need ideas for new weightlifting routine/split - Page 3

Sakuraba · #21 10-12-2005, 11:42 PM

off the top of my head

day 1 - deadlifts, dips, dumbell step ups (onto bench), bent over rows, ab wheel

day 2 - stiff leg deadlifts (or good mornings), bench, chin ups, upright rows, side bends

day 3 - squats, standing barbell overhead press, calf extensions, pull ups, weighted decline situps

Mix it up between 5X5 and 3X8. Throw in 6X3 or 3X12 every once in a while.

cardio - If your gym has a Concept 2 rower, do a 5K after you lift one or two days a week. You also will get cardio from running for lacrosse.

edited - too much on day 2 so I moved one thing. I think it would be a better idea to cram all the leg stuff into two of the days. With lacrosse 2 days, I don't think you need more days off of legs. I am too lazy to fix the post though.

Sakuraba · #22 10-12-2005, 11:46 PM

[ QUOTE ]
I'd definitely stick with the deadlift, though. It's a better exercise than the squat, is easier to do correctly, with a minimum of training, is a full-body movement that will greatly increase overall strength, and will result in the release of growth hormone because of all the stress it puts on the skeletal structure and lots of large muscles and supporting muscles in the core.

[/ QUOTE ]

Deadlifts rule. You get to drop a really heavy weight on the floor of the gym too. That is really cool, particularly if you work out at your "corporate fitness center" like I do.

The bar also bends a lot. It makes you look really strong.

lucas9000 · #23 10-12-2005, 11:52 PM

[ QUOTE ]
day 1 - deadlifts, dips, bent over rows, ab wheel

day 2 - stiff leg deadlifts (or good mornings), bench, chin ups, dumbell step ups (onto bench) upright rows, side bends

day 3 - squats, standing barbell overhead press, calf extensions, pull ups, weighted decline situps

[/ QUOTE ]

doing that in a 3-day period would put a ridiculous strain on a person's back. like, unhealthy.

Sakuraba · #24 10-12-2005, 11:56 PM

[ QUOTE ]
doing that in a 3-day period would put a ridiculous strain on a person's back. like, unhealthy.

[/ QUOTE ]

I thought it was pretty obvious he would spread the days throughout the week and not do them all in a row.

I also added a comment about only doing legs/lower back two days a week since he is playing lacrosse.

dizong · #25 10-12-2005, 11:59 PM

[ QUOTE ]
Haha, askin for lifting advice on a poker forum [img]/images/graemlins/blush.gif[/img]) Check out t-nation.com, they are the 2+2 of bodybuilding and nutrition. I'm sure a lot of other 2+2ers would agree with my analogy.

[/ QUOTE ]

Agree with above, check out the site. Look for "anti-bodybuilding hypertrophy" program along with other programs by chad waterbury

short + effective = efficient

dizong

lucas9000 · #26 10-13-2005, 12:00 AM

[ QUOTE ]
[ QUOTE ]
Haha, askin for lifting advice on a poker forum [img]/images/graemlins/blush.gif[/img]) Check out t-nation.com, they are the 2+2 of bodybuilding and nutrition. I'm sure a lot of other 2+2ers would agree with my analogy.

[/ QUOTE ]

[/ QUOTE ]

i've been familiar with that site/magazine for years. i know some people in oot lift, so i just posted for ideas about a split. i'm not as much of a noob as many seem to have assumed.

jctc · #27 10-13-2005, 12:12 AM

Monday (push day): Bench press, weighted dips, shoulder press

Wednesday (leg day): Squats/leg press, stiff leg deads, calf raises

Friday or Saturday (pull day): Deadlifts, pull-ups, BB curls

theben · #28 10-13-2005, 12:30 AM

doing a high stress excersive 3x a week will certainly overtrain if you push yourself. benching 3 times/wk is going off of 1 'full' day rest, (48hr). you need MIN 2 full days (72hr) for safe and full recovery.

you can pull a 3x a week bench/squat deal, but you certainly can't go hard. if you go light, you can do it this frequently. but if you push yourself to a point near/beyond failure, you need a lot more rest. (preferably at least 96 hrs)

HtotheNootch · #29 10-13-2005, 12:37 AM

How do you want to look?
How old are you?
What's your body type?

Answer those questions first.

DarkForceRising · #30 10-13-2005, 12:43 AM

[ QUOTE ]
[ QUOTE ]
5) no cleans, jerks, clean & jerks, etc (not because i don't like them as exercises, but only because i've never been trained in how to do them and they're the kind of exercises that can mess you up if you do them wrong).

[/ QUOTE ]

what about a jerk & clean, though?

[/ QUOTE ]

Best when followed by squat thrusts, oiling up, posing and a shower (if memory serves me correctly).