File :-(, x, )
RATE MY WORKOUT Anonymous
I just drafted this up, and I'm looking for your input.

I am 36, small framed, 5'6" 150lbs, average-to-skinnyfat build. I was a gymnast and martial artist in my teens.

My goal is to be fit and buff, but not a bodybuilder. Think Ninja Warrior, not Ronnie Coleman.

Anyway, I do not have a bar or plans to buy one, but I have 25lb dumbbells, and plan to progressively get more as needed. I also have a vertical pullup-dip station and an adjustable bench.

Im looking for input on my number of sets/reps and the order of my exercises.

Thanks
>> Anonymous
Get a bar, it will be infinitely more helpful and efficient than a dumbell workout.

Add 20lbs-45lbs to your pull ups and dips. Until you can add weight, just go to failure in sets... until you reach say 10 in a row. So, go for ten each time, you might only reach 3 without stopping... so get back up and break them up until you reach ten (maybe like 3/2/1/1/1/1/1)... move onto something else (Squats), then do another ten.

When you can do ten in a row, add the weight and go for ten in a row again. When you can do ten in a row with the new weight, add some more (repeat ad-hulk)

Eat lots and you'll be fit in no time.

Definitely get a barbell though...
>> Anonymous
since when barbells are better than dumbells?
>> Anonymous
>>145110
since you increase the weight in smaller increments and you can do deadlifts and squats with them. you can't do deadlifts with dumbells, and squats aren't as good for you back with dumbells
>> Anonymous
>>145110

Since forever. So much simpler in terms of form and weight addition. You can also lift far heavier amounts from a barbell with good form than a set of dumbells.

Take squats for instance. The weight should be lifted and stablised by your legs and your core... not stabalised loosely (loose dangling dumbells are not good for form) by your arms.

The barbell is the single most effective means of gaining strength. Dumbells will just make things more awkward, especially as the guy gets better and the weight progresses.
>> OP Here
Thanks for the input. I'll have to reconsider the bar when I am ready to progress. Honestly I'll be working up that what I have listed there for a while.

So should I be trying to do 5X5 of everything instead of 3X10? What is the difference?
>> OP Here
One more question:
Is there any benefit to combining overhead dumbbell presses and rows with a squat, or should I just stick to concentrating on the press.
>> Anonymous
>Polymetric
RAGING learn2terminology
>> OP Here
Haha, sorry I mean jumping onto-and-off a 20" platform without rest between reps.
>> Anonymous
>>145139

To start with, I think for what you want, you're doing far too many seperate exercises when similar or better results could be achieved sticking to much fewer exercises.

I think you could streamline that entire workout into squats, push-ups, dips and pull-ups... adding deadlifts with a barbell , cleans and bench press too.

Those exercises will target your entire body in the best ways possible, without the need for an endless stream of marginally different dumbell exercises.

As for reppage. You want to be mixing it up. Have strength days where you do high intensity/low reps exercises. You'd add weight to bodyweight exercises and do less of them and go for heavy on the barbell/dumbell ones.

Other days you'd go for metcon endurance strength, so you'd use bodyweight only (or very light vest weight) on the pull-ups and so on... and lighter weights on the barbell, with a higher number of reps.

So maybe on the big explosive strength days, you would do 5 sets of 3 reps, going for max weight on everything. Then on the alternate strength days you'd do 4 sets of 10 reps on everything... or pyramid things like 21-15-9...

There are a myriad of possibilities... you could look at something like Crossfit, for inspiration on different rep/set layouts for different purposes, or you could just go with crossfit or a similar workout program.

I'd also recommend Starting Strength, in relation to the whole barbell thing. Just doing Starting Strength (very basic, core lifts) for a few months, will make you massively stronger and faster than you are now... you could throw in Hiit on off days to make sure you have that aspect down too.
>> OP Here
     File :-(, x)
OK, thanks again for the input. Here is my revised MWF workout.

I'll most likely be adding a barbell and a new bench with a rack for it soon enough.
>> Anonymous
>>145250

Thats better :P

On a side note... how was gymnastics? Did you ever do ring work?
>> Anonymous
>>145119

Get the fuck out
>> OP Here
I was a gymnast from 16-18 yrs old. Its really tough starting out at that age, when you are in there with guys who grew up doing it from childhood and were proficient at everything. Mainly I was in it to get in shape, learn some cool skills, and to meet girls, and all those objectives were achieved.

I specialized in high bar and was ok at parallel bars and floor. I was awful at rings, pommel horse and vaulting. I did plenty of muscleups on the rings, but once I dislocated my shoulder trying to do giants it was decided I should stay off the rings, LOL.

During the latter half of my senior year, I started Tae-kwon-do and kept with that for a couple more years, then college and jobs took over my life. I let myself slide up till about a month ago when I started jogging and eventually decided to commit to a bulk and cut.

I highly recommend gymnastics to any skinny kid who needs to get strong and meet girls. Its an interesting, challenging sport and you dont need mass to do it... but you WILL get hurt unless you are doing it wrong. LOL!
>> Anonymous
>>145298

>>and to meet girls

They probably thought you were a fag, so that was a stupid reason.
>> Anonymous
not bad, not bad
>> Anonymous
>>145326

Do you were the skintight lycra clothing to attract the girls with your apparant massive package?
>> OP Here
>>145304

Some guys (like you) seemed really obsessed with that possibility, but girls never did.

Think about going from a weakling, no-confidence retard who couldnt get a date to someone doing handstand pushups and choosing girls to date in one semester. The only thing I would have changed was doing it sooner.
>> Anonymous
lol
>> Anonymous
looks good
>> Anonymous
     File :-(, x)
I saw this posted the other day.
Be a real man.