My work out plan.

Ring_Raider_07 · 05-01-2006, 11:41 PM

Hey all, I would like you to take a look @ my work out plan. Please give me as much negitive or positive feedback as possible!

Pull-Ups- Maximum Number

Bench Press- 2 sets of 6-8 and 1 set of 4-6

Incline Bench Press- 2 sets of 6-8 and 1 set of 4-6

Curls- 2 sets of 10

Power Cleans- 3 sets of 5

Shrugs- 2 sets of 15

Lat Pull- 2 sets of 10

Sit ups- 2 sets of 50

Crunches- 2 sets of 50

Leg Press- 2 sets of 10

Leg Curls- 2 sets of 15

Leg Extension- 2 sets of 15

Dumbell Decline Bench Press- 2 sets of 6-8 and 1 set of 4-6

Verticle Dumbell Pull- 2 sets of 10

This is what I do. I've averaged about 15 LBS to my bench a month and am up to 235. My max on leg-press is about 560, I work out w/ about 400. I usually do this Monday/Wednesday/Friday. Make sure to consume a lot of protien and eat over 2,000 calories and as much protien as possible.

lwbfl · 05-02-2006, 08:38 AM

Hey man, whats your age and how long have you been lifting? Oh, and thanks for joining my site!

Ring_Raider_07 · 05-02-2006, 02:56 PM

I'm 17. I've been lifting since October. I started @ 170 bench and 275 leg press.

IrishLaoch · 05-02-2006, 04:00 PM

Whats your goals? Strength, size, endurance, all of the above???

Ring_Raider_07 · 05-02-2006, 05:00 PM

Strength and size at the moment. This summer I'll be running a few miles a week and working on my speed some.

I should add, I'm 6'0 and 180 LBS. I have only been doing this program for 2-3 months.

Grande_Mono · 05-02-2006, 09:11 PM

If adding strength and size is all you're looking for, I'd personally suggest you break that work out up into bodyparts (as in focusing on one or two body parts per workout). For instance your benching, doing 3 sets of flat, incline AND decline is probably too much if you're doing it Mon/Wed/Fri (although you do seem to be making some good strength gains and congrats on that). Your muscles need time to recover (generally 2-3 days) before they should be worked again.

Try doing something like:
Mon: chest
Tues: Legs
Thurs:Arms
Fri: Shoulders
(if you can add an extra day, or if not play around with what feels best for you)

Eating, resting and lifting heavy in a low rep range is your best bet to adding size and strength.

Good luck

P.S. Add squats to your work out!!

Ring_Raider_07 · 05-03-2006, 08:08 PM

Thanks.

I did squats a while ago, but they were just killing me. :sport-smi

[EDIT] Doesn't Whey protien help to heal your muscles so you can lift again sooner?

Grande_Mono · 05-03-2006, 08:53 PM

Quote:

Originally Posted by EC_Raider_07

[EDIT] Doesn't Whey protien help to heal your muscles so you can lift again sooner?

Not really, glutamine I believe is supposed to be good for that.

You could also try this stuff, which works pretty well.
http://atlargenutrition.com/nutritio...?products_id=5

Check out the testimonials for yourself if you'd like.
http://atlargenutrition.com/etsreviews.php

IrishLaoch · 05-03-2006, 08:56 PM

Do a 3 days split.

day 1- bench press and assistent excercises
Day 2- Deadlift and assistances(this is a biggn)
Day 3- Squat and assistent

Rest in between. Tweak it to your needs/desires

sitnspin · 05-04-2006, 10:02 AM

I'm not gonna argue with any of these guys, since their advice is sound when it comes to building specific muscles. But most fight coaches will tell you that isolated exercises are for bodybuilding, and if you're interested in getting in all around better shape you want to work towards functional strength. My workout involves the whole body every time, and whenever possible, I'm doing compound lifts that work multiple muscle groups. I find that it makes me generally stronger and burns more fat. Lately I've been doing a modification of Randy Couture's lifting program, where one uninterrupted set (constant movement!) is:

5 deadlifts
5 shoulder shrugs
5 standing rows (instead of shrugs, just lift the bar along your body to shoulder height)
5 curls
5 gorilla presses
5 shoulder presses (bar behind the head)
5 lunges, right leg forward
5 lunges, left leg forward

That's it, and I do it with a fairly light bar (50 lbs). I give myself a 60 second rest at the end of that, and I try to do it 5 times through. Feel free to start with a lighter bar, and just see how you feel at the end of the fifth set (I'm panting like I just came back from a run). Couture talks about how guys give him looks for working with a light bar, but when they try it, the same weight exhausts them. I often come back after a wee break and do heavier deadlifts and 4 sets of heavy leg presses, too.

I've been on Xyience for the past week or so and doing this routine daily with at least a half hour run, and I'm seeing steady results in muscle tone and fat loss.

Ring_Raider_07 · 05-04-2006, 10:06 PM

Thanks for all the input, good stuff. I'm kinda new @ the weight lifting think. Like I said, I first started lifting regularly in October...

I do an entire body work for the same reason that Sit does. I've always felt that it makes my body more strong over all. But, I'll deffinantly take all of this into consideration.

Grande_Mono · 05-08-2006, 08:24 PM

Quote:

Originally Posted by sitnspin

Lately I've been doing a modification of Randy Couture's lifting program

You don't happen to have a link to Randy's lifting program anywhere do you? I'd be interested to see it.

Quote:

Originally Posted by sitnspin

5 deadlifts
5 shoulder shrugs
5 standing rows (instead of shrugs, just lift the bar along your body to shoulder height)
5 curls
5 gorilla presses
5 shoulder presses (bar behind the head)
5 lunges, right leg forward
5 lunges, left leg forward

That's it, and I do it with a fairly light bar (50 lbs). I give myself a 60 second rest at the end of that, and I try to do it 5 times through.

I know I'm new here and by no means do I mean ANY disrespect. I'm a firm believer of people doing what works best for themselves and sticking to it, but...

is that really all you do as far as weights go? By a "fairly light bar (50 lbs.)" do you mean a light bar and 50 lbs.? I'm by no means a massive guy (5'10, 180) and breezed through this today when I tried it for the first time taking only 30 second breaks between the sets. It certainly challenged me more aerobically than my usual weight-lifting routines, but I was by no means panting.

And again, no disrespect. I certainly don't want to step on anyones shoes or anything, but I was just surprised I guess.

sitnspin · 05-08-2006, 08:58 PM

No disrespect taken -- your post was both friendly and straightforward. Yep -- I meant a bar with 50 lbs of weight on it. I don't know, maybe you're in better shape than I am, but at this point this workout still does it for me. As I said, I usually come back before I leave the gym and do heavier deadlifts and some leg presses, and lately I've been using the cables more. By all means, if this workout isn't leaving you satisfied, I'd recommend doing more sets, or adding some weight. It's the combination of taxing multiple muscle groups AND your cardio that make it effective.

Hold on -- lemme google around and see if I can find Couture's article that got me started on this...

Nope. I can't find the article. Sorry. But here's a video where he's doing a circuit workout with two 25 lb plates on his bar. There are more exercises in each set and I see he's doing 8 reps of each. Give this one a try and see how it works for you.

http://video.google.com/videoplay?do...=Randy+Couture

Grande_Mono · 05-08-2006, 09:11 PM

awesome, thanks for the link. (Randy really throws his upper body around on those upright rows though

)

I'm going to mess around with this program some more to find my likings.

Thanks again

Ring_Raider_07 · 05-26-2006, 03:13 PM

I think I'll try it out, too.

SmashingMachine · 05-27-2006, 07:02 PM

Quote:

Originally Posted by Grande_Mono

Not really, glutamine I believe is supposed to be good for that.

You could also try this stuff, which works pretty well.
http://atlargenutrition.com/nutritio...?products_id=5

Check out the testimonials for yourself if you'd like.
http://atlargenutrition.com/etsreviews.php

Whey's the best absorbed protein and Whey has glutamine in it...but unless you get a really good brand you're right, you need to take a glutamine supplement. I take it in the mornings, right after lifting, and 2hrs later with my whey. On non-lifting days, I take it in the morning and before bed.

Hbs6 · 07-18-2006, 02:54 PM

I would suggest lower volume, high intensity, push/pull workouts.