full body routine + other questions

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Jungledoc
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Re: i need a good full body routine

Post by Jungledoc » Sun Aug 26, 2012 3:50 pm

I don't see how tape can increase blood flow.

Taping a sprained ankle is (as I said) a specific skill, a bit time consuming and a lot of trouble.
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Re: i need a good full body routine

Post by ephs » Sun Aug 26, 2012 4:39 pm

Jungledoc wrote:I don't see how tape can increase blood flow.

Taping a sprained ankle is (as I said) a specific skill, a bit time consuming and a lot of trouble.
i also don't know it. i just saw this tape all around in soccer in the german league, so i wanted to give it a try. here is a wiki link: http://en.wikipedia.org/wiki/Elastic_therapeutic_tape" onclick="window.open(this.href);return false;
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Re: i need a good full body routine

Post by Jungledoc » Sun Aug 26, 2012 9:52 pm

Did you actually read the link? Go down to the section headed "Evidence". Basically, there is NO evidence of benefit! Save your money.
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Re: i need a good full body routine

Post by ephs » Mon Aug 27, 2012 3:25 am

Jungledoc wrote:Did you actually read the link? Go down to the section headed "Evidence". Basically, there is NO evidence of benefit! Save your money.
yeah, i read it. unfortunately after getting taped :grin:
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Re: i need a good full body routine

Post by ephs » Mon Aug 27, 2012 5:06 am

but now, since the tape is already at my ankle and it was very expensive AND it's in the color of my favorite soccer club (blue), i will keep the tape there for 2 weeks lololololololol
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Re: i need a good full body routine

Post by ephs » Fri Aug 31, 2012 4:37 am

i'm now doing 3x5 til i reach 3x7 and then add weight. how would you approach more reps? would you let something in the tank in the first two sets and then try 7 reps at the last set, and on the next training day try to add more reps at the first two sets. or would you always go to the maximum and then add alwas more reps to the next set. so, at first trying to reach 7 reps at first set, then second set and then third set, so that it's 3x7? is it better to increase or decrease weight in the following sets?
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Re: i need a good full body routine

Post by Jungledoc » Fri Aug 31, 2012 8:42 pm

Don't be rigid about it! I'd leave 1 or 2 in the tank on every set, but think on your feet (or on your back in the case of bench!) See how you're feeling as you near the expected reps on your first set--if you feel you still have plenty left go a bit further. If you reach 5 and have some left then do the next one. If you're not sure, leave it. Then on the next set, same approach. Last set, you may want to push a bit harder, but a form-breaking grinder rep should be reserved for PR tests, only done occasionally.
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Re: i need a good full body routine

Post by ephs » Tue Nov 13, 2012 5:44 am

in a month there will be a 2 month winter break from the soccer season. i want to exercise on mon, wed and fri then.

atm i'm doing this routine two times a week with 3x5-7:

squat
bench
deadlift
military press
rows
chin ups

can i do this routine three times a week? maybe the deadlifting is too much then?
i also noticed that i cant improve at chins anymore, since i started deadlifting and changed the order of the exercises so that ich do chin ups directly after rows. before i was doing rows, military, chins. what about deadlifting right after squatting and then maybe only 2x5 or 3x5 or maybe alternating between rows and chins every workout?

what do you think?
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Re: i need a good full body routine

Post by Oscar_Actuary » Tue Nov 13, 2012 3:50 pm

I think that rountinie would kill me 3x week if I were pushing myself on the bar, i.e. where 5-7 reps were a good challenge.

but of course, I'm oldish

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Re: i need a good full body routine

Post by ephs » Tue Nov 13, 2012 3:55 pm

Oscar_Actuary wrote:I think that rountinie would kill me 3x week if I were pushing myself on the bar, i.e. where 5-7 reps were a good challenge.

but of course, I'm oldish
so, give me alternatives :)
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Re: i need a good full body routine

Post by robertscott » Tue Nov 13, 2012 3:57 pm

split it into 2, and do it like A B A one week, then B A B the next, and keep on like that.

3 big compounds a workout, plus a couple of assistance moves

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Re: i need a good full body routine

Post by ephs » Tue Nov 13, 2012 4:10 pm

like that?

A:
squat
bench press
leg press
incline bench press
military press
lateral raise

B:
deadlift
rows
hamstring curls
chin ups
abs
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Re: i need a good full body routine

Post by robertscott » Tue Nov 13, 2012 5:14 pm

pretty much, do some sort of row on your A day

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Re: i need a good full body routine

Post by ephs » Tue Nov 13, 2012 5:38 pm

what about:

A:
squat
bench
deadlift
military press
rows
chin ups

B:
leg press
bench
hamstring curls
miltary press
rows

then B would be also full body, but less intensive for lower back and only one general back exercise.

every week A, B, A then
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Re: i need a good full body routine

Post by robertscott » Tue Nov 13, 2012 6:00 pm

um, kinda, I don't really like that. How about

A

Squat
Bench
Row
Hamstring Curls
Laterals
Triceps Stuff

B

Deadlift
Military Press
Chins
Leg Press
Rear Delt Flyes
Biceps Stuff

that'll cover pretty much all your bases. You could do some abs/core work on either day

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