Working out for gym????

[JDid23]

for gym, i have to take health/fitness or w/e... As of now i don't think it's structured- we just have to be in the weightroom doing some stuff.

For those of you who know my training, what do you think i should do? Maybe work on my weak points (arm imbalances?)

For those of you who don't, i currently do a full body workout 3 days a week and i have been progressing pretty nicely on it. Not looking for a routine critique though, just wondering what i should do.

I was thinking of moving abs to every other day during the week instead of doing it @ the end of my workouts.. Since i usually lift Tues/Thurs/Sun, maybe i'll do abs M/W/F in school and tues/thurs just kind of fuck around or work on my weak points.

Also going to ask a kid who knows his shit to critique my form which should be more than beneficial to my training.

Any ideas are much appreciated!!!

 

[ExtraMile]

why not just split your workouts in two, do half then and half after school in the evening, if anything it will help increase your appetite and you will eat more throughout the day

or just do some small things at school which normally just get a few mins at the end of the workout like calves and forearms then do your normal workouts after school in the gym

 

[grubd]

for gym, i have to take health/fitness or w/e... As of now i don't think it's structured- we just have to be in the weightroom doing some stuff.

For those of you who know my training, what do you think i should do? Maybe work on my weak points (arm imbalances?)

For those of you who don't, i currently do a full body workout 3 days a week and i have been progressing pretty nicely on it. Not looking for a routine critique though, just wondering what i should do.

I was thinking of moving abs to every other day during the week instead of doing it @ the end of my workouts.. Since i usually lift Tues/Thurs/Sun, maybe i'll do abs M/W/F in school and tues/thurs just kind of fuck around or work on my weak points.

Also going to ask a kid who knows his shit to critique my form which should be more than beneficial to my training.

Any ideas are much appreciated!!!

I used to just go on the bike and go at a slow pace for the 40 minutes or so and continue my workout at my normal gym

 

[grubd]

Gym class work outs are so time constrained and it's not worth rushing around. It's for the ppl that never lifted a weight to dick around in the weight room and jack off instead of normal gym class activies.

 

[JDid23]

Gym class work outs are so time constrained and it's not worth rushing around. It's for the ppl that never lifted a weight to dick around in the weight room and jack off instead of normal gym class activies.

EM- not a bad idea, but i like doing my workout as one and not splitting it in two. I guess i'll try this kids core workout for a while and see where it takes me- maybe do some extra day for calves/forearms like you said as well.

yeah basically lol... i guess i'll just do mostly abs

 

[metalfujimi]

gym class is bad news for a serious lifter. Like someone else said, it is to time constrained and everyone else there is going to just fuck around and distract you. I had to do it, and I just did abs or stretched or something stupid, then kept doing my normal workouts in the real gym

 

[ExtraMile]

EM- not a bad idea, but i like doing my workout as one and not splitting it in two. I guess i'll try this kids core workout for a while and see where it takes me- maybe do some extra day for calves/forearms like you said as well.

yeah basically lol... i guess i'll just do mostly abs

i wouldnt do abs earlier in the day especially when you have squats and deads later on

 

[JDid23]

i would do abs earlier in the day especially when you have squats and deads later on

i take it you mean "wouldn't"..... would doing abs at maybe 5-6 hours before a workout actually effect my squats/deads?

 

[Andalite]

i take it you mean "wouldn't"..... would doing abs at maybe 5-6 hours before a workout actually effect my squats/deads?

yes they would

 

[ExtraMile]

yes i meant wouldnt

 

[grubd]

yes i meant wouldnt

wouldnt wood would a woodchuck chuck?

 

[timtim]

dont do a split routine. youre too young and too inexperienced for that. youll quickly overtrain and get overuse injuries. keep your normal routine, fuck around during gym.

 

[ExtraMile]

wouldnt wood would a woodchuck chuck?

Huh?

 

[JDid23]

ok thanks guys-- i'll do abs when i am not going to lift that day (usually M/W/F) or just pick 2 times a week.

fucking around it is

also, why would doing abs 5-6 hours before a workout effect my workout? just curious... i know that having a strong core is vital for squats/deads, but would doing something like this fatigue it, even such a long time before?

 

[timtim]

ok thanks guys-- i'll do abs when i am not going to lift that day (usually M/W/F) or just pick 2 times a week.

fucking around it is

also, why would doing abs 5-6 hours before a workout effect my workout? just curious... i know that having a strong core is vital for squats/deads, but would doing something like this fatigue it, even such a long time before?

im not totally sure if it would affect you. someone using heavier max effort weight would feel weaker. why? the core is under constant tension during squats/deads. the core controls the entire motion. if thats weak, the movement is weak.

 

[JDid23]

im not totally sure if it would affect you. someone using heavier max effort weight would feel weaker. why? the core is under constant tension during squats/deads. the core controls the entire motion. if thats weak, the movement is weak.

yeah that's a good point too which is why i thought doing more core workouts throughout the week might possibly indirectly translate into better squat/deadlift in the long run when i get to real heavy weight. I have them at the end of my workouts at the moment, and i know it's not good but i don't always do them with high intensity becuase i am so physically drained at the end of my workout since i am doing deads or back squats each workout.

The kid who i am planning on doing these with is about 5'8, weighs 150, but has extremely impressive numbers and plays football/lacrosse very well so hopefully at the least i'll get some good tips.

 

[timtim]

yeah that's a good point too which is why i thought doing more core workouts throughout the week might possibly indirectly translate into better squat/deadlift in the long run when i get to real heavy weight. I have them at the end of my workouts at the moment, and i know it's not good but i don't always do them with high intensity becuase i am so physically drained at the end of my workout since i am doing deads or back squats each workout.

The kid who i am planning on doing these with is about 5'8, weighs 150, but has extremely impressive numbers and plays football/lacrosse very well so hopefully at the least i'll get some good tips.

sounds like a good plan with the training partner.never hurts to learn new things.

 

[Tblock1]

Good stuff. It always helps to learn from someone you can talk to in person. BTW, what are "extremely impressive" numbers lol?

 

[JDid23]

Good stuff. It always helps to learn from someone you can talk to in person. BTW, what are "extremely impressive" numbers lol?

coming out of a 6 month break @ 150 pounds, he deadlifted 315, squatted 275, and benched 200 easily.

i find that pretty impressive after a long break- not sure what he lifted when he was more consistent.

 

[b fold the truth]

I had a health-fitness class in College and we had to lift weights at the gym. They gave us a program to do so I just used either no weight or the lightest weight the machine had for the required number of reps.

 

[ExtraMile]

also, why would doing abs 5-6 hours before a workout effect my workout? just curious... i know that having a strong core is vital for squats/deads, but would doing something like this fatigue it, even such a long time before?

all I know is once I did alot of ab work on a monday, and wednesday was my deadlift day. The time I did abs on the monday before it my deads suffered and they were alot harder than usual

 

[joe d]

cardio

 

[Andalite]

all I know is once I did alot of ab work on a monday, and wednesday was my deadlift day. The time I did abs on the monday before it my deads suffered and they were alot harder than usual

I agree. You don't pre-exhaust your abs which play such an important part of deadlifts.

Plus, you're not really training your abs the right way, Josh. We've gone over this before. Static anti-rotational exercises are the most elite. All these weighted crunches, etc only end up overworking the hip flexors with minimal impact on your actual core.

 

[Tblock1]

coming out of a 6 month break @ 150 pounds, he deadlifted 315, squatted 275, and benched 200 easily.

i find that pretty impressive after a long break- not sure what he lifted when he was more consistent.

Yeah that is pretty impressive for a 150 lber after a 6 month break, I can't even imagine how weird it would be to not lift for 6 months though lol He might have some good advice for you, hell it is rare to even find someone our age that deadlifts and squats consistently.

 

[JDid23]

I agree. You don't pre-exhaust your abs which play such an important part of deadlifts.

Plus, you're not really training your abs the right way, Josh. We've gone over this before. Static anti-rotational exercises are the most elite. All these weighted crunches, etc only end up overworking the hip flexors with minimal impact on your actual core.

i looked at your list of ab exercises and i tried renegade rows as well as some others. Do you have any favorites?


Tblock- yeah haha. He was doing 5/3/1 last time i spoke to him about lifting, not sure what he's up to now. I am going to do some light weights for big lifts and ask him to critique my form.

 

[cleandres]

yea i got weightlifting too as a class i have it every other day so i actually do my workout at school every other week saves me some time but my school is on a block schedule so i have 90 min to workout instead of 45

 

[Andalite]

i looked at your list of ab exercises and i tried renegade rows as well as some others. Do you have any favorites?

You rotate through the entire list. They're ALL my favorites.

 

[ExtraMile]

I agree. You don't pre-exhaust your abs which play such an important part of deadlifts.

Plus, you're not really training your abs the right way, Josh. We've gone over this before. Static anti-rotational exercises are the most elite. All these weighted crunches, etc only end up overworking the hip flexors with minimal impact on your actual core.

hmm I do weighted decline situps and hanging leg raises, some times I do weighted side bends and I have done the ab wheel before. The ab wheel is the only none rotational static one I do and I admit I have done it twice and may start using it a bit more in the future but after a session of weighted situps and weighted side bends before I started using thr wheel my core was always sore as fuck and I can tense my abs and they show through at 18% bf, and without any bloat or anything like that on an empty stomach the outline of them showed through the fat when relaxed. They wouldnt do that at this bodyfat percentage if they hadnt grown or thickened since I started training so I can say the ab work I do, coupled with never wearing a belt for squats, deads, rows or presses had worked well to thicken up my abs and pretty much every exercise on your list of favourites in your log I have never done before...

 

[Andalite]

hmm I do weighted decline situps and hanging leg raises, some times I do weighted side bends and I have done the ab wheel before. The ab wheel is the only none rotational static one I do and I admit I have done it twice and may start using it a bit more in the future but after a session of weighted situps and weighted side bends before I started using thr wheel my core was always sore as fuck and I can tense my abs and they show through at 18% bf, and without any bloat or anything like that on an empty stomach the outline of them showed through the fat when relaxed. They wouldnt do that at this bodyfat percentage if they hadnt grown or thickened since I started training so I can say the ab work I do, coupled with never wearing a belt for squats, deads, rows or presses had worked well to thicken up my abs and pretty much every exercise on your list of favourites in your log I have never done before...

By that thinking, why do you spend your time doing Deadlifts? People have gotten stronger and bigger doing other exercises.

Why do squats? You think guys who are big and strong HAVE to do squats to be the way they are?

 

[ExtraMile]

By that thinking, why do you spend your time doing Deadlifts? People have gotten stronger and bigger doing other exercises.

Why do squats? You think guys who are big and strong HAVE to do squats to be the way they are?

because I enjoy them and I am competing in powerlifting so I have to be good at them

 

[Andalite]

because I enjoy them and I am competing in powerlifting so I have to be good at them

Lots of guys who train for Powerlifting RARELY ever Squat or Deadlift or Bench Press directly. Infact, almost everyone who is at the elite level doesn't do the 3 lifts themselves as their staple. Very few guys like Mike Tuscherer and Konstantinovs do the actual lifts.

 

[ExtraMile]

Lots of guys who train for Powerlifting RARELY ever Squat or Deadlift or Bench Press directly. Infact, almost everyone who is at the elite level doesn't do the 3 lifts themselves as their staple. Very few guys like Mike Tuscherer and Konstantinovs do the actual lifts.

I know, the westside template actually says for exmaple, on benchpress max effort day that the best exercises to choose for the max effort sets/reps are CGBP, incline press, floor press, 2 board press and 3 board press.

But I am still a noob and making good gains from training them directly which is why i do it, as I said in my log I have added 30lbs to my deadlift this month, muscle memory may have aided a bit though but I doubt it did alot just from laying off the deads for 3 months lol

 

[Andalite]

I know, the westside template actually says for exmaple, on benchpress max effort day that the best exercises to choose for the max effort sets/reps are CGBP, incline press, floor press, 2 board press and 3 board press.

But I am still a noob and making good gains from training them directly which is why i do it, as I said in my log I have added 30lbs to my deadlift this month, muscle memory may have aided a bit though but I doubt it did alot just from laying off the deads for 3 months lol

Exactly! You are trying out things for yourself. Just because you haven't done something doesn't discount it's effectiveness at all. Hell, if that was the case you think The Diesel Crew (which is where I've gotten most of my core training ideas from - not that that should make an iota of a difference on their credibility) would be as strong as they are? You gotta experiment and try things out.

Also, the whole crunches and sit-ups thing have been debunked numerous times. Alan Aragon (if you haven't heard of this guy y'all are missing out on something for sure) has gone into this indepth and there are studies that show that all crunches, sit-ups, etc do is overwork the hip flexors. You think they're hitting your abs and sure they might be but they're not an effective exercise when compared to the ab roller or plank variations or russian twists or even that weird ab exercise I do hanging upside down....And actually, this reminds me, Mike Robertson posted this idea a few months ago and I did try it for a few sessions and it was good I think: unilateral leg raises; you raise only one leg at a time. It's hard and you can feel it in your core.