Before going to the gym you need a routine, that has some reasoning behind it, the one I found that works best, for me, is DC training, if you want to try it, you have to read about it first.
Don’t mess around if you are serious about this. Not having a clear plan will result in wasted time, energy, money.
This is one option, there are others though, just make sure you have a very clear path set out.
the creator of this method says its for intermediate or advanced users, but I started with it as a noob, and it still worked, just make sure you absorb all the information like a sponge
muscle ups were the craze around here a couple of months ago, until someone explained they were bad for some reason or other. we pretty much used our pullup bars, did a pullup and did whatever was possible to transition into a dip or semi dip position and finished the second part from there. im not sure how you would go about doing this from a chinup (underhand) grip.
anyways, i tried out the planche a few times yesterday and today. i noticed both from the video and my own experience that because of the position of your hand placement during the exercise, it puts mad strain on your wrists. can this strain be minimized by alternate hand placement (like fingers facing outborne or towards feet) and maintain the benefits of the exercise?
I don’t just walk into the gym and start picking things up. Currently, I go to the gym 3 times a week and I do 3 sets of 8-12 reps with 30 sec rests of:
Deltoid raise (Machine)
Erector Machine
Triceps Machine (start with a bent elbow, then straighten)
Incline situps
Vert. Press machine (I’m too weak to just do push-ups…)
Standing Dumbell curls
That’s what I’ve been doing. My goal is hypertrophy in the upper body. I look like Paris Hilton could beat me in arm wrestling. I’m also going for some definition in my abs (hence situps), and I’m working on my erectors because I just want a strong back.
Oh, and I usually get enough sleep. I just had a big project due, so…
I will read though the info you gave, but I’m considering hiring a PT for one or two sessions…
A veritable cornucopia of machine isolation exercises. Yay.
Don’t hire a PT. 9 times out of 10 he’ll suck and make you do curls on a fucking bosu ball while balancing a water bottle on your head and call it functional training.
Learn to squat and deadlift. I don’t care if bigger legs aren’t your goal, squats will make you bigger everywhere. There is no exercise that illicits total body growth quite like a squat. The deadlift is one of the few, true, total body exercises. It taxes every muscle in your body except maybe the ones in your forehead.
Use freeweights. Replace all those isolation exercises with a flat bench press and STANDING overhead press.
You need to row and chin. From a pure aesthetic point of view, your lats give you that ‘V’ shape, and your traps and other scapular muscles give you thickness.
I tried this product caled Leukix…6 stinky green tablets taken a half-hour before a workout. It worked great. I was like a machine, and my workout was more intense than ever before. But…near the end of the session, I started to feel nauseous, and when I drank my post-wrkout shake, I spewed greenish froth. Was that why this product was discontinued and sold poorly in favor of a similar product called Leukic?
the strain on your wrist is very real, and there’s no way around it afaik - most people have to develop that flexibility and strength from scratch. for that reason alone it’s pretty important to train for the planche carefully and slowly.
oh… for the muscle up i meant pull up, not chin up (i’m always mixing those two up). not sure what the negatives of doing a muscle up are, if you do them strictly i mean - the “momentum-based” muscle ups though (where you swing your body up), i’m sure would have some things to be careful about.
I got some questions for you folks. I am looking to lose weight and not really trying to gain any size or anything. What kind of lifting routine should I try considering I have 3 consecutive days I can make it to the gym? I was thinking some routine those 3 days then cardio 2 of the other days. I heard the best way to lose weight lifting is do medium reps medium weights like 3 sets of 12 of whatever weight depending on person.
I been stuck on the sameweight for a couple of months now. Can someone look at my routine and give me some pointers?
I usually eat cereal in the morning. for lunch I eat either salmon/ chicken breast with some vegs. Then I take a shake before my workout. After my work out, I take another shake. when I get home I eat either salmon/ chicken breast.
As for my workout:
Monday I work on chest, Wednesday on arms and shoulders, and Friday the back and everything else i didnt work on. I usually do 10 minutes of cardio before and afetr my
workout. Tuesday and Wednesday, I do an hour of cardio.
Skip the cardio before your workout, I don’t know the reason, but it affects your weightlifting in a negative way. Do it only after if you have to, try and keep it on a seperate day like you do with tue/wed.
And this might be obvious, but…increase the weight you’re lifting every workout?
Now I gots a question: Can traps be worked often, like abs? Or should I stick to one day only for them (When i’m working back)?