| Whole Body Workouts; How to Balance them | |
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| Tweet Topic Started: Aug 24 2005, 09:33 AM (251 Views) | |
| HumphreysCraig00 | Aug 24 2005, 09:33 AM Post #1 |
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What Kind of routine would you do to get the proper balance of intensity and volume? My Gym will be ready soon so am looking for something to do. |
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| sqeezemasterflash | Aug 24 2005, 02:13 PM Post #2 |
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Now you're boring us
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Here's one example that could be done 2 or 3 days per week Oly pull Overhead Back Work - e.g. row/chin Squat/Dead variations Lower accessory - e.g. GM/RDL Throw grip and abs into the mix and you're set |
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| HumphreysCraig00 | Aug 24 2005, 02:49 PM Post #3 |
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That sounds good. This is one I was thinking about. Exercise Type (Day 1, Day 2, Day 3) Squat Variation (Front, Back, O/Head) Overhead work (Standard, Push Press, Standard) Bench Variant (Close Grip, Lockouts, Bench Press) Back Variant (Clean and Press, Off Rack Deads (knee height), Standard Deads) Back Work (Rows, Pullups (When Capable), Rows) Accesory (Calve work, Surgs and Abs, Bicep Work) Grip (Static Holds and Gripper work) I would like that (as I like to do alot in the gym) but I dont know if it would be overtraining.
And if I do keep your Idea, would dropping the back accesory work be alright (an possibly replace it with something else), as it causes me pain, likely because of bad form. |
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| sqeezemasterflash | Aug 24 2005, 03:00 PM Post #4 |
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Now you're boring us
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It's probably not too much, but I'd simplify it a bit. At your level you don't need to worry as much about lockouts. Just work hard at the basic lifts. Getting too fancy too fast has slowed my progress to no end. I've noted changes in red Squat Variation (Front, Back, O/Head) Overhead work (Standard, Push Press, Standard) Bench Variant (Bench Press, CG Bench, Bench Press) Back Variant (Power Clean, Power Clean, Standard Deads) Back Work (Rows, Pullups (When Capable), Rows) Accesory (Calve work, Surgs and Abs, Bicep Work) looks good, but I wouldn't worry too much about calves and biceps. Use that time to do more abs and lower back stuff Grip (Static Holds and Gripper work) Don't forget to do some sort of pinching or thick bar so you don't neglect your thumbs |
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| HumphreysCraig00 | Aug 24 2005, 03:14 PM Post #5 |
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Squat Variation (Front, Back, O/Head) Overhead work (Standard, Push Press, Standard) Bench Variant (CG Bench, Bench Press, CG Bench) (just thought I'd have CG's more often as I want to emphasise my tri, sover my chest) Back Variant (Power Clean, Power Clean, Standard Deads) Back Work (Rows, Pullups (When Capable), Rows) Accesory (RDL and Situps, Wieghted Situps, Surgs and Hyper extensions (I love tarps)) Grip (Static Holds and Gripper work) Thanks for the Help, I am planning on getting a thick bar as soon as possible and Using it for everything once I get it. Should work my grip well) That looks good will be doing that. Once again, thanks for the Help |
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| sqeezemasterflash | Aug 24 2005, 03:28 PM Post #6 |
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Now you're boring us
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A thick bar is a great idea. Just make sure you aren't using it for too many things, as you grip will tire and limit the poundages in the other lifts. I'm sure you'll find the balance to it quickly. You can make your own thick bar for cheap. Just go to the hardware store and buy a 7' lenght of 2" OD pipe. Then go to McMaster-Carr and search for set screw collar. Buy a pair of 2" ID collars, tighen them onto your bar, and bam, you've got an axle for about $20. |
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| HumphreysCraig00 | Aug 24 2005, 04:41 PM Post #7 |
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I already know someone off another forum that makes them on order, I'd rather he did it as everything I try to make falls apart lol :P |
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