So going off the advice of those on here as well as one of the PTs at my gym, this is what I have come up with so far
Any advice?
Deadlifts 5x5's as well
For the days where you're working two major muscle groups I'd definitely add more volume on the accessories. You should be looking at 4-5 accessories each day. Usually 3-4 sets of 8-12 reps for the accessories/isolation work as well. Finally I wouldn't leave the accessories the same every week either, I'd switch them up a little, change 1-2 of them from week to week etc
Exactly what I was looking for, thank you! Any suggestions for the gaps?
My new program is hard as **** but damn I'm seeing results. Already gone up in flat bench press, incline dumbbell press and shoulder dumbbell press after a few weeks
dips and incline dumbbell press for A....Lunges and leg extensions for B
Thanks Is it a waste of time doing bicep curls and hammer curls on the same day? I find it so difficult to do chin ups
No they work different heads of the bicep...although I'd focus on chin-ups and improve on them. Some gyms ( I know mine does) has the rubber resistance bands which are great for aiding you do pullups and chin ups etc
dips and incline dumbbell press for A....Lunges and leg extensions for B
Thanks Is it a waste of time doing bicep curls and hammer curls on the same day? I find it so difficult to do chin ups
No they work different heads of the bicep...although I'd focus on chin-ups and improve on them. Some gyms ( I know mine does) has the rubber resistance bands which are great for aiding you do pullups and chin ups etc
It's good that you lot know more than me I really appreciate the help, can't wait to get started on my new workouts
I'll have a look for that, if not would I be best off trying to gain strength in my biceps first? I really struggle in pulling myself up
I haven't tried fresh, and I've got nowhere around my house to give it a go
I could do maybe 1 or 2 fresh, that's a complete guess though
Imo thats pretty bad man. I can do around 35 -40 even though i haven't done chin ups/pull ups in a while. Instead of doing regular chin ups do assisted chin ups(machine) and work your way up until you can do at least 12 with good form
I haven't tried fresh, and I've got nowhere around my house to give it a go
I could do maybe 1 or 2 fresh, that's a complete guess though
Imo thats pretty bad man. I can do around 35 -40 even though i haven't done chin ups/pull ups in a while. Instead of doing regular chin ups do assisted chin ups(machine) and work your way up until you can do at least 12 with good form
I did say it was bad I'm a scrawny guy but my upper body is even worse than my lower body
I haven't tried fresh, and I've got nowhere around my house to give it a go
I could do maybe 1 or 2 fresh, that's a complete guess though
Imo thats pretty bad man. I can do around 35 -40 even though i haven't done chin ups/pull ups in a while. Instead of doing regular chin ups do assited chin ups(machine) and work your way up until you can do at least 12 with good form
I haven't tried fresh, and I've got nowhere around my house to give it a go
I could do maybe 1 or 2 fresh, that's a complete guess though
Imo thats pretty bad man. I can do around 35 -40 even though i haven't done chin ups/pull ups in a while. Instead of doing regular chin ups do assisted chin ups(machine) and work your way up until you can do at least 12 with good form
I did say it was bad I'm a scrawny guy but my upper body is even worse than my lower body
I used to be really scrawny too man.Thankfully over the year's I've bulked up a lot. Just keep working out consistently, eat right, and rest and im sure you wont be scrawny anymore man
Most people could only do a couple real ones unless they have been practising.
Buy a pull up bar for a tenner and get some ab straps with it. 10 minutes a day or whenever you walk past do a couple and you'll see a difference
Most people could only do a couple real ones unless they have been practising.
Buy a pull up bar for a tenner and get some ab straps with it. 10 minutes a day or whenever you walk past do a couple and you'll see a difference
I'll definitely have a look for a chin up bar. Are they easy enough to put up/take down each time I want to use it or do I have to leave it there?
Most people could only do a couple real ones unless they have been practising.
Buy a pull up bar for a tenner and get some ab straps with it. 10 minutes a day or whenever you walk past do a couple and you'll see a difference
I'll definitely have a look for a chin up bar. Are they easy enough to put up/take down each time I want to use it or do I have to leave it there?
I had one which you attach to the frame of the door . You could take it off fairly easily
Why did I get unflavored protein powder. Takes like poison
I did say......
Anyway...Does anyone have any tips to get rid of DOMS? other than contrasting temperature baths, foam rolling and letting blood flow from your legs
Ice bath for 12 mins, compression socks or compression suit, possibly change you're cool down. Or some stretching in the morning
Compression socks are beautiful!!!! Remember when I was in Estonia playing for Wales they made us wear them cause we had 3 training sessions and 3 games in a week.
It's something I don't normally get cause I cool down and everything, but I came back to play football after 9 months out with 2 operations, went on the bench seeing as I was needed cause it was final game of the season and we were getting promoted. Striker pulls a hammy 10 minutes in and I'm thrown on for 80 minutes first game back after 2 training sessions
A gypsy boxer once said' just because you lift weights dosnt mean you can fight' but hey if you feel good in yourself then happy days
There's more to the gym than that...Strength for other sports in my case. Looking and feeling better. General health and well being of going. There's so many benefits of going
A gypsy boxer once said' just because you lift weights dosnt mean you can fight' but hey if you feel good in yourself then happy days
There's more to the gym than that...Strength for other sports in my case. Looking and feeling better. General health and well being of going. There's so many benefits of going
Depends what sport and what position you play, I just count on my speed aggression and determination. I just use too do a lot of weights but I lost my routine a while back but I will never lose my speed just fitness comes and goes
What would you recommend to do in gym for football related stuff (eg explosivenss, speed, power, jumping etc) ? Obviously want to work all the muscles but don't want to become slow etc for football. Won't start again yet have exams soon.
Keep attending regular crossfit classes, were schedules are mixed all the time, so my whole buddy is worked. Combining it with strength classes that has focus on squats, deadlifts and bench.
Might not be 100% the most effective way, but it keeps things interesting. I get bored after 15min in a regular gym.
Keep attending regular crossfit classes, were schedules are mixed all the time, so my whole buddy is worked. Combining it with strength classes that has focus on squats, deadlifts and bench.
Might not be 100% the most effective way, but it keeps things interesting. I get bored after 15min in a regular gym.
Cmon man don't waste money on useless crossfit classes
Unflavored protein powder tastes awful, also how many should I have a day and when is the best time
Post workout is hands down the best time too take protein in order for muscle growth to occur. And you should be taking around 0.5 to 0.9 grams of protein per pound of your body weight.
What is the best way to work out without access to a gym or weights? Is it possible to combine long-distance running and body-weight exercises and end up looking shredded or no?
What would you recommend to do in gym for football related stuff (eg explosivenss, speed, power, jumping etc) ? Obviously want to work all the muscles but don't want to become slow etc for football. Won't start again yet have exams soon.
Rated E For Everyone.
Comments
Exactly what I was looking for, thank you!
Thanks
Why would it be a waste of time?
No they work different heads of the bicep...although I'd focus on chin-ups and improve on them. Some gyms ( I know mine does) has the rubber resistance bands which are great for aiding you do pullups and chin ups etc
I'll have a look for that, if not would I be best off trying to gain strength in my biceps first? I really struggle in pulling myself up
I could do maybe 1 or 2 fresh, that's a complete guess though
I did say it was bad
Buy a pull up bar for a tenner and get some ab straps with it. 10 minutes a day or whenever you walk past do a couple and you'll see a difference
I had one which you attach to the frame of the door . You could take it off fairly easily
Anyway...Does anyone have any tips to get rid of DOMS? other than contrasting temperature baths, foam rolling and letting blood flow from your legs
It's something I don't normally get cause I cool down and everything, but I came back to play football after 9 months out with 2 operations, went on the bench seeing as I was needed cause it was final game of the season and we were getting promoted. Striker pulls a hammy 10 minutes in and I'm thrown on for 80 minutes first game back after 2 training sessions
Still doing cardio every other day if not daily.
Keep attending regular crossfit classes, were schedules are mixed all the time, so my whole buddy is worked. Combining it with strength classes that has focus on squats, deadlifts and bench.
Might not be 100% the most effective way, but it keeps things interesting. I get bored after 15min in a regular gym.
Cmon man don't waste money on useless crossfit classes
Post workout is hands down the best time too take protein in order for muscle growth to occur. And you should be taking around 0.5 to 0.9 grams of protein per pound of your body weight.
On about FOOTball football btw