Strength Weight Training: Anything and Everything II

[cptkirk]

depends what you're using to train

if you want glute/hams then knee at 90 degrees

if you want quads then the knee should travel further then the shin

either way you have to be pushing through your heel or your knees will hate the shit out of you

 

[The_Answer3]

When doing lunches you aren't supposed to have your knee push infront of your foot

I tend to do a tuna salad or veggie sandwich on rye when doing lunches, but each to their own.

 

[Macca_]

Can any of you guys recommend me a plan based on the equipment that I have?

- Bench press
- Barbell
- Dumbells
- Chin up bar
- Exercise bike
- Assorted weights

Any help would be great

 

[FlowersByIrene]

Can any of you guys recommend me a plan based on the equipment that I have?

- Bench press
- Barbell
- Dumbells
- Chin up bar
- Exercise bike
- Assorted weights

Any help would be great

Size or strength??

 

[Macca_]

Size or strength??

Size. Need to get bigger for footy.

 

[FlowersByIrene]

Size. Need to get bigger for footy.

Well for footy surely you'd want more strength, it doesnt really matter how physically big you are, just how strong you are through the core and shoulders/back

If you want to get bigger purely for aesthetics, i could tell you what works for me

 

[FlowersByIrene]

Can any of you guys recommend me a plan based on the equipment that I have?

- Bench press
- Barbell
- Dumbells
- Chin up bar
- Exercise bike
- Assorted weights

Any help would be great

All depends on how much weight you have for your dumbell/barbell
To be honest mate it's worth biting the bullet and joining a gym IMO

For aesthetic size

Monday: Chest Day

Barbell/Dumbell Bench Press FLAT (4 Sets:8-12 Reps)
Barbell/Dumbell Bench Press INCLINE (4 Sets: 8-12 Reps)
Dumbell Flys (4 Sets: 10-12 Reps)
Close Grip Dumbell Press (4 Sets:10-12 Reps)
Push Ups (1 Set: To Failure)

Tuesday: Back Day

Barbell Deadlift (4 Sets: 8-10 Reps)
Overhand Pull Up (4 Sets: 8-12 Reps)
Underhand Pull Up (4 Sets: 8-12 Reps)
One Armed Dumbell Rows (4 Sets: 8-12 Reps)
Read Delt Dumbell Flys (4 Sets 8-12 Reps)

Wednesday: Leg Day

You don't really have a squat rack so outside of
Dumbell Lunges (4 Sets: 10-15 Reps)
One Legged Dumbell Calf Raises (4 Sets: 10-15 Reps)
i'm not really sure what else you can do

Thursday: Shoulder Days

Barbell Military Press (4 Sets: 8-10 Reps)
Dumbell Shoulder Press (4 Sets: 8-10 Reps)
Arnie Press (4 Sets: 8-10 Reps)
Side Lateral SUPERSET Front Lateral Dumbell Raises (4 Sets: 10 Reps on each)

Friday: Arm Day
Barbell Bicep Curl SUPERSET Skullcrushers (3 Sets: 10 Reps on each)
Standing Dumbell Curl SUPERSET Overhead Tricep Press (3 Sets: 10 Reps on each)
Incline Seated Dumbell Curl SUPERSET Close Grip Dumbell Chest Press (3 Sets: 10 Reps on each)
21's (7 Lower Range Barbell Curl: 7 Upper Range Barbell Curl: 7 Full Barbell Curl)

 

[cptkirk]

i'd condense a lot more then that - 5 days in the gym with pre season in full swing? good luck

but what he said about strength is true...players always say they need to get bigger which they usually equate to stronger but rarely does because as the goals are different then so must be the training

i'd focus on a few exercises and get really strong on them

 

[Macca_]

All depends on how much weight you have for your dumbell/barbell
To be honest mate it's worth biting the bullet and joining a gym IMO

For aesthetic size

Monday: Chest Day

Barbell/Dumbell Bench Press FLAT (4 Sets:8-12 Reps)
Barbell/Dumbell Bench Press INCLINE (4 Sets: 8-12 Reps)
Dumbell Flys (4 Sets: 10-12 Reps)
Close Grip Dumbell Press (4 Sets:10-12 Reps)
Push Ups (1 Set: To Failure)

Tuesday: Back Day

Barbell Deadlift (4 Sets: 8-10 Reps)
Overhand Pull Up (4 Sets: 8-12 Reps)
Underhand Pull Up (4 Sets: 8-12 Reps)
One Armed Dumbell Rows (4 Sets: 8-12 Reps)
Read Delt Dumbell Flys (4 Sets 8-12 Reps)

Wednesday: Leg Day

You don't really have a squat rack so outside of
Dumbell Lunges (4 Sets: 10-15 Reps)
One Legged Dumbell Calf Raises (4 Sets: 10-15 Reps)
i'm not really sure what else you can do

Thursday: Shoulder Days

Barbell Military Press (4 Sets: 8-10 Reps)
Dumbell Shoulder Press (4 Sets: 8-10 Reps)
Arnie Press (4 Sets: 8-10 Reps)
Side Lateral SUPERSET Front Lateral Dumbell Raises (4 Sets: 10 Reps on each)

Friday: Arm Day
Barbell Bicep Curl SUPERSET Skullcrushers (3 Sets: 10 Reps on each)
Standing Dumbell Curl SUPERSET Overhead Tricep Press (3 Sets: 10 Reps on each)
Incline Seated Dumbell Curl SUPERSET Close Grip Dumbell Chest Press (3 Sets: 10 Reps on each)
21's (7 Lower Range Barbell Curl: 7 Upper Range Barbell Curl: 7 Full Barbell Curl)

There is no way that I can do five days of gym on top of preseason.

 

[FlowersByIrene]

There is no way that I can do five days of gym on top of preseason.

There is always a way

 

[Macca_]

There is always a way

Sounds like I'll be worn out before the season even starts.

 

[The_Answer3]

James Harden up brah. You want dem gains?

 

[mcgarnacle]

flowers' bodybuilding routine wont help you now. plus it's a bodybuilding program. a lot of it isn't functional for what you are preparing to do. besides, to get the benefit for the all that work you put in doing it (20 sets for 8-12 reps ), you'll have to maximise recovery & eat a shit load of clean food, or if you want to cheat - a cycle or two.

the most important set is the first work set of each exercise. if the intensity of your lifting is where it should be, 2 or 3 sets tops of 6-8 reps per exercise is sufficient. lift 3 times a week max with an alternating lower/upper split. get out of the gym in 45mins, fuel up & recover so you can maximise benefits for the effort you put in, and prepare/complete your running and skill sessions.

 

[FlowersByIrene]

flowers' bodybuilding routine wont help you now. plus it's a bodybuilding program. a lot of it isn't functional for what you are preparing to do. besides, to get the benefit for the all that work you put in doing it (20 sets for 8-12 reps ), you'll have to maximise recovery & eat a shit load of clean food, or if you want to cheat - a cycle or two.

the most important set is the first work set of each exercise. if the intensity of your lifting is where it should be, 2 or 3 sets tops of 6-8 reps per exercise is sufficient. lift 3 times a week max with an alternating lower/upper split. get out of the gym in 45mins, fuel up & recover so you can maximise benefits for the effort you put in, and prepare/complete your running and skill sessions.

I told him he wants a strength building routine
But he said he wanted size not strength

And i clearly said at the top of my post that was for aesthetic size

 

[mcgarnacle]

I told him he wants a strength building routine
But he said he wanted size not strength

And i clearly said at the top of my post that was for aesthetic size

yeah i know, but then you follow it up with 'there's always a way'.

there's no way (well probably on a cycle) to do the lifting you prescribed as well footy pre-season with it being effective at maximising gains. there was a time for your program in october & november, but it's pointless now. even if he did take it on at the end of last season, if he didn't lift with sufficient intensity on every set (which can be mentally extremely difficult on a high volume program such as that over several weeks), and if he wasn't disciplined out of the gym, i doubt he would have benefited from it that much.

 

[Thurlow2Mackie]

Hey guys, what kind of workout should I do if I want to get a lot of lean muscle, like Andrew Mackie? My biceps and chest are too large at the moment and I am at 10% body fat.

 

[George Washington]

Hey guys, what kind of workout should I do if I want to get a lot of lean muscle, like Andrew Mackie? My biceps and chest are too large at the moment and I am at 10% body fat.

3*10 isometric bicep holds.

a.k.a stop putting food in your mouth.

 

[lysp]

Hey guys, what kind of workout should I do if I want to get a lot of lean muscle, like Andrew Mackie? My biceps and chest are too large at the moment and I am at 10% body fat.

Lean muscle is just used as a marketing tool.

Gain weight - you'll add muscle and some fat.
Lose fat - you'll drop mostly fat and possibly slightly bit of muscle.

Congrats, you now have lean muscle.

You need to accept some fat gain to build muscle, you can gain at a slower rate, however you may not be maximising your growth potential by doing that.

 

[rocker_oz33]

Woke up early could'nt sleep had nothing to do with the hot night everyone is talking about.Anywoo got to the gym @6.30 I could believe the amount of people in there at least i got a squat rack straight away.

 

[Shaucob_Burjan]

Can you gain strength (ie lift more) while cutting?

 

[lysp]

Can you gain strength (ie lift more) while cutting?

Ofcourse, you should aim to slowly increase your lifts (or at least maintain) during a cut.

Progress is slower, but no reason why you lifts shouldn't go up during a cut.

If my lifts go down i see that as a failed cut.

Also having the mindset of "lifts will decrease during the cut" will cause you to slack off and unnecessarily reduce weights.

 

[rocker_oz33]

Does anyone know how to improve grip? I have been losing grip on my deads on my right hand,seems strange to me i'm right handed.Would something like farmers walk help.

 

[Vincent Chase]

My lifts have stalled during my cut.

 

[estibador]

Does anyone know how to improve grip? I have been losing grip on my deads on my right hand,seems strange to me i'm right handed.Would something like farmers walk help.

I just bought straps for deadlifting a few weeks ago - it's amazing how much easier the weight goes up when the pressure is off the weak point of your grip.

I still do all my warm up sets (up to about 90% of work set weight) strap-less though.

 

[Shaxx Attaxx]

Farmers would would be a big help, they have helped me immensely with my grip and posterior chain.
Even just picking up some heavy weight and seeing how long you can hold it for, then try to beat it next session. I never use straps and I haven't needed to use them for a very long time. I see them as a bit of a cop out.