ExRx.net

Exercise Prescription on the Net
It is currently Sat Nov 18, 2017 3:20 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 14 posts ] 
Author Message
PostPosted: Sun May 22, 2011 10:28 am 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
Hi guys, I've read article on T-Nation: 6 weeks to Superhero and I have some questions...
I'll start going to gym in July and until then I want to improve my technique with some dumbbells at home and I want to make some routine with only compounds and only barbell.
I can't do all things from that article (not even in a gym) so I thought to only do one exercise for strength and one for speed:
1. Deadlift - Broad Jump,
2. Hack Squat - Vertical Jump,
3. Side Press - Push Press,
4. Push-up - Plyo Push-up.
What do you think about it? I'll be able to learn good technique in the beginning only for a couple of exercises, so if this isn't good, I'll later add more exercises...
Do we need to add some pulls for upper body?
Maybe:
5. Pull-up - and something,
6. Bent-over Row - and something else?

Any advice is very much appreciated...

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
PostPosted: Sun May 22, 2011 11:03 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6593
Location: Halifax, NS
This might be more what you're talking about.
http://www.brianmac.co.uk/complex.htm

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Sun May 22, 2011 12:10 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7578
Location: Kudjip, Papua New Guinea
Note that the term "complex" is used in at least 2 different ways. One is in describing this kind of programming that works different parts of the strength-speed spectrum. The other just describes groups of exercises that may be complimentary in some way that are done in succession without changing implements (like the BB, DB and KB complexes that are listed in the sticky of this section).

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Mon May 23, 2011 8:40 am 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
Thanks Doc, I was stunned for a moment.
Stu, that's what I needed! I found one article on T-Nation about that if anyone else wants to read it...

But, do you know explosive movements for pull-ups and bent-over rows?

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
PostPosted: Mon May 23, 2011 8:48 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6593
Location: Halifax, NS
Stefan 93 wrote:
Thanks Doc, I was stunned for a moment.
Stu, that's what I needed! I found one article on T-Nation about that if anyone else wants to read it...

But, do you know explosive movements for pull-ups and bent-over rows?

Try medicine ball slams.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Mon May 23, 2011 8:58 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity
User avatar

Joined: Mon May 28, 2007 8:43 am
Posts: 5252
Location: New Jersey
Check this one out too:

http://www.elitefts.com/documents/exerc ... ghters.htm

Stefan 93 wrote:
But, do you know explosive movements for pull-ups and bent-over rows?


Horizontal Rows are good - you can make them easier with bent knees or a higher bar, and pull hard. Ropes and rings work a little better IMO because you don't try to slow down before you hit the bar with your chest.

You can also pull hard on a rope attached to a sled.

_________________
--
Peter V. Dell'Orto
http://strength-basics.blogspot.com


Top
 Profile  
 
PostPosted: Mon May 23, 2011 9:08 am 
Offline
Associate Member
Associate Member

Joined: Mon Jan 24, 2011 11:21 am
Posts: 335
Location: Indonesia
Stefan 93 wrote:
But, do you know explosive movements for pull-ups and bent-over rows?


Well, the pull up part on a muscle up has to be done quickly else you can't get over the bar. The Pendlay Row also has to be done quickly when the weight gets heavy.


Top
 Profile  
 
PostPosted: Mon May 23, 2011 11:15 am 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
stuward wrote:
Try medicine ball slams.

I think they won't allow me that in a gym.
pdellorto wrote:
Horizontal Rows are good - you can make them easier with bent knees or a higher bar

But it is probably easier to progress with barbell.
Paperclip wrote:
Well, the pull up part on a muscle up has to be done quickly else you can't get over the bar. The Pendlay Row also has to be done quickly when the weight gets heavy.

But it's not as quick as vertical jump, or similar.

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
PostPosted: Mon May 23, 2011 11:30 am 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
Stefan 93 wrote:
Side Press - Push Press

Maybe we can do something like this for pull-ups? Something like Push Pull-up where we would maybe push with our legs (like in Push Press) while we are at the bottom of a pull-up? Or maybe we could swing...

Or it is better to do Pull-ups + Bent-over rows with very light weights because they are both upper body pulls?

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
PostPosted: Thu Jun 16, 2011 10:28 am 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
Stefan 93 wrote:
1. Deadlift - Broad Jump,
2. Hack Squat - Vertical Jump,
3. Side Press - Push Press,
4. Push-up - Plyo Push-up.
5. Pull-up
6. Bent-over Row

Hi guys, can someone tell me how should I split these exercises? Maybe horizontal-vertical? Or something else...

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
PostPosted: Thu Jun 16, 2011 3:03 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6593
Location: Halifax, NS
You can go upper/lower, push/pull, horizontal/vertical. It depends on how frequently you train and how frequently you want to hit each muscle group.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
PostPosted: Thu Jun 16, 2011 5:15 pm 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
What would be the best if I train every second day?

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
PostPosted: Fri Jun 17, 2011 8:36 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7578
Location: Kudjip, Papua New Guinea
I don't think there's a "best".

Try
A. Squat, jump, presses & push ups
B. Dead, jump, pullups, rows
OR
A. Squat, jump, pullup, press
B. Dead, jump, pushup, row
C. Heavy squat, core, pullup

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Fri Jun 17, 2011 2:11 pm 
Offline
Junior Member
Junior Member

Joined: Mon Feb 21, 2011 4:18 pm
Posts: 217
Jungledoc wrote:
A. Squat, jump, presses & push ups
B. Dead, jump, pullups, rows

Thanks!
Many divide this way, Push/Pull, so I guess it is better...

_________________
I apologize to everyone I've enraged. I'll try to correct myself.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 14 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 10 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group