good to see you back kirky!
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Weight Training: For Beginners - Critique my program/Q & A
- Thread starter `kURupT
- Start date
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Just did 10 weeks of a 3 day full body that looked like:
Squats, Bench, Pull ups
Squats (80%), Deads, Military,
Squats, Bench, Chins,
alternating Bench and Military on different weeks.
Felt like a bit of a change from the full body.
Anyway, in regards to "under resting", what are your tips?
Apart from trying to increase protein and calories, anything else you'd suggest?
what are you trying get from this progam?
Basically, mass.
you need more volume then...maybe this:
day 1 - squat focus
front squat to 3 rep max
back squat to 3 rep max from front squat max
top back squat from pins to 3 rep max from back squat max
bench press to 3 rep max
day 2 - upper body press focus
military press to 3 rep max
incline press to 3 rep max from military pres max
bench press x 3 rep max from incline press max
deads to 3 rep max
day 3 - deads focus day
sumo deads to 3 rep max
deads to 3 rep max from sumo max
rack pull to 3 rep max from deads max
military press to 3 rep max
so squat day might look like this:
work up to front squat in 6 - 8 sets using small wt jumps (2.5 - 5kgs per set) so say you get to 50kgs then back squat starts at 50 and do the same where you might get to 70kgs then top back squat from that wt to max
make sure all reps are explosive and accelerative, if your grinding reps out then you've too far
yes full body but plenty of volume for the main movement patterns
pop back work (rows and pulls) in btw upper pressing sets but stop when you get to the last 2 - 3 sets of each variation
day 1 - squat focus
front squat to 3 rep max
back squat to 3 rep max from front squat max
top back squat from pins to 3 rep max from back squat max
bench press to 3 rep max
day 2 - upper body press focus
military press to 3 rep max
incline press to 3 rep max from military pres max
bench press x 3 rep max from incline press max
deads to 3 rep max
day 3 - deads focus day
sumo deads to 3 rep max
deads to 3 rep max from sumo max
rack pull to 3 rep max from deads max
military press to 3 rep max
so squat day might look like this:
work up to front squat in 6 - 8 sets using small wt jumps (2.5 - 5kgs per set) so say you get to 50kgs then back squat starts at 50 and do the same where you might get to 70kgs then top back squat from that wt to max
make sure all reps are explosive and accelerative, if your grinding reps out then you've too far
yes full body but plenty of volume for the main movement patterns
pop back work (rows and pulls) in btw upper pressing sets but stop when you get to the last 2 - 3 sets of each variation
inside_player
Debutant
Sunday 4 x6
Deads/Bench superset with db row
Miliatry press superset hanging rows
Squat
Bulgarian Split Squat superset with chin ups
Corrective posture work (rolled shoulders)
Ab variations
Tuesday 5x5
Dead
Bench
Rows
Chin
Squat
Abs
Posture work
Thurs 3 x 8 - focus on speed and power with good form
Kettle Bell Swings
Single leg deadlifts
Split squats
Box Jumps
Chinups
Abs
Posture
I have rolled shoulders as a result of my occupation to i have tried to reduce chest work and increase back strength. I also have a right knee problem which i am trying to improve by single limb strength work ( i think it has restricted my squat thus far)
Ur thoughts on my 5x5 ratios for the big 3 (I weigh 80kgs)
Dead 130kgs = 1.6x bw
Squat 90kgs = 1.1 x bw
Bench 85ks = ~ 1 x bw
Deads/Bench superset with db row
Miliatry press superset hanging rows
Squat
Bulgarian Split Squat superset with chin ups
Corrective posture work (rolled shoulders)
Ab variations
Tuesday 5x5
Dead
Bench
Rows
Chin
Squat
Abs
Posture work
Thurs 3 x 8 - focus on speed and power with good form
Kettle Bell Swings
Single leg deadlifts
Split squats
Box Jumps
Chinups
Abs
Posture
I have rolled shoulders as a result of my occupation to i have tried to reduce chest work and increase back strength. I also have a right knee problem which i am trying to improve by single limb strength work ( i think it has restricted my squat thus far)
Ur thoughts on my 5x5 ratios for the big 3 (I weigh 80kgs)
Dead 130kgs = 1.6x bw
Squat 90kgs = 1.1 x bw
Bench 85ks = ~ 1 x bw
4 x 6 = 25
5 x 5 = 25
3 x 8 = 24
5rm = 87%
6rm = 84%
8rm = 77%
there's not much difference from each day
ratio's are alright but everyone's could be better so keep progressing
5 x 5 = 25
3 x 8 = 24
5rm = 87%
6rm = 84%
8rm = 77%
there's not much difference from each day
ratio's are alright but everyone's could be better so keep progressing
In season training program for footy using WS4SBs as a template:
Bench press work up to 5RM
Blackburns
Reverse lunges 3 sets of 8
Rows 3 sets of 10-12
DB shrugs 3 sets of 10-12
ab circuit 2x
WORKOUT 2
Box jumps/depth jumps 3x3
Box squats/normal squats 6 sets of 2, 60%
5 sets of 2, 70%
3 sets of 1, 80%
DB incline bench 3 sets of 8-12
Rear delt flyes 3 sets of 12-15
Abs/low back superset 2-3 supersets of abs with 45 degree back raise
Thoughts? Any exercises that really aren't necessary? Not sure what the benefits of the DB shrugs would be.
Bench press work up to 5RM
Blackburns
Reverse lunges 3 sets of 8
Rows 3 sets of 10-12
DB shrugs 3 sets of 10-12
ab circuit 2x
WORKOUT 2
Box jumps/depth jumps 3x3
Box squats/normal squats 6 sets of 2, 60%
5 sets of 2, 70%
3 sets of 1, 80%
DB incline bench 3 sets of 8-12
Rear delt flyes 3 sets of 12-15
Abs/low back superset 2-3 supersets of abs with 45 degree back raise
Thoughts? Any exercises that really aren't necessary? Not sure what the benefits of the DB shrugs would be.
- with all the running and jumping you do during a game and training, you don't more jumping
- you'll rue the day you did reverse lunges during the in season, a lot of eccentric stress resulting in a lot of soreness...again with all the single leg stuff you already do (running, sprinting, 1 legged jumps for marks) you shouldn't need more
- gridiron players need a shit load of shoulder stability from getting smashed by 350pd blokes, that's why shrugs are in there...as well as protecting the neck
- no plyo's needed again
- might not need that much volume for squats either...maybe 2 x 2 at 60, 70, 80% and every 3rd week do 1 set at 90%
- make rear delt another row variation
in my manual there is only 3 exercises per session, you're only going for maintenance at this time of the year
- you'll rue the day you did reverse lunges during the in season, a lot of eccentric stress resulting in a lot of soreness...again with all the single leg stuff you already do (running, sprinting, 1 legged jumps for marks) you shouldn't need more
- gridiron players need a shit load of shoulder stability from getting smashed by 350pd blokes, that's why shrugs are in there...as well as protecting the neck
- no plyo's needed again
- might not need that much volume for squats either...maybe 2 x 2 at 60, 70, 80% and every 3rd week do 1 set at 90%
- make rear delt another row variation
in my manual there is only 3 exercises per session, you're only going for maintenance at this time of the year
evo
Let's hit the f*ken road!
I'm finding my current program seems to now be in a less than efficient order. Currently I train triceps really hard (love skull crushers) and as result the following shoulder day is less than premium due to tricep DOMS
Interested in opnions on how would be best to arrange it.
I work two days on, one day off- rolling.
So it's currently:
Tuesday: Chest, Tri
Wednesday: Shoulders, abs
Thursday:rest
Friday: Lower body ( quads, calves + deadlift)
Saturday: Back, biceps
Sunday: rest
Monday: Chest, tri
etc.
I'm also thinking that I don't have a big compound move on shoulder day apart from perhaps Military Press which isn't really a big one.
Would it make sense to move deadlifts from Lower body day (where i already focuss heavily on squats) to shoulder day?
Keen to get shoulders up, they're my weakest body part
Interested in opnions on how would be best to arrange it.
I work two days on, one day off- rolling.
So it's currently:
Tuesday: Chest, Tri
Wednesday: Shoulders, abs
Thursday:rest
Friday: Lower body ( quads, calves + deadlift)
Saturday: Back, biceps
Sunday: rest
Monday: Chest, tri
etc.
I'm also thinking that I don't have a big compound move on shoulder day apart from perhaps Military Press which isn't really a big one.
Would it make sense to move deadlifts from Lower body day (where i already focuss heavily on squats) to shoulder day?
Keen to get shoulders up, they're my weakest body part
this the problem with bodypart splits, its hard to fit all the good stuff in without overlapping on another day - for 4 days a week you can't go past upper/lower split
if shoulders are your main focus then triple your volume for them and put everything else on maintenance, especially chest and tri's
so you might go with:
m - heavy shoulders, tri's
tu -
w - functional hypertrophy shoulders, squats
th -
f - bodybuilding hypertrophy shoulders, chest
sa - deads, back, bi's
su -
heavy shoulders - military press work up to 3 rep max then from the finishing wt continue with push presses continuing into high pulls
functional shoulders - standing 1 arm db shoulder press s/s wide grip upright row x 5 - 8 reps
bodybuilding shoulders - face pulls, rear delt raises, lateral raise variations, front raise variations x 10+ reps however you want
keep chest and tri's down to 20 reps per session at max and probably less would be better
if shoulders are your main focus then triple your volume for them and put everything else on maintenance, especially chest and tri's
so you might go with:
m - heavy shoulders, tri's
tu -
w - functional hypertrophy shoulders, squats
th -
f - bodybuilding hypertrophy shoulders, chest
sa - deads, back, bi's
su -
heavy shoulders - military press work up to 3 rep max then from the finishing wt continue with push presses continuing into high pulls
functional shoulders - standing 1 arm db shoulder press s/s wide grip upright row x 5 - 8 reps
bodybuilding shoulders - face pulls, rear delt raises, lateral raise variations, front raise variations x 10+ reps however you want
keep chest and tri's down to 20 reps per session at max and probably less would be better
evo
Let's hit the f*ken road!
jeebus, that's a lot of shoulders. seem like not enough rest in between for them.
Anyway, some good food for thought. I quite like the idea of splitting chest and tris up and doing shoulders both those days.
cheers dude.
Anyway, some good food for thought. I quite like the idea of splitting chest and tris up and doing shoulders both those days.
cheers dude.
when you need to bring something up you've got to smash it and purposefully overtrain the area...then you rest it and the muscle supercompensates by getting bigger then it normally would as the workload is so high
you should get to the point where the heavy day has you not being able to reach your top lift you did in week 1 or 2 so you actually goes backwards which means you're on the same track
you should get to the point where the heavy day has you not being able to reach your top lift you did in week 1 or 2 so you actually goes backwards which means you're on the same track
Slim Charles
Rookie
Hey, I started doing dead lifts today at the gym and have pulled up very sore in the adductor's and groin area, just wondering if this is normal, and if maybe this is a result of doing them incorrectly?
short anatomy lesson
hip extension is when your leg goes back behind your body and if your lucky your glutes will do the job on their own
hip extension can actually be performed by the glute (primary), adductor magnus (secondary) and hamstrings (thirdly)
unfortunately most people's glutes don't work which shifts the stres to the add mag and hams
this is why you're sore in the adductors so get those glute firing
hip extension is when your leg goes back behind your body and if your lucky your glutes will do the job on their own
hip extension can actually be performed by the glute (primary), adductor magnus (secondary) and hamstrings (thirdly)
unfortunately most people's glutes don't work which shifts the stres to the add mag and hams
this is why you're sore in the adductors so get those glute firing
Slim Charles
Rookie
Thanks kirky and ben. Am going to start doing more leg work and will definitely incorporate the glutes.
in short... 'you can do it put yo ass into it'
Slim, pretty sure he's referring to making sure you're getting correct muscle recruitment & activation (ie, you're doing it wrong) rather than different exercises.
You might have to ask a PT, or instructor to point out exactly where you're going wrong, probably just a technique thing that's hard to find out over the net.
Kong
Hall of Famer
- Oct 11, 2007
- 32,196
- 16,868
- AFL Club
- Essendon
Hey Ben, could you show me exactly what you mean with that band stuff? Got some more info/youtube etc?
Cheers.
Cheers.
Kong
Hall of Famer
- Oct 11, 2007
- 32,196
- 16,868
- AFL Club
- Essendon
Ta. So what's the benefit of that; keeps the legs locked into position to put more emphasis on the glutes, and less on the adductor?
gives a little more glute medius activation but basically teaches you to push out during a squat
Yep like that youtube clip, obviously the tighter the band the more glute you will use. Do this for a few sets of below parallel squats and you're in for some serious doms!
I use a band like this for nearly all my heavy lower body compounds.
I use a band like this for nearly all my heavy lower body compounds.
Re: Weight Training Program
Can anyone point me in the direction I need to go to build strength for sailing? I've moved onto bigger boats this season and I'm struggling to sheet sails on under heavy conditions.
I presume I will need a program that focuses on core and upper body? I do not want to become too top heavy but I do need to get some more strength in my arms. The slimmer build I currently have just isn't cutting it.
Can anyone point me in the direction I need to go to build strength for sailing? I've moved onto bigger boats this season and I'm struggling to sheet sails on under heavy conditions.
I presume I will need a program that focuses on core and upper body? I do not want to become too top heavy but I do need to get some more strength in my arms. The slimmer build I currently have just isn't cutting it.
