a little help for this confused guy please.
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Hi, I stopped gyming for about 3-4months and now i have decided to start again. I used to do tons of isolation exercises but after discovering this forum i realised you guys do not really recommend those. I am going more for a strength/big built thing rather than aesthetics.
This is what I'm currently doing. I have pulled out all the isolation exercises and i intend to go to the gym 3 times a week.
Flat bench press: 4sets
1st set - 12 reps 15kg per side
2nd set - 9 reps 20kg per side
3rd set - 6 reps 25kg per side
4th set - 4 reps 27.5 kg per side
Military shoulder press :4 sets
1st set - 12 reps 10kg per side
2nd set - 9 reps 15kg per side
3rd set - 6 reps 20kg per side
4th set - 4 reps 22.5kg per side
Dips - 3 sets 5 times each set (I'm kind of heavy so i can't do much dips)
pull ups : I am using the tutorial you guys have provided for pull ups i hand there for a few secs b4 descending I keep my legs tucked in at all times so as to train the abs at the same time. - 10x
I used to go to the gym 4- 5 times a week training different body parts each time. Now that I'm doing this , i don't feel very "complete". Can someone please comment to tell me what i can add / remove / change. Please do not flame me. I know I am not knowledgeable and am weak. Once again I stress I am not there for the aesthetics. Just strength. -
Well you can start by adding some work on your posterior chain! You have only upper body work there, and they're all pushing movements, so basically you have 1 horizontal and 1 vertical push, working your chest/triceps/shoulders. Where's everything else?
Things you could add are squat, deads, chins, rows. Of course, don't do them on the same workout on every workout, but mix them up for a more well rounded, balanced program that has a mix of vertical/horizontal push/pull movements, as well as hip and quad dominant movements.
Some examples of these movements:
Vertical push:
Standing military press
Seated shoulder press
Push press
Horizontal push:
Flat Bench press
Incline bench press
Decline bench press
Vertical pull:
Chinups
Pullups
Lat pulldown with the torso straight
Horizontal pull:
Bent over barbell row/pendlay row
Bent over dumbbell row
T-bar row
Cable row
Quad dominant:
All kinds of squat, but start with the basic back squat first
Hip dominant:
All kinds of deadlifts
On top of that, you may add some assistance exercises for the smaller muscle groups like biceps, and also core work and general physical conditioning work, but don't over do it. The big lifts listed above should take up the majority of your time and effort.
Also, don't forget proper warmup protocols(dynamic, static, prehab) -
Do too much pressing(pushing) motions that you have yourself with shoulders hunched back like a caveman.Therefore you must balance it with the pulling movements like DB rows and deadlifts.
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Follow my schedule.
It's short,hard,brutal and darn effective for packing on the beef especially for newbies like you.
Week 1
Mon
Squats
Inclines
Rows
Wed
Deadlifts
Pullups
Militaries
Fri-same as Mon
Week 2
Mon
Romanian deadlifts
hammer grip pull ups
dumbbell shoulder presses
Wed
Lunges
flat benches
one arm dumbbell rows
Fri-same as Mon
4 heavy sets of 6 reps,2 backoff sets of 12 reps for each exercise.
You will grow like never before,trust me. -
looking at his military press numbers, i wouldnt exactly say hes a noob.Originally posted by Marco_Simone:Follow my schedule.
It's short,hard,brutal and darn effective for packing on the beef especially for newbies like you.
Week 1
Mon
Squats
Inclines
Rows
Wed
Deadlifts
Pullups
Militaries
Fri-same as Mon
Week 2
Mon
Romanian deadlifts
hammer grip pull ups
dumbbell shoulder presses
Wed
Lunges
flat benches
one arm dumbbell rows
Fri-same as Mon
4 heavy sets of 6 reps,2 backoff sets of 12 reps for each exercise.
You will grow like never before,trust me. -
I am a noob until the day I military press my own bodyweight~200lb.
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While absolute strength is an indicator of experience, I don't think it's the best metric for training age. He did mention he was heavy, so a 65kg military press may be easy money for him.
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I hope his 65kg MP is using an Olympic bar...not 2 22.5kg on both sides of the Smith Machine.Originally posted by galapogos:While absolute strength is an indicator of experience, I don't think it's the best metric for training age. He did mention he was heavy, so a 65kg military press may be easy money for him.
Well,I used to think the Smith was a free weights device in the past too...and when I bench 2 20kg on the Smith,I told people I can bench 60kg.
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U guys do military press in the open where the barbell is on the floor and u have to bend down and lift them up
or do miltary press in a rack/cage where the barbell is already position to ur shoulder or chin area and u just lift them up from there
I do the M.Press in open, the motion from holding the barbell at ur thights level, den swing up till u rise the barbell from shoulder level
gives me a sharp pain in my shoulder -
Do it in the rack, or get 2 people to clean the barbell up for you.If there is no rack- which sucks..Originally posted by pierre^^:U guys do military press in the open where the barbell is on the floor and u have to bend down and lift them up
or do miltary press in a rack/cage where the barbell is already position to ur shoulder or chin area and u just lift them up from there
I do the M.Press in open, the motion from holding the barbell at ur thights level, den swing up till u rise the barbell from shoulder level
gives me a sharp pain in my shoulder -
I do it seated, No smith machine and not the olympic bar. Its the normal barbell
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Of course military presses are done with the rack set at neck level. If not, you're wasting precious strength power cleaning the bar up before even starting the set.
And an olympic barbell is a "normal" barbell. -
I thought the ones which are thicker at the ends were olympic barbells ? What about those which are like "screws" at the end
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you mean you cant do pullups?Originally posted by Rynax:pull ups : I am using the tutorial you guys have provided for pull ups i hand there for a few secs b4 descending I keep my legs tucked in at all times so as to train the abs at the same time. - 10x
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I only can do max 1 rep =/ ... Like i said I'm heavy la....
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Yes you're right. I consider those smaller ones with screws at the end to be abnormal, not the other way roundOriginally posted by Rynax:I thought the ones which are thicker at the ends were olympic barbells ? What about those which are like "screws" at the end
When you say "barbell" most people would think of an olympic barbell, or at least they should. -
Not point having decent numbers for your lifts if you can't even handle your own bodyweight...Being heavy is no excuse...I am close to 90kg and I have very long arms(190+ cm arm span) yet my pullups are 10+. I can do hammer grip pull ups with a 20kg plate attached to me...Now that's about 110kg...Originally posted by Rynax:I only can do max 1 rep =/ ... Like i said I'm heavy la....
In the past,I couldnt even do a single underhand pull up even though my bodyweight was around 70kg... -
Hey, at least the guy's trying, so go easy on him
Being heavy is surely a deterrent, but big guys can pull up too. Just look at opt. He's 107kg and can do weighted pullups with 80kg worth of plates hanging from him. -
Ya,can tell he's trying coz people rather do pulldowns than static holds.Originally posted by galapogos:Hey, at least the guy's trying, so go easy on him
Being heavy is surely a deterrent, but big guys can pull up too. Just look at opt. He's 107kg and can do weighted pullups with 80kg worth of plates hanging from him.