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Thread: Would this be a good workout?

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  1. #1

    Would this be a good workout?

    I was just thinking of different types of workouts and training and I was wondering on your opinion on this workout.

    It's just a rough idea so far but it makes use of the big 3 compound lifts, the deadlift, squat and benchpress. The routine is broken into 3 phases and it's a 3 times a week workout.


    Phase 1) 10min- warm up, mobility, stretching etc.

    Phase 2) Compound left: Deadlift (or squat or bench)

    3,4,5x5 (however you see fit)


    Phase 3) Circuit workout. Since in this case, you did the dead lift, the circuit might consist of exercises that might not put to much strain on your already worked out muscles. Same goes for the rest of the workouts.

    I dont know enough to write down a proper circuit but you get the idea.

    Each workout is a compound lift followed by a bw or lightweight circuit.

    What do you guys think??

  2. #2
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    You can handle more. Most guys want to be stronger, faster, flexible and injury free. IMO, the below satisfies the requirement in the most efficent way possible (the least amount of work/time).

    2x a week heavy squat, pull, push 3x5
    1x a week hill sprints (or indoor conditioning if the weather sucks... like 100 burpees for time)
    1x a week yoga (preferably at a studio)

  3. #3
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    I did a workout like this last week. Heavy deads followed by lots of pull-ups and push-ups. It was a great workout!

    Stop over-thinking it and start training.
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com


  4. #4
    My question, Al, is how do I know if im hitting the right amounts of each body part and not hitting to much of another??

    Like, now, I honestly feel like whiping out pushups and some planks, but I miss my back and my legs...
    how do you design your workouts??

  5. #5
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    Quote Originally Posted by LockieKermit View Post
    My question, Al, is how do I know if im hitting the right amounts of each body part and not hitting to much of another??

    Like, now, I honestly feel like whiping out pushups and some planks, but I miss my back and my legs...
    how do you design your workouts??
    First off, what are your goals? How big and how strong do you want to get?

    Second, realize that muscles don't grow by just using them. Growth is a hormonal response and in order to generate a substantial hormonal response, you need to stress your central nervous system. Push-ups sure feel like a hell of a workout depending on how many you do, but you're not causing much central nervous system stress unless you're doing them with someone standing on your back. I like breaking things up into two days:

    Chest/Back/Shoulders
    Legs/Arms/Abs

    Workout #1 would be:
    Deadlift
    Benchpress
    Bent-over Rows
    Overhead Press
    Weighted Pull-ups (get yourself a dip belt with a chain to hang weights off of)

    Workout #2 would be:
    Squats
    Weighted Chin-ups (again, get yourself a dip belt with a chain to hang weights off of)
    Standing Barbell Calf Raises
    Lateral Raises
    Heavy Straight Bar Curls
    Heavy Abdominal Press

    Then another day you can do some sprints.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

  6. #6
    Im 17, dont want to go to a gym, just want to do homeworkouts.

    I have a pull-up bar and some dumbells.

    I was thinking just, pushups, pull-ups, chin-ups, chair dips, squats, lunges, burpees etc.
    My goals? get a good body, gain strength, get fit.

    Obviously, im not going to get the kind of strength and muscle gains that come with heavy lifting, but hey? I like body weight stuff.

  7. #7
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    Quote Originally Posted by ChocoTaco369 View Post
    First off, what are your goals? How big and how strong do you want to get?

    Second, realize that muscles don't grow by just using them. Growth is a hormonal response and in order to generate a substantial hormonal response, you need to stress your central nervous system. Push-ups sure feel like a hell of a workout depending on how many you do, but you're not causing much central nervous system stress unless you're doing them with someone standing on your back. I like breaking things up into two days:

    Chest/Back/Shoulders
    Legs/Arms/Abs

    Workout #1 would be:
    Deadlift
    Benchpress
    Bent-over Rows
    Overhead Press
    Weighted Pull-ups (get yourself a dip belt with a chain to hang weights off of)

    Workout #2 would be:
    Squats
    Weighted Chin-ups (again, get yourself a dip belt with a chain to hang weights off of)
    Standing Barbell Calf Raises
    Lateral Raises
    Heavy Straight Bar Curls
    Heavy Abdominal Press

    Then another day you can do some sprints.
    Good workout plan. By the way what is about the diet plan to have a good body shape?

  8. #8
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    Quote Originally Posted by Flower View Post
    Good workout plan. By the way what is about the diet plan to have a good body shape?
    On workout days, I like to keep fat low. 40g or less. I shoot for the 20-30g range. I would eat around 300g of carbs on those days with around 200g coming around an hour after the workout. I only eat two meals a day and I like to do my workouts fasted, so the second meal would have the remaining 100g of carbs. The first meal would have higher GI carbs while the second meal would have lower GI carbs. Think white potatoes and white rice immediately post-workout and sweet potatoes and squash later in the day, or some bananas or something.

    On non-workout days (rest days, cardio days and anything with bodyweight BS) I keep carbs in the 50g range with 1g protein/lb body weight. The rest is made up of fat and fluctuates wildly depending on my calories. If I'm maintaining weight, it'll put it probably in the 80-90g range. If I'm cutting, it'll be in the 30-40g range.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

  9. #9
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    Just try to make sure you hit opposite muscle groups evenly. This can be done by using a split routine, or by doing full body workouts each time.

    Check out this post of mine, too: Al Kavadlo – We're Working Out! Avoiding Injuries in Strength Training

    Seriously though, there are many different ways to effectively train your muscles. Don't get overwhelmed by all your options, just start and you'll learn more as you go.
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com


  10. #10
    ohh, again, sorry to be a pain.

    But, is it bad to do pushups and pull-ups only or do I need to include shoulder pressing??

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