Im currently training to try ang gain some muscle, but dont want to realy forget about cardio all together, do any of you have any advice on what sort of cardio i should do? how much? and when?
What's the rest of your routine?
At the mo i do i 4 day split
mon - back, shoulders
wide grip pullups - 3 - 6x8
t bar row - 3 - 6x8
dead lifts - 3 - 6x8
shrugs - 3 - failure
military press - 3 - 6x8
upright row - 3 - 6x8
rear raises thing think there called for
the posterier or summut cant remember tbh - 3 - 12, 10 ,8
tue - chest
incline dumbell press - 3 - 6x8
flat bench - 3 - 6x8
incline flies - 3 - 6x8
thu - legs
not done for a while due to injury if you could give me some ideas to get me back on track with my legs would be great
sat - bis, tris
hammers - 2 - 6x8
barbell curl - 2 - 6x8
close grip bench press - 2 - 6x8
pushdowns - 2 - 6x8
weighted dips 2 - failure
if you think any of this could be improved please feel free to let us know, hope this helps cheers.
If you can deadlift, why can't you squat? What's your injury?
Either way, I would add 1-2 days of sprinting on off days. That should be plenty to maintain a reasonable level of conditioning while you bulk. Just be sure to account for the extra calories you will burn.
Jus an old injury i got a while a go just flares up when i do direct leg work doesnt seem to bother to bother them when i dead lift, how does the routine seem? its a new one i have been doing for a few weeks now wat do u reckon?
I would see a physiotherapist to determine why this old injury is still causing you problems. More than likely it is a form issue.
I personally don't like the routine, but I don't like any routine that doesn't have squats.
do you have any suggestions on how i could improve it?
Yeah, do 3 full body days or 2 upper and 2 lower. Add in a couple days of sprinting and eat lots of good food.
Are u not a beleiver in split routines? wont working all upper/lower body parts in one session take a good few hours? dont think i could work all body parts and keep good form throughout the session. do you reduce the number or exercises and or sets per ech muscle group or summut?
No, it shouldn't take more time than what you're doing now. 3-4 exercises per day and you can hit all the major movements.
do you have any examples you could show us wouldnt mind giving it a try as they say more isnt always better.
There are a couple of examples floating around right now. Do a search on "Bill Starr" and "Rippetoe" on this forum and you should find two routines that are full body 3x a week. You could also look into something based on Westside (2 upper/2 lower) for a 4 day split.
Arnt thoe routines for beginners i wouldnt class my self as a bigginer been training for a good year and half to 2 years now, would just like to change the way i train spice things up abit
Don't take this as an insult, but you're still a beginner. The question you asked is pretty basic. The routine looks like something you grabbed out of a bodybuilding magazine. And trying to label a routine as "beginner" or "advance" never sits well with me ... simple basics will work for 99.99% of lifters and 99.99% of lifters will never advance to the point of requiring something more specific because they don't have the consistency and dedication required to take full advantage of the simple basics.
i totaly agree with u ( no offense taken ) i dont see myself as a pro or anything the only problem is i cant see how that routine would be beneficial, supose i wont know unless i try it tho, jus dont seem enough work for the major muscle groups back, chest etc. what sort of routine do you follow?
I've used VERY similar routines with great success. So has my gf. We come from very different training backgrounds. I also know several other people who had awesome success using "beginner" programs, even though they were already big and strong.
My current routine is a little more complicated, but based around similar principles.
day 1: lift
day 2: metcon
day 3: metcon
day 4: off
Lift day involves 1 ME exercise, 1 DE exercise, 1 RE exercise for olympic lift practise, 1 plyometric/reactive exercise, and 1 single-leg or horizontal row exercise.
The ME/DE exercises are paired as Squat/Bench, Bench/Squat, Deadlift/Push Press, and Push Press/Deadlift. That means I squat heavy every 16 days. When I plateau on a particular lift, I'll replace it with something similar (replace squats with box squats, etc).
The oly lift practise rotates between cleans and snatches.
The plyo/reactive exercise follows the ME exercise. So if it's ME Lower, I'll do a lower body plyo and vice versa.
The prehab work is the opposite of the ME exercise. So if it's ME Lower, I'll do the horizontal rowing (upper).
I then apply this pattern to a medium/low/high/deload periodization so that my volume is constantly varied. This helps prevent burnout.
The metcon (metabolic conditioning) is done using Crossfit's workout of the day. If it's not a metcon workout, I'll sub something that is.
Ok so maybe i am a "beginner" hehe, to be honest non of that makes sense to me never heard of metcom and the other stuff what is it in basic terms?
cheers for the advice by the way
We are all beginners at some level or another, that's why I don't like to classify routines as such.
Seriously, give the 3x/week full body routine a shot with 2 days of sprinting. I think you will be pleasantly surprised in how well it works.
Oh, and here are some of the terms ...
ME = max effort. Most people refer to this when testing 1 rep max (1RM).
DE = dynamic effort. Gives you an opportunity to improve form and speed.
RE = repetitive effort. Commonly used for hypertrophy purposes.
Metcon = metabolic conditioning. Improves your body's ability to use energy via different pathways, mental toughness, work capacity, muscle balance, vo2max, lactate threshold, etc. etc.
Cheers for the advice m8 will give it a try see what results i get