[QUOTE=Lukasaurus;30460590]I've started doing Dougs 4 Day Split Workout.
I'm not sure I am lifting the right weight for me, because while I struggle to get through the reps, I am not hurting (or getting DOMS) the next day, except when I do biceps and chest.
[url]http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html[/url]
Going to do this for 12 weeks, then do one of his cutting routines.[/QUOTE]
i wouldnt reccomend that at all for a beginner ( you)
[QUOTE=NotMeh;30454216]
Is this good for a Pull/Push/Legs routine?[/QUOTE]
an answer would be nice
[QUOTE=Lukasaurus;30460590]I've started doing Dougs 4 Day Split Workout.
I'm not sure I am lifting the right weight for me, because while I struggle to get through the reps, I am not hurting (or getting DOMS) the next day, except when I do biceps and chest.
[url]http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html[/url]
Going to do this for 12 weeks, then do one of his cutting routines.[/QUOTE]
Worst routine ever. You could be doing much better in the long term with one of the classics.
[editline]15th June 2011[/editline]
[QUOTE=NotMeh;30465451]an answer would be nice[/QUOTE]
Dude, we recommend the classics - SS for beginners, DC/WSB/5/3/1 for novices. Maybe when you get to a point you're a strength sticking point, you could think about a more bloated scheme.
I'm not training for strength
[QUOTE=NotMeh;30465715]I'm not training for strength[/QUOTE]
Doesn't matter. In my opinion, there's no need to sharply change course to volume due to two reasons -
1. Not everybody responds to volume that well, it depends on a lot of factors.
2. You can't build a house without some reinforcements first. 1.5-2xbw, would be a good start before even thinking about creating a routine that might work.
BUT,
if you're are flying too high already, i'd go with 531.. good strength/size combination to keep you moving almost indefinately.
didn't I already say I'm trial and erroring it?
whatever routine works best and gives me the most results gets to stay
all I asked was if that is what a Push/Pull/Legs routine is supposed to look like
[QUOTE=NotMeh;30466198]didn't I already say I'm trial and erroring it?
whatever routine works best and gives me the most results gets to stay
all I asked was if that is what a Push/Pull/Legs routine is supposed to look like[/QUOTE]
Well, you at least need 3months with each one.
And yeah it's fine, though pull needs to dominate over push.
For fitness, I love to do exercise daily. I am consulting with specialist of health fitness Dr. & everyday I walk for on hour, which makes me fit & fresh.I am going to start meditation from next week as I heard about it that it keeps your mind fresh & cool.
who the fuk keeps making so many troll accounts
4 day split hitting every bodypart 2x a week with 1 swimming day ( 1h-1h30m long distance ) or running
[QUOTE=Seith;30466378]Well, you at least need 3months with each one.
And yeah it's fine, though pull needs to dominate over push.[/QUOTE]
..Why?
[QUOTE=NotMeh;30468918]..Why?[/QUOTE]
I'd say that 3 months is about the most optimal time to see If the program works well enough, 1-2 months are way too short of a time span to see any decent results
uhh I was referring to the second part of his post
[QUOTE=NotMeh;30468999]uhh I was referring to the second part of his post[/QUOTE]
I see, well.. Pull needs to dominate over push since overly advanced pushing muscles such as the pecs and delts can cause a wrong stance and lower back pains. Look at an average gym joe who does bench every day and you can see clear signs of shoulder rolling to front and causing a upper back arch that leads to back pains in a long run.
Also, pulling muscles are larger(The lats for an example are the biggest upper body muscles) and they need more work then most pushing muscles
Pretty sure I do enough lat work
[QUOTE=NotMeh;30469095]Pretty sure I do enough lat work[/QUOTE]
Well then it's all good, can't even suggest a normal load for lats since everyone progresses differently.
I do a measly 3 sets of wide grip pullups with extra weight and they seems to overgrow upperback by a large margin
If you see progress then there's no point in changing the workout
I do this with dumbbells and exercises using no equipment.
Monday: Chest/triceps/pectorals
Tuesday: rest/maybe abs
Wednesday: Back/biceps
Thursday: rest/maybe abs/pectorals
Friday: Shoulders/legs
Saturday: full rest
Sunday: full rest
The fuck's the difference between chest and pectorals?
[QUOTE=NotMeh;30473272]The fuck's the difference between chest and pectorals?[/QUOTE]
Chest is the region and pectorals are the muscles inside the chest area.
looollololol
[QUOTE=caaaasus;30465444]i wouldnt reccomend that at all for a beginner ( you)[/QUOTE]
I noticed you and Seith both said this was a bad idea. I've only just started, so no big loss if I change.
However, I noticed that Starting Strength and Strong Lifts both seem to rely on squats and dead lifts, both of which I can't do because of my back (also, I have no training partner, so I can't have someone check me for form, and I'm too shy to ask).
Anything you would recommend? I know squats are pretty good, but I just can't do that (I broke my wrist and elbow last year and my right arm is unable to actually grip the barbell in the squat position).
Also, whenever I read about starting strength, it always seems aimed at teens. I'm almost 30. I don't know if that makes a difference.
[QUOTE=Lukasaurus;30477018] (also, I have no training partner, so I can't have someone check me for form, and [B]I'm too shy to ask[/B]). [/QUOTE]
What the christ?
Man the fuck up or stop going to the gym altogether
Yeah, now I wish I didn't put that in there. I wish I had said that I am rather introverted. Not shy - makes it sounds like I'm some kid talking to girls... I just find it uncomfortable to ask people I don't know to help me out... I feel like I am interrupting them. Also, I don't know what it's like in Estonia, but over here in NZ, people don't talk to each other. It's weird, because I come from Australia, and everyone is a bro there, but in NZ, people don't make eye contact with you, at least not where I am. But that's not the point. The point was that I can't actually position my right arm to do squats. It doesn't move back far enough because of my injury.
You don't actually have to use your hands to do squats if you balance it good enough on your back for it not to fall off.
I'm not lying, seen it in action.
[editline]16th June 2011[/editline]
besides that, you don't need a spotter for squats as long as you're using a squat rack with safety bars
i remember from a squat form video that rip made them put their thumb like a suicide grip on their back instead of wrapping it around, i guess that might help? just go to youtube and look up "rippetoe ( then w/e exercise)" and it will have form videos
As a question of interest, do you guys ever get bored from just running/swimming for 2 hours straight etc? I'm not very fit cause of illness/chronic fatigue but I try to do about 30min to an hour of walking a day from Mon-Fri, and I find that I get exceptionally bored even if I change where I walk or bring music to listen to. Should I try something a bit more intense like jogging/running so I don't even have time to think about anything other than breathing and moving?
[editline]16th June 2011[/editline]
(Also don't yell at me about weight lifting I'm just doing cardio to get some fitness so I'm less tired overall)
im p sure cardio cant help with ME
mon:back squat, powerclean
tues:bench, front squat, snatch
weds:rest
thurs:back squat, clean and jerk
friday:bench, clean high pulls, deadlift
sat:rest
sun:rest
obvi this is just the barebones, but in general i always do those lifts if i have a full lifting week.
[QUOTE=gol4z03;30493158]Monday- Chest/ abs
Tuesday- Swimming
Wednesday- Eliptic 20 min/abs/pushups
Thursday-Swimming
Friday- Eliptic 20 min/abs/pushups
Saturday- Swimming
Sunday- rest[/QUOTE]
The best routine I've seen around.
[editline]16th June 2011[/editline]
[QUOTE=Lukasaurus;30477018]I noticed you and Seith both said this was a bad idea. I've only just started, so no big loss if I change.
However, I noticed that Starting Strength and Strong Lifts both seem to rely on squats and dead lifts, both of which I can't do because of my back (also, I have no training partner, so I can't have someone check me for form, and I'm too shy to ask).
Anything you would recommend? I know squats are pretty good, but I just can't do that (I broke my wrist and elbow last year and my right arm is unable to actually grip the barbell in the squat position).
Also, whenever I read about starting strength, it always seems aimed at teens. I'm almost 30. I don't know if that makes a difference.[/QUOTE]
Your age doesn't change anything. Maybe at 40, it might. Wouldn't look at your age anyways, so neglect it.
You got a lot of injuries, you need to work around it. SS would still fit you, replace what you can't do with what you can. All I can say without much looking into your issues.
[QUOTE=gol4z03;30493158]Monday- Chest/ abs
Tuesday- Swimming
Wednesday- Eliptic 20 min/abs/pushups
Thursday-Swimming
Friday- Eliptic 20 min/abs/pushups
Saturday- Swimming
Sunday- rest[/QUOTE]
How many yards do you swim?
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