will this work?

S

shieldst

0
Note: This was originally posted at bodybuilding.com by Matta114. I was wondering if this plan (along with proper eating) is good for me, as I'm looking to shed alot of pounds. Also, if I do follow this routine, when and for how long (if at all) should I do cardio?

Here's the plan:


**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Any comments?
 
Seems a little light, set-wise. Only one set of deadlifts? Odd.

Squat
Bench Press
Bent-over Row

Deadlift
Shoulder Press
Pull-up

I'd do it for a full 5x5, and superset your upper body stuff. For a cardiovascular effect, have short rest periods. Do HIIT two or three times a week, depending on how you feel.
 
I've never done a single session of HIIT...won't biking be good enough? Also, what does "superset" mean? And finally, I am physically unable to do a pull up, so are there any similar excersises I can do?
 
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that is the routine im on .. its nice .. just make sure u do warmup sets .. and u go balls to the wall on the the 3x5 and 1x5

the guy whose program that is .. on avergae his clients gained 30-40lbs of muscle within 6 months .. but you have TO EAT ALOT

its a beginners program
 
shieldst said:
I've never done a single session of HIIT...won't biking be good enough? Also, what does "superset" mean? And finally, I am physically unable to do a pull up, so are there any similar excersises I can do?
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use a pullup assist machine .. liek a gravitron .. keep doing it and lowering the amount of assist weight

and he isnt talking about pullups .. he is talking about chinups with ur palms facing u .. it hits ur biceps more
 
shieldst said:
I've never done a single session of HIIT...won't biking be good enough? Also, what does "superset" mean? And finally, I am physically unable to do a pull up, so are there any similar excersises I can do?
Click to expand...

Biking can be used for HIIT. Just have sprints and rests. Bam, you have high-intensity intervals.

"Supersetting" typically refers to doing exercises for antagonist muscle groups in a row. In general, it means doing two exercises in a row. In other words, you'd do your bench press, then you'd immediately go do your bent-over row, then you would rest. This will increase your training density and aid growth a little. Rest periods can be kept to 60 - 90 seconds, as while you are doing your bent-over row, your pecs and triceps are given a rest. And when you bench, your biceps and back are given a rest.

There's a logic to it. Makes sense?
 
Yes it does make sense =) Thanks for the help guys. One last thing: Doctor said he wants me to specifically train my quads and hamstrings on the machines for my bad knee. Is this counter productive? or can I do the quad/hamstring machines in addition to the original plan?
 
So I just thought I'd give a little update: I went to the gym today, and I asked a trainer to show me how to do a proper squat and bent over row. He showed me the squat, but when it came to the row he pointed me towards the back machine. Is this the same thing? I will admit, I do feel my back muscles while using the machine. Also, they said if I'm going to be asking about proper form and things of the sort, I should purchase a "training package" which in my opinion is complete crap. I paid my money to belong to the gym, so shouldnt the trainers help me for 10 minutes?

Also, has anyone come up with an alternate excercise to the pull up?

Thanks
Tyr
 
the 1x5 deadlift set is because the back will already be fatigued from teh squats.
a lot of poeple develop routines with deads and squats on different days specifically so the lower back is fresh for deads...which is important in avoiding injury.
 
shieldst said:
So I just thought I'd give a little update: I went to the gym today, and I asked a trainer to show me how to do a proper squat and bent over row. He showed me the squat, but when it came to the row he pointed me towards the back machine. Is this the same thing? I will admit, I do feel my back muscles while using the machine. Also, they said if I'm going to be asking about proper form and things of the sort, I should purchase a "training package" which in my opinion is complete crap. I paid my money to belong to the gym, so shouldnt the trainers help me for 10 minutes?

Also, has anyone come up with an alternate excercise to the pull up?

Thanks
Tyr
Click to expand...


Lat Pulldowns. Any gym will have a lat pulldown. The thing with the gym is that you pay for the gym to use the equipment, locker room, and whatever else. The trainers are completely different. You have to pay separately for a personal trainer, they aren't there to help anyone at the gym, they have their own clients that pay them.
 
Yay for lat pulldowns...just out of curioisity, how come the lat pulldown machines don't have a backrest to keep the back straight?

As for the trainers: when I joined, I was told specifically I could ask any trainer to help me out at any time, and now they seem to be going back on that deal. I guess I know my Workout A routine now, the only thing I'm worried about is properly performing a deadlift. I'll ask a trainer on Wednesday (my next day at the gym), and I'll make sure to ask a different trainer. If they dont help me, should I attempt the deadlift? Or is there too high a risk in injuring myself, thus meaning I should try a different excercise.

Thanks
Tyr
 
shieldst said:
Yay for lat pulldowns...just out of curioisity, how come the lat pulldown machines don't have a backrest to keep the back straight?
Click to expand...

Because that would only be helping you and you wouldnt work as hard;)

I wouldn't attempt the dealifts until you know the form correctly, you can get injured pretty quickly if your form is incorrect.
 
Its possible to learn to deadlift without a trainer, just do it slow, read articles, watch videos. Be sure only to read articles and to watch videos that people on the forum has recommended you. If you watch a competition deadlift, form could be horrible, since in competition people cheat their arses off.. they do ANYTHING to get the weight up, which is not good when you are training.
 
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