Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I think it's on Madcow's site...look up the 5x5 stuff it's in there. Basically light weight. 4 sets of 25 reps? of clean or clean n press. You need to use a fairly light weight as there is only 30 seconds rest between sets. I dont' remember fully it might have been 10 sets. Each rep controlled. Check out the links on Madcow did anyone else find this? Search here to Clean Cardio or Cardio Cleans

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Is there anything Alc to be gained by traverse abdominal/stability exercises in terms of aesthetics.

Abs have always been a strong point for me and I never use to train them as a result. However, they look better since i've incorporated a small ab program (crunches; 45 degree side bends). Wondering if stability/traverse ab exericises have any point.

As far as I know it helps to get a tighter waist. By working the transversus the ab wall will be able to hold in your organs more efficiently.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I agree with saibot. That said I am looking for new ways to torture my core muscles.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I agree with saibot. That said I am looking for new ways to torture my core muscles.

whata are you doing for core right now?

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

whata are you doing for core right now?

All super slowly

(1) 45 degree side bends
(2) Sit ups on hyper machine (with back arched as far as possible and descending down)
(3) Hanging leg raises (legs straight to failure supersetted with knee ups)
(4) Hanging leg twists (not sure what to call these - its a serraturus exercise in Arnie's book, where you twist from one side to another)
(5) Cable crunches
(6) (very cocasionally) weighted isometric holds on decline sit up bench


Not all on same day. Normally 3 of above, ATM 3 times per week

Abs are a strong point for me - I've never really needed to exercise them, but I've noticed improvement since exercising them

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I just do 4 sets of weighted situps and 4 sets of weighted plank right now.. 3 times a week.
Is that gonne be alright? Oblique work needs to be kept to minimum all I wana do it thicken those bitches up...

(Oh and I have no cables to use, although Im thinkin of gettin some power bands which I could use...)

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I just do 4 sets of weighted situps and 4 sets of weighted plank right now.. 3 times a week.
Is that gonne be alright? Oblique work needs to be kept to minimum all I wana do it thicken those bitches up...

(Oh and I have no cables to use, although Im thinkin of gettin some power bands which I could use...)

Probably OK - what are u abs like now?
Do you do sit ups as arched as possible - otherwise ur not hitting the lower abs to much with your routine.

I have noticed an improvement since doing ab exercises. My 6 pack ridges are more pronounced than earlier this year even though bf is higher (I didn't do abs earlier this year). I use to find ab exercise too boring to ever do lol

I'm thinking I should have an 8 pack when I aim to drop bf at to 9%. I'd say I'm currently 11-12%. I'm kinda wanting gymnast abs lol

I acknowledge the concern of excessive obliques, but I never do more than 1 oblique exercise per session.

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Well I dont really no about my abs, Im about 20% Bf lol, everyone says I should just concentrate on eatin liek a mofo and bulkin until im like 18 or w.e but I just wana loose a bit of BF first to make the whole point of liftin - to look better possible if you understand, with a bit of belly on, you cant really show off the hard work as easily I find, so I wana loose a bit.
& Yeah I try to arche my back, but somtimes the tops of my legs ache as much as my abs afterwards so Im guessin im not doin somthin right, I wuold add in weighted hanging knee raises in but my grip has fallen so far behind I cant hang for long enough, and besides, even without weight I cant sto myself from swingin...

But if I put my thumb on my belly button and sort of pull down a bit to tighten the fat a bit if you know what I mean, to pull it against my stomach and tighten my abs a bit you can see a 4 pack so Im guessin my abs arnt too under developed...

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

At 20% bf, I wouldn't worry about abs too much unless you thought weak abs were undermining your squat/deadlifting, and hence strictly doing them as accessory exercise.

I wouldn't worry about "isolating" lower abs then.

Personally, I'd get down <15% before bulking. There are studies suggesting that at higher levels of bodyfat, your body is more likely to store surplus calories as fat. Further, given your bf, you are not going to lose LBM dieting unless you do it really stupidly.

Your choice. I'm biased because I'm short and well...a gut looks more pronounced more quickly

Well I dont really no about my abs, Im about 20% Bf lol, everyone says I should just concentrate on eatin liek a mofo and bulkin until im like 18 or w.e but I just wana loose a bit of BF first to make the whole point of liftin - to look better possible if you understand, with a bit of belly on, you cant really show off the hard work as easily I find, so I wana loose a bit.
& Yeah I try to arche my back, but somtimes the tops of my legs ache as much as my abs afterwards so Im guessin im not doin somthin right, I wuold add in weighted hanging knee raises in but my grip has fallen so far behind I cant hang for long enough, and besides, even without weight I cant sto myself from swingin...

But if I put my thumb on my belly button and sort of pull down a bit to tighten the fat a bit if you know what I mean, to pull it against my stomach and tighten my abs a bit you can see a 4 pack so Im guessin my abs arnt too under developed...

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually there is some evidence that working a muscle the body will pull energy from fat stores around that muscle. So there is always a good reason to add it in your workout. Besides most people have a weak and inflexible core.

right now Alc I am doing decline weighted sittups 2 or 3 sets of 15 leg lifts..I am working on an exercise that using a cable I can "side crush" allowing me to work the smaller muscles along the ribs and obliques.