Third and Fourth Question
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Hi. I'm a newbie, so you should sprinkle more liberal amounts of salt on my suggested training programme rather than OPT's. My reasoning is cutting out overall volume in favour of greater intensity. It's really a case of KISS. Keep it simple, stupid. Favourable for the time-strapped and the not overly gung-ho about bodybuilding.
Mondays and Fridays
Chest and Back
A) Incline Bench Press
B) Dumbbell Bench Press (Or flat on the bar, doesn't matter. Insert your argument about full range of motion >here<)
C) Lat pull-downs
D) Bent-over barbell rows
Wednesdays
Shoulders and Legs
A) Leg Presses
B) Squats
C) Military Presses
D) Barbell Rows
1 warm-up set
3 working sets of 8 reps
Work-out a tempo that's higher on the eccentric side. Maybe a 2040, depending on the excercise really.
Sixty to a hundred twenty seconds rest between sets, due the compound nature of the lifts. -
Is it? Why?Originally posted by Marco_Simone:Isnt this a bit too much? 8 compound exercises for one session?
You explain why you think it is too much then I will give my reasons why. -
Program is way out of balance. Also where is hip dominant?Originally posted by iSpeak:Hi. I'm a newbie, so you should sprinkle more liberal amounts of salt on my suggested training programme rather than OPT's. My reasoning is cutting out overall volume in favour of greater intensity. It's really a case of KISS. Keep it simple, stupid. Favourable for the time-strapped and the not overly gung-ho about bodybuilding.
Mondays and Fridays
Chest and Back
A) Incline Bench Press
B) Dumbbell Bench Press (Or flat on the bar, doesn't matter. Insert your argument about full range of motion >here<)
C) Lat pull-downs
D) Bent-over barbell rows
Wednesdays
Shoulders and Legs
A) Leg Presses
B) Squats
C) Military Presses
D) Barbell Rows
1 warm-up set
3 working sets of 8 reps
Work-out a tempo that's higher on the eccentric side. Maybe a 2040, depending on the exercise really.
Sixty to a hundred twenty seconds rest between sets, due the compound nature of the lifts.
Leg Press? Please don't start me down that road.
Full range of motion on bench - should be same as squat - all the way down if you have the biomechanics. -
Program is way out of balance. Also where is hip dominant?Originally posted by iSpeak:Hi. I'm a newbie, so you should sprinkle more liberal amounts of salt on my suggested training programme rather than OPT's. My reasoning is cutting out overall volume in favour of greater intensity. It's really a case of KISS. Keep it simple, stupid. Favourable for the time-strapped and the not overly gung-ho about bodybuilding.
Mondays and Fridays
Chest and Back
A) Incline Bench Press
B) Dumbbell Bench Press (Or flat on the bar, doesn't matter. Insert your argument about full range of motion >here<)
C) Lat pull-downs
D) Bent-over barbell rows
Wednesdays
Shoulders and Legs
A) Leg Presses
B) Squats
C) Military Presses
D) Barbell Rows
1 warm-up set
3 working sets of 8 reps
Work-out a tempo that's higher on the eccentric side. Maybe a 2040, depending on the exercise really.
Sixty to a hundred twenty seconds rest between sets, due the compound nature of the lifts.
Leg Press? Please don't start me down that road.
Full range of motion on bench - should be same as squat - all the way down if you have the biomechanics. -
1)Benchpress/Military press(2 workouts a week consisting these, do each one ONCE on either workout)
2)Deadlift
3)Squats
4)Lunges
5)Pullups/Lat pulldowns(After pullups)
6)Dips -
hmmm... suppose I have only saturdays and sundays for the gym? Still full bodypart split training?Originally posted by OPT:WTF - you spen an hour in the gym training 2 bodyparts?
Wake Up......
When are you going to get it. I am going to tell you once more. Full body training. Don't be lazy and train your lower body - please show me a sport that you play that trains the lower body for strength.
The body works as a whole - weak lower body, weak upper body.
If so, I guess perhaps my next workout this sunday will focus on the other 2 parts... then from the following week I will follow your suggestions. I sort of get what you mean now...
Really... I'm only not sure if I can recover in time to workout on both weekends... My schedule doesn't really allow other days... the first few weeks from now probably, but from then on, no...
Sports wise... I fill up the rest of the week with swimming, jogging, and sometimes badminton (this depends on availability of courts).
A final question, suppose I have 45 mins per day for 5 days a week to gym (this will most likely happen when I go to work becuz I already know my workplace)... Do I still do full bodypart training?
Thanks OPT in advance... and galapogos too... Your ways of thinking is really fresh to me... I used to think once a week intensity training was sufficient, because that was what I did during my student exchange... Mondays shoulders, Tues back, Thurs Chest, Sat Legs, other days jog or rest or abs... I don't have the luxury of time at the moment, and thus would like to change and alter my workouts... Thanks -
ok.... if you training 2 day in a row thats a different story... you did not mention this before.
Why not train another day of the week? -
Hard to make time.....Originally posted by OPT:ok.... if you training 2 day in a row thats a different story... you did not mention this before.
Why not train another day of the week?
Perhaps if I can, it will be the NUS gym... Why a 3rd day? -
meaning to spread the two days apart
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It's hard on weekdays... NUS gym sucks... and my modules are packed...Originally posted by OPT:meaning to spread the two days apart
Hougang gym is the nearest to me, and to and fro already take at least 30 mins... School usually start between 10-12 and ends between 4-8...
What I usually do would be to do a quick 4km + jog on some mornings/evenings..., some swims in school (since I'm already in school)..., and occasional badminton game... Yup, that's how I spend my weekdays... Life of a final year EE student who wants to take extra modules...
Imagine me posting this in my school library now! {stupid project meeting}
Anyway, just wanted to know if my program for 2 days in a row is ok... Legs includes hamstrings, glutes, etc... Thanks... -
try working 16hours a day.... you have more than enough time to train.
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You are still a student,you have a LOT MORE TIME than those working,trust me.Originally posted by eagle:It's hard on weekdays... NUS gym sucks... and my modules are packed...
Hougang gym is the nearest to me, and to and fro already take at least 30 mins... School usually start between 10-12 and ends between 4-8...
What I usually do would be to do a quick 4km + jog on some mornings/evenings..., some swims in school (since I'm already in school)..., and occasional badminton game... Yup, that's how I spend my weekdays... Life of a final year EE student who wants to take extra modules... Imagine me posting this in my school library now! {stupid project meeting}
Anyway, just wanted to know if my program for 2 days in a row is ok... Legs includes hamstrings, glutes, etc... Thanks...
And yes,you can do a light day at NUS gym -
perhaps I will add a light dayOriginally posted by Marco_Simone:You are still a student,you have a LOT MORE TIME than those working,trust me.
And yes,you can do a light day at NUS gym
If you see my modules, you won't say I have a lot of time... I'm not making an excuse, but I'm that type that overloads my modules to the max. The free time I have are usually for revision or projects. I have only 2 other rather free days, Mondays and Fridays, which are reserved for my final year project (due to get heavier soon). Only wed afternoons are without lessons... which I usually use for swimming... I will consider adding a light workout there... :p -
All you need is 40 mins 3x a week enough already.
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I understand that u r in enginOriginally posted by eagle:perhaps I will add a light day
If you see my modules, you won't say I have a lot of time... I'm not making an excuse, but I'm that type that overloads my modules to the max. The free time I have are usually for revision or projects. I have only 2 other rather free days, Mondays and Fridays, which are reserved for my final year project (due to get heavier soon). Only wed afternoons are without lessons... which I usually use for swimming... I will consider adding a light workout there... :p
Then your weekends you do what? -
gym lor...Originally posted by Marco_Simone:I understand that u r in engin
Then your weekends you do what?
And then still got gf... and then still got homework because I taking 2 extra language modules above and on top of my other modules...
Sometimes cannot even have long sleeps (ytd slept only 3 hrs...)... which is damn bad for health... -
What language modules are you taking? From FASS?Originally posted by eagle:gym lor... And then still got gf... and then still got homework because I taking 2 extra language modules above and on top of my other modules...
Sometimes cannot even have long sleeps (ytd slept only 3 hrs...)... which is damn bad for health... -
yep! Japanese 1 and German 5Originally posted by Marco_Simone:What language modules are you taking? From FASS? -
Why are you wasting your time on non essential modules???Originally posted by eagle:yep! Japanese 1 and German 5
Well,maybe if as a matter of interest I have nothing to say.
But if I know I am graduating and loads of things to do,I will be more practical... -
interest... Jap cuz my gf knows how to speak jap hence i want to learn. German cuz I went for student exchange, still remembered a lot, so should be able to score...Originally posted by Marco_Simone:Why are you wasting your time on non essential modules???
Well,maybe if as a matter of interest I have nothing to say.
But if I know I am graduating and loads of things to do,I will be more practical... That's why I said I'm that type of mad people who likes to overload -
I went for SEP too....and I trained at the University of Toronto gym.Originally posted by eagle:interest... Jap cuz my gf knows how to speak jap hence i want to learn. German cuz I went for student exchange, still remembered a lot, so should be able to score... That's why I said I'm that type of mad people who likes to overload
Did you train in Germany?
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yup! Damn free there lor... 7 days a week train 4-5 days... 1 for each major muscle group, plus time for resting... Cuz no need to score As... Just need passOriginally posted by Marco_Simone:I went for SEP too....and I trained at the University of Toronto gym.
Did you train in Germany? -
Which uni was that?Originally posted by eagle:yup! Damn free there lor... 7 days a week train 4-5 days... 1 for each major muscle group, plus time for resting... Cuz no need to score As... Just need pass -
Technische Universität Darmstadt...Originally posted by Marco_Simone:Which uni was that?
Right now I practising Jap