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post #2351 of 4933 (permalink) Old 08-14-2012, 12:28 PM
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Re: Workout/Staying in Shape Thread

What's your routine? You don't need to do ab work if you're squatting and generally lifting heavy on the compound lifts. They get worked enough as it is and BF% is the key thing for abs.

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post #2352 of 4933 (permalink) Old 08-14-2012, 12:39 PM
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Re: Workout/Staying in Shape Thread

I don't have a routine yet, lol. I haven't worked out in a while apart from once or twice.
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post #2353 of 4933 (permalink) Old 08-14-2012, 12:49 PM
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Re: Workout/Staying in Shape Thread

http://www.wrestlingforum.com/11870479-post2283.html

Make sure each day contains one of the big three compounds. Push day - Bench Press. Pull day - Deadlifts. Legs day - Squats.

3/4 sets, 6-8 reps on these is a solid start.

HOL/Rush can probably weigh in with a better breakdown as I'm busy at work right now.

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post #2354 of 4933 (permalink) Old 08-14-2012, 01:04 PM
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Re: Workout/Staying in Shape Thread

Okay thanks.
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post #2355 of 4933 (permalink) Old 08-14-2012, 01:08 PM
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Re: Workout/Staying in Shape Thread

Sure.

I do the Deadlifts on leg days and work my pull-days around the various Rows and pull-ups. I work my legs really heavy on leg days that I can't do deadlifts properly on any other day. On the other hand, deadlifting on leg days and then working the shoulder some day after could overtrain the shoulder. It's important to balance out the routine so that everything gets hit strong and hard without over-exerting anything.

Pull: Deadlifts, Pull-ups/Chins, Barbell Rows, Cable Rows, Curls
Push: Incline/Flat Bench Press, Barbell/Dumbbell Shoulder Press, Dips
Legs: Leg-Presses, Squats (try the different kinds), Stiff-leg Deadlifts, Calf-Raises (if needed)

Throw abs in there somewhere, and rotate with enough rest. Feel free to research more exercises and incorporate them into the routine if you get bored.

Do cardio on off-days. Rest one or two days if you want to. Eat maintenance on work-out days and below on cardio/rest days.

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post #2356 of 4933 (permalink) Old 08-14-2012, 01:11 PM
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Re: Workout/Staying in Shape Thread

I was wondering if like just stepping or what I should call it I mean like jumping up and down on on feet and than the other. I really don't know how to explain It is kinda like jogging but not really. whatever if someone of you knows what I mean. I would like to know if that is as effective as jogging.
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post #2357 of 4933 (permalink) Old 08-14-2012, 01:15 PM
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Re: Workout/Staying in Shape Thread

Woah, you dead & squat on the same day, or am I misreading that? That's cray.

I'd like to recommend the Push Press to anyone looking for a great shoulder compound. Similar to Military except you do a little push with your legs to get the delts into a more comfortable position for the lift. You can load more on the bar without compromising ROM & it has great crossover benefits for the other push exercises like Bench.

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post #2358 of 4933 (permalink) Old 08-14-2012, 01:17 PM
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Re: Workout/Staying in Shape Thread

No. I deadlift one week, squat the next two weeks (training weeks, not 7 day weeks).

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post #2359 of 4933 (permalink) Old 08-14-2012, 01:20 PM
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Re: Workout/Staying in Shape Thread

hack squats with a barbell just look awkward.

HOL's breakdown is pretty solid DNoD. If you can't use a barbell and rely on machines then rows on machines are pretty handy as are the various lat pulldown machines. If you really can't bench press then a chest press on machine is a semi-analogous exercise, leg press and lunges if you can't squat.

squat + deadlift on the same day isn't the worst thing as long as you're not doing too many sets of either.

Quote:
Originally Posted by RevolverSnake View Post
I was wondering if like just stepping or what I should call it I mean like jumping up and down on on feet and than the other. I really don't know how to explain It is kinda like jogging but not really. whatever if someone of you knows what I mean. I would like to know if that is as effective as jogging.
is that a convoluted way of saying running on the spot?



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post #2360 of 4933 (permalink) Old 08-14-2012, 01:20 PM
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Re: Workout/Staying in Shape Thread

Yeah, I got thrown off by 'I do the Deadlifts on leg days', which as you can see is pretty misleading.

Crisis averted.

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