Need Advice |
1Fast400 Forums > Training |
| Posted by: Craiger1207 Nov 4 2009, 04:56 PM |
| I recently decided to get back into weight training, it's been 2 months now, and quit the whole drinking and college partying thing, time to get serious. I started out just doing upper body one day and lower body another day, focusing on diet, only training twice a week. I've put on about 6-7 pretty good pounds, but I feel like i'm ready to up my work. My lower body needs the most work, playing catch up, so i'll focus my question on that. I started out just doing leg presses, a little hamstring work and calf work those 2 months, but just started squatting at a moderate to heavy weight. I'm also doing heavy barbell rows and my lower back is taking a beating (my technique is solid). Should I either: A)Squat once a week B)Squat heavy once, wait 4-5 days squad light C)Squat Heavy, wait 2-5 days and do leg presses *I alternate leg curls/SLDL for hammies, and so standing calf raises. Please pick on option, thanks in advance! |
| Posted by: Succio Nov 4 2009, 06:42 PM |
| post your routine |
| Posted by: Craiger1207 Nov 4 2009, 07:36 PM |
| (The days change, depending on recovery). Sunday (lower body)- 2x warmup, 2 heavy sets 7-9 reps for squats, 2x walking lunges, 2x lying leg curls 10-12 reps, 2 or 3 sets of standing calf raises.... Monday- Off Tues-Upper body, 2x warmup bench, 2 heavy working sets 6-8 reps, Barbell Rows, warmup set, 2-3 hard sets, 2-3 sets of standing Barbell military press, 1-2 sets for dips and dumbell curls.... -Ab work every workout >this usually leaves me pretty sore through like Thursday, so i'm trying to plan out stuff for friday and saturday. I was thinking about maybe just doing a full body workout for friday or saturday, scratch the curls, dips, leg curls, calf raises, do some basics for a higher rep scheme. or would you recc. i jump right back into another heavy 2 days on friday and saturday? >in the 8-10 weeks i've started, i've went from 154-161.5, the extra recovery time has been helping, and less sets, more focus on food. >Currently taking omega oils, fish oil, stuff for joints, pro complex gainer upon waking up and before sleep (1500 calories), about 3000 cals on non workout days, 3500 or more on workout days, over a gallon of water, and just started creatine and ZMA. ---Thanks in advance, let me know your thoughts on my overall WO scheme, and what you think i should incorporate on the weekend, without going too overboard cutting into my heavy days early the next week... |
| Posted by: azfittrainer Nov 4 2009, 08:51 PM |
| Check out the Smolov squat cycle |
| Posted by: Craiger1207 Nov 5 2009, 01:11 AM |
| Interesting find, thanks for the input. Anyone else? |
| Posted by: yeashescool Nov 5 2009, 12:11 PM |
| Have a repetition day, and a maximal effort day. |
| Posted by: ShakesAllDay Nov 5 2009, 03:03 PM |
| It's tough to beat a 3x week full-body routine centered around the squat, deadlift, and standing overhead press. I've found sprinting to be very beneficial for lower body development. example... Monday - squat, bench, pullup Tuesday - cardio/rest/core/abs Wednesday - overhead press, sprints, rows Thursday - cardio/rest/core/abs Friday - deadlift, dips, upright row You would benefit from throwing some power movements in, as well. Like power/hang cleans, DB jump squats, etc. If you want some isolation work, like arms or other lagging areas, you could thow a couple extra sets in on rest days. |
| Posted by: Succio Nov 5 2009, 03:42 PM |
| Well i dont know exactly what you are trying to do but it seems like powerlifting maybe. 2 sets of squats??? You're training should really revolve around compound exercises with assistance/isolation work as the "icing on the cake". |
| Posted by: Craiger1207 Nov 6 2009, 06:40 PM |
| Thanks guys, that helps a lot. Shakes- I think I'll try that routine out starting Monday, I'll post up how it goes. Any other suggestions are more than appreciated and welcomed. Now go smash some weights and eat! |
| Posted by: Succio Nov 6 2009, 08:57 PM | ||
only thing i would change is having core/ab training on the same day as lowerbody work. |
| Posted by: Craiger1207 Nov 9 2009, 07:50 PM |
| Dude, All i did was add the product ICE (BCAA's/Glutamine) around my workout and my delayed muscle soreness wasn't half as bad, problem solved, duh. lol |
| Posted by: ftank Dec 9 2009, 01:43 PM | ||
DOMS can be resolved by working out consistently, stretching, not over doing it (too much weight, too many sets on the same muscle), providing your body with the nutrition necessary to recoup and an appropriate amount of time for recovery between workout sessions of the same muscle groups. Supplements are like a butterfly band aid on a sliced artery if you're not doing everything else right. Like what was asked prior -- what are you goals? I see this goon in Walmart stretchy pants every Monday doing squats, machine hacksquats and leg press on the same day. He hardly does proper form and hasn't made any gains over the last six months... don't be that guy. |
| Posted by: Mk22 Dec 9 2009, 06:11 PM |
| my dude weighs a buck60 he doesnt need to worry about running besides a little for cardiovascular health..if thats ur thing. lol. id say do a 3 day full body split. 48 hours of rest at least between each workout. MOST beggining/intermidiate workouts call for something simular. id recomend searching premade workouts if your wanting something a little more put together.. not saying the previous advice isnt good. but i didnt see one thing to build wide lats. like PULLUPS maybe. how do you people not do these? having a skinny back looks less impressive then people with chicken legs imo. |
| Posted by: vanquish Dec 10 2009, 01:50 AM |
| You never really said what you want to accomplish. Is is strictly muscle size? Endurance? Strength? Are your goals activity oriented? Health? To look good??? Tell us what you're shooting for and you'll get better answers... |
| Posted by: ShakesAllDay Dec 10 2009, 10:09 AM | ||
Bump. How's this going? |
| Posted by: Jayv24 Dec 10 2009, 08:46 PM | ||||
too huge to type obviously |
| Posted by: Craiger1207 Dec 21 2009, 09:43 PM |
| My bad on the follow up. I ended up just listening to my body, squatting heavy once a week. I paired the squats with lunges, and either hammy curls or Stiff legged Deadlift, and calf work. Upper/Lower split with however much rest i needed (usually 4 workouts in 8-9 days). The recovery paid off as i put on 10 pounds in roughly 10 weeks. The Xtend really helped with recovery IMO. For upper body i just benched, Barbell rows, lower back work, abs, overhead press, and minimal sets for arms. I have been off the past 2 weeks due to stress/finals for college, however I just graduated, excited to start a new cycle. Also, I plan on joining the military in the next years, goals obviously changed now, will make a new post for help. THanks guys -Craig |