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Thread: Lifting Program

  1. #11
    GIJoe6186 like boys, mainly his brother supporting member
    LI GUY 1's Avatar
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    Hell yeah! Hell no!
    Is the book "starting strength" the one promoting a 5x5 program? Just started the 5x5 and its goo so far(only 3 workouts in). BAsic movements and steady progress all in an excel sheet for me.

  2. #12
    and good morning to you too supporting member
    PirateJon's Avatar
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    Quote Originally Posted by LI GUY 1
    Is the book "starting strength" the one promoting a 5x5 program? Just started the 5x5 and its goo so far(only 3 workouts in). BAsic movements and steady progress all in an excel sheet for me.
    Yes. And I agree. Such an awesome book.

    Op doesn't have freeweights so the "best" workout with what he's got is the circuit.
    You can't make people smarter. You can expose them to information, but your responsibility stops there.

  3. #13

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    Hire a personal trainer or take a basic fitness/weight lifting class at the local community college. Don't hire the trainer for more than a couple of months and about every 4 to 6 months you might want to get together with them and have them adjust your training regiment. Interview trainers to get a feel for their specialty, if the guy/girl tries to sell you steroids that's a bad sign (had it happen). If you've never done weight training before you want someone to help you with form and you want to build a core fitness level which usually starts with with isolating muscle groups into the major catagories and their supportive muscles; chest (triceps and shoulders), legs (lower back) and back (biceps). An example work out is is to perform one to three excercises for the major group and one to two for the supportive muscles at four set of 12 to 15 repetitions to build core fitness. 8 to 10 repetiitions for strength, 4 to 8 reps for power lifting, or 15 to 20 for endurance. Please consider you want an instructor to teach you martial arts, it only makes sense to have an instructor to train you for othe physical training.

  4. #14

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    I would suggest a full body routine, HIT to be specific here is a link for a good one that has worked for me to increase my strength and some muscle mass http://bodybuilding.com/fun/hitworkout.htm

  5. #15

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    Ok... So I've been doing this program for a week now... took me a bit to get started and the program is like this...

    All one set with 30 to 60 s breaks in between exersizes. All to failure (8-10 reps) Forgive me if I don't know all the names... will try to describe them

    Squats (quads)
    Hamstring extensions (like seated leg exts but backwards?) (hams)
    Leg Extensions (quads) added
    Calf Raises (calves)
    Seated Row (back)
    Seated Chest Press (chest)
    Lat Pull Down (Lats)
    Curls (bis)
    Tri Extensions (Tri's)
    Rotary Chest (chest) added
    Cruches (40 right now) (abs)
    Alternate Heel Touchers (about 20 kills me) (abs)

    First off... any comment about this program... look ok? particualrily the exersizes I added myself in terms of location in the program or the fact that I have two quad and chest exersizes. I could cut them out, but added them just cause I have the extra machines at my disposal. I don't have any other machine for other excersizes or free weights.... the above is all.

    Also, I read that I should do a warmup set of each exersize at 50% weight. However, My time at lunches is limited and I can really only get through this once. I could likely get through twice without the warmup sets. But I don't wanna injure myself either. Do I have any other options?

    Thanks
    Last edited by Slydermv; 11/14/2006 3:00pm at .

  6. #16
    and good morning to you too supporting member
    PirateJon's Avatar
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    Hell yeah! Hell no!
    Quote Originally Posted by Slydermv
    Also, I read that I should do a warmup set of each exersize at 50% weight. However, My time at lunches is limited and I can really only get through this once. I could likely get through twice without the warmup sets. But I don't wanna injure myself either. Do I have any other options?

    Thanks
    A general warm-up should be ok. You're not doing 1rm or anything, just a circuit. jump rope, jogging, calisthenics. Whatever gets a little sweat going.
    You can't make people smarter. You can expose them to information, but your responsibility stops there.

  7. #17
    War Wizard's Avatar
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    Hell yeah! Hell no!
    Honestly, I think you'll get more out of it by cutting out all that isolation crap and just do the biggies (squat, deadlift, benchpress, press) coupled with some bodyweight stuff for variety (especially pull ups). And are you doing that every day? If so, you may be heading for an overtraining injury.
    "Keep a sharp knife, shiny boots and be on time."

  8. #18

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    Can't do a pull up.... maybe one or two... and no.... 3 times a week at lunches. Then I train MA 3-6 times a week but I do take a few days off when I get tired/lazy/busy...

    Which ones would you cut out and why? Sources?

    Thanks....

  9. #19
    War Wizard's Avatar
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    Hell yeah! Hell no!
    You want functional strength right? Cut out the bodybuilding nonsense. I stated cutting out the isolation exercises, which are exercises involve just one joint movement, like bicep curls. Since someone else stated it better, I'll add this from Crossfit:

    World-Class Fitness
    in 100 Words:
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.



    Have you picked up Starting Strength by Mark Rippetoe? If not, stop everything and get it RIGHT NOW.


    Wanna do more pull ups? Go here

    I also do MA 5 days a week (6 if there is a comp). I also attend University and work. Where do I get time to work out? Early in the morning! It sucks at first, but eventually you get used to it. Now I can't start my day without a conditioning session. Great fitness doesn't mean spending hours in a gym daily, but if you're crunched for time during the day, hit it early in the morning.
    Last edited by War Wizard; 11/14/2006 10:01pm at .
    "Keep a sharp knife, shiny boots and be on time."

  10. #20

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    Quote Originally Posted by Slydermv
    Ok... So I've been doing this program for a week now... took me a bit to get started and the program is like this...

    All one set with 30 to 60 s breaks in between exersizes. All to failure (8-10 reps) Forgive me if I don't know all the names... will try to describe them

    Squats (quads)
    Hamstring extensions (like seated leg exts but backwards?) (hams)
    Leg Extensions (quads) added
    Calf Raises (calves)
    Seated Row (back)
    Seated Chest Press (chest)
    Lat Pull Down (Lats)
    Curls (bis)
    Tri Extensions (Tri's)
    Rotary Chest (chest) added
    Cruches (40 right now) (abs)
    Alternate Heel Touchers (about 20 kills me) (abs)

    First off... any comment about this program... look ok? particualrily the exersizes I added myself in terms of location in the program or the fact that I have two quad and chest exersizes. I could cut them out, but added them just cause I have the extra machines at my disposal. I don't have any other machine for other excersizes or free weights.... the above is all.

    Also, I read that I should do a warmup set of each exersize at 50% weight. However, My time at lunches is limited and I can really only get through this once. I could likely get through twice without the warmup sets. But I don't wanna injure myself either. Do I have any other options?

    Thanks
    How often are you doing this workout? First I'd break it up to two or three different sessions and give yourself at least 48 to 72 hours rest in between muscle group workouts. if you are working out properly you will need about 72 hours for the muscles to repair add to that your MA training and anything else you do and if you are working muscle groups too frequently you are setting yourself up for an injury or at the least fatique and stagnant muscle/strength development

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