FightingArts Estore
Pressure Points
From a medical professional, straight facts on where and how to hit that can save your life.
Stretching
Limber or not, anyone can add height and speed to their kicks with this method.
Calligraphy
For yourself or as a gift, calligraphy is special, unique and lasting.
Karate Uniforms
Look your best. Max snap. low cost & superior crafted: “Peak Performance Gold” 16 oz uniforms.

MOTOBU
Classic book translation. Hard to find. Not in stores.
Who's Online
0 registered (), 41 Guests and 4 Spiders online.
Key: Admin, Global Mod, Mod
Newest Members
AndyLA, danacohenn, ksusanc, kellypnik123, leyinn
22904 Registered Users
Top Posters (30 Days)
Dobbersky 15
cxt 8
trevek 6
futsaowingchun 3
JKogas 2
August
Su M Tu W Th F Sa
1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31
New Topics
Applied center line theory
by futsaowingchun
07/28/14 08:55 AM
centerline concepts
by futsaowingchun
07/14/14 10:49 PM
language of syllabus
by trevek
07/11/14 03:36 PM
ITF TaeKwonDo or Shotokan Karate????
by Dobbersky
07/10/14 07:14 AM
Anderson Silva - Leg Break
by Dobbersky
12/30/13 08:32 AM
Where Are They Now?
by Dobbersky
05/30/13 08:08 AM
Gi or no Gi Grappling?
by Prizewriter
04/16/12 02:48 PM
MMA - A passing Fad
by Dobbersky
04/12/12 11:16 AM
Throwing
by
04/23/05 10:58 PM
Recent Posts
ITF TaeKwonDo or Shotokan Karate????
by cxt
Yesterday at 12:01 PM
Gi or no Gi Grappling?
by Dobbersky
07/29/14 05:11 AM
Applied center line theory
by futsaowingchun
07/28/14 08:55 AM
centerline concepts
by futsaowingchun
07/28/14 08:53 AM
language of syllabus
by trevek
07/14/14 04:50 PM
MMA - A passing Fad
by Dobbersky
07/10/14 07:35 AM
Anderson Silva - Leg Break
by Dobbersky
07/09/14 06:13 AM
Throwing
by JKogas
07/03/14 07:40 PM
Forum Stats
22904 Members
36 Forums
35564 Topics
432457 Posts

Max Online: 424 @ 09/24/13 10:38 PM
Topic Options
#226190 - 01/28/06 06:13 PM Routine
FitnessFreak Offline
Member

Registered: 06/28/05
Posts: 40
Loc: Ireland, Leinster
Ok, as a routine goes, is this a bit bare?

Feb-05 Week 1
Mon/Tue/Fri

Bodyweight 154lb

Upper Body

Bench Press
8reps; 3 sets 125lb

Chinups
8 reps; 3 sets bodyweight

Press-ups
25 by 3 sets w/ 25lb plate

Core

Crunches
50 by 5 sets

Seated Row
45 reps; 3 sets 35lb

Lower Body

Quads
25 reps; 3 sets 35lb

Hamstring
25 reps; 3 sets 20lb

Cardio

5km roadwork Mon - Sat

HeavyBag
3 rounds by 3

I'm trying to gain mass but so far I've only managed to tone up.
Weight; 154lb
Height; 6'1

Need to get to 170lb by next January (muscle), could that be done in 12 months?

Is it a good idea to do a few muscle groups in one day, or split them up over the week? Feel free to critique or add to. I'm working on a trial and error system with this workout

Top
#226191 - 01/28/06 08:39 PM Re: Routine [Re: FitnessFreak]
Benjamin Offline
Member

Registered: 11/12/04
Posts: 301
Loc: S'pore
1. Take away the press-ups.

2. Reduce volume but increase intensity of crunches.

3. Replace seated rows with deadlifts.

4. For the legs, just squat for the moment.

5. When I was starting weightlifting, full-body workout works for me, since I was unable to recruit stabalisers. As you gain experience, it may be better for you to do splits.

Top
#226192 - 01/28/06 08:47 PM Re: Routine [Re: FitnessFreak]
Borrek Offline
Enthusiast

Registered: 01/05/06
Posts: 501
Loc: Ann Arbor, MI
Personally I would ditch the leg workout you have planned and learn to squat and deadlift. you'll hit your quads and hams.

Personally I like to segment my workout instead of doing a full body workout. I work out monday, tuesday, thursday, friday and train in a karate dojo (but do kata every day =) on monday, wednesday. On saturday I do yoga. generally my workout goes like this:

Day 1: Chest/Triceps

bench press
incline bench press, barbell or dumbbell
decline bench press or chest fly
triceps dip
skull crushers
rope pulldown

Day 2: Back/Shoulders
deadlifts
lat pulldowns
seated rows
lat pull over machine (dont know what this is really called)
shrugs
military press/dumbbell shoulder press
dumbbell lateral raise/upright shoulder rows

Day 3: Biceps/Lower Body
Pull ups
Barbell/Dumbbell curls
Preacher curls
hammer curls
squats
weighted lunges
box step ups

Day 4: Repeat Day 1 with an added ab and core workout

On different weeks I alternate between doing chest/triceps, and back/shoulders on day 1 and 4.

I never do legs twice in a week since it takes me so long to recover.

Top
#226193 - 01/28/06 09:14 PM Re: Routine [Re: FitnessFreak]
Cownose Offline
Veteran

Registered: 01/17/05
Posts: 1151
Since nobody else has mentioned it, I'll say it just in case: EAT. You won't gain weight unless you eat a ton of food, and you won't gain lean mass unless you eat clean food.

Edit: You'll probably need more volume in your program, but not as much as Borrek has listed there. That's going a little overboard in my opinion.


Edited by Cownose (01/28/06 09:16 PM)

Top
#226194 - 01/29/06 11:36 AM Re: Routine [Re: Cownose]
FitnessFreak Offline
Member

Registered: 06/28/05
Posts: 40
Loc: Ireland, Leinster
Ok, thanks for all the input.

About the splits (muscle groups per day), I'll stick with the full body workout until I build a good base, but I'll try it at a later date.

Why should I ditch the pressups thought ?

I should have mentioned that I do the chin-ups with a kind of a weighted vest thing, hence the reason for only 5 or 6 per set.

And with the whole food thing, I'm still trying to work out the whole 40, 40, 20 system, and work it into my diet. If anyone as any good siyes with info on this.

Top
#226195 - 01/29/06 03:02 PM Re: Routine [Re: FitnessFreak]
Happy Birthday Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Quote:


Why should I ditch the pressups thought ?





Its a question of balance. As it stands, you have 2 upper body pushing movements and only one pulling movement. A good solid 4 set of bench, 4 set of chins will give you appropriate volume and balance in upper body work.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

Top
#226196 - 01/29/06 03:41 PM Re: Routine [Re: Cord]
TimBlack Offline
Exalted

Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
Quote:

Quote:


Why should I ditch the pressups thought ?





Its a question of balance. As it stands, you have 2 upper body pushing movements and only one pulling movement. A good solid 4 set of bench, 4 set of chins will give you appropriate volume and balance in upper body work.




Cord's right. I know it's hard to believe at first, but it really is true. You'll notice that in my workout log, I only do 5*8 chest press and 5*8 chinup (and I don't usually make it to 8 reps). And I hurt like hell today (the day after). I'll still hurt tomorrow too. In fact, I won't be able to physically lift again till my next workout on tuesday. And that's done with two lifts. Never underestimate the power of compound lifts
_________________________
My Workout Log

Top


Moderator:  Cord, MattJ, Reiki 




Action Ads
1.5 Million Plus Page Views
Monthly
Only $89
Details

Self Defense
Offering stun guns, pepper spray, tasers and other self defense products not available in stores.

Pepper Spray
Online distributor of self defense supplies like videos, stun guns, Tasers and more.

Spy Cameras
Surveillance, Hidden Cameras, Nanny Cams, Digital Recorders, Spy Equipment, Pocket DVR's and more

Stun Gun
Wholesale Directlhy to the Public! Stun gun and Taser Guns and personal protection products. Keep your loved ones at home safe!

 

Unbreakable Unbrella

krav maga