Soldato
Hmm ok, I might try a weekend gap then.
Do shoulders tonight, back tomorrow, then legs on Monday.
Do shoulders tonight, back tomorrow, then legs on Monday.
*** The 2011 Gym Rats Thread ***
- Thread starter Morba
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Caporegime
Good man
Thanks icecold, got myself some evening reading there
sorry!Do your homework
First of all, why? I'm guessing you have a more specific goal than just "train fast twitch fibers," so it's possible that your needs might be better served with other methods.
But to answer your question, there are various things you can do. It's generally about things that induce rapid force generation. I'm going to carefully ignore what you said about low impact
mostly because I don't know why it's a concern.Firstly, outside the gym, look into doing plyometrics. This is things like jumping and explosive pushups, but there will be routines on the interwebs you can follow. Sprinting is another obvious avenue to pursue.
In the gym, the best thing to do would be olympic lifting, but since coaches aren't exactly easy to come by this is kind of tricky. Things like speed work on regular exercises are a decent alternative.
Seems like a reasonable idea, if you can be bothered. A good alternative would be to "pushup lunge pullup" or PLP.Also, going home at Christmas, and whilst I'm admittedly becoming more accustomed to going to the gym etc... due to the nature of Christmas I'll be at various places at various times etc... so can't really fit in a set schedule where I could go to the gym. I was therefore considering doing a number of bodyweight exercises. Thinking push ups/pull ups/squats without weights/planks etc... however, thought that these might not be particularly strenuous.
I was therefore considering, grabbing a decent rucksack (I have a few), and filling them with bags of sugar/potatoes/light weights/whatever I can find and just taking it around with me when I'm staying at others houses, and basically doing the exercises with the rucksack on. I am thinking however that this might not be the greatest of ideas, so thought I'd run it by the guys that know, and see what you think? For example will it require a slightly different change to form or something? I realise this may be a big no no, but frankly have no idea, and thought it was an ok idea if it isn't a big no no
http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge
My default position when someone tells me they do planks is to assume they do them wrong, because I've NEVER seen anyone do them right. You need to be squeezing your glutes and abs so hard that you rotate your hips backwards. While backwards, or posterior hip tilt, is technically correct it doesn't help with visualising what's going on. Instead, think of squeezing your abs and glutes so the bottom of your hips goes towards the floor and up towards your head (obviously only slightly, or else something has gone horribly wrong). Your bum should be slightly higher than in line between your shoulders and feet, and you should end up with a slight arch in your lower back (like /\ rather than \/). Do that and you should feel like you're on fire after 30 seconds, if you don't you aren't squeezing hard enough.Quick edit:
Whilst I'm here, and bombarding people with questions
I did a quick search, and you seem to be predominantly referring to exercises outlined here:
http://forums.overclockers.co.uk/showpost.php?p=19212692&postcount=6
Whilst I already have 'plank' in my core routine, and will now certainly be adding Cat Vomit, I still only have on top of that some 'straight leg raises' (no idea what the actual name is), so was wondering if you could recommend a couple of exercises for when I don't have access to a gym or the such like that work on anti-rotation which I can do with free-weights (or without weights at all)...
Sorry about that slight diversion
Anti-rotation is hard without a gym. Your best bet is to buy some resistance bands which you could take anywhere and aren't too expensive (mobility thread has details).
Ok but that still isn't enough
maybe just do 4x10 on the leg pressIt is awkward, that's the whole point. Think of it as a test, no matter how big your leg press is (for example), you won't be able to use that power for anything practical (i.e. functional strength on more than just a leg press) unless you can control your core and stabilisers. It's the kind of exercise that you can't let your ego get involved in, the amount I can squat compared to the weights I'm using for lunges is silly, but I know that this is a problem to be rectified. You should see it in the same way if you want strength from your workout.
I'm not saying what I'm saying just for the sake of it, the shoulder REALLY doesn't work like that. Most people don't even know what their rotator cuff is, let alone what it does or how to manipulate it for better shoulder health. In your case I obviously don't know what actually happened, but unless you had a tear or dislocation the rotator cuff work you did won't have helped as much as you think, if anything the external rotation stuff you did might have gently stretched out your internal rotators/anterior delt (I'm assuming that you over stretched your anterior delt under load from the DB...).
Injuries are caused by poor positioning. If your shoulder joint is being pulled out of position by tight tissues, you can end up resting almost the entire load on these already sensitive tissues, which is exactly how blow outs can happen.
Regardless, front and side raises are not good rotator cuff exercises.
I wasn't trying to get into a "look at how much I lift" exchange, my point was that using straps (and hooks, iirc) will stop your drip and therefore your forearms developing. Shrugging 350kg with straps will do almost nothing for your grip.If you don't use straps on anything but shrugs, your forearms will grow fast enough.
http://www.allthingsgym.com/2011/06/uncle-rippetoe-explains-romanian.html
SLDL is very similar, but done to the floor or blocks if you aren't flexible enough. Back straight for both!
Maybe, but only as an accessory to more functional movements.
haha
well that's not what you said originally That's fine, but you still don't need girlie movements like forearm curls or the pec deck
Caporegime
Ooooooooh, back day soon...It's been moved forward a day...And i'm going to cry like a little girl! 
Totally depends on what you're doing.I may get accused of using serious broscience here, but worrying about only doing 45 minutes isn't a bad thing. Ideal workout time should be 40-50 minutes
But nothing wrong with a 4 day split either, tis what I follow
Big squat session with 6 working sets and a thorough warm up can take 45 mins
Although my squat warmup tends to also be fairly general.But for bodybuilding, yeah I agree. There's obviously room for a middle ground too.
Man of Honour
On average I do around 60-70mins.
When I did a PHAT (http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html) workout with my flatmate I think it was around the hour mark. Not used to 90 second rests at all!
Alright, calm down, like I say Spring/Summer I am doing something almost everyday, winter I get SAD
You're also not a ****!
You calling me a ****
How very big of you.
Man of Honour
Ok... this AR7 program really makes you leave your ego at home... It's those bloody active rests which are a nightmare!
Soldato
Leg doms are pretty brutal today, as expected.
Man of Honour
I fell down the stairs as a result of my DOMS today
Soldato
It's the feeling of success
Brilliant thank you, I like Mark Rippetoe's detailed desciptions on exercises!
So with the idea of wanting to look like a beast but with the strength of a beast does this look better?
Monday
Chest:
Incline Bench Press 5x5
Bench Press 5x5
Chest Dips 3x10
Biceps:
EZ Bar Curls 3x10
Concentration Curls 3x10
Wednesday
Legs:
Squats 5x5
RDL's 5x5
Leg Press 3x10
Shoulders:
Standing Military Press 5x5
Standing Dumbbell Lateral Raise (sides) 3x10
Lateral cable raises on an incline bench (rear) 3x10
Dumbbell Shrugs 3x10
Friday
Back:
Wide Grip Pull Ups 5x5
Deadlifts 5x5
BOR's 3x10
Seated Close Grip Pull Downs 3x10
One Arm Dumbbell Rows 3x10
Triceps:
High Pulley Overhead Tricep Extensions 3x10
Skull crushers. 3x10
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Much better yes.
Just be careful with the front dumbbell raises, as FF pointed out your front delts are getting hit quite a lot already (incline bench, bench, dips, military press). Try it how it is and then remove them if you feel like they're being stimulated out of proportion.
Actually, on your leg day I'd substitute the leg curls for leg press (with lots of volume). Otherwise you've got two hamstring dominant exercises (RDL and curls).
When are you going to start? I remember you saying you were looking into various gyms...
Just be careful with the front dumbbell raises, as FF pointed out your front delts are getting hit quite a lot already (incline bench, bench, dips, military press). Try it how it is and then remove them if you feel like they're being stimulated out of proportion.
Actually, on your leg day I'd substitute the leg curls for leg press (with lots of volume). Otherwise you've got two hamstring dominant exercises (RDL and curls).
When are you going to start? I remember you saying you were looking into various gyms...
Ok leg press thrown back in at 3x10 and reverse leg curls removed and I'll lose the front shoulder raises. I'll be starting in the new year at some point probably going with Virgin Active.
Soldato
Tank, why not substitute in rear delt raises now you've removed the front ones? Doesn't look like you're doing a whole lot else to work those. Alternatively, face pulls.
Also your biceps alone are getting more volume during the week than your legs... Could do with some more adjustment in my opinion.
For what it's worth, here's my routine. Keeping it simple.
Mon/Wed/Fri
Deadlift/SLDL (alternate each workout)
Pullup
Bench
Dips
Tue/Thur
Back Squat/Front Squat (alternative each workout)
OHP
Heel Raise
Hammerup
Each week I alternate between 4x 10 and 5x 5 on all exercises (with the exception of 4x 5 and 5x 3 on pullups/hammerups respectively so I can add more weight).
Also your biceps alone are getting more volume during the week than your legs... Could do with some more adjustment in my opinion.
For what it's worth, here's my routine. Keeping it simple.
Mon/Wed/Fri
Deadlift/SLDL (alternate each workout)
Pullup
Bench
Dips
Tue/Thur
Back Squat/Front Squat (alternative each workout)
OHP
Heel Raise
Hammerup
Each week I alternate between 4x 10 and 5x 5 on all exercises (with the exception of 4x 5 and 5x 3 on pullups/hammerups respectively so I can add more weight).
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Caporegime
I fell down the stairs as a result of my DOMS today
I'm really sorry, but I actually laughed out loud when I read this
And jeeeeeeeeeeesus, back from the gym, man i'm absoloutely dead to the world, I could fall asleep
Soldato
Maybe a tiny bit. Pendlay rows on the other hand will load the rear delts more. Those and face pulls are your best bet I'd say if you want to stick to compound movements.
Caporegime
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