BoneSnapper
Blue Belt
- Joined
- Dec 1, 2004
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Re-read the FAQ
Don't read the thread
Re-read the FAQ
Where are you working out?
What kind of equipment do you have at your disposal?
What are your goals?
What other activities (work or exercise) do you do?
As stated in the FAQ which you've read and others in the thread you could easily isolating small muscle groups and stick to compound muscle exercises. You will still get gains if you only lift twice a week just not as much as three of course.
As far as the FAQ, I check it every once in awhile (usually once a month) I think there should be a portion of it that breaks down the different aspects of weight lifting for people like our new friend here. Most magazines and websites promote body building lifting routines exclusively and therefore many people come here completely ignorant of what a good power lifting/strength development program really is.
2 day split from the FAQ has served me well. I change it up and add other stuff in sometimes, but it's my basic template. Check out my log if ya wanna see how I do.
The hip ad/abduction machines are pretty much worthless. Get stronger and get better technique, and dont worry about silly things like that until you're addin' 100lbs of weight to your pull-ups by puttin' a dumbbell in a "triangle choke", and by the time you get to that point, you'll realize just how stupid those machines are (I pulled a glute on one awhile back when I wasn't real smart about trainin' and had the same thoughts you did).
Best things for your neck would be a neck harness to hook plates and such to, and neck bridges. I dont have a harness and just do bridges. I should do them more often...
If you wanna get bigger and stronger, do heavy multi-joint lifts and eat a lot (protein, fats, and carbs: you'll need 'em all). Check out Diet & Supplementation for good info on eats, also ask questions about food around here if ya need.
if you cant get it just right under your chest (the pins) you can put some weights under the bench seat to get it just right
if you cant get it just right under your chest (the pins) you can put some weights under the bench seat to get it just right
benching in a power rack is great. the power rack's safety pins at my gym can be set right below the top of my chest so the barbell can still hit my chest for full ROM without touching the safety pins but if i fail, all i have to do is suck in my chest a bit and it will rest on the pins. then just push it down to the end and get up to re-rack it. if you cant get it just right under your chest (the pins) you can put some weights under the bench seat to get it just right
btw it's my personal pet peeve to see a guy using a rack for this if there is a bench available. If you're in the gym people should be cool about giving a spot, or at least I am.
not when your gym consists 99% curl monkeys that don't know how to spot for shit. even if i tell them to not spot me until i tell them i need a spot, they will always start putting the hands under the bar helping me to get it up or even go through the entire motion with me which just messes up my entire set. nobody uses the rack for squats anyways at my gym :icon_chee
Thanks. As far as adding other exercises is there a rule? Like neck harness, grip training. Do them at the end of both routines?
I saw in you log you said something about Tabata mp3. Did you make it yourself or are there good ones to download?
Using dumbells for squat would really limit your squatting to wherever your grip strength fails you. Plus, it's not really the same as a squat, imo.
Is the trainer there a skinny little ***got, by any chance?