JK vs BigRed
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I like your thinking mate. Some good ideas there.<br />
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Read some funny stuff about putting shoulders and legs on same day but I reckon its doable. I don't do a huge amount for legs nor shoulders so think can fit it in to one session without taking too much toll on the body.<br />
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Rolling schedules not great for me but I can make it work. Can't really work out on sunday for family (as opposed to religous haha) reasons but could rotate through the week. -
Interesting, I always found legs/shoulders to be a pretty good fit. Then again my shoulder workout wasn't too crazy. Standing/sitting shoulder press, shrugs, rotator cuff and sometimes barbell shoulder press. Anything in particular that suggested you do them on different days??
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Nah I didnt read too much in to it to be honest. I think they will fit fine and my shoulder workouts have not been much at all in the past so can def fit it all in.<br />
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Next is how to stagger my days. I understand weakest body part first so that is chest for me so chest and tri will be day one. Prob makes sense to follow with legs/shoulders as long as its not too taxing on shoulders given I had a push day the day before? Then should I have a day off if I haven't had one already or roll 3 days straight and then 1 or 2 off before repeating... -
Wanted to hit the gym today but ended up running out of time getting ready to move house in 2 weeks time. Probably good to have a full week off anyway. But dam I was keen!<br />
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New programme all ready to go. Will post it up for some critquing sometime soon as I don't have it on this computer (on the wifes one right now) so will try do it next time. <br />
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Off for a couple of days fishing now and back for the semis. Woooot! -
Well I am back in the groove.<br />
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Spent an hour in the gym yesterday ahead of the ABs game. Didn't do a hell of a lot other than a few km on the rowing machine, some pullups, 4 sets on the bench press and then some bicep curls followed by tricep pull downs and dips. Bit of a CHARMS workout really...oh well!<br />
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Tomorrow I will kick things off good and proper. Well maybe - might run my programme past my PT first and then go from there. Feels like ages since I did a good legs session so that might be on the cards in the first instance. -
Tough morning on the legs. Really felt it after not doing a legs workout for almost 2 weeks.<br />
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10mins warmup on the bike and then in to squats with a good warmup set and then struggled through 4 sets of 8-10 at only 100kg. Legs feeling tight as now. Followed up the squats with 4 on the leg press and then 3 supersets of leg extensions and hamstring curls. Then 20mins on the bike to finish.<br />
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Gonna start new programme next week all fresh I think. -
Another roughie.....didnt feel good this morning when I woke but went to the gym anyway. After 5mins in the dunny and then 5 on the rower I didnt feel much better. Did a few pullups but avg....<br />
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Decided to skip weights for the day and did 30mins HIIT on the cross trainer so 1min30 of reasonable pace and the 30seconds all out with the resistance cranked right up and then repeat for the full 30mins. Dam it was intense but feels so good now. Gonna try do that a couple of times a week for the next month or two.<br />
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Still feeling a bit dehydrated so lots of water required today. -
Couple of good workouts last two days.<br />
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Yesterday did a bit of a mixed upper body session. Lots of bench and flies for the chest plus some shoulder work and tris.<br />
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Today did 30mins of HIIT on the stepper and then abs session followed by narrow grip pullups and some biceps work. <br />
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Gonna have tomorrow off and then go in on Sunday to fire up for the RWC final. Choice. -
Quick update (and another advice request) in between RWC glory related postings...<br />
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A couple of cracking RWC fuelled workouts this weekend. Firstly Friday morning had the usual morning session where I join the abs class but decided to just do some more HIIT cardio before and after the class so 45mins cardio and 20mins abs all up then off to work. With the 830pm kickoff I decided to return to the gym after work and had a solid legs session. Quick 5min spin on the bike as warm up and then squats - 1 set of 12 (60kg) as warmup and 2 of 10 at 100kg and 2 of 6 at 120kg before another set of 10 at 60kg. Then 4 sets of leg press, 3 sets each of leg extensions and hammie curls and then calf raises to finish before another quick blast on the bike.<br />
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Weekend plan was RWC (on TV at home) while we spent time packing the house ahead of next wednesdays move. Managed to find a couple of spare hours yesterday in what was one of the longest days of my life waiting for the final to kick off. Hit the gym just after 1pm and it was almost 3pm before I left. Workout consisted of a 2km slow row and then in to deadlifts - 5 sets (2 max sets were 6 reps of 130kg) supersetted with bodyweight pullups. Moved on to 3 sets of chest flies before 4 sets of incline bench (narrow grip). The gym was empty (which was quite nice) so set up a different apparatus for rows and then some lat pull downs. Next up Arnie dumbell press for the shoulders and then on to arms. Started with 3 sets of 21s for the biceps and then skull crushers supersetted with tricep push downs. 3 sets of single bicep curls followed and then dips (a current favourite) to finish. <br />
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Was very pleased with both workouts but yesterdays killed my hands. I love doing deadlifts and pullups but unfortunately they are taking a toll on my hands. Haven't really minded the callouses that have formed over the last year but now I have a blood blister that has formed under a callous on both of my hands. Understand its just best to leave them but how can I avoid this from always happening? Do I need some gloves to protect my pussy accountants hands or is there another technique? Straps? -
So anyone got any tips re those annoying callouse blood blister combos?<br />
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Been a funny week for the gym for me as a short week so didnt go in on Monday after the world cup but cranked legs on Tuesday morning. Moved house on Weds so no workout required there and today have been away on a course for the day. Have tomorrow off to set up the new house and get carpet layed so will hit the gym at 630 for an upperbody session as may not be able to get away over the weekend. -
ugh haven't had that happen. I've built up some callouses but not really gnarley ones. From what I've read you need to keep them trimmed/tidy with pumice and nail clippers. Biggest problem seems to be when one rips off - you've got to build it back up again.<br />
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For pull ups try using a bigger bar, but that makes it harder on your grip. I've just got some straps and will be using them tomorrow for the first time, I'll let you know how that goes. If the bar doesn't twist as much in your grip it'd have to slow the development of callouses?<br />
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Not a fan of gloves, as soon as you start sweating they wear against your hands. Plus that extra layer makes things harder to pick up imo. <br />
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If you are doing DLs and pull ups or anything really grip intensive I don't think you can avoid callouses outright. I got straps for $20 so you could pick up a pair and see if they help? probably a good option while your hand is a bit cut up -
They are healing sweet mate - no deadlifts since but did some pullups on Friday and they handled things ok.<br />
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House move all complete but took up alot of my time (and energy) over the weekend so didnt work out. Now it is coming in to summer I am going to try workout on week days only leaving the weekends for family time and sorting stuff out in the new place as we have a major renovation project ahead.<br />
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So Mondays....Chest and Triceps (push day). Started with a 5min row and then 3 sets of dumbell flies super setted with pushups to get the blood pumping in the right area. 5 sets of bb press on the flat bench and then hit the pec deck which is a machine I have not used for quite some time so took it fairly easy on there. Back to the bench and this time 3 solid sets of incline dumbell presses. Finished off tricep push-downs and dips (3 sets of each). <br />
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Took about 45mins so probably have time for another exercise. Anyone got any tips on what else I may like to add for my chest/tri day? Maybe skullcrushers or dumbell kickbacks? <br />
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Tomorrow - either legs or back and biceps...prob legs... -
And legs it was.<br />
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Did a leisurely 10min warmup on the spin bike before hitting the squat rack for 5 sets of good times. Followed these up with deadlifts. Been alot of discussion with mates and my trainer (as well as googling) on whether these should be on back day or leg day....seems mixed. My initial view was that a good back workout should be based around deadlifts, and a good legs workout should be based around squats and a good chest exercise based around some sort of press eg benchpress. PT convinced me otherwise this morning. Also tried to talk me in to trying to hit all muscles twice in a week which won't really happen by doing what I had planned...anyway I digress.<br />
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So deadlifts followed the squats and 4 good sets here. Then moved on to the leg press for 4 more sets followed by a superset of leg extensions and hamstring curls. Didnt end up having time for calf raises as had a 730am meeting at work so will fit those in later in the week - prob Friday during Abs and Shoulders day. <br />
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Initial plan was <br />
Mon - Chest / Tri<br />
Tues - Legs<br />
Weds - Cardio<br />
Thurs - Back / Bi<br />
Fri - Shoulders / Abs<br />
Sat / Sun - rest days<br />
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This will mean I hit all muscles only once a week. PT was suggesting that twice a week would most likely yield better gains. But then I read then you should only really do deadlifts once a week. Same for bench etc. Jeeez I am getting confused!! Maybe I should try this for the next 4 weeks and see how its working out before deciding to go back to a twice a week Upper / Lower type split. -
Any thoughts?<br />
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More googling this arvo indicated I should really be trying to hit each muscle twice per week if I really want to maximise growth. This is probably similar to what I had been doing previously using an upper / lower body split and alternating the execises performed each workout to keep things interesting. -
My reading on this sort of thing is to do two sessions max for the big exercises - squats, DL's and Bench. One is a low rep/high weight session and the other is high rep/low(er) weight. Key with the lower weight workout is explosiveness and speed of movement. I had been progressing really slowly on my bench so I'd checked out a few theories/approaches. Improving triceps and shoulders has helped but adding that extra bench session on a lower weight and concentrating on powering the bar up from the chest has really worked well.<br />
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That way you can get away with two workouts for the same exercise with only a days break in between. I've found overtraining really demotivates me - mainly because I'm fatigued and know I could lift better with a bit more rest. I get kind of pissy when that happens.<br />
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What are your strengths? do you recover quicker from certain exercises? if so those are areas you can likely hit harder to give other areas a break? <br />
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And if you have those 3 exercises in your routine you are working on the shoulders/guns/triceps at the same time. Bonus!!<br />
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Let us know how you get on mate -
google - schmoogle... Twice a week for each muscle group - unless you're going to be sleeping 12 hours a day, not working, taking ALL the recovery powders / proteins / aminos etc, that's not going to work...<br />
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Once a week each body part for we weekend warriors is more than enough unless you want to hit the overtain button big time!<br />
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Last season I started getting tennis elbow big time. Finally worked it out because I was doing arm workouts twice a week instead of once - overtraining.<br />
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Once a week, high intensity, everything at 100% is the key I reckon!! -
Even for a newbie like me Bart? I know alot of the advanced bodybuilders only do 1 day a week but given most newbies start with a full body type workout thats done 3 times a week, then the next stage logically is twice per week with a basic split isn't it? I went from the 3 day a week compound based workout to a upper / lower split which I did Tues / Weds and Fri/Sat. I I got what i feel are "good" gains from these but newbie gains are easy. <br />
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So many different opinions out there eh. <br />
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I def dont get 12 hours sleep - try 8 max and work hard (for an office worker haha) during the week and always outdoors in the weekends. Taking protein and aminos and eating well but yeah that is about it. <br />
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Did cardio today (HIIT styles) for 30mins and then abs. Tomorrow will be back and biceps. -
just thinking - what's my split...<br />
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Monday - Chest<br />
Tuesday - Legs<br />
Wednesday - cardio<br />
Thursday - shoulders<br />
Friday - back<br />
Saturday - arms.<br />
Sunday - Cardio.<br />
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As we do weights in the AM we throw random cardio in all over the place, have a loop walk that we'll do at night that takes about 25 minutes at a good brisk pace.<br />
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If we don't want to do arms on Saturday triceps get thrown in with back and biceps with chest.<br />
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But that's this weekend warriors split at any rate, and you're right, there are a million right ways out there, you just have to find the right right way for you!! -
Thanks Bart - whats the rational with putting triceps and back together and same for biceps and chest? Thought they worked best the other way around? Guess it is a case of whatever works really.<br />
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Had a good back session this morning. Lots of pullups (wide and narrow grip) and rows etc. Tomorrow will be shoulders, abs and cardio and then the weekend off.<br />
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Will spend some downtime this weekend working out a proper program to crank out over the next month. Not 100% sold on the once a week thing yet...can't get my head around knowing that I will only be working out my chest (for example) 4 times in the month....
