ShapeFit.com

Izayah516 · Joined: 05 Jun 2008 Posts: 20

I START MY WORKOUT OFF WITH:
40 CURLS ON EACH ARM/SETS OF 10
40 SHOULDER PRESSES/SETS OF 10
40 SHRUGS/SETS OF 10
200 PUSH UPS
10 SIT UPS
100 FLIES/SETS OF 10

GOOD OR BAD?

swanso5 · Posted: Sun Jul 13, 2008 12:45 am Post subject:

darius3000 · Joined: 31 May 2008 Posts: 42

Ok here's what I do:

Heavy Lower Body Day:
1. 5 min w.u. on cycle
2. 1 set 15 reps of isometric squats
3. 4 sets squats heavy wt to heavies 8, 8, 6, 4 reps
4. 4 sets deadlifts same as above
5. 3 sets leg press or leg ext same as above
6. 3 sets seated calf raises same as above

????

swanso5 · Posted: Sun Jul 13, 2008 11:34 pm Post subject:

not great either...

Christopheel · Joined: 02 Jul 2007 Posts: 931

BAD

and these aren't real pushups, unless you do them in 10-20 sets

read a bit around read the journal (look at houtson one, easy and really good workout)

darius3000 · Joined: 31 May 2008 Posts: 42

Wow. I was VERY disappointed to see the "not great either" comment. I thought it was a good workout and was going well for me. What do you suggest?

vamp · Joined: 01 Jan 1970 Posts: 640

sometimes you gotta wonder about muscle mags and what they are thinking lol. Why does everyone wanna do split workouts?

Full body workouts are the best 3x per week.

Compound exercises!

once you are in an ideal body percent and weight range continue with full body workouts!

After about maybe 2-3 years then look a splits.

What do you think all these muscle guys started off doing? They trained to get to the 4-5 days a week on weights, it takes time and conditioning!

cheers

swanso5 · Posted: Mon Jul 14, 2008 10:22 pm Post subject:

1 - iometric squats, why again? and hot do you do sets of 15?
2 - don't do ehavy squats and deads in the same session, alternate each lower body session
3 - pyramid sets are shit, you only get 1 set at your top wt...do warm ups sets then multiple sets at your heaviest wt
4 - leg ext/press...absoultely shithouse (sorry couldn't be any nicer there)
5 - calf work is not needed either

lower body days should look likethis:

1 - deadlift OR squats heavy
2 - single leg exercise
3 - glute/ham exercise (this may also be a single leg variation)
4 - 2 core movements

darius3000 · Joined: 31 May 2008 Posts: 42

lower body days should look likethis:

1 - deadlift OR squats heavy
2 - single leg exercise
3 - glute/ham exercise (this may also be a single leg variation)
4 - 2 core movements[/quote]

For #2 above, how about Bulgarian split squats or Stepups?
For #3, how about a dumbbell stiff legged deadlift?
For #4, how about leg raises?

swanso5 · Posted: Mon Jul 14, 2008 10:41 pm Post subject:

yes
yes
no - stability based core exercise such as prone ab brace or side ab brace hover, plank, prone bridge etc)