Okay giffo, help me out here. What is it that you need the most right now? Muscles? Fitness? Muscular endurance? Blasting your metabolism and loosing some fat as well as getting fit in the process? You're welcome to send me a photo of yourself either by PM or email if you wish (only if you wish that is) since it does make things easier.
Due to your injury, what can you and what can you not do? Do you suffer from any restrictive movements? I'm asking so many questions and I'm not even interrogating you for God's sake! Sorry.
Seriously, the more I know the more I'd be able to help and there would be less time wasted. What do you say?
Fadi.
Markos: ausbb.com/strength-training-power-lifting/9460-beginners-program
This is the main course we serve here at Ausbb. It’s basically meat and potatoes done in a slightly different way. Please help yourself by digging right in. Do not forget to chew properly so you can fully digest the food that’s been offered to you here. This is on the house by the way!
Desert? Ice-cream? Yes of course, that comes a bit later when you have really tasted what’s on offer here. All the best to the new guys and welcome to Ausbb.
Markos: http://ausbb.com/strength-training-power-lifting/9460-beginners-program.html
Fadi: http://ausbb.com/bodybuilding-training-discussions/9606-building-ultimate-muscle-machine-move-your-body-through-space-program-1-a.html
Or this:
A. Squats
B. Bench press
C. Dead lift
D. One arm d/bell rows
E. Press b/neck
All done at 3 sets for between 8-10 reps. Aim to increase your weights by 2.5% each week and do this program for 3 months solid before contemplating a change.
Mark Rippetoe
Wkout A:
3x5 Squat
3x5 Bench
1x5 Deadlifts
2x8 Dips
Wkout B:
3x5 Squats
3x5 Standing press
3x5 Bent over rows
2x8 Chinups
Done 3x a week, rotating A and B.
Fadi.
I prefer to keep things safer when performing a rep range between 1-12, hence the support one gets from hanging on to something helps prevent a lower back injury. Now when the reps go above 15 and the weight decreases, I then would have no problem in recommending the barbell bent over rows. With low rep and a heavy weighted bar, not only is the lower back injury risk increases, but one's concentration is somewhat shifted (no matter how slightly) to stabilising his unsupported back position. That is my reasoning behind the D/bell bent over rows in this context of events.Thanks for the workout mate. Its coming along nicely. The only question I have is why do you have one arm db rows in the workout instead of BB Rows. Is it to ensure lower back isn't being worked too much?
There's always a difference as far as your neuromuscular pathways are concerned. Even a barbell curl done with three different hand width is recognised differently by our body.Any reason i'm doing Behind Neck Should Press with BB instead of doing it with DB's? Is there any difference?
This is the main course we serve here at Ausbb. It’s basically meat and potatoes done in a slightly different way. Please help yourself by digging right in. Do not forget to chew properly so you can fully digest the food that’s been offered to you here. This is on the house by the way!
Desert? Ice-cream? Yes of course, that comes a bit later when you have really tasted what’s on offer here. All the best to the new guys and welcome to Ausbb.
Markos: http://ausbb.com/strength-training-power-lifting/9460-beginners-program.html
Fadi: http://ausbb.com/bodybuilding-training-discussions/9606-building-ultimate-muscle-machine-move-your-body-through-space-program-1-a.html
Or this:
A. Squats
B. Bench press
C. Dead lift
D. One arm d/bell rows
E. Press b/neck
All done at 3 sets for between 8-10 reps. Aim to increase your weights by 2.5% each week and do this program for 3 months solid before contemplating a change.
Mark Rippetoe
Wkout A:
3x5 Squat
3x5 Bench
1x5 Deadlifts
2x8 Dips
Wkout B:
3x5 Squats
3x5 Standing press
3x5 Bent over rows
2x8 Chinups
Done 3x a week, rotating A and B.
Fadi.
Just invested in a power rack and can do some of these workouts properly,
Which of the 2 programs would be better for overall strength gains and size?
I am currently doing SL 5 x5
Cheers
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