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Re: Some questions for workout program

Posted: Mon Dec 17, 2012 2:20 pm
by led7x
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.

Re: Some questions for workout program

Posted: Mon Dec 17, 2012 6:33 pm
by led7x
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? :)

Re: Some questions for workout program

Posted: Mon Dec 17, 2012 8:23 pm
by KenDowns
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.

Re: Some questions for workout program

Posted: Tue Dec 18, 2012 2:54 am
by Dub
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.

Re: Some questions for workout program

Posted: Tue Dec 18, 2012 4:24 am
by led7x
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

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 2:51 pm
by led7x
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?

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 3:03 pm
by robertscott
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

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 4:19 pm
by Jungledoc
If your goal is general strength, then don't think about individual muscles. Think about movements that involve many muscles.

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 4:29 pm
by ephs
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.

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 6:00 pm
by led7x
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?

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 6:07 pm
by stuward
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.

Re: Some questions for workout program

Posted: Sun Jan 20, 2013 9:53 pm
by Jungledoc
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.

Re: Some questions for workout program

Posted: Mon Jan 21, 2013 2:30 am
by led7x
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.

Re: Some questions for workout program

Posted: Mon Jan 21, 2013 3:28 am
by ephs
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.

Re: Some questions for workout program

Posted: Mon Jan 21, 2013 4:20 am
by led7x
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