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From bodybuilder routine to pb workout

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  • From bodybuilder routine to pb workout

    Hey guys!

    I've done a bodybuilder routine so far -- 4 times a week, isolation exercises, as well as compound lifts.
    I prefer doing compound lifts, but am afraid I won't gain enough muscle from only those and without tricep kickbacks, curls and so on.
    PLUS I have no clue how to arrange the workout, so I train all my muscles during the week.

    I would want to stick with these exercises:

    Pullups
    Chinups
    Bench Press
    narrow Bench Press
    Lat Pulldowns
    Dips
    Squats
    Deadlift
    Pushups
    Hyperextensions
    Planks (and various other ab workouts)
    seated Cal Raises
    Leg Press
    Shoulder Press
    Bent Over Rowing (and variations on machines as well)
    Shrugs

    Plus I don't think just SHoulder Press is enough for a shoulder workout.. what about the back and front of the shoulder? Butterfly, Dumbbell Front Raises, Dumbbell Upright Rows, Dumbbell Side Raises, etc.?
    Grok from Germany

    Primal since End/Beginning of 2010/2011

  • #2
    For each workout, pick a compound squat, push, pull motion and do 3-5 sets of 5-8 reps.

    I personally like:

    Mon - Squat, Bench, Deads, Standing overhead press 3x5
    Tues - Core work (short workout) and stretching
    Wed - Hill sprints
    Th - Just walk and a stretch
    Fri - Power clean and press, weighted pullups, ring dips (or sometimes just pure bodyweight/plyo stuff like jump squats, muscleups, etc)
    Sa or Su - Yoga one day, other day is rest

    I haven't done any isolated arm movements in 2 years and my arms look great. Heavy shoulder press, ring dips and yoga are plenty for shoulders.

    You can sub walking, core, stretching, yoga with any of the stuff you like to do... like biking, swimming, pilates, hiking, etc.

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    • #3
      My questions are:

      1. What do you want how of lifting? To look uber buff? Since that will require roids (which I really don't recommend). To look toned? If so, what is your definition of toned?

      2. How long have you been lifting? What has been your routine?
      turquoisepassion - I MUST KNOW ALL THE THINGS

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      • #4
        Originally posted by Grafter View Post
        My questions are:

        1. What do you want how of lifting? To look uber buff? Since that will require roids (which I really don't recommend). To look toned? If so, what is your definition of toned?

        2. How long have you been lifting? What has been your routine?

        Well I wanna look something like that: http://2.bp.blogspot.com/_Bq59GiZEnL...death-race.jpg

        I wanna have functional muscles, but they shouldn't look like "nothing" you know.. you should see them. I have been lifting on and off since I've been 13 I think, I am 18 now, different routines, but mostly bodybuilders.. 5x5, 3x8, 3x10, 3x12, 4x8, 4x10, 4x12 and so on. Tricep kicksbacks, bicep curls and so on, but I've always been a fan of compound lifts as well, though I've stumbled across deadlifts only a couple of months ago, I knew about them before, but couldn't get the technique right, until a trainer at the bodybuilding studio told me about it.
        Grok from Germany

        Primal since End/Beginning of 2010/2011

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        • #5
          The problem with this many exercises is that you'll struggle to keep the quality up over the session. Stick to heavy compound lifts - this is where you will develop strength and muscle, not in the isolation work. What are your deadlift, squat and press numbers?
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          • #6
            Originally posted by Coach Palfrey View Post
            The problem with this many exercises is that you'll struggle to keep the quality up over the session. Stick to heavy compound lifts - this is where you will develop strength and muscle, not in the isolation work. What are your deadlift, squat and press numbers?
            Deadlift maybe 60kg - 132lbs
            Squats about 75kg - 165lbs
            Bench Press about 70kg 154lbs
            Shoulder Press I am not sure.. about 30kg - 66lbs -- I do it with a barbell, BUT it's in a machine, with hooks.. sometimes I do it free with 2 barbells.
            Grok from Germany

            Primal since End/Beginning of 2010/2011

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            • #7
              You belong to a bodybuilding gym... so they prescribe you a bbing routine.

              If you follow the routine I outline above and eat a lot following the primal guidelines.... you will look like that guy you posted.

              What's more functional... tricept kickbacks or hill sprints? Biceps curls or deadlines? An ab crunch machine or a yoga class?

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              • #8
                what's your height/weight, because those numbers aren't that big for having been lifting for a few years. I've been lifting heavy since the end of march and my numbers are:
                Deadlift: 200
                Squat 225
                Bench 165
                Press 95.

                Not that those are huge numbers either, but it seems like you've been stalled at doing high rep low weight stuff. I'd pick up Starting Strength by Mark Rippetoe and follow that plan for a while. You will put on muscle and get strong.

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                • #9
                  Originally posted by Abu Reena View Post
                  what's your height/weight, because those numbers aren't that big for having been lifting for a few years. I've been lifting heavy since the end of march and my numbers are:
                  Deadlift: 200
                  Squat 225
                  Bench 165
                  Press 95.

                  Not that those are huge numbers either, but it seems like you've been stalled at doing high rep low weight stuff. I'd pick up Starting Strength by Mark Rippetoe and follow that plan for a while. You will put on muscle and get strong.
                  I've been on and off training for several years. Done different training. Machines, free weights and then only crossfit or body weight workouts. I am 18rys old, 180cm and 73kg.
                  Grok from Germany

                  Primal since End/Beginning of 2010/2011

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                  • #10
                    I'd do starting strength... at 18 your numbers will skyrocket. You need some real strength.

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                    • #11
                      Originally posted by traintolive View Post
                      Hey guys!

                      I've done a bodybuilder routine so far -- 4 times a week, isolation exercises, as well as compound lifts.
                      4 times a week might be a lot, if you work every muscle each time. I like to work each muscle group twice a week, though for beginners the usual suggestion is three times.
                      Originally posted by traintolive View Post
                      I prefer doing compound lifts, but am afraid I won't gain enough muscle from only those and without tricep kickbacks, curls and so on.
                      Doing more exercises won't help, you risk overtraining each muscle. I do believe that most evidence shows compounds lifts to be superior to isolation exercises, so if you're going to do anything, do a big compound lift.
                      Originally posted by traintolive View Post
                      PLUS I have no clue how to arrange the workout, so I train all my muscles during the week.
                      As I said above, you could do 4 times a week. But maybe you'd work out pushing muscles one day (squat, bench, overhead press) and pulling the next (pullups, rowing, deadlifts), then repeat later in the week. Though you'd want to alternate the deadlifts with the squats, so you don't hit the legs every day. Less is more.

                      Originally posted by traintolive View Post
                      Plus I don't think just SHoulder Press is enough for a shoulder workout.. what about the back and front of the shoulder? Butterfly, Dumbbell Front Raises, Dumbbell Upright Rows, Dumbbell Side Raises, etc.?
                      Front delts assist very greatly in the bench press, and back delts in the rowing and chinning. It's enough.
                      "Thanks to the combination of meat, calcium-rich leaf foods, and a vigorous life, the early hunter-gatherers were robust, with strong skeletons, jaws, and teeth." - Harold McGee, On Food And Cooking: The Science and Lore of the Kitchen

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                      • #12
                        Thanks a lot, that really helped. I think I'll stick with 2-3 times a week and another day for sprinting and stretching and I'd include abs and lower back in 1-2 workouts. So do you think I should alternate each workout so one week I'll do pullups and the other chin ups instead? And then maybe one week pushups and the other dips? And then one week bench press and the other 45degree angle bench press?
                        Grok from Germany

                        Primal since End/Beginning of 2010/2011

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                        • #13
                          Don't over analize it... pick a push, pull and squat and go with it. If you feel like doing dips that day, do dips.

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                          • #14
                            Originally posted by arthurb999 View Post
                            Don't over analize it... pick a push, pull and squat and go with it. If you feel like doing dips that day, do dips.
                            yeah but I think I should change squats with lunges in repeat and stuff like that. Anyways, do you have a good plan to raise the weights? Maybe 5x5? And how much weight should I add each week?
                            Grok from Germany

                            Primal since End/Beginning of 2010/2011

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                            • #15
                              I'll third starting strength, it's 3x5 so slightly less volume than 5x5... The first few workouts will feel quite easy, but it'll soon get hard!

                              Starting Strength Wiki will tell you everything, how much weight to add etc etc. The Starting Strength book is an awesome form guide which I'd recommend

                              I've been doing it for the last few months and my squats gone from ~70kg - 102.5kg in that time and I've missed loads of workouts!

                              Give it a try and I think you'll like it!

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