The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Advice

  1. #1
    MakaveliThadon
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    Advice

    Hey, I need some advice with my work out...
    I'm a sprinter....

    How many days/week should I lift? 6? One rest day?
    Someone break it down....
    Day 1:
    -What lifts
    -Ditto
    -Ditto

    Day 2
    -Ditto

    Etc

    I have a bench like this:
    http://www.nellies.com/bodysoliddeluxepower.shtml

    I'm running 6x200's each day (Except Sunday), and 2x400's, my warm up is just a mile jog. Is this too much, just right, or too little?
    I don't want to over train, and I don't want to not do enough to be in optimal shape.

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  3. #2
    is no more. Orange357's Avatar
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    Have any goals other than not be in optimal shape?
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  4. #3
    MakaveliThadon
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    I just want to be as strong and fast as possible.....

    That's my goal, pretty generic yeah, but it covers everything.

  5. #4
    Moderator Adam's Avatar
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    What is the distance that you will need to be fastest at? 100,200,400?
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  6. #5
    MakaveliThadon
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    I run 200's mainly, I hate the 4 of course, but I run 1's too.

  7. #6
    MA's Bionic Creation syntekz's Avatar
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    Originally posted by Thadon
    I run 200's mainly, I hate the 4 of course, but I run 1's too.
    I think getn bigger meant what do you normally compete at? I'm assuming though; if you even compete.

  8. #7
    MakaveliThadon
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    And I answered him, 200's is what I concentrate on the most. I run the 400 and the 100 also. I hate the 400, the 2 is my race.

  9. #8
    Moderator Adam's Avatar
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    Heres my guess at a routine for running:
    day1
    sldl
    glut ham raise
    good mornings
    abs and obliques

    Day2
    bench press
    row movement
    light ab and oblique

    Day 3
    speed squats
    glut ham raise
    lunges

    sprint on none workout days and on workout days do some dragging* for about 4-6 sets of 100feet
    Dragging consist of wearing a weight belt and attaching a rope to it and put a tire or something(about 25-40pounds) on the end of the rope. Take large powerful strides while doing this. Do NOT run while doing this though. The purpose of dragging is mainly recuperation but it will also help to build up your hammies and gluts and hips
    Last edited by Adam; 09-22-2001 at 05:08 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  10. #9
    MakaveliThadon
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    What should my ab routine be?

  11. #10
    Moderator Adam's Avatar
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    mix it up with things like decline crunches, leg raises, standing ab work, side bends,rusion twists.
    do about 4 sets of 4-12 reps for abs and about 3 sets of 4-12 reps. Use more or less sets on how you feel.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  12. #11
    MakaveliThadon
    Join Date
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    Posts
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    My time:

    -Wake up, 7:30
    -Eat (Cereal, Some fruit, take protein, vitamins, and some OJ)
    -school
    -Get back @ 4:00
    -Eat (Unhealthy school food)
    -Warm up (1 mile Jog)
    -Stretch
    -Sprints (6x200's, 2x500's)
    -Plys
    -Lift*
    -Abs
    -Eat (Pasta, Chicken, or something like that, Some fruit, protein, some vegs, Milk (I drink about a Gallon of Milk a day, is that too much?))
    -Homework
    -Sleep


    *Day 1:
    -Bench
    -Leg Curls
    -Arm curls


    Day 2
    -Incline press
    -Leg exstensions
    -Flyes

    I'll rotate Day 1 and Day 2
    How many days should I lft, run, etc?
    Any other lifts I can do with something like this:
    http://www.nellies.com/bodysoliddeluxepower.shtml
    http://www.nellies.com/free-weight-benches.shtml

    Abs: Crunches, Weighted Crunches...

    Does this look like a good routine? anything I should add? I think I need to do more with my legs, but I really don't know many things I can do.

  13. #12
    Player Hater PowerManDL's Avatar
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    Ok guy, you've got almost zero glute/ham/lower back work in that routine.

    A "curl jockey" program like that will do about nothing for your sprint.

    You need to throw in squats, good mornings, glute-ham raises, reverse hyperextensions, SLDL's, and things like that. Combine those exercises with shock training and you'll have a good start.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  14. #13
    MakaveliThadon
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    How am I going to do squats with that?

  15. #14
    Player Hater PowerManDL's Avatar
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    Well, how about spending your money on useful equipment instead?
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  16. #15
    MA's Bionic Creation syntekz's Avatar
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    Originally posted by Thadon
    How am I going to do squats with that?
    You can do squats with a weight bench like the ones you linked to. When I worked out at my house I used the 45lb bar to do squats.

  17. #16
    Moderator Adam's Avatar
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    Alberta, Canada
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    Originally posted by Thadon
    How am I going to do squats with that?
    I went to the link you showed and it said "Features easy-access "walk-in, walk-out" Squat Rack " so start squating!
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #17
    PR blaster!
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    explosive style deadlifts and deep squating are great for sprinters in my opinion.

  19. #18
    MakaveliThadon
    Join Date
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    Posts
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    The first one has a Squat Rack, the 2nd doesn't. The rack would be very low, and if you put your normal weight on you would really mess up your back.

    I'm not doing squats on my bench, even as high as the bar goes, the rack isn't that stable.

    You can do squats with a weight bench like the ones you linked to. When I worked out at my house I used the 45lb bar to do squats.
    http://www.nellies.com/free-weight-benches.shtml
    That one too?
    How much weight did you do? Did you have a spotter?
    I guess squats might be possible.

    Okay, well here is what I have to work with.
    http://www.nellies.com/free-weight-benches.shtml

    Adjust my workout as you think would help me the most....
    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    I was going to do Day 1, Day 2, Day 1, etc, then have Sunday as my off day.

  20. #19
    MakaveliThadon
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    Is my work out fine, or should I do something like this:
    Day 1: Chest and Back
    Day 2: Abs
    Day 3: Shoulders and biceps
    Day 4: legs
    Day 5: Tricpeps

    My leg workout will be pretty small, I don't know what else I can do with my little peice of equipment.

    Plys will help build up my legs, but not like lifts can.
    So, say you were me....What schedule would you do?
    Would you run everyday? Every other?

  21. #20
    PR blaster!
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    Listen to me. Do deadlifts. You don't need a rack and they smash the hammies and everything to get your ass moving.

  22. #21
    MakaveliThadon
    Join Date
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    Ok, so deadlifts and the other 2. Still pretty weak leg work out.
    Lunges and all variations I consider part of plys....

    So, should I run everyday?
    How about my lifting schedule?
    Abs?
    Thanks for all the help

  23. #22
    PR blaster!
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    Easier said than done. First do the heavy deadlifts and see if you can walk normally the next day or actually, the next few days. I was sore for 5 days the first time I did them. They do plenty for my legs at least. My quads and ass were plenty sore, although not as much as the hams. Deadlifts work the abs too.
    Last edited by sysopt; 09-24-2001 at 09:18 PM.

  24. #23
    Player Hater PowerManDL's Avatar
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    I wouldn't do a bodybuilding routine if you're interested in boosting your sprint. You'll need something more athletically oriented.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  25. #24
    MakaveliThadon
    Join Date
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    Well, what would you do?
    I should be lifting, doing an ab routine, plys, and of course running.
    Tell me what you would do, anyone.
    I don't want to overt train
    Thanks for all the help, again

  26. #25
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
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    I'd do you your hard sprinting on MON/WED and do heavy squatting on FRI.

    MON: Sprint Work
    TUE: Upper Body Lifting
    WED: Sprint Work/Ab Work
    THU: OFF
    FRI: Heavy Squat Work/Ab Work
    SAT: Plyo
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    "All that matters is beauty on the inside! Outside beauty doesn't matter!"
    ~This is something ugly people say to feel better about themselves...

    "Strength and size don't matter! It's not fair to judge training knowledge based on strength and size!"
    ~This is something wussy people say to feel better about themselves...

    Pearls of Wisdom...


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