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Thread: A Simple Beginner's Routine
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11-30-2009, 04:27 PM #1501
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11-30-2009, 05:13 PM #1502
- Join Date: Feb 2009
- Location: Chalmette, Louisiana, United States
- Age: 34
- Posts: 3,644
- Rep Power: 1835
Since I decided to take out SLDL's until I strengthen my abs, should I add something for forearms to make up for the fact they won't get worked from sldl's (the only thing I really felt forearms on)?
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11-30-2009, 05:13 PM #1503
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11-30-2009, 05:20 PM #1504
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11-30-2009, 05:30 PM #1505
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12-01-2009, 02:55 AM #1506
Sounds Very simple and I'm sure It should product good results.
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12-01-2009, 03:07 AM #1507
It's make more sense to do it at the bottom of the rep, assuming you are shooting for targeting the forearms in the way a regular wrist curl would. At the top of the rep, the wrist is inverted: the "curling" portion is the negative rep of a wrist extension, while the "reverse curl" is the concentric portion of a wrist extension. It'll still target the forearms obviously, but differently (not to mention everyone can do more with wrist curls than extensions) and, imo, might be hard on your wrists.
I want to touch the butt.
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12-01-2009, 10:48 AM #1508
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12-01-2009, 12:39 PM #1509
stupid question, but what exercise works my triceps? those seem to be my most tired body part at the end of the night besides my quads. just curious
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12-01-2009, 12:49 PM #1510
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12-01-2009, 12:59 PM #1511
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12-01-2009, 01:08 PM #1512
that's what i figured but i wasn't sure. thanks all pro!
starting 3rd week tonight so its the heavy night...pretty nervous about it but i'm excited!
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12-01-2009, 01:30 PM #1513
I am on my second week of this program and am liking it so far. I just have a quick question.
The gym I workout at only has one overhead barbell press (military press) and often times it is being used when I am ready to use it. If that is the case (that it is being used) would it be okay if I went and did the stiff leg deadlifts first? Or would I be better off waiting until the military press is open? If I do end up having to wait 5 minutes or so, would that be harmful to any potential gains?
Thanks all pro!
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12-01-2009, 01:33 PM #1514
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12-01-2009, 02:36 PM #1515
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12-01-2009, 07:33 PM #1516
- Join Date: Jul 2008
- Location: California, United States
- Age: 37
- Posts: 79
- Rep Power: 226
quick ?
All Pro,
This is awesome, great post. I have one question however... In this workout did you want the workout done in this order?...
Squats 1x8
Bench Presses 1x8
Bent-Over Rows 1x8
Overhead Barbell Presses 1x8
Stiff-Legged Deadlifts 1x8
Barbell Curls 1x8
Calf Raises 1x8
And repeat, until all 4 sets are completed.
or...
Squats 4x8
Bench Presses 4x8
Bent-Over Rows 4x8
Overhead Barbell Presses 4x8
Stiff-Legged Deadlifts 4x8
Barbell Curls 4x8
Calf Raises 4x8
So you would complete all 4 sets of squats and then hit the bench... and so on.
Im sure this has already been discussed, but i have not found it. lol
Thanks a bunch for all your help...Last edited by entelechy; 12-02-2009 at 12:21 AM.
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12-01-2009, 11:53 PM #1517
- Join Date: Feb 2009
- Location: Chalmette, Louisiana, United States
- Age: 34
- Posts: 3,644
- Rep Power: 1835
He intends on it to be the second way, you finish all of your sets for squats then go on to your bench press (once you finish squats, you won't do them again the entire workout)
And 2 of those four sets are including your warmup sets, then the remaining 2 are your full sets.
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12-02-2009, 12:20 AM #1518
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12-02-2009, 03:49 AM #1519
sweet
I own the BowFlex dumbbells (freeweights, not machines!) you dumb fux.
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12-02-2009, 11:45 AM #1520
ugh...tried doing 2x10 on overhead last night and failed on the last rep. pretty disappointed but oh well. still happy with the progress i've made already!
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12-02-2009, 12:54 PM #1521
assuming one could complete the workout in about an hour, would it be a bad idea to do abs right after?
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12-02-2009, 01:20 PM #1522
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12-02-2009, 01:21 PM #1523
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12-02-2009, 01:48 PM #1524
I've been finding sources that show Stiff legged deaflifts work your lower back (arched back) mostly
And then i've found that its mainly suppose to work your glutes (straight back) ?
which one should I be working?
Also, I take it i can choose whatever style of squats I want, Cause I find it hard to keep balance in back squats.Last edited by Frankfrank93; 12-02-2009 at 02:11 PM.
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12-02-2009, 02:56 PM #1525
All Pro I had a couple questions for you.
I have read through these pages and been reading your responses since you cover so much information. I read somewhere that you said a warmup is only really necessary for the first 4 exercises and since im very busy i dropped the warmup for the other exercises. My question is should i do an extra set (like 3 sets of 8) or just up the weights? I ask because i dont feel as worked on the ones that i dropped the warm up from.
Also my abs are the only part of my body i have seen absolutely no gains in. My stomach is kinda chubby so i would like to get some tight abs. is it ok to add in an ab workout on the 3 days and if so what is a good ab workout you suggest and what is the rep/weight progression i should look at for abs?
thanks for you valuable time you are the best AllPro!!!
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12-02-2009, 03:06 PM #1526
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12-02-2009, 05:22 PM #1527
Alright, I can keep balance, I was just trying to hard to keep my knees behind my toes.
The bar kinda hurts my shoulders from resting on them, Do i just have to suck it up or is there an easier way?
Its not preventing me from finishing, but of course i want to be as comfortable as possible.
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12-03-2009, 06:14 AM #1528
- Join Date: Feb 2009
- Location: Vienna, Virginia, United States
- Age: 37
- Posts: 2,816
- Rep Power: 7275
I just started this routine after a lot of research. Did my second workout last night.
I'm a pretty decent size guy, and this is the first attempt at real weight lifting Ive ever done.
I'm hoping I get these "newbie gains" sooner rather than later. I cant believe how weak I am!
Of course, I sit at a desk all day and was obese all my life and have been cutting for 125lbs....heres where most of my starting weights are in order to finish the sets and reps:
155 Squat
115 Bench
95 Overhead Press
135 SLDL
..Im having a hard time even acheiving a bent-over row because my upper legs are so weak after doing squats its tough to get into the form.
I think this is a great beginner routine though. Im sure my muscles will adjust within the next couple weeks."Strength does not come from winning. Your struggles develop your strengths." - Arnold Schwarzeneggar
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12-03-2009, 06:40 AM #1529
allpro i realise you have to do 28 sets in this program, which is a long while in the gym. what is the point of doing 2 warmup sets if you have prepared with some good stretching? Could you just do 1 warmup and then 2 work sets?
I understand it is recomended to do both warmup sets in the beginning weeks to get used to the form and adapt. would it be detrimental to size gains if after that you just warmed up with 1 set?
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12-03-2009, 07:37 AM #1530
- Join Date: Sep 2009
- Location: Mississippi, United States
- Age: 49
- Posts: 727
- Rep Power: 209
Dude my lifts were right around yours my first go round. I've added some weight now in my second round, but not too much. Don't worry, it'll come with time. Heck mine are still weak compared to others.....the bottom line is keep going and you'll get bigger and better.
As for the rows....I started doing dumbell rows. Do a google search for this for correct form and I think that'll help you out a great deal.
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