Training routines!

[alx]

I won't go into the evils of smith machines but they cost more than squat racks and give you far less options.

A manager at LA Fitness where I went for a look round told me they didn't have a squat rack because they weren't trying to attract that sort of person

Yeah it's really irritating. While I'm home from uni I'm having to suffice with a smith machine and dumbbells that don't really go high enough for proper db benchpress or db rows.
Unfortunately I doubt I'd find many places that are a s good as my uni gym

 

[oddjob62]

I won't go into the evils of smith machines but they cost more than squat racks and give you far less options.

A manager at LA Fitness where I went for a look round told me they didn't have a squat rack because they weren't trying to attract that sort of person

Same reason at my place for not having a power cage... we have a squat rack obviously, or i wouldn't be there... they said they didn't want the "bouncer thug type"... my question is... how many of that type live in hampstead??

Idiots.

 

[thebrasso]

For me I got into lifting just before Xmas 2005, and had been doing a full body workout with free weights but I want to try a few weeks of heavy compond lifts with a few exercises thrown in.

So I did my first workout today after a week off.

I'm going for 5 x 5 with basically my best lifts on the first third and fifth sets of five, doing flat bench press, squat and deadlift. On the second and fourth sets, lifting 5kg or 10kg lighter (10kg for bench and deadlift, 5kg for squats).
Then two additional lifts thrown in, one push one pull. Then a bit of bicep, tricep and ab work.

This is three times a week.

I'm hoping to shed a bit of fat at the same time, because at the moment I'm at about 20% but have never been super slim to be honest.

Edit: I'm also doing 20-30 mins CV and a 20 minute swim afterwards.

 

[R^T]

if I was looking to build my chest would I be right in saying wide pressups are the best thing to do?

An if I wanted to tone my stomach - cruches


How would I go about building abit of mass on the sides of my stomach?

Thanks

 

[Morba]

if you want a bigger chest you will also need:

for lifting more weight:
stronger triceps
stronger shoulders

for health and safety:
stronger back

for looks:
stonger legs
more defined abs

the best exercises for chest are different for many people, a good combination of the staple chest exercises are a good way to make sure you target all areas. however i wouldnt recommend pressups unless you have some good weight on your back and have feet elevated. would prefer decent bench press (flat/incline/decline) and maybe some dips.

for your abs, crunches will strengthen your abs, but there are many many other things you can do (ill link you in a mo!)

for your obliques (side of abs) you will need to do variations of crunches etc.

good compound moves like squats will also work your abs.

exercises

 

[Raz]

How is incline/decline DB press and flat bench press for a chest workout? need to take a month off for fasting, but was thinking of adding dips to that aswell. My routine is based on:

Day 1:

Barbell Bench Press (3 x 8)
Incline Dumbbell Press (3 x 8)
Decline Dumbbell Press (3 x 8)
Barbell Military Press (3 x 8)
Dumbbell Side Laterals (3 x 8)
Cable Pulldowns (3 x 8)

Day 2

Dead lifts (3 x 8)
Bent Over Rows (3 x 8)
Wide Grip Pull Downs (3 x 8)
Dumbbell Curls (3 x 8)

Day 3

Barbell Full Squats (3 x 8)
Dumbbell Lunges (3 x 8)
Standing Calf Raise (3 x 15)
Hamstring Curls (3 x 8)
Cable Crunches (3 x 10)

 

[Morba]

sounds like mine (your chest). i do flat barbell, incline and decline dumbells, then either some assisted dips or cable crossovers (generally i do the crossovers).

i think its working great for me as its hitting all parts of the chest

 

[egt]

I follow a split routine based around heavy compound excersises. Squats, deadlifts, benchpress, barbell rows, military press, barbell curls, tricep extensions and tons of weighted chins (my favourite excersise).

 

[PAz]

Started the HST workout last week, and damn its tough! Working to 12 reps a set is soo different to anything I've done for ages. The leg stuff is easy enough, its the upper body work thats a killer! I had serious DOMs in my arms after the first workout

 

[Chong Warrior]

Started the HST workout last week, and damn its tough! Working to 12 reps a set is soo different to anything I've done for ages. The leg stuff is easy enough, its the upper body work thats a killer! I had serious DOMs in my arms after the first workout

Good choice, it's a great routine to follow. If you eat and sleep well and are able to train without missing a workout you'll make some of the best gains you've ever made

Only problem with it is if you're too busy to hit the gym and start missing workouts, the whole thing just becomes a waste of time. It's just not flexible at all due to you having to hit your whole body every 48 hours.