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Movin' to the weights room- please adapt my program!

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  • Movin' to the weights room- please adapt my program!

    Finally I've joined a gym and had my induction to the free weights room. No longer just for the boys...

    The PT gave me the following exercises, which Im thinking I'll do low weight/high rep for a couple of weeks to ensure my form is good, and then drop some of them and ramp up the weights (3 sets approx 5reps?) thoug your advice would be awesome! (thinking of dropping exercises marked with *)

    Warm-up: 5-10min cardio.
    Assisted chin ups (machine) 2 sets/10 reps
    Pushups: 3 sets/12 reps
    Deadlift: 3 sets/12 reps
    *Tricep rope pulldown: 2 sets/12 reps //superset with tricep dips using 7kg weight
    Squats: 3 sets/12 reps
    *Lunges: 3 sets/12 reps, no weight as my R knee has had an op and want to build up slowly
    *Leg extensions: 3 sets/12 reps
    Plank: ugh. 1min and build up from there.
    Stretch.


    Thanks in advance

  • #2
    Why do you want to drop those exercises? Do they hurt in a bad way? Is there something else you think is more effective?

    I would ask the PT what the purpose is for those exercises, and ask for alternatives that you can tolerate, or ask if you can drop them out. Or else I would just make an executive decision and not do them. I'm not sure how much help a bunch of strangers on the internet can be when it comes to rehab in a specific individual.

    Personally, I'm not a fan of tricep extensions nor leg extensions- they put weird stresses on my elbows/knees for minimal results, but maybe that's because I haven't done them since my knee was busted up and I was trying to rehab it. The best thing I ever did for my knee was squatting- bodyweight at first, then under a bar.

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    • #3
      Needs more squats. 3 x 5 for sure.
      The Champagne of Beards

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      • #4
        Originally posted by RichMahogany View Post
        Needs more squats. 3 x 5 for sure.
        Also yoga pants.

        Sent via F-22 Raptor

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        • #5
          Just take it easy on the 5-10 min cardio, just do some slow walking for 5 mins or so. Loosen up your shoulders, neck, do some bodyweight squats, get some blood flowing in.

          This is the program I'm using at the mo...

          Tuesday
          Deadlift
          Chin ups
          Standing overhead press

          Friday
          Squat/(feel free to substitute lunges)
          Dips
          Incline dumbbell bench press.

          Drop the tricep workout (they will get worked from the dips and bench).
          Drop the abs (they will get worked from the deadlifts, chins, OHP, and squats, especially when things get heavy).
          Drop the leg extensions, your legs get worked from deadlifts and squats/lunges.

          If you can't manage a dip or a chin, then use your legs to jump to the top and then slowly lower yourself.

          3 sets x 5 reps sounds good, and use linear progression. Start with an empty Olympic bar (20kg) and each time you successfully get 3 x 5, add 5lbs (2.5kg) to the bar for next time.

          :-)

          My PB & Workout Log
          My PB Journal

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          • #6
            Can't fault the monk on this...that's almost exactly what I do with three or four days between sessions and lots of quality food and rest. If my back muscles are sore from the deadlifts the I may have a day with no squats and or deadlifts and do bench pressing and dips but the key is to use as many of your bodies muscles as you can with each exercise. Machines have a place in my workout but only right at the end to finish off my quads if I have been squatting etc
            Man seeks to change the foods available in nature to suit his tastes, thereby putting an end to the very essence of life contained in them.
            www.primaljoy.co.uk

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            • #7
              Why mess around with all the complexity? Just jump into something like a dead-simple Stronglifts 5x5 routine, and off you go! You'll be the toast of the weight room in no time.

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              • #8
                3 sets of 12 reps on deadlift would be something I would re-think. 1 or 2 sets of no more than 8 if you are doing full deadlift, not the straight-legged one. Give the whirl to the rest. PT must have had his or hers reasons to come up with the programme.
                My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                When I let go of what I am, I become what I might be.

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                • #9
                  Did it ever occur to any of you that the original poster never stated her goals? How in the world can you give advice when you don't know what she's trying to achieve? It doesn't make any sense.
                  Yeah, my grammar sucks. Deal with it!

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                  • #10
                    Everybody is Karnac on the internet.

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                    • #11
                      Originally posted by Kharnath View Post
                      Did it ever occur to any of you that the original poster never stated her goals? How in the world can you give advice when you don't know what she's trying to achieve? It doesn't make any sense.
                      Well, she wants to achieve something in a room full of weights. What are her possible goals? To lose weight? Gain weight? Become athletic? Become strong? I stand by my advice in any of those cases, with the assumption that she's a novice lifter. Which is a pretty safe assumption, because intermediate and advanced lifters don't ask these questions on nutrition boards on the internet. You may call me Sherlock if you like.
                      The Champagne of Beards

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                      • #12
                        Originally posted by RichMahogany View Post
                        [...] You may call me Sherlock if you like.
                        I'll call you ignorant if you think Starting Strength or sets of fives are optimal for everything.
                        Yeah, my grammar sucks. Deal with it!

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                        • #13
                          Originally posted by Kharnath View Post
                          I'll call you ignorant if you think Starting Strength or sets of fives are optimal for everything.
                          They're optimal for a novice lifter, which the OP clearly is.

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                          • #14
                            Originally posted by quikky View Post
                            They're optimal for a novice lifter, which the OP clearly is.
                            ding ding. Novice lifters get to be ignorant. They don't need to do bodybuilder set/rep schemes because they're too weak to invoke much adaptation at all from any weight they can lift 12 or 15 times. They need shorter sets with heavier weight at least at first. You know, while they're a novice.
                            The Champagne of Beards

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                            • #15
                              Originally posted by quikky View Post
                              They're optimal for a novice lifter, which the OP clearly is.
                              Optimal for what? She mentioned that she is recovering from a knee injury, and maybe that's why she's in the gym. Is 3x5 squats optimal for this purpose?

                              Personally, I don't think that's why she's in the gym. But I'd rather ask her what she's trying to achieve before I advice her to go with a 7x3 front squat routine. Sure, it helped me get closer to my goals, much like sets of five repetitions helped you guys get closer to your goals - but there's a pretty good chance her goals don't match our goals.
                              Yeah, my grammar sucks. Deal with it!

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