Twitter Facebook Who's Online - 3 members and 201 guests

mixing workouts, good or not??????

Users viewing topic: & 1 Guest

davewalsh		mixing workouts, good or not??????	28-03-2012 @ 07:22
Member 3398, 113 posts SQ 220, BP 140, DL 280 640.0 kgs @ 109kgs UnEq	Question for you..... I was under the impression that you should always seperate the differant part of your body each day for workouts (ie - monday chest, tuesday back etc etc), but to get good gains in strengh is it good to mix it up (ie sqauts and deadlifts in the same day and shoulders and chest in the other etc etc??
Spiderdan		...	28-03-2012 @ 08:30
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	You get strong at movements, not body parts, as a great deal of it is technique. The more frequent you do something the better you'll be at it i.e. practice The heavier the weight you lift i.e. intensity, the more muscle fibers you need to recruit to be able lift it. The more muscle fibers you can activate the stronger you will be. However, you do need to rest to allow the nervous system, joints and muscles to recover to allow progrss. You split training into whatever gives you optimal balance between frequency, intensity and recovery.
davewalsh		...	28-03-2012 @ 10:19
Member 3398, 113 posts SQ 220, BP 140, DL 280 640.0 kgs @ 109kgs UnEq	Cheers Dan. is there a general rule with what techniques u should work on the same day?? im thinking of deads and bench on 1 day and shoulder press and squat the other obvioulsy with assists aswell, both twice a week??
Spiderdan		...	28-03-2012 @ 11:33
Member 3353, 169 posts SQ 200, BP 120, DL 230 550.0 kgs @ 83kgs UnEq	Post Edited: 28.03.2012 @ 11:33 AM by Spiderdan Rule: Define your specific goals - Getting Strong is not really a goal. Do this and the rest is fairly easy. You want to bring your squat up and your technique is not great - squat more often. You want to bring your bench up and you get stuck at lockout - program a little more lockout work. etc.... As far as pairing goes Some people squat and deadlift in the same day and do well, others would get destroyed by that. Some people squat frequently (4 or more sessions a week) and only deadlift once (or even less frequently) You also have to consider your set, rep and intensity schemes on each day too. If you go balls out on the deadlift trying to train bench afterwards might not work very well. However, if your deadlift is lighter you can put more work in to the bench. Go and buy the Jim Wendler 5-3-1 book volume 2, it'll give you a good basis to go on with the basic movements.
thosebananas		...	28-03-2012 @ 12:15
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Post Edited: 28.03.2012 @ 12:15 PM by thosebananas for msot people with yourstats starting out id say its simple. Mon - Squat Wed - Press Friday Deadlift/Back Train a 5x5 progression. so 5 sets of 5 on the main compound. increase 2.5-5% each week. Take 70% of your max to begin. add in 3-4 assistance lifts in the 8-12 rep range. Eat well Sleep well Get stronger. Speicific programs to look into for starting out if you want to follow on Mark Rippletoe Starting Strength Wendler 531 Stronglifts 5x5
hifilover		...	28-03-2012 @ 12:42
Member 3241, 2043 posts SQ 1, BP 192, DL 255 448.0 kgs @ 136kgs UnEq	I work on the push/pull routine usually (i.e. train back with chest, deadlifts with squats and shoulders with arms (chest routine usually takes car of the tricep side etc...) The 5 x 5 routine is good. I've copied below 2 of the routines I use and have found them to both work very well indeed: Bulgarian Powerlifting routine Aim is to achieve more poundage on squat, bench and deadlift (or one of the lifts but the routine works for all core lifts including overhead and front squats) You need to work out your one-rep max plus an extra 20% (i.e. 100kg for a one rep max equals 120kg at 120%) Routine (based on a 12 week competition cycle): 1st 4 weeks at 5 x 5 reps Week one at: 60% of one rep max Week two at: 65% Week three at: 70% Week four at: 75% One weeks rest (week five) from routine (i.e. light training) Next 4 weeks at varying reps (see routine): Week six at 5 x 5 reps: 80% Week seven at 5 x 5 reps: 85% Week eight at 3 x 3 reps: 90% Week nine at 2 x 2 reps: 95% Week ten – rest from routine (light training) Week eleven – Competition Week 12: REST & then on with next routine same as above but with a higher one rep max (hopefully) Other routine (ideally for bench but suited to other pressing movements): Week one: 6 x 6 at medium working weight Week two: 6 x 6 at week ones working weight plus 2.5kg a side Week three: 6 x 6 at week two’s working weight plus 2.5kg a side Week four: 6 x 6 at week three’s working weight plus 2.5kg a side Week five: 5 x 3 at week four’s working weight plus 2.5kg a side Week six: 5 x 2 at week five’s working weight plus 2.5kg a side Week seven: 5 x 1 at week six’s working weight plus 2.5kg a side
milsy		...	28-03-2012 @ 12:51
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	e squat and bench goes together perfect for me neither take a lot out of me and I use most of the same muscles in both lifts I train these two 3 -5 times per week together and deadlift once per week But that's just what works for me everyone is different