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Anonymous
Hey /fit/

There's lots of talk about lifting for aesthetic purposes, versus lifting for strength/functional strength.

I'm sort of a newb so why don't you tell me what I've been doing right/wrong and what results I can expect.

I alternate upper/lower and take weekends off. Every week I start with one or the other which means one will get 3 days, one will get 2.

So for upper:

Curls for biceps
bench press for chest/triceps
upright row for delts
overhead press for delts/neck
rear delt row for...delts/back
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>> Anonymous
Do you warm up first?

Here is the warm up routine I perform before work loads (80-90% 1rm)
2x5@10% (basically an empty bar for most exercises)
1x5@25%
1x3@50%
1x2@70%
3x5@80-90%

1.5-2.5 minutes between sets, no rest when changing body part/exercise (rack and burn).

If you aren't warming up then you're not really getting that much of an effect.

Once you start using warm ups then 5 exercises a day will run you 2 hours. You can do the splits the way you want them, but I always incorporate at least 3 complex movements in each session. The extra 2 exercises I use to focus on individual muscle groups, except for quads and hams, which I usually get from my squats, deads and cleans.

It's important to cool down and stretch too, an additional 15 minutes post-workout.
>> Anonymous
how long have you been lifting on this routine?

have you made the gains you wanted?

do you have any specific direction you would like to tweak it in?

deadlift
replace: rear delt row, lying tricep extension with: weighted pullups and weighted dips

replace leg extension, calf raises, lying leg curl with- any of, barbell stepups, front squats, hack squats, pistols

you will grow in size/definition whatever your goals are faster, and conveniently be stronger in the process. (the exercises im telling you to remove have virtually no carryover to the ones you are replacing them with, the converse is not true- get it?)

eg: after a month of pullups and dips your lying tricep extension will be much heavier than you could ever have achieved solely doing lying tricep extension.

A lot of your routine is like running forwards two steps, then running backwards one.
>> Anonymous
> ...what results I can expect.

In a word: boredom.

God, doing the same old shit day-after-day, week-after-week is just mind numbingly boring.

Go do Crossfit or something similar, you'll still look pretty (that's what it's all about for you anyway, isn't it?), and you'll be functionally fit.
>> Anonymous
Are you doing a 5-day split? i think thats a bit too much.

How about this for 4-day, 5th light cardio day

Day1: Chest/triceps
Bench press
Incline dumbbell press
Tricep pulldown
some other tricep exercise

Day2: Shoulders / Upper Back
Dumbbell military presses
Arnold presses
Front arm raises
Seated Rows
Chinups
Shrugs

Day3: Legs, Calves, lower back
Barbell Squats
Straight leg Deadlifts
Calf raises
lunges/box jumps etc if you want to train for stabilizers

Day 4: Core/abdominals, biceps, forearms
crunch machine
Leg raises
Barbell twists
Side raises
Preacher curls
Hammer curls
wrist curls
>> Poncho !yuVL0WVm.Q
/r/ sauce on OP's pic
>> Books from Ross Training.com gingerbreadman
anyone got rapidshares of books from Rosstraining.com
such as Infinite Intensity and Never Gymless?
>> Anonymous
5 days of training? are you crazy
>> Anonymous
>>56452
are you implying that folks should do more or less?
>> Anonymous
>>56472

I should suggest starting out slow because gains can be had in the beginning and don't require a lot of work. Of course it all depends on your diet.
>> Anonymous
An effective program only needs to include a bare minimum of 6 exercises.

An upper body horizontal push (bench press)
An upper body horizontal pull (Bent-over row)

An upper body vertical push (Military press)
An upper body vertical pull (Pullups)

A lower body push/pull (squats and deadlifts cover all the leg work you need to worry about)

Those are just examples of the general motions you would require for building up a functional and aesthetically pleasing physique.

Remove all isolation exercises, they are useless if overall mass and functionality is your goal. Isolation exercises are simply unnatural as the body is designed to work as a unit, so you will not see much (if any) strength gains using them.

As for frequency, try this:

Week 1
Mon: Total body
Tue: Off
Wed: Total body
Thu: Off
Fri: Total body
Sat: Off
Sun: Total body

Week 2
Mon: Off
Tue: Total body
Wed: Off
Thu: Total body
Fri: Off
Sat: Total body
Sun: Off

Don't listen to those faggots above me that are spouting complex routines - for a beginner you only need basic compound movements, and try keep each training session below an hour.

Also, switch up the movements (weighted dip instead of a bench press, etc) every couple of weeks to avoid plateaus.
>> Anonymous
>>56628
You are the only faggot in this thread.
>> Anonymous
>>56662
hahahahahahahaha butthurt
>> Anonymous
>>56663
hahaha newfag