ExRx.net

Exercise Prescription on the Net
It is currently Wed Oct 01, 2014 3:22 am

All times are UTC - 6 hours [ DST ]




Post new topic This topic is locked, you cannot edit posts or make further replies.  [ 70 posts ]  Go to page Previous  1, 2, 3, 4, 5  Next
Author Message
PostPosted: Mon Dec 17, 2012 2:20 pm 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
You got it right. I can do squats and deadlifts at my friends place, I know they're very important so I won't skip them.


Top
 Profile  
 
PostPosted: Mon Dec 17, 2012 6:33 pm 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
So far this is how i see my plan:

Mon: Weights lower: - Barbell squats
- Deadlifts
- Blgarian split squat
- Barbell lunges
-Add abs??

Tue: BW upper: - Pullups
- Dips
- Pushups

Thu: BW lower: - Pistol squats
- Jumping squats
- Jumping lunges
- Calf raises
- Wall sit
- Add abs??

Fri: Weights upper: - Dumbbell curls
- Dumbbell rows
- Dumbbell flys / Bench press


Since I don't know many weights exercises these seem okay, but every help is very appreciated. Comments? :)


Top
 Profile  
 
PostPosted: Mon Dec 17, 2012 8:23 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1349
Location: New York, USA
The best way to craft a good program is to start lifting.

Take your planned workout and start. It looks heavy to me, I might not be able to complete it, but you might. Hard to predict those things.

So you just run through it, record everything in a journal, and revisit and revise.


Top
 Profile  
 
PostPosted: Tue Dec 18, 2012 2:54 am 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
I'd recommend doing DB Bench or Row first, since they are the biggest exercises. Unless you seriously want to build those biceps. Or you can use overhead press as well. Or Floor press for triceps. Everythings good.

_________________
Physical Preparedness Coach
Co-Owner of UniFit Oy.


Top
 Profile  
 
PostPosted: Tue Dec 18, 2012 4:24 am 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
Then I'll switch order for rows and DB bench. I'm starting today with this program and like Ken said it's best to start and see how things go. Thank you guys very much for your time :D


Top
 Profile  
 
PostPosted: Sun Jan 20, 2013 2:51 pm 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
Hi guys, I have question for you. I had a discussion with my friend about which body parts should you do with weights. Our goal is to get strong and build some muscle, not to be some bodybuilders. I said that its perfectly fine to workout chest, biceps and lats in one days while he says that its better to do exercises which complement each other; so if you work chest its not good to do biceps. So can you shed light on that topic?


Top
 Profile  
 
PostPosted: Sun Jan 20, 2013 3:03 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4424
you can pair whatever bodyparts you like, it won't matter. You could argue that it makes sense to train chest and triceps together as your triceps will already be warmed up (the same goes for back and biceps), but if you ramp up your biceps exercises sensibly it'll be fine

Dorian Yates paired chest and biceps together and he did ok


Top
 Profile  
 
PostPosted: Sun Jan 20, 2013 4:19 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
If your goal is general strength, then don't think about individual muscles. Think about movements that involve many muscles.

_________________
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: Sun Jan 20, 2013 4:29 pm 
Offline
Member
Member
User avatar

Joined: Thu Jun 30, 2011 3:17 pm
Posts: 618
Location: Ostenfelde (GER)
these are the movements:
knee dominant (squat)
hip dominant (deadlift)
horizontal press (bench press)
vertical press (overhead press)
horizontal pull (row)
vertical pull (pull ups)

a thread of vertical vs. horizontal pull is going on right now. do compound exercises for every movement to get stronger at every movement you make.

_________________
"his hands can't hit what his eyes can't see" - muhammad ali


Top
 Profile  
 
PostPosted: Sun Jan 20, 2013 6:00 pm 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
Jungledoc wrote:
If your goal is general strength, then don't think about individual muscles. Think about movements that involve many muscles.


ephs wrote:
these are the movements:
knee dominant (squat)
hip dominant (deadlift)
horizontal press (bench press)
vertical press (overhead press)
horizontal pull (row)
vertical pull (pull ups)

a thread of vertical vs. horizontal pull is going on right now. do compound exercises for every movement to get stronger at every movement you make.


So you're saying to get strong you have to master movements first, and when you get them applying weights is just going to make you stronger with building some muscles also. Here also says that bodyweight exercises are integral when doin that kind of workout. Is that right?


Top
 Profile  
 
PostPosted: Sun Jan 20, 2013 6:07 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6410
Location: Halifax, NS
Bodyweight exercises are an option, not the only one. You can do those same movements with bodyweight, barbells, dumbbells, machines and logs and rocks out in the woods. The tools are unimportant.

_________________
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 Jan 20, 2013 9:53 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
led7x wrote:
Jungledoc wrote:
If your goal is general strength, then don't think about individual muscles. Think about movements that involve many muscles.


ephs wrote:
these are the movements:
knee dominant (squat)
hip dominant (deadlift)
horizontal press (bench press)
vertical press (overhead press)
horizontal pull (row)
vertical pull (pull ups)

a thread of vertical vs. horizontal pull is going on right now. do compound exercises for every movement to get stronger at every movement you make.


So you're saying to get strong you have to master movements first, and when you get them applying weights is just going to make you stronger with building some muscles also. Here also says that bodyweight exercises are integral when doin that kind of workout. Is that right?

No. I'm saying that these are the movements that you need to train with weights. Like Stu says, any kind of weights can be used for that. You said that your goal isn't to be a body builder, then you talk about training the way that body builders do. I suspect that you have read some articles that are targeted at body builders, or have gotten training advice from one. I'm not saying that it's bad to be a body builder (we all love you Bob), but that they have a particular way that they train, and that you probably need to do things differently. You only need to work individual muscles in isolation if you are trying to get them to stand out from the other nearby muscles. To be strong, teach many muscles to work together.

Think about it. In daily life you don't think, "OK, I'm going to contract my biceps now." No, you just pick up whatever you need to pick up, using your biceps, your grip muscles, the muscles of your chest, back and shoulders along with the biceps. So do weight training exercises that make all of those muscles work together.

_________________
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 Jan 21, 2013 2:30 am 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
That makes sense, thanks for explanation. With all that in mind; when we're working out we can combine whole upper body ( chest,lats, bicep and back ) in one workout and it will be fine? Sry if i'm asking stupid questions but i dont know where to find answers for that.


Top
 Profile  
 
PostPosted: Mon Jan 21, 2013 3:28 am 
Offline
Member
Member
User avatar

Joined: Thu Jun 30, 2011 3:17 pm
Posts: 618
Location: Ostenfelde (GER)
like robertscott said, it's up to you how you design your program.

you can work your full body on one day, or you can split push/pull or upper/lower. important is enough recovery between working out the different muscles.

_________________
"his hands can't hit what his eyes can't see" - muhammad ali


Top
 Profile  
 
PostPosted: Mon Jan 21, 2013 4:20 am 
Offline
Novice
Novice

Joined: Fri Sep 21, 2012 8:47 am
Posts: 70
Location: Croatia
I'll go with upper lower, i was just afraid that i wont get good results if i combine many different muscles in one workout


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic This topic is locked, you cannot edit posts or make further replies.  [ 70 posts ]  Go to page Previous  1, 2, 3, 4, 5  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Yahoo [Bot] and 2 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:
cron
Powered by phpBB® Forum Software © phpBB Group