I haven't lifted since '95 when i took weight lifting for gym class in high school, but i've been doing my homework and feel like i am ready to start again. after some online research, i've made up a rough plan that would work legs, shoulders, chest, back, abs, and arms. seems like a no brainer there, but i wanted to create a thorough and efficient system. i'm starting from scratch, and so far it's been a very independent endeavor, but i hope my practice will evolve with more experience and feedback from others.more personal details
- in my introduction
sources of influence are:VBB blog: Training for muscles
- and numerous other threads on this site.http://www.exrx.net/index.html
- their exercise and muscle directorystronglifts.com
- specifically:"5x5: a simple but effective method to build muscle and loose fat while getting stronger"strenght training FAQweight ligting FAQhow to build muscle
- for #3. and pistol exercisehome gym
- for the curmudgeon in mehome gym at it's simplest
- one barbellchin up form
- trapeziuspush up form
- scapula/shoulder jointab form
- very important, i've had back issuesmore ab form
- rather than buy their contraption, i got creative and just use my pull up bar (lowered) or the horizontal support attached to the legs of my bench press.more formhigh intensity trainingindole-3-carbinol and zinc's relation to testosterone
- nothing real respectable here, but it got me started on researching this aspect of nutritionbody weight exercise
- in support of
right now i'm doing all this at home since it's cheaper than a gym; i'm working with:
pull up bar - http://www.doorgym.net/
bench press with barbell and plates
i'd like to hit each group i've identified twice a week - three sets, 8-12 reps:
dead lift - http://stronglifts.com/how-to-deadlift-with-proper-technique/
- low back, glutes, hams, hip extensors
front squat - http://stronglifts.com/7-benefits-of-the-front-squat/
- quads (don't have a rack)
pistols - http://stronglifts.com/how-to-master-the-one-leg-squat-using-box-pistols/
lunges - http://stronglifts.com/dumbbell-lunges-technique/
calf raises - eccentric on stairs.
i was thinking i could alternate the routine when doing legs: dead lifts, pistols, and calves one day; then front squat, lunges, and calves the next.
overhead press - http://stronglifts.com/how-to-overhead-press-with-correct-technique/
prone reverse fly - transverse abduction for lateral and posterior deltoid
posterior delt row - http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/
lateral delt row - http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
supine posterior row - http://stronglifts.com/how-to-do-inverted-rows/
i would only do one set for posterior and one set for lateral on a given day.
incline press - for upper chest
flat bench press - http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
close grip push ups - feet elevated on stability ball, with one leg off option
i thought i would alternate between incline and flat on these days
chin up - palms out leading to wide grip eventually
supine row - http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html
some shoulder and leg exercises should also target the back
lying tricep extension - http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
bench dips - http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html form
pull ups and chin ups - http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/
push ups - weighted
and various positions
reverse crunch - http://stronglifts.com/the-reverse-crunch-get-your-six-pack-abs/
leg lifts - http://www.ckfa-kungfu.com/training/ckfa_ab_exercises.htm#llraise
pelvic thrust - http://www.ckfa-kungfu.com/training/ckfa_ab_exercises.htm#vlthrust
i was also taught by a guy trained in Active Isolated Stretching: the Mattes Method to do crunches with my heels together, feet pushing into the ground, and pulling towards my glutes. this eliminates the psoas and engages the abdominals; see "more ab form" in my influences above...
i've read that 8-12 reps is good, but whats the difference between that and the 5 reps recommended in the 5x5 method?
what about doing drop sets of progressively more weight and less reps to failure, or progressive loading
8-12, 5x5, reps to failure, progressive loading... whats the difference, they're all pretty intense?
is it just that mixing up those different approaches would help get me over a plateau, or do they each have a specific function?
is there a difference between romanian dead lift and regular dead lift?
would i be better off doing lunges with dead lifts?
i was thinking maybe legs/back one day, chest/shoulders/arms another, and abs on either one or both depending on how i feel.
or maybe legs/shoulders, chest/back/arms with abs blended in both? maybe bicep/calf/shoulder/tricep, back/chest/ham/quad?
i would like to set up a split routine, but i'm unsure what would be the most effective approach and i really need some suggestions?
any other feedback is greatly appreciated. i hope this doesn't seem too contrived, i just want to be sure i'm doing it right. thank you all.