Hello all I'm new to this site but not new to exercise and well I think this site has some great resources on exercising but I cant find what i'm looking for.
What I would like is a balanced training programme that trains all aspects of fitness i.e strength, endurance, stamina, power, flexability, aerobic and anaerobic. but I have no idea how often or how much or what exercises to do .
Also I have to consider that I have NO access to gym and the only equipment I have is to dumbbells with variable weights up to 2.5kg and a bullworker. Also I would like to point out that I would rather workout using body weight rather then using equipment.
Anyone willing to help, Please?
want to get fitter
Moderators: Boss Man, cassiegose
Hi,
I think it's excellent that you want to work on all aspects of fitness. Good for you! You may want to consider working with a trainer who can help you use your resources and set you up with a program that will give you the results you want.
You will be fine without having access to a gym. With dumbbells and body weight exercises you can do everything you need for strength right at home. If you have access to a track aerobic and anaerobic will be easy as well.
Good luck!
Sarah
I think it's excellent that you want to work on all aspects of fitness. Good for you! You may want to consider working with a trainer who can help you use your resources and set you up with a program that will give you the results you want.
You will be fine without having access to a gym. With dumbbells and body weight exercises you can do everything you need for strength right at home. If you have access to a track aerobic and anaerobic will be easy as well.
Good luck!
Sarah
are you training for anything specific (sport etc)? with that many goals you'll need to use some periodisation meaning you break training up into different phases while maintaining the others...i.e
weeks 1 - 4: strength focus
weeks 5 - 8: hypertrophy focus
weeks 9 - 12: endurance focus
something like that...you should gwt some more wt plated for your db's and what's a bullworker???
weeks 1 - 4: strength focus
weeks 5 - 8: hypertrophy focus
weeks 9 - 12: endurance focus
something like that...you should gwt some more wt plated for your db's and what's a bullworker???
The reason why is just personal gain being stronger, faster, better able to do physical tasks also to help with confidence and selfesteem.
Thats what a bullworker looks like.
also I was wondering is there a way that all the different segments of training like you have pointed out swanso5 could be incorperated into a weekly programme instead of doing 1 area a month?
Thats what a bullworker looks like.
also I was wondering is there a way that all the different segments of training like you have pointed out swanso5 could be incorperated into a weekly programme instead of doing 1 area a month?
you can do all at once but it would be better to start with yuor weakness and focus on that while maintaining other qualities like this;
phase 1 - strength focus...hypertrophy and endurance maintainance
phase 2 - hypertrophy focus...endurance and strength maintainance
phase 3 - endurance focus...strength and hypetrtrophy maintainance
here's a program that focuses on all 3 i think though if that's what you want
Triple Total Training
• uses conjugate periodisation for high frequency…each type of periodisation focuses on manipulating set/rep/load scheme throughout a microcycle but only conjugate periodisation focuses on developing multiple strength qualities as opposed to merely adjusting sets and reps…linear periodisation sucks…TTT focuses on high frequency while training each strength quality multiple times each week without overtraining…1 – max strength, 6 x 3, 5RM, 60secs rest between antagonist s/s…Front Squat s/s Supinated Shoulder Chins…Decline Shoulder Bench s/s Back Ext…DB Side Bends doing 1 side after the other s/s Stand Calf…2 – cardio or GPP…3 – endurance strength 2 x 24, 26, 90secs…Stand Alternate DB OH s/s Reverse Lunge lunging down until back knee touches floor keeping torso vertical…Pushdown 18â€Â
phase 1 - strength focus...hypertrophy and endurance maintainance
phase 2 - hypertrophy focus...endurance and strength maintainance
phase 3 - endurance focus...strength and hypetrtrophy maintainance
here's a program that focuses on all 3 i think though if that's what you want
Triple Total Training
• uses conjugate periodisation for high frequency…each type of periodisation focuses on manipulating set/rep/load scheme throughout a microcycle but only conjugate periodisation focuses on developing multiple strength qualities as opposed to merely adjusting sets and reps…linear periodisation sucks…TTT focuses on high frequency while training each strength quality multiple times each week without overtraining…1 – max strength, 6 x 3, 5RM, 60secs rest between antagonist s/s…Front Squat s/s Supinated Shoulder Chins…Decline Shoulder Bench s/s Back Ext…DB Side Bends doing 1 side after the other s/s Stand Calf…2 – cardio or GPP…3 – endurance strength 2 x 24, 26, 90secs…Stand Alternate DB OH s/s Reverse Lunge lunging down until back knee touches floor keeping torso vertical…Pushdown 18â€Â