swanso5 wrote:if only having time for 1 set of each exercise than your probably doing too many shitty exercises...stick to the bid basic ones and do multiple sets of them instead of curls, extensions and raises...
i'll writew an article about preogram design and progression this weekend i think so wait for that
strenght training
Moderators: Boss Man, cassiegose
thank you swanso you understood prob, i have no time i can only spare 45 minutes 3-4 times a week i d be grateful if you will send me a work programme
Monday- total body that includes dead lift, squats, lunges (all one set of 10), shoulder workouts (shoulder press, front raise, side raise, shrugs), bent over rows, tricep extension, push down, abs workout- 10 minuts on exercise bike, or exercise bike + treadmill depending on body part trained
wed- either total body workout (that includes diff exercises like leg extension, leg curl, bicep curls, preacher curls, pecs, pushups etc that was not done on monday), sometimes i do upper body work out alone here
friday- total body workout (differnt exercises not done earlier this week), or lower body depending on what was done on wednesday
on all days i do 10 minutes cardio after weight training adn finish off with ab crunches (straight and side 25 times each) and leg raises. I have been doing all these exercises only one set of 10 each, in between days where i dont go to gym i take long walks if i get time
Hope this information is sufficient
wed- either total body workout (that includes diff exercises like leg extension, leg curl, bicep curls, preacher curls, pecs, pushups etc that was not done on monday), sometimes i do upper body work out alone here
friday- total body workout (differnt exercises not done earlier this week), or lower body depending on what was done on wednesday
on all days i do 10 minutes cardio after weight training adn finish off with ab crunches (straight and side 25 times each) and leg raises. I have been doing all these exercises only one set of 10 each, in between days where i dont go to gym i take long walks if i get time
Hope this information is sufficient
swanso5 wrote:post what ur currently doing and i'll modify that for now
try this:
monday
deadlifts 4 x 6 heavy
db row alternated with db bench press 3 x 8 - 10....row, 1min rest, bench, 1min rest, row etc
pull up / pulldown (wide grip with palms facing way from you) alternated with stand db shoulder press 2 x Failure if pull ups or 8 - 12 for both, 90secs rest
wed
squats 4 x 6
bb bent row / bench press 3 x 8 - 10
chin up / reverse grip pulldown (close grip, palms facing you) / seated db shoulder press 2 x F or 8 - 12
fri
pistols / single leg squats (try these, if you can't than do static or dynamic lunges with a bb on shoulders...search "mike boyle single leg squats' and you should get a progression for them he made up and follow that)
handstand push ups against a wall (search if not sure) / inverted row (search if not sure) 3 x F, 1min rest
incline db press / face pull 3 x 12, 90secs
for cardio do 30secs easy then 30secs hard x 10mins...this shouldn't be easy...essentasilly your doing 10 sets of probably 150m runs if doing outside with bugger all rest..maybe do this twice a week and then an easy 10 - 20mins on another day
if you want to do abs, only do Prone Ab Braces, Side Ab Braces, Hanging Leg Rasies and Reverse Crunches...any variation of these are good but crunches are terrible
monday
deadlifts 4 x 6 heavy
db row alternated with db bench press 3 x 8 - 10....row, 1min rest, bench, 1min rest, row etc
pull up / pulldown (wide grip with palms facing way from you) alternated with stand db shoulder press 2 x Failure if pull ups or 8 - 12 for both, 90secs rest
wed
squats 4 x 6
bb bent row / bench press 3 x 8 - 10
chin up / reverse grip pulldown (close grip, palms facing you) / seated db shoulder press 2 x F or 8 - 12
fri
pistols / single leg squats (try these, if you can't than do static or dynamic lunges with a bb on shoulders...search "mike boyle single leg squats' and you should get a progression for them he made up and follow that)
handstand push ups against a wall (search if not sure) / inverted row (search if not sure) 3 x F, 1min rest
incline db press / face pull 3 x 12, 90secs
for cardio do 30secs easy then 30secs hard x 10mins...this shouldn't be easy...essentasilly your doing 10 sets of probably 150m runs if doing outside with bugger all rest..maybe do this twice a week and then an easy 10 - 20mins on another day
if you want to do abs, only do Prone Ab Braces, Side Ab Braces, Hanging Leg Rasies and Reverse Crunches...any variation of these are good but crunches are terrible
dear swanso
this seems fantastic, i shall try for sure some of em i am not sure of i will search in net, i realle thank you for the effort taken, ill get back to you to give you feed back
so thank you once again wish you a happy and merry weekend
dolby
this seems fantastic, i shall try for sure some of em i am not sure of i will search in net, i realle thank you for the effort taken, ill get back to you to give you feed back
so thank you once again wish you a happy and merry weekend
dolby
swanso5 wrote:try this:
monday
deadlifts 4 x 6 heavy
db row alternated with db bench press 3 x 8 - 10....row, 1min rest, bench, 1min rest, row etc
pull up / pulldown (wide grip with palms facing way from you) alternated with stand db shoulder press 2 x Failure if pull ups or 8 - 12 for both, 90secs rest
wed
squats 4 x 6
bb bent row / bench press 3 x 8 - 10
chin up / reverse grip pulldown (close grip, palms facing you) / seated db shoulder press 2 x F or 8 - 12
fri
pistols / single leg squats (try these, if you can't than do static or dynamic lunges with a bb on shoulders...search "mike boyle single leg squats' and you should get a progression for them he made up and follow that)
handstand push ups against a wall (search if not sure) / inverted row (search if not sure) 3 x F, 1min rest
incline db press / face pull 3 x 12, 90secs
for cardio do 30secs easy then 30secs hard x 10mins...this shouldn't be easy...essentasilly your doing 10 sets of probably 150m runs if doing outside with bugger all rest..maybe do this twice a week and then an easy 10 - 20mins on another day
if you want to do abs, only do Prone Ab Braces, Side Ab Braces, Hanging Leg Rasies and Reverse Crunches...any variation of these are good but crunches are terrible
dear swanso
this is after one week of the new programme, im feeling great,
I have a few doubts regarding reps and speed
could you please tell me if there is anything special with regard to speed of each exercise, i was under the impression that each rep should be done in a slow controlled manner, until when i happened to read that speed and reps should vary with weight, could you please explain on this aspect
this is after one week of the new programme, im feeling great,
I have a few doubts regarding reps and speed
could you please tell me if there is anything special with regard to speed of each exercise, i was under the impression that each rep should be done in a slow controlled manner, until when i happened to read that speed and reps should vary with weight, could you please explain on this aspect
dolby1 wrote:dear swanso
this seems fantastic, i shall try for sure some of em i am not sure of i will search in net, i realle thank you for the effort taken, ill get back to you to give you feed back
so thank you once again wish you a happy and merry weekend
dolby
swanso5 wrote:try this:
monday
deadlifts 4 x 6 heavy
db row alternated with db bench press 3 x 8 - 10....row, 1min rest, bench, 1min rest, row etc
pull up / pulldown (wide grip with palms facing way from you) alternated with stand db shoulder press 2 x Failure if pull ups or 8 - 12 for both, 90secs rest
wed
squats 4 x 6
bb bent row / bench press 3 x 8 - 10
chin up / reverse grip pulldown (close grip, palms facing you) / seated db shoulder press 2 x F or 8 - 12
fri
pistols / single leg squats (try these, if you can't than do static or dynamic lunges with a bb on shoulders...search "mike boyle single leg squats' and you should get a progression for them he made up and follow that)
handstand push ups against a wall (search if not sure) / inverted row (search if not sure) 3 x F, 1min rest
incline db press / face pull 3 x 12, 90secs
for cardio do 30secs easy then 30secs hard x 10mins...this shouldn't be easy...essentasilly your doing 10 sets of probably 150m runs if doing outside with bugger all rest..maybe do this twice a week and then an easy 10 - 20mins on another day
if you want to do abs, only do Prone Ab Braces, Side Ab Braces, Hanging Leg Rasies and Reverse Crunches...any variation of these are good but crunches are terrible
it's probably not the speed of each rep that's important but your intent...if you lift a pencil you can lift it quickly without trying because it's so light...now if i say to you try pushing a car, you'll also push it as quick and as forceful as you can but then even if it moves, the speed which your pushing it at is actually slow but your trying to push it fast...make sense?
this should be done on all reps for all sets...ideally choose a wt that allows for the prescribed reps to be performed as quick as you can in this regard stopping when you notice that your speed has slowed down...reps don;t have to be perfect but you want a wide enough range each workout to ensure full muscle development
does this make sense????
this should be done on all reps for all sets...ideally choose a wt that allows for the prescribed reps to be performed as quick as you can in this regard stopping when you notice that your speed has slowed down...reps don;t have to be perfect but you want a wide enough range each workout to ensure full muscle development
does this make sense????
thankyou that is a sensible explanation
swanso5 wrote:it's probably not the speed of each rep that's important but your intent...if you lift a pencil you can lift it quickly without trying because it's so light...now if i say to you try pushing a car, you'll also push it as quick and as forceful as you can but then even if it moves, the speed which your pushing it at is actually slow but your trying to push it fast...make sense?
this should be done on all reps for all sets...ideally choose a wt that allows for the prescribed reps to be performed as quick as you can in this regard stopping when you notice that your speed has slowed down...reps don;t have to be perfect but you want a wide enough range each workout to ensure full muscle development
does this make sense????
i am doing all the exercises suggested except chin up and pull up coz i am unable to do them with body weight, as i have mentioned iam seeing good results, but shoulder and region at the back of neck and adjoining areas are not yet toned, so it is not looking nice, i also have some stubborn fat at the back side of neck so eventhough i have slimmed down i am not getting the complete visual effect, kindly tell me options to tone up shoulder neck and adjoining areas so that i get a perfect toned look
dolby1 wrote:dear swanso
this is after one week of the new programme, im feeling great,
I have a few doubts regarding reps and speed
could you please tell me if there is anything special with regard to speed of each exercise, i was under the impression that each rep should be done in a slow controlled manner, until when i happened to read that speed and reps should vary with weight, could you please explain on this aspect
dolby1 wrote:dear swanso
this seems fantastic, i shall try for sure some of em i am not sure of i will search in net, i realle thank you for the effort taken, ill get back to you to give you feed back
so thank you once again wish you a happy and merry weekend
dolby
swanso5 wrote:try this:
monday
deadlifts 4 x 6 heavy
db row alternated with db bench press 3 x 8 - 10....row, 1min rest, bench, 1min rest, row etc
pull up / pulldown (wide grip with palms facing way from you) alternated with stand db shoulder press 2 x Failure if pull ups or 8 - 12 for both, 90secs rest
wed
squats 4 x 6
bb bent row / bench press 3 x 8 - 10
chin up / reverse grip pulldown (close grip, palms facing you) / seated db shoulder press 2 x F or 8 - 12
fri
pistols / single leg squats (try these, if you can't than do static or dynamic lunges with a bb on shoulders...search "mike boyle single leg squats' and you should get a progression for them he made up and follow that)
handstand push ups against a wall (search if not sure) / inverted row (search if not sure) 3 x F, 1min rest
incline db press / face pull 3 x 12, 90secs
for cardio do 30secs easy then 30secs hard x 10mins...this shouldn't be easy...essentasilly your doing 10 sets of probably 150m runs if doing outside with bugger all rest..maybe do this twice a week and then an easy 10 - 20mins on another day
if you want to do abs, only do Prone Ab Braces, Side Ab Braces, Hanging Leg Rasies and Reverse Crunches...any variation of these are good but crunches are terrible
i am doing all the exercises suggested except chin up and pull up coz i am unable to do them with body weight, as i have mentioned iam seeing good results, but shoulder and region at the back of neck and adjoining areas are not yet toned, so it is not looking nice, i also have some stubborn fat at the back side of neck so eventhough i have slimmed down i am not getting the complete visual effect, kindly tell me options to tone up shoulder neck and adjoining areas so that i get a perfect toned look
dear swanso
the work out programme y send me was a fantastic one, i have almost reached goal thank you so much for the same, can i continue with the same and how long should i do this particular one. is it for ever, should i make any changes, i have seen excellent results, and i am extremely happy, kindly tell me one thing, i have lost the fat from face which is looking thin now, i also have a tiredness on face, how do i get back fresh looks, why did i loose chubbiness from face do you have any remedy for that, expecting a reply from you
thank you and keep up your good work
the work out programme y send me was a fantastic one, i have almost reached goal thank you so much for the same, can i continue with the same and how long should i do this particular one. is it for ever, should i make any changes, i have seen excellent results, and i am extremely happy, kindly tell me one thing, i have lost the fat from face which is looking thin now, i also have a tiredness on face, how do i get back fresh looks, why did i loose chubbiness from face do you have any remedy for that, expecting a reply from you
thank you and keep up your good work
dolby1 wrote:thank youswanso5 wrote:if it's just fat than you just need to burn it off like any other fat on the body with diet and exercise
- we should probaby change it up a little...what is your wt/body fat differences from then untill now? or pants size etc?
- not real sure about the tiredness thing...maybe you've cut calories too low...depending on the answer to the above we might just maintain for a while...make sure your eating and sleeping enough for your activity level
- actually post what your eating on a daily basis
- not real sure about the tiredness thing...maybe you've cut calories too low...depending on the answer to the above we might just maintain for a while...make sure your eating and sleeping enough for your activity level
- actually post what your eating on a daily basis
diet is as follows
6:00 AM three glass of water
6:30 fruits
7:30 boiled green gram
9:00 traditional indian breakfast and two egg white
10:30 handful of groundnuts
1:00 rice, fish/meat and salads
3:30 1 glass milk and fruits
5:30 1/2 glass milk and fruits
6-7 work out
7:30 1 egg white, 1 bread
9:00 1 chapathi/bread, meat/fish and salad
pant size has comedown triceps have slimmed well probably an inch, overall there is fat reduction i am sure
should i be eating more
okay waiting your reply
6:00 AM three glass of water
6:30 fruits
7:30 boiled green gram
9:00 traditional indian breakfast and two egg white
10:30 handful of groundnuts
1:00 rice, fish/meat and salads
3:30 1 glass milk and fruits
5:30 1/2 glass milk and fruits
6-7 work out
7:30 1 egg white, 1 bread
9:00 1 chapathi/bread, meat/fish and salad
pant size has comedown triceps have slimmed well probably an inch, overall there is fat reduction i am sure
should i be eating more
okay waiting your reply
swanso5 wrote:- we should probaby change it up a little...what is your wt/body fat differences from then untill now? or pants size etc?
- not real sure about the tiredness thing...maybe you've cut calories too low...depending on the answer to the above we might just maintain for a while...make sure your eating and sleeping enough for your activity level
- actually post what your eating on a daily basis