Weighted Bodyweight Exercises

M

miraage

0
Hi folks. I've been following a pretty conservative routine based on ExRx Weight Training Workout Templates. I've been at this for about 4 months. Before the winter/spring term begins, I want to decide on a workout program.

dswithers on this forum suggested that I look more into heavy compound exercises such as squat, deadlift, bench press. I've switched to doing a lot of these. My current routine looks like this (MWF, 8-12 reps of each, weight in pounds):

biceps curl 70
smith squat 140
bench 50/side (+bar)
ham curl 100
db shoulder press 50/side
calf raise 160
weighted pullups 15
weighted abs 10
weighted dips 20

I have some questions about it:
Is this too many exercises? Are weighted exercises (like the last 3) good to do? Should I split instead? I have access to gym on MWF, but on TTh I can do weighted exercises, etc at home. Finally, has anyone looked at kettlebell training?
 
Ditch the Smith Squat and do real squats instead. The Smith machine's fixed path of motion is dangerous and promotes bad habits.
 
I think your order of excercises is wrong, Compound excercises should be before isolation, for example you should bench press before curling.
 
So here's a revision with your comments in mind (and my plan for tomorrow):

weighted pullups
weighted dips
real squats
bench press
deadlifts - goina give this a shot... it seems all the rage around here
weighted abs
shoulder press
calf raises
biceps curl

What about splitting? I'm doing 5x10 of each, so I end up working for just over 1:30.
 
Hmm almost there, you can try something like this:

Squats
bench
deadlifts
pullups
shoulder press
dips
curls
calf raises
Abs

I think that would be better for you. And as for splitting, i was told when i started to do a Full body workout 3x times a week, and not to split. Because you will benefit more from full body.
Hope that helps
 
ok what are your goals.

couple of points I would make sure the big 3 are near the top as this way you will have enough energy to do them.
If you new to deadlift make sure you get someone to show you how to do them properly, ye they are coming back into vogue which means alot of new people are doing them and are doing them as badly as they do other exercises and on deadlift this just means a major back injury.
Last point are you working to failure or near failure on your sets, if so you are doing to much. On a split routine you can go near failure on your sets as your body generally as near a full week for the muscle group to recover however if you are doing this on a 3 day full body chances are that your body won't have enough recovery time thus leading to over training. So with a 3 day full body intensity should be sacrificed for more volume per week
 
Thanks soccergod, I'll go with your recommended order of exercises today.
jsb, My goals are to gain muscle mass. I was 130 in september, and now I weigh around 145 . I don't really have a specific target weight in mind, just bulking for now. However, I am interested in gaining lean body weight specifically because I want to later get back into gymnastics.
 
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