Best way to improve stamina?

Missed my back day on Saturday, as i felt completely exhausted. Legs were still hurting and chest and triceps were sore.

Did some cycling on Sunday, roughly 4miles, 3 laps of park, each lap being 1.3m. Aiming for 5 laps next week, could have done more but only got like 3 hours sleep the night before

Anyow going to do my back today. This my planned schedule

Dumbbel Rows - 3 x 10 20KG

Barbell Row - 3 x 10 15KG

Lat Pulldowns - 3 x 10 30KG

Side Planks - 3 x 1min each side

Finish of with 15mins treadmill. Would like to do seated cable rows and t-bar rows but cant do them at home. Also pull up are a bit too much for me yet.

If anything to add remove please fire away.
 
cool thanks, yep i wasnt sure about weight hence put down 15kg

Plus i noticed in the past when ive done them i tend to move around a lot so thought id keep weight down and try to get the form right.
 
I found side planks extremely difficult, ended up doing

Barbell Row - 3 x 10 25KG (could have added more weight but thought should keep it down since was 1st exercise)

Dumbbel Rows - 3 x 10 20KG (End of last set struggled a bit, got through it but was using body a bit)

Lat Pulldowns - 3 x 10 35KG

Side Planks - 3 x 20seconds each side! (these are solid, was shaking a lot, collapsed 1st after about 5 secs. Found them easier to do leaning on my left arm for some strange reason than on my stronger right arm)

Curling Bar - 3 x 20KG

Finish off with 8mins treadmill :( Shaking when i got off, so not the 15mins i wanted but will work my way up.
 
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Good stuff: glad to hear the side planks were working. :)

Regarding the rest of it, looks good. I personally don't get the whole 'curling' thing, but each to their own! :)

And dtich the 'late pulldowns' as soon as you can manage proper, manly chinups. ;)
 
Yep, got abit of soreness today on both left/right hand side of stomach, inline with belly button. I only did some curling as my biceps are weak, and fail before everything else. For example when doing dummbels rows, it was my biceps-forearms that felt like they were going to explode and lost power. Maybe im just doing it wrong?

Going to do shoulders today.

Shoulder Dumbbell Press: 3 x 10 / 30KG (15KG each side)
Front Dumbbell Raises: 3 x 10 / 12KG (6KG each side)
Lateral Dumbbell Raises : 3 x 10 / 12KG (6KG each side)

Dumbel Shoulder Shrugs: 3 x 10 / 30-40KG (15KG or 20KG each side)

Rear Shoulders?

Lie mentioned something about me not doing the rear of the shoulders?

What exercise can i do for the rear of the shoulders?
 
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I prefer to do them on an incline bench, but yeah thats the one.

As a simple rule of thumb, order your exercises heaviest compound to lightest isolation (this isn't set in stone but is a decent guideline to follow), so for my shoulders I do:

DB press, lateral raises, rear delt flyes, prone Ys. (I'm recovering from a shoulder injury so I don't go crazy).
 
duvet77 said:
I prefer to do them on an incline bench, but yeah thats the one.

As a simple rule of thumb, order your exercises heaviest compound to lightest isolation (this isn't set in stone but is a decent guideline to follow), so for my shoulders I do:

DB press, lateral raises, rear delt flyes, prone Ys. (I'm recovering from a shoulder injury so I don't go crazy).
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Cheers, from watching a few videos online ive gathered its best to do the rear delts frst as its a muscle that is neglected and is weak compared to the rest of the shoulder. So if you do it at the end, your not going to work it properly due to fatigue.
 
That doesn't make sense for something like the rear delt. It's just a muscle, the whole idea is that you hit a certain level of fatigue. Doing them first to a point of fatigue will weaken you for compound lifts, which is certainly not what you want.

Most gym advice on the internet is just noise.
 
icecold said:
That doesn't make sense for something like the rear delt. It's just a muscle, the whole idea is that you hit a certain level of fatigue. Doing them first to a point of fatigue will weaken you for compound lifts, which is certainly not what you want.

Most gym advice on the internet is just noise.
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From 40 seconds onwards.
 
a) That's exactly what I'm talking about, it's just noise. How do you avoid over developing your anterior delts (the problem is actually over developed and tight pecs pulling you into internal rotation)? Have a balance programme and address mobility and form problems.

b) Hilariously, his exercise example is still primarily working anterior and medial delts.

c) The guy is a moron. His deadlifting tutorial is horrendous.
 
mrthingyx said:
Don't both with biceps as an isolation exercise: chinups/pullups, yes... bro-curlz, no. Unless you have a specific requirement for big biceps without proper shoulders, back and chest...
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Typical OcUK advice.

If YOU want to train arms directly, which a LOT of people do, then it is totally up to you and is just personal preference when / how you do them.

If you do them on their own day you can generally hit them harder as they aren't tired from doing back / chest before hand, however I find if I do them on their own day I waste time waiting for arms to recover before doing the next chest/back session (plus just doing an arm session seems kind of weird as you don't tend to incorporate any of the "big lifts")

If you do Back/Tri and Chest/Bi you can hit the arm muscles fairly hard as the work you did just before them wasn't hitting them quite as much. Or if you do Back/Bi Chest/Tri you don't always have to hit arms as much as they will already be a bit fatigued from the main part of your session.

You could try all three and see which you find gives best results or fits your routine.

For the record chins are a great way to hit your lats/biceps and if I could have done one thing differently from the start it would probably be to incorporate various forms of pullups into my workouts sooner.
 
Illusion said:
Typical OcUK advice.

If YOU want to train arms directly, which a LOT of people do, then it is totally up to you and is just personal preference when / how you do them.

If you do them on their own day you can generally hit them harder as they aren't tired from doing back / chest before hand, however I find if I do them on their own day I waste time waiting for arms to recover before doing the next chest/back session (plus just doing an arm session seems kind of weird as you don't tend to incorporate any of the "big lifts")

If you do Back/Tri and Chest/Bi you can hit the arm muscles fairly hard as the work you did just before them wasn't hitting them quite as much. Or if you do Back/Bi Chest/Tri you don't always have to hit arms as much as they will already be a bit fatigued from the main part of your session.

You could try all three and see which you find gives best results or fits your routine.

For the record chins are a great way to hit your lats/biceps and if I could have done one thing differently from the start it would probably be to incorporate various forms of pullups into my workouts sooner.
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Did you miss the post where I said I didn't get it, but it was up to him?

Or did you just do the typical forum thing and run to the reply button in outrage? :)

And besides... don't you wonder why it's "typical OcUK advice?" ;)
 
mrthingyx said:
Did you miss the post where I said I didn't get it, but it was up to him?

Or did you just do the typical forum thing and run to the reply button in outrage? :)

And besides... don't you wonder why it's "typical OcUK advice?" ;)
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I did miss that post. I can only assume you said it to backtrack somehow though otherwise why not say it from the start?

It's as if it's cool round here to claim you don't train arms. What's funny is I bet half the no arms brigade secretly isolate them to oblivion then claim its all the BOR's and weighted chins that sculpted their incredible arms.

If you don't hit them cool but there's no need to tell beginners not to without atleast explaining what other exercises and methods will help in a non biased way (ie don't do bro curls or however you worded it)
 
mrthingyx said:
Good stuff: glad to hear the side planks were working. :)

Regarding the rest of it, looks good. I personally don't get the whole 'curling' thing, but each to their own! :)

And dtich the 'late pulldowns' as soon as you can manage proper, manly chinups. ;)
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Here we go - just for you. ;-)

Illusion said:
I did miss that post. I can only assume you said it to backtrack somehow though otherwise why not say it from the start?

It's as if it's cool round here to claim you don't train arms. What's funny is I bet half the no arms brigade secretly isolate them to oblivion then claim its all the BOR's and weighted chins that sculpted their incredible arms.

If you don't hit them cool but there's no need to tell beginners not to without atleast explaining what other exercises and methods will help in a non biased way (ie don't do bro curls or however you worded it)
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No - you just didn't read it. ;)

So you go from suggesting I do curls in secret to saying it is cool if I don't? Awesome!

Either way, dude, if you enjoy the gym and help other people enjoy their workouts, that is fine by me. :)

And apologies for thread derailing!
 
It's been exactly just over a month now since i started training!! just about managed to stick to it :)

Admittedly i have taken off too many days in between work outs, but ultimately i have stuck to it. So as i said, after a month, I’ll be joining the gym!!

Just wanted to clarify if i am to stick to the same routine at the gym or do i need to change stuff up as ill have access to pretty much all the machines now? I’ve kept my workout the same for the last 4 weeks, listed below.

I feel i can start increasing the weight on some exercises, like just introducing a bar into the squats. On bench press not quite there yet, goal is to be able to do 3 x 10 @ 40KG for flat, incline and decline unaided, before increasing weight.

Legs
Squats - 3 x 20 No Weights
Reverse Lunges - 3 x 10 No Weights
Step Ups - 3 x 10 10KG
Dead Lifts - 3 x 10 20KG

Back
Barbell Row - 3 x 10 25KG
Dumbbel Rows - 3 x 10 20KG
Lat Pulldowns - 3 x 10 35KG
Side Planks - 3 x 20seconds (not been doing these :mad:)
Curling Bar - 3 x 20KG

Shoulders
Shoulder Dumbbell Press: 3 x 10 / 30KG (15KG each side)
Front Dumbbell Raises: 3 x 10 / 12KG (6KG each side)
Lateral Dumbbell Raises : 3 x 10 / 12KG (6KG each side)
Dumbbell Shoulder Shrugs: 3 x 10 / 40KG (20KG each side)
Rear Delt Flys: 3 x 10 / 10KG (5KG each side)

Chest
Press ups - 3 x 10 as a warm up.
Flat - 3 x 10 / 40KG
Decline - 3 x 10 / 35KG
Incline - 3 x 10 / 30KG
Fly's - 3 x 10 / 10KG (5KG each side)
Planks - 3 x 20sec (again not been doing these)
 
mrthingyx said:
No core work? Tut tut! ;)
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I tried MR thingy, i really did. Just by the time i got to them i was completely exhausted and they are actually really difficult to do. It looks easy on YouTube but i was really struggling with them. Ill see if introducing them into the beginning of the workout helps as i won’t be straining the muscles that i will be using later, so kind of makes sense pushing them up the list?
 
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