Can any one help me and design one to me and i will give him all data he need
At the end i know i must not post this thread but im arabian i say it before and many times i can't understand topics thus i can't desgin it for myself
Really i need it

Moderators: Ironman, Jungledoc, ianjay, stuward
No. Ironman's routine is for beginning weight trainers (or weight trainers coming back after a long layoff)mohamed wrote:Are this routine for all levels and for all goals?
As you get stronger, the volume will increase. In the beginning, the focus should be on getting exercise form right.mohamed wrote:The second thing why must keep the volume very low like this (1 set for evey exercise)
Everyone wants to train like the pros do, like they read in the magazines. The problem is that, unless you're a pro and have been training like they have all along, there is no way that their program will be suitable for you. This is the same everywhere, not just in your country.mohamed wrote:Ok this is good
But i have question about another thing why in most of bad gyms let every body join in 1 muscle group in day and training every day with one day rest at the end of the week ???
To further answer the previous question, you will be training like that when you are advanced, and have been training for several years. Those are advanced bodybuilding splits.mohamed wrote:When i perpare myself before starting in this routine i found some question to ask about it
1- why do rominian deadlift not the traditional deadlit or another varison of deadlift?
2- what the percentage of intensity should train with it because i will make 1RM tests?
3- can i change the exercises after time but with the same order?
4- how can i decide that this routine not make progress to me and must shift to split routne ,after 3 month abslotly
Great analogy!Ironman wrote:Think of it like driving a car (manual transmission), if you leave it in a gear too long, your engine RPMs start getting too high, it's just not efficient and you can only go get to a certain speed. If you shift too soon, your engine will struggle to gain speed and it may stall out. So in other words, you are going up a very steep hill, when you pick up some speed, shift to 2nd gear. Don't shift from 1st gear straight to 3rd, or you will stall out and it will take much longer to get up that hill. Several years later you can be speeding down the highway in 5th gear, while everyone else is stalled at the bottom of the hill because they wanted to start in 5th.
If you are doing Romanian deadlift and squats or leg press, you are working the glutes plenty. No need to worry about that.mohamed wrote:Sorry i ask so much but say
Romanian targets the hamstrings better which is the main point, and it does not fatigue the lower back as much.
And i know that the exercises of begainner must be compound and with rominain doesn't target gluts more than assistant muscle or it work as assistant are enough ???
I've exercised while fasting without any problems, but exercising hard without drinking liquids is something else. If you break a sweat while exercising, you need to take a drink of water. You should do light workouts in the evening during Ramadam - exercising hard will disrupt your sleeping habits.mohamed wrote:The finally thing i remember it now that after 1 month will be ramadan month ( it month to all muslims must stop eating or drink any thing from 5 AM to 7 pm
What i should i do in this time lower the (intensity/volume/frequntly)or what???