.:`=-~rANdOm~`-=:. Game Servers (Read Only) > Discussion
Do you guys even lift?
Sabb:
--- Quote from: Prox on April 30, 2013, 10:29:15 AM ---Time to bump this.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.
Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10
Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)
Wednesday - Freeday
Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10
Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50
Saturday - Freeday
Sunday - Freeday
--- End quote ---
Those are like all sets of 10 so I'm assuming you're working more on endurance than bulky muscle development? If so, and actually probably even if you're not, it might be a good idea to mix in some strong cardio to at least one of the days. Big muscles are nice and all but some form of cardio is quite necessary as well.
And I'm assuming you mix the sets up, not like 10 deadlifts 40 times in a row. If so that looks pretty good to me but unfortunately I don't have access to that kind of equipment atm so I haven't gotten to mess with some of those types of weight lifting in a while so can't say much more.
Jhon:
--- Quote from: Prox on April 30, 2013, 10:29:15 AM ---Time to bump this.
Gonna post my workout program. I want to hear what you guys think about it and what improvements you could suggest to me.
Monday(Back, triceps)
1. Deadlift 4x10
2. Bent-Over Barbell Row 3x10
3. One-Arm Dumbbell Row 3x10
4. Close-Grip Bench Press 4x10
5. Tricep Kickback 3x10
Tuesday(Shoulders, ABs)
1. Military Press 4x10
2. Front Raise 3x10
3. Lateral Raise 3x9
4. Barbell Shoulder Shrug 4x10
5. Situps 4x50(too lazy to do more)
Wednesday - Freeday
Thursday(Chest, biceps)
1. Bench press 5x5
2. Incline Bench Press 4x10
3. Chest Fly 4x12
4. Barbell Curl 4x10
5. Concentration Curl 4x10
Friday(Legs, calves, forearms, ABs)
1. Back Squat 4x10
2. Leg Extension 4x20
3. Leg Curl 4x20
4. Seated Calf Raise 4x20
5. Forearm Barbell Curl 3x10
6. Forearm Barbell Extension 3x10
7. Situps 4x50
Saturday - Freeday
Sunday - Freeday
--- End quote ---
I don't quite understand why are you doing 4X10? What are you working on? Muscle mass/power/endurance?
I think you're doing slightly too many exercises, but I don't really remember how much is too much so I might be wrong.
The 5X5 bench press looks misplaced, 5X5 is for power, not mass or endurance.
4X10 for deadlift is too much imo, deadlift works on nearly all of your muscles. I suggest you either do 2X6 with warm up sets before / 3X6.
Prox:
--- Quote from: Sabb on April 30, 2013, 11:07:34 AM ---Those are like all sets of 10 so I'm assuming you're working more on endurance than bulky muscle development? If so, and actually probably even if you're not, it might be a good idea to mix in some strong cardio to at least one of the days. Big muscles are nice and all but some form of cardio is quite necessary as well.
And I'm assuming you mix the sets up, not like 10 deadlifts 40 times in a row. If so that looks pretty good to me but unfortunately I don't have access to that kind of equipment atm so I haven't gotten to mess with some of those types of weight lifting in a while so can't say much more.
--- End quote ---
I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
Goal Reps Sets
Strength 1-6 3-4
Power 6-8 2-3
Endurance 15+ 2-3
Muscle size (hypertrophy) 6-12 4-5
--- Quote from: Jhon on April 30, 2013, 12:05:53 PM ---I don't quite understand why are you doing 4X10? What are you working on? Muscle mass/power/endurance?
--- End quote ---
4x10s are mostly for muscle mass.
--- Quote from: Jhon on April 30, 2013, 12:05:53 PM ---The 5X5 bench press looks misplaced, 5X5 is for power, not mass or endurance.
--- End quote ---
It is not misplaced. I do 5x5s for muscle strength and I can already confirm that it's effective.
--- Quote from: Jhon on April 30, 2013, 12:05:53 PM ---4X10 for deadlift is too much imo, deadlift works on nearly all of your muscles. I suggest you either do 2X6 with warm up sets before / 3X6.
--- End quote ---
I suppose I could lower it to 3x8-10 but making it 3x6 with 63.5kg(the biggest weight I can put on barbell) probably won't be enough for me.
HideoKojima:
--- Quote from: Prox on April 30, 2013, 12:21:33 PM ---I do some cardio stuff in school and since it's almost summer now, I'll be cycling, jogging and swimming from time to time. I don't do too much cardio because I don't want to lose weight.
As for the things I'm working, I suppose I have some exercises for strength, a bit more for endurance and majority for size. 4x10 means 4 sets of 10 reps.
Also I found this board in multiple websites when I was looking for workout programs/exercises:
--- End quote ---
"I don't do too much cardio because I don't want to lose weight."
Isn't it good to do a good amount of it anyways?
Don't want to be all bulk on top and nothing on the bottom. :p
Alphaggot:
--- Quote from: Prox on April 30, 2013, 10:29:15 AM ---Time to bump this.
twerk it
--- End quote ---
I suggest adding a routine run everyday before your workout. It's a great way to get loose and adds to your cardio workout, just run around .6 - 1 mile everyday.
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