Dave's workout

[Bigboi118]

Week 9 - Workout 2

Cardio

Reverse crunches - 25x4

diamond push-ups

7mile EX bike (cal count says 250burnt)

[swanso5]

how are all those extra push ups goin??? massive chest yet???

[Bigboi118]

Week 9 - Workout 3

Sets: 3

Reps: 8

Upright rows - 40KG

Good Mornings - 55KG

Squats - 75Kg

Incline Bench press - 50Kg

Calf raises - 100Kg

DB curl - 42.5Kg

Na long way off, yesterday I jus done a few push ups to see how many i could do, not many.

[Bigboi118]

Workout 3 week 9

Sets - 2

Reps - 15

Squads - 1x70KG 2x75KG

Deads - 70KG

Bench press flat - 50KG

Calf raises - 75KG

Standing military press - 30KG

Lying tri ex. - 1x20KG 1x25KG

[Packard]

Your groupings of exercises work the same muscles on consecutive workouts.

You should look again at your workouts in terms of the rest you are providing your muscles between workouts.

A better grouping of exercises will result in better progress--some of it almost immediately.

[Bigboi118]

yeh I see what u mean, I make sure i pick 4 comps and 2 single joint ex. but sometimes pick the wrong ex. like u say ones that work the same muscle groups over and over. Im going onto the 'art of waterbury' next week, hopefully it will be better to follow as the exercises are already set.

[swanso5]

this is where training movement is far more effective then training muscles...the nervous system takes a lot longer to recover then your muscles so you can train the same "group" muscles on consecutive days so long as volume and intensity is monitored...the body recognises movements, not muscles

[Packard]

this is where training movement is far more effective then training muscles...the nervous system takes a lot longer to recover then your muscles so you can train the same "group" muscles on consecutive days so long as volume and intensity is monitored...the body recognises movements, not muscles

I would have to disagree. When you muscles are tired they cannot work as hard. They cannot heal and grow as fast if you don't rest them.

There are four equally important aspects of training:

1. Exercise. This is generally viewed as paramount because the other three don't really have any function in its absence. But in the entire picture it is only 1/4 of the equation.

2. Nutrition. This is given more editorial space than the other three because it is the profit center of weight training. Good nutrition is important but no more important than the other three aspects.

3. Sleep. Adequate sleep has to be included in your program for long-term success. You need about 2 hours extra sleep per day while training. It is difficult to manage for most people, but it should be a goal. There is no profit center in the sleep aspect and it does not get enough attention. Schedule in sleep.

4. Rest. Your workout needs to allow each muscle to rest and recuperate if you want to generate size or strength. For cardio training you can train daily if you wish. Runners and swimmers are generally not trying to build muscle size. For everyone else your workout should be carefully planned to allow rest.

I am willing to guarantee that when Bigboil18 realigns his workouts so that he rests his muscles he will make a rapid increase in both strength and size. This will happen within 4 to 6 weeks.

In addition to allowing time between workouts for the muscles to rest, it is often a good idea to have light, medium and heavy workouts scheduled so that you are getting additional rest.

Rest is the "ugly duckling" of training. There is no mystique to it. No magic. No special knowledge.

There is no way to make money off of "rest". And it is so logical that most people will not need a special trainer beyond someone simply pointing out the need.

But "rest" is just as important to weight training success as any of the other three aspects.

"Rest" and "Sleep" are passive aspects of training. It is the active aspects that make you feel like you are "doing something". I would never suggest that someone ignore rest.

[vamp]

Packard, Thank you for clarifying for those paying attention to the thread the difference between rest and sleep. These are often combined in peoples minds and they should not be.

cheers

[Bigboi118]

Thanks for the feedback, and the explanations. I have noticed from previous workouts when i would work a group of muscles and then work them individually straight after i would tire real quick.

Good explanation as well, I do try and follow all aspects that u mentioned, I do 3 wt days Mon,Wed,Fri and 2 cardio days, normally Thurs and Sat, after wt days i rest muscles n jus chill then go to bed earlyish (11). I think diet is ok, I prepare everything i eat and its all solid protein/veg/fruit/carbs and plenty of water (although i find it hard to eat 1g of protein per 1lb of BW, so what i gotta eat 200g of protein??)

I started a new workout program today.

'The Art of Waterbury'

Sets: 10
Reps: 3
Exercise in Pairs

A1 Push presses - 55KG
A2 Inverted rows
B1 Good Mornings - 50KG
B2 Standing Calf raises - 90KG
C1 Flat bench press - 60KG
C2 Side Bends - 2x15KG

I had a few problems with the above, Ive never tried inverted rows before so im sure form is wrong, Ive checked up on youtube, It might b that squat rack isnt wide enough but when i pull myself toward the bar i can only get so far.

Also i dont like pairings, only because of moving of the weight is hard because the plates (weights) i own i have to move alot of them off to go down from 90-50 or woteva i have to change, Im wasting alot of time doing this. (i gotta buy bigger weights)

[swanso5]

- as stated if you address intensity and volume properly you can do so exactly as you suggest (heavy/light days)
- i would say it depnds on how much he gives his muscles first...if he only works them 80% then rest 4 days the stumulation will well and truly have worn off and therefore if you aren't growing muscle, your losing it...i don't think he'w anywhere near working at 100% yet

bigboi - for inverted rows use a chin up grip so your elbows stay tucked in by your sides
- you're only wasteing time you'll spend resting otherwise...i say keep with it...it won;t take that long again once you know you need to do it

[Packard]

For inverted rows I hang one of these from pull up bar: http://www.shapeupshop.com/fitness/gymacc/61968.htm

I put legs up on a high bench and at full extension of arms legs are higher than body.

I hang the narrow V-bar using chain and carabiners (heavy duty climbing clips).

[Bigboi118]

I will try a chin-up grip next time i do inverted rows (next monday).

Week 10 - Tuesday Cardio

20 mins on exercise bike 6miles.

1 an 1/2 off 1 an 1/2 on.

I will stick with this program. It is only 3 weeks and there is benifits to pairings.

[Bigboi118]

Workout 3 - Wednesday

Sets - 3
Reps - 12
Rest - 90 secs between sets

Back Squats - 80KG

Bent over Rows - 40KG

Flat DB Bench press - 2x19.2KG Db's

Calf Raises - 80KG

Standing French Presses - 27KG

External Rotations - 2x10KG Db's (could have used heavier weight, but is it needed?)

Is it ok to do Standing french presses? I cant do them on current bench as the supports get in the way. 1st time doing external rotations, i didnt know what i was doing, on youtube there are a number of types of movement, should i do sets of different movements? Today I had knee raised, had the elbow jus below the knee with a DB in hand, lowerd it at an angle, then raised it to the start position

[Packard]

I always did French presses in the standing position. You need to take care that you don't use your legs to drive the weight up.

You need to take care that you don't let the weight come crashing down as it will cantilever the elbow out of the joint. This is most dangerous once you have built up your biceps and forearms.

I always used a EZ curl bar for French presses. The EZ curl bar is kinder to your wrists in this movement.

Also it is best to do the French presses (and cable triceps extensions) before you do your bicep work and not after.