Your current training routine

• Simon Dean

  2 Nov 06, 21:40

  I am trying explosive reps of certain exercises like bench/squat/deadlift as of now at around 65-75% 1RM 10 reps.I will see if it helps in my sports as i need to be explosive sometimes.
• pierre^^

  2 Nov 06, 21:57

  I still haven get to doing squats yet, that time did some after receving instructions from the staffs there but i need one week to recover
  
  So currently my gym days alternate btw Plan A and Plan B
  
  Plan A
  
  Underhand Pull up (using assisted machine) 4 Sets X 8-10 (40Kg)
  
  Underhand Lat pull down 4 Sets x 8-10 (100kg)
  
  Overhead Triceps extension 4 sets x 8-10 (60 kg)
  
  Standing Pushdown using Lat Pull down machined (close grip) 4 sets x 8-10 (forget the weight le)
  
  Bench press i tink 2 sets ba
  
  Sometimes i add in dips using the pull up machine, also 2-3 sets
  
  Then wrist Curl 3-4 sets (seated) using barbell 13kg
  
  Bar bell reverse curl 3-4 sets (standing) 13 kg
  
  Plan B
  
  Then wrist Curl 3-4 sets (seated) using barbell 13kg
  
  Bar bell reverse curl 3-4 sets (standing) 13 kg
  
  Bench press i tink 2 sets ba
  
  Level Chest press (100kg) 4 Sets
  
  Butterfly chest press (100kg) 2-3 sets
  
  Standing Pushdown using Lat Pull down machined (close grip) 4 sets x 8-10 (forget the weight le)
  
  Machine Biceps curl (50kg) 2-3 Sets
  
  Kk i noe i nv train legs.. Maybe i will start on squats soon or deadlifts
  
  
• Simon Dean

  2 Nov 06, 22:06

  why the hell so many curls, even if you cant do pullups do dumbell rows la.They are better.
  
  Replace pushdowns with skullcrushers, throw away that butterfly chest press nonsense and do dips(cant do dips then do pushups).Take all the curl sets and do heavy dumbbell rows.
  
  Plan B sucks to the core, honestly.
  
  and start training those legs for god sake
• pierre^^

  2 Nov 06, 22:09

  Originally posted by Simon Dean:

  why the hell so many curls, even if you cant do pullups do dumbell rows la.They are better

  example?
  
  got so many diff rows
• Simon Dean

  2 Nov 06, 22:10

  Originally posted by pierre^^:

  example?
  
  got so many diff rows

  cant you read?it says dumbbell rows
• pierre^^

  2 Nov 06, 22:11

  skullcrushers - use one dumbell or barbell better?
• Simon Dean

  2 Nov 06, 22:12

  Originally posted by pierre^^:

  skullcrushers - use one dumbell or barbell better?

  alternate, can also try close grip bench(look up at google image)
• Marco_Simone

  3 Nov 06, 10:30

  Originally posted by Simon Dean:

  why the hell so many curls, even if you cant do pullups do dumbell rows la.They are better.
  
  

  If you can't do pullups,the only way to improve is to start doing PULLUPS!!!
  
  If you wanna try your triceps...do parallel bar dips instead,not on the dip machine for god's sake!
  
  Even if you can't do dips,the only way to improve is to start doing DIPS!!!
  
• Simon Dean

  3 Nov 06, 12:33

  Originally posted by Marco_Simone:

  If you can't do pullups,the only way to improve is to start doing PULLUPS!!!
  
  If you wanna try your triceps...do parallel bar dips instead,not on the dip machine for god's sake!
  
  Even if you can't do dips,the only way to improve is to start doing DIPS!!!
  

  as for the time being while he trains those.
• JoBonez

  5 Dec 06, 16:27

  little time these days, so must train from home, also no weights, so body weight excercise only.
  
  my routine like this
  
  Pushups: 3 x 20 reps ( slow on way down, explosive on way up)
  
  situps: 3 x 26 reps
  
  knuckle pushups: 2 x 15 - 18 reps
  
  crunches: 2 x 22 reps
  
  tricep dips: 3 x 26 reps
  
  thinking of adjusting, might replace knuckle pushups with proper dips ( if i can find somewhere to do it) . any suggestions to alter my routine , so that i can develop more strength/power quickly?
• Simon Dean

  5 Dec 06, 21:18

  Originally posted by JoBonez:

  little time these days, so must train from home, also no weights, so body weight excercise only.
  
  my routine like this
  
  Pushups: 3 x 20 reps ( slow on way down, explosive on way up)
  
  situps: 3 x 26 reps
  
  knuckle pushups: 2 x 15 - 18 reps
  
  crunches: 2 x 22 reps
  
  tricep dips: 3 x 26 reps
  
  thinking of adjusting, might replace knuckle pushups with proper dips ( if i can find somewhere to do it) . any suggestions to alter my routine , so that i can develop more strength/power quickly?

  You can do weighted dips and pullups, also train your legs.
• manyu882

  5 Dec 06, 22:44

  my left bicep damn weak.. can only hold 10kg dumbell with 10 reps.
  
  any workout for me to follow to improve my bicep fast or not???
  
  now i doing barbell curl close and wide grips 3 sets of 10, 20kg.
  as for the close grip one can do only 3 sets of 6 ,20kg
• Simon Dean

  6 Dec 06, 10:15

  Originally posted by manyu882:

  my left bicep damn weak.. can only hold 10kg dumbell with 10 reps.
  
  any workout for me to follow to improve my bicep fast or not???
  
  now i doing barbell curl close and wide grips 3 sets of 10, 20kg.
  as for the close grip one can do only 3 sets of 6 ,20kg

  of course when you do bicep curls only, what do you expect?further more its an isolation movement
• JoBonez

  6 Dec 06, 19:21

  Originally posted by Simon Dean:

  You can do weighted dips and pullups, also train your legs.

  are dumbells ok for leg training , or must use dumbell? also what is a good starting rep range, and weight?
• Marco_Simone

  6 Dec 06, 19:23

  Originally posted by JoBonez:

  are dumbells ok for leg training , or must use dumbell? also what is a good starting rep range, and weight?

  You know what are one legged squats???
• Simon Dean

  6 Dec 06, 21:33

  Originally posted by JoBonez:

  are dumbells ok for leg training , or must use dumbell? also what is a good starting rep range, and weight?

  Plyometrics(search google for meaning) and barbell squats will do the trick.
• yeehaw

  8 Dec 06, 00:43

  Originally posted by Marco_Simone:

  You know what are one legged squats???

  to top it off, i've done that after they marco_simone suggested.
  
  my advice to you: DO IT. sure high.
• Marco_Simone

  8 Dec 06, 14:24

  Originally posted by yeehaw:

  to top it off, i've done that after they marco_simone suggested.
  
  my advice to you: DO IT. sure high.

  One legged squats aka Pistols are one of the most nastiest bodyweight exercises around.
  
  Don't be surprised if you can't do a single one the first time you try it.
• JoBonez

  8 Dec 06, 17:02

  Originally posted by Marco_Simone:

  One legged squats aka Pistols are one of the most nastiest bodyweight exercises around.
  
  Don't be surprised if you can't do a single one the first time you try it.

  is it better to do these on days of resistance training , or cardio days ( i do 3 days HIIT per week)?
• Marco_Simone

  8 Dec 06, 22:13

  Originally posted by JoBonez:

  is it better to do these on days of resistance training , or cardio days ( i do 3 days HIIT per week)?

  Do it during resistance day
• JoBonez

  9 Dec 06, 19:28

  what form is better for a beginner?
  
  1: http://www.youtube.com/watch?v=9eNzuySLHtY doesnt look like hes doin full movement
  
  2:http://www.youtube.com/watch?v=jEBol54EjVE looks like the full movement, is this one proper technique?
• Simon Dean

  9 Dec 06, 20:35

  1 is more to parallel, maybe so that he can feel a better stretch at his buttock or something
  
  2 is full
• Marco_Simone

  9 Dec 06, 21:06

  Do the 2nd 1