong i was lol. I had leg day today and im starting to really get the hang of squats tho and at the start u keep adding on weight quite fast. I was actually thinking about grip the other day and was thinking of getting those grip things for christmas because i reckon grip is very underated in sport but i was wondering are they worth the extra money or are they just as good as just different forearm excercises. Also for someone like me that is for their age strong but in real world weakling lol and never trained grip what number should i use like there was 100,150,200 or whatever should i definately start as low as i can go?? thanks
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2006/12/20, 08:36 AM
Find what works for YOU and do that.
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Maximus from Gladiator....Strength and Honor!
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2006/12/20, 04:31 PM
grippers train crushing grip....you should get captain of crush grippers....or beef builder.... captain of crush #1 and #2 would do u a lot of good.....or Beef builder SA or M.....Heavy Grips generally dont ahve very good reputation among grip enthusiasts....the lost strength quickly...tho for 60$ i have seen a set of 5 Heavy Grips 100 to 300..
wrist curls are more for forarm strength...
you may also want to strengthen your wrists by getting a 8lb sledgehammer and levering it ....there are a lot of diff videos of it on youtube....
better grip means better athletic performance....simple as that...
like I said go to gripboard.com and start reading a lot fo very good posts.....
grip strength and feats of grip are very cool....
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2006/12/20, 04:32 PM
grippers train crushing strength*
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