Posted On:3/01/2009 3:58pm
I just made my first attempt at writing up a training routine, and I'd like to know just how bad I messed up. So, without further ado, my program:
5x5 upright barbell row
5x5 bench press
3xF towel pullups
4x8 single leg pushups
5x5 Leg press
5x5 Military press
5xF Pull up behind the neck
3xF Captain's chair
5x5 Good Morning
5x5 Lunge squat
5x5 upright barbell row
3xF Contralateral hand to toe touch
I'll try to explain some of the pecularities: First off, the relative lack of squatting is due to the fact that I've only got access to a weight room with a squat rack one day a week (which is also why I have three workouts). Second, "'mingled' with" means that I do the first exercise and after a short break do the other, and after another short break do the first one.
The part that I'm most certain I got wrong was, of course, the 5xF. Am I asking for strained muscles with this? If that's the case I'm thinking of substituting it with 3xF mingled with the last sets. Also, I'm not sure if pulling up "behind the neck" makes a difference.
Finally, the "Contralateral hand to toe touch" is where you start in a pushup position, extend one leg to the side and up and touch it with the opposite hand. It's supposed to be an abdominal excercise. Do ask if there's another obscure excercise you don't know in the list.
EDIT: I left out one important detail; The program is supposed to be mainly for strength.
Last edited by Hertzyscowicz; 3/01/2009 4:02pm at .
Posted On:3/01/2009 5:41pm
There's probably someone more qualified on this than me but no one's answered yet so here goes. I'm not sure how oftn you plan on doing your workout i'm assuming 3 days a week every other day. Also, it seems your attempting to train your whole body every time you workout. I've heard this is good and necessary for beginners to equalize overall body condition. BUt after 9 months to a year of weight lifting you should start working out each muscle group 1 day a week hard core. Ex. mon Arms,biceps triceps,&shoulders -wed. Chest and back -Fri legs. As for abs some work them every workout, and some do them just like every other muscle group. I've tried several workouts and finally the routine I just listed seems to be effective. The exercises you have listed seem ok but you are lacking arm exercises. You have some compound exercises that may work the arms w/ the body but if you want to increase strength overall you need to isolate your arms. I tried doing the whole bodyweight thing for a while and progress was very slow and not quite what I was looking for, but it goes good w/ wieghtlifing.
Check out this site http://scoobysworkshop.com/ . It's free. This guy gives pretty good advice that seems to match up w/ other books I've read, and he explains things well.
I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood
Posted On:3/01/2009 5:55pm
Style: Muay Thai (BJJ hiatus)
What does F mean? Failure?
How many days a week are you going to be doing this and how often are you training MA?
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Posted On:3/02/2009 7:06am
Yes, F means failure.
I'm training three days a week. Actually, I haven't quite gotten around to finding an MA gym around here; I'm in student exchange in Russia, and my Russian isn't quite what it might be. So, naturally I'm not quite sure how much MA I'll manage to fit in my schedule.
I'm not thinking of doing too much of the excercices with body weight. I'm trying to think of adding weights to any of the excercices as I get stronger. I've already thought of a couple of ways to add weights to most.
Also, I'm a bit confused on the total body/muscle group debate, looks like there's somebody out there with a decent argument for any position in that. It might just be that I haven't been paying attention. Anyway, I'm less than a year into resistan€ce training, anyway, so I'll stick with whole body workouts for now.
Last edited by Hertzyscowicz; 3/02/2009 7:21am at .
Posted On:3/02/2009 11:07am
There was another thread fairly recently that discussed training to failure. Hopefully someone can link it for you, I'm on my BB and can't really search for it but the general consensus was that training until failure wasn't a particularly good idea.
Posted On:3/02/2009 3:38pm
All right, I'll hit the search function for that. On the other hand, I've read that the correct way to do pullups, chin-ups and dips for strength is to train until failure and add some weight if your first set is over ten or so reps.
EDIT: Is itthis one or this one?
Last edited by Hertzyscowicz; 3/02/2009 3:42pm at .
Posted On:3/02/2009 4:44pm
There are many people who post here that know a hell of a lot more than I do but to me, that doesn't sound right at all.
The most advocated strength routine on here seems to be 5x5. Have you tried that?
Posted On:3/02/2009 5:55pm
I've actually been doing the Stronglifts 5x5 for a few months. Even that one had the dips and pullups/chinups as three sets to failure. I think I'll switch to 5x5 for the mingled ones, at least, by what I managed to glean from those two threads that I found.
Posted On:3/02/2009 11:38pm
I'd still ad in some srtict arm exercise to your routine. As for you workout as a whole it may be best to find a workout that makes sense to you and is geared toward what you're looking for try it for a while and see how your body reacts.
The biggest pain in the ass is finding a place that lists a good workout and answers all of your questions. Recently i've talked w/ some guys who don't believe in doing the same exercise more than 1 day a week for 2 weeks in a row the week after that they do another exercise for the same muscle group and evetually cycle back and start over. I've read this same concept in a few books and it seems to work for me. But many reputable wieghtlifting sources don't mention how oftern to change your routine.
My point is found a routine tried it out for almost 3 months now & I like it. I feel good after my workout but I also feel like I really did something. I've tried other routines where I finish and feel like I could do it all over 10 min later. Or routines where I feel like crap afterward.
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Posted On:3/03/2009 2:51am
Style: SAMBO/BJJ/Judo and others
I have to ask what your goals are with this routine, how long have you been training, and how long were you planning on following this routine for? Your working out your legs three times a week with heavy weights and low rep ranges on each set. It's a surefire way to injure yourself and overtrain. Are you planning on including any cardiovascular exercise into this mix?
Honestly I would clearly define what goals you have and scrap this routine. It seems like you took the 5x5 system and added a bunch of stuff to it for reasons I don't understand
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