Workout Routines

[SCWolf]

Re: Workout Routines

this is my current routine:::

Monday
- 5x2 lat raise @80% 1rm s/s banded an wheel w/ ~60lbs **WARM UP**
- 10x10 dragon squat form ((hidden secret good luck figuring it out you amateur lifter [[tested athletes ONLY]])) @40%-60% W/ chains ever hear of speed strength???
-FEEL THE BURN FINISHER circuit no rest all burn
40x10 tricep pull
30x10 kork rows!
10x10 reverse band lunges

then finish with some wrist curls or a little walk!

Tuesday!!

-6x1 DL from defecit @ 120% (warm up)
-5x5 bench w/ boards and homo milk
-300 reps of HYPERTROPHIC AB EXTENSION FLEXATION

that's all Tuesday for SCULPTING

Wednesday (off, even need rest HGH boys don't talk about films we talk about slamming tight pussy)

Thursday more like

-8x4 front squat @70%
-6x7 zurcher squat @60% reverse bands
-1x50 overhead squat @3%
-3x1 pause box squat w/ pussy pad and cambered bar @200% need spotters isometric muscle isolation and speed strength max effort

Friday:::

-core; 10x2 hammer curls
- strict barbel rows 30x10 @ 70% deadloft 1rm
- hammer machine DEMOLISH press every plate available
-treadmill for 10 minutes cutting

Saturday
-hill sprints only

If u need any advice just pm me

You took so much time with this shit lmao

[NorthStrong]

Re: Workout Routines

idolers routine is almost exactly what i'd recommend

really emphasize the kork rows!

[SCWolf]

Re: Workout Routines

kork rows!

[Arch0wl]

Re: Workout Routines

- hammer machine demolish press every plate available

hahahahaha

[Adamaja456]

Re: Workout Routines

p90x3 - one workout every day. started back on feb 21st, finished my first round on may 21st and started a second round and as of right now ive lost 22 lbs. first round i focused mostly on the cardio workouts to lose my fat and now im doing it again with the various routines that utilizes weights and weight lifting. solid stuff. and even at only 30 mins a day, it definitely gets the job done. wow i sound like a damn infomercial. its a quality workout though, from my quads to my core and chest, and back, and arms, and everywhere else, im very pleased with what it can do. would recommend for anyone too poor or too lazy to get a gym membership.

also i modified this by ditching yoga, dynamix, and pilates and just substituting in another MMX or CVX or Accelerator workout(the three 'cardio' syle ones)

[Arkuski]

Re: Workout Routines

wtf is triometrics

[Vendetta21]

Re: Workout Routines

Yeah I've been interested in starting up P90X because I don't like gyms how hard was it to learn all the routines?

[Arch0wl]

Re: Workout Routines

P90X could be useful as a cardio routine, but it can't substitute for resistance training, which is extremely beneficial for long-term fitness. If your goal is cardiovascular improvement, then P90X could be useful as I understand it's fairly high-intensity and high intensity interval routines are proven in their effectiveness.

because I don't like gyms

This is a really strange reason to pick an exercise routine. Why don't you like gyms?

Either way, you shouldn't limit yourself to cardio-only because of this.

[NorthStrong]

Re: Workout Routines

IMO lifting weights should be lifting weights for the sake of getting bigger stronger and faster, not so much a tool for conditioning and general exercise like P90X prescribes.

I'd much prefer to squat or deadlift and do some hill sprints and get quality work done on both, rather than lifting light weights and not really getting stronger, and not really doing enough conditioning with the weights to give me a conditioning effect.

[SCWolf]

Re: Workout Routines

I don't like gyms

Not that there's anything wrong with not liking the gym, but if you don't mind me asking, why don't you like the gym?

[Arch0wl]

Re: Workout Routines

You *can* get the benefits of going to a gym without actually going to the gym if you buy a power rack at home. Keep in mind that this is at least a $600 and probably closer to $1000 or even $1500 investment, though.

http://stronglifts.com/power-rack-buyers-guide-gym-equipment/

Also, if you live in a place where you can't make much noise or if you live in an apartment on a higher floor and your floors aren't made of concrete, you definitely don't want to buy a power rack. But if you don't want to go to gyms, this is probably the only way to get full-body resistance training by yourself.

It's far cheaper and more practical in most cases to get a gym membership, since even at $30/month with signup fees you're only paying $400 yearly.

However, speaking from purely anecdote, I feel like most people "don't like gyms" because they've postured themselves as somehow above 'meatheads' or people who invest time into their physicality. Going to a gym and lifting weights would be putting themselves on a hierarchy that they've tried to say isn't worthwhile, either because they're above it because they're 'smart' or above it because muscles = gender and they're enlightened progressives who don't see gender or whatever. People you've labeled 'douchebags' might be better than you at something you're trying to be good at. For a certain kind of person who has invested a lot of self-esteem into their taste or intellect or nonphysical traits this is a kind of subordination that they're not willing to bear.

[Mahou]

Re: Workout Routines

P90X could be useful as a cardio routine, but it can't substitute for resistance training, which is extremely beneficial for long-term fitness. If your goal is cardiovascular improvement, then P90X could be useful as I understand it's fairly high-intensity and high intensity interval routines are proven in their effectiveness.

It is. Very useful too if you're the type of person who likes to go out and run a lot like long distance runners; however, even though you're building up your cardio ability, I found it to be quite helpful to get some resistance training in. It helps you become faster.

[idoler]

Re: Workout Routines

It is. Very useful too if you're the type of person who likes to go out and run a lot like long distance runners; however, even though you're building up your cardio ability, I found it to be quite helpful to get some resistance training in. It helps you become faster.

yr not wrong, but if you look @ any world class sprinter they aren't training using only HIIT/conditioning/whatever programming. a lot of full body movement (bread and butter lifts; squats, DL), probably "explosive" work (power cleans). practicing your running while becoming a lot stronger through stressing your body with those types of lifts is without doubt more beneficial then solely conditioning yourself.

there's more than one type of "fast".

endurance/long distance runners wouldn't apply the same principles because to succeed at running long distances it is more useful to be light and train for huge periods of exertion.

[NorthStrong]

Re: Workout Routines

It's important to consider that sprinting is the highest velocity / stress that the human body can achieve. So if any world class sprinter tried to run an all out sprint, their training for the next week or so would be down, simply due to the fatigue induced by that sprint.

That same principal applies to all sports, and is why people train using both specific and general means, as well as training submaximally for the most part.

A marathoner does not run marathons to get better at them, they run portions of the race, work on running technique, etc. A 100m sprinter will run tempo runs, 40m sprints, etc.

Charlie Francis has a lot of great information on this topic, as he is / was the best sprint coach in the world really.

An interesting anecdote is that Ben Johnson used to be able to squat 600x5 (i believe that's the right amount of reps). He was pretty damn strong and fast.

Because fast is a product of strong, and strong is a product of big. That is why sprinters are jacked. They're jacked to facilitate their ability to be strong, which enables their speed to happen. (more or less)

[Reach]

Re: Workout Routines

There's absolutely no way Ben Johnson could squat 600x5 lol.

Wives tales.

I don't doubt he was strong though.

With that said I've been training to become faster lately.