Couple of Questions

B

Brago63

0
hey guys I know you guys have been awsome to me so far! so I have a couple more questions

1-what is cutting I know it sound like a noob question but I've never really got around to researching it

2-I've been doing 2 FBW and alternating them every monday,wednday,and friday and when I'm doing my FBW's for some reason my mind tells me do this and you will get stronger and my body is telling me the routines I am doing are getting old and I need to swich it up a bit so I'm guessing I need 2 new FBW dumbell workouts p.s. sorry number 2 is not really a question

3-when on rest days does that mean you have to be in the house and rest doing stuff like watching tv and other stuff or can I still be active on rest days becouse when I do my FBW dumbell workouts I hardly have any room for cardio cuz ones I'm done with my workouts my mucles are screamimg witch feels good by the way

thats it thats all please anwer what you guys can
 
Brago63 said:
hey guys I know you guys have been awsome to me so far! so I have a couple more questions

1-what is cutting I know it sound like a noob question but I've never really got around to researching it

2-I've been doing 2 FBW and alternating them every monday,wednday,and friday and when I'm doing my FBW's for some reason my mind tells me do this and you will get stronger and my body is telling me the routines I am doing are getting old and I need to swich it up a bit so I'm guessing I need 2 new FBW dumbell workouts p.s. sorry number 2 is not really a question

3-when on rest days does that mean you have to be in the house and rest doing stuff like watching tv and other stuff or can I still be active on rest days becouse when I do my FBW dumbell workouts I hardly have any room for cardio cuz ones I'm done with my workouts my mucles are screamimg witch feels good by the way

thats it thats all please anwer what you guys can
Click to expand...

1- Cutting is a term used to describe training/dieting to lose bodyfat.
2-So what did you have in mind?
3-Rest days are away from weight training normally. If you lift on M,T and rest on Wednesdays, then you dont lift that day. You can still leave your house if you want, play sports or whatever.
 
well I was planing for u guys to give me some dumbell FBW's that I could use becouse I'm not good at it I don't know what exercises go where in a workout or how many exercises you do in a workout befor its too much. Every single time I try to make a workout a get the hugest of brain headaches!
 
Maybe you should start with a trainer who can show you the how and why. Then you can transition into your own plan with that knowledge.
 
you can simply change your set/rep schemes and then change the variation of the exercises you do.
this is periodization.

like if you are doing
3x10 DB front squats, you can switch to(or alternate)
4x8 bulgarian split squats

post up your routine.
il help you out
 
workout A
dumbell squats
Dumbbell Bent-over Row
dumbell bench press
upper body assistance exercise(your choice)
rotator cuff work-Cuban Press

workout B
stiff leg db deadlift OR one leg single leg deadlift
chinups/pullups
Dumbbell Shoulder Press
lower body assistance exercise(your choice)
rotator cuff work-External Rotator on knee

p.s. thanks PB:)
 
matt182 said:
im interested in what you mean by "rotator cuff work-External Rotator on knee".
Click to expand...

oh its cool here what you do-External Rotator on Knee: To perform this exercise sit on a bench with foot propped on seat so that when you rest your elbow on the knee, the upper arm remains parallel to the floor. Start with your hand in the air, perpendicular to the floor, and slowly rotate your upper arm in an arc toward the midline of your body (keeping a right angle to the elbow) until your forearm is just above parallel to the floor. Exhale and arc the arm back up to vertical, repeat for 12-15 repetitions and then perform on the other arm, 1-3 sets each. If you anticipate that one arm is weaker than the other, complete the exercise with your weak arm first and only do the same number of reps on the strong arm as you can complete with good form on the first.
 
I wrote up a quick, effective routine for you.

DB FULL BODY ROUTINE
(MON)- 3X12
(WED- 3X8
(FRI)- 5X5

WORKOUT A
DB squats
DB bench
DB rows

WORKOUT B
DB Deadlifts
Dips
Chinups

WORKOUT A2
Bulgarian split squats
One handed db bench (great unilateral movement)
One handed Dumbbell rows

WORKOUT B2
DB Sumo Deadlift
DB Military press
Pull-ups

WEEK1
A
B
A2

WEEK 2
B2
A
B

WEEK3
A2
B2
A

WEEK 4
B
A2
B2

WEEKS 5-8
Repeat weeks 1-4.

-Just like before, workout on non consecutive days, 3 days a week.
-Eat clean, eat a surplus to allow muscle growth
-Sleep at least 8 hours a day
-Lift fast while maintaining perfect form and using controlled movements
-Track your progress
-Perform a couple sets of rotator cuff work every workout.
-You may do 1 isolation exercise per workout if desired .
-If you perform isolation, rotate upper body isolation and lower body isolation every workout.

when you get to week 5, compare how much stronger you have gotten in comparison to week 1.
you should be lifting more.
:D have fun
 
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