Weight Training In School

mike456 · 04-21-2006, 02:47 PM

even if i cut out 4 exercises, thats still 15 sets of 8-12 reps in 30 minutes- thats still not possible- this would proll take about 40-45 min just to hit huge muscles with 1 exercise
Pull-downs
Bent Rows
Bent-knee good morning
Face Pulls
Barbell Curls

mike456 · 04-21-2006, 02:49 PM

cowpimp also said for bodybuilders "Each exercise should consist of 24-50 repetitions. 2-4 exercises per major body part is generally sufficient through the course of the week. Make sure to balance the training stimulus between antagonist muscle groups"

**P-funk** · 04-21-2006, 02:52 PM

P-funk's 30min workout:

day1
squat
bench
row

day2
deadlift
overhead press
chin up

there ya go. what is the problem?

ablc · 04-21-2006, 02:54 PM

That last post proves my point. One day is front squats and conventionals with a unilateral exercise. Then you have a horizontal push/pull with flat bench and bent rows. Followed by Romanians and back squats with another unilateral exercise. Then a vertical push/pull with pulldowns or pullups and push presses. Throw in some prehab somewhere for your rotator cuffs, and you've got a balanced routine that can be done in 30mins.
By "each exercise should consist of 24-50reps," he meant to choose parameters like 3x8, or 4x6 to get at least 24 total reps for the exercise, and no more than something like 5x10 or 6x8 for less than 50.

ablc · 04-21-2006, 02:55 PM

Or follow P-funk's advice. Half as much to remember

mike456 · 04-21-2006, 03:34 PM

ok ill make the routine when i see all the equipment
but the split is most likely gonna be like this:
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off- Cardio
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

pumpthatiron · 04-21-2006, 04:40 PM

wow... you can really tell people's maturity by reading their posts... anyway, I guess it comes from age. These high school kids think swearing in every sentence is the cool thing to do; nay, all it shows is a lack of expression.

**P-funk** · 04-21-2006, 04:41 PM

Quote:

Originally Posted by mike456

ok ill make the routine when i see all the equipment
but the split is most likely gonna be like this:
Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off- Cardio
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

if you have four days a week to lift in school then go upper lower off upper lower off off....be more effecient with your time.

Squaggleboggin · 04-21-2006, 04:48 PM

Quote:

Originally Posted by pumpthatiron

These high school kids think swearing in every sentence is the cool thing to do; nay, all it shows is a lack of expression.

Ahem.

And, by the way, that is a way in which some people express themselves. Perhaps you meant lack of maturity. But thanks for generalizing. That's almost like saying that adults don't swear. Not exactly accurate, is it?

I agree that he acted like a two-year-old, that it was marginally annoying, and that the lack of both mutual respect and intelligence in his posts was blatant, but keep in mind that he doesn't represent everyone his age. I'm not mad, just trying to set it straight.

mike456 · 04-21-2006, 05:08 PM

im so immature

pumpthatiron say something useful or dont say it all, this is a training forum, i dont give a shyt if u think im fuckin mature or not cause i fuckin curse in every fuckin sentence, ok so fuck you and get back to the topic

pumpthatiron · 04-21-2006, 06:10 PM

Quote:

Originally Posted by mike456

im so immature

pumpthatiron say something useful or dont say it all, this is a training forum, i dont give a shyt if u think im fuckin mature or not cause i fuckin curse in every fuckin sentence, ok so fuck you and get back to the topic

I rest my case...

Tier · 04-21-2006, 06:14 PM

I heard premarital sex and drugs upped gains. Or you can just drink a protein shake for 30 mins.

mike456 · 04-21-2006, 06:19 PM

pumpthatiron u have fuckin spam as ur signature- do u get fukin paid to post here

mike456 · 04-21-2006, 06:19 PM

or are u just a dumbass

Squaggleboggin · 04-21-2006, 06:26 PM

What do you possibly stand to gain from posting like this? Give it a rest, man. No need to become angry. If someone is immature towards you, make a joke of it or ignore it. And don't ever be the one to start being disrespectful. It's not a good idea.

vinceforheismen · 04-21-2006, 07:09 PM

i had weight trianing in school too. i had it last semester. why do u only have it for 30 mins?

DiGiTaL · 04-21-2006, 07:48 PM

In your work out, why dont you do this:
for example divide your leg work out in 2 parts.
do one part one week, and the rest on another week.

mike456 · 04-21-2006, 07:55 PM

the period is 43 min long we get 7min to get dressed and get to the weight room and 7 min to get to the locker room and get changed

mike456 · 04-21-2006, 07:56 PM

thnx fr the advice squaggleboggin

Squaggleboggin · 04-21-2006, 08:06 PM

No problem.

Digital, I'm a little confused about your signature. You weigh 180 (pounds, I presume), can DB press 60 (pound dumbbells, I presume), and can squat 35 (pounds again?). The bar is 45 and there's no way someone who could DB bench 60s could squat less than the bar, so... yeah...

**CowPimp** · 04-22-2006, 12:02 AM

Quote:

Originally Posted by mike456

according to cowpimp this is how a pull day should look- ur tellin me u could do that in 30 min!
Bent rows
cable rows
Pull ups
Lat pull downs
Hyperextensions
Bent knee good mornings
Shrugs-Optional
Face Pulls
Curls

Bullshit. I don't think a pull day should look like that. Here would be my pull day:

Bent Rows
WG Pullups
Seated Cable Rows
MG Chinups

That's it. Maybe some face pulls at the end if I felt like it.

By the way, I would do good mornings and hyperextensions with your lower body. Both of those movements involve hip extension...

mike456 · 04-22-2006, 12:07 AM

in your cowpimps designing a split it sais to pic 2+ horizontal pulls, 2+ vertical pulls, 2+ lower back, 1 bicep, 1 posterior delt, and traps optional

**CowPimp** · 04-22-2006, 12:09 AM

Quote:

Originally Posted by mike456

in your cowpimps designing a split it sais to pic 2+ horizontal pulls, 2+ vertical pulls, 2+ lower back, 1 bicep, 1 posterior delt, and traps optional

Lower back doesn't go on pull day in my opinion. Also, you have to make concessions when you only have 30 minutes to lift. That is just a general template.

mike456 · 04-22-2006, 12:13 AM

yea i know so would u still suggest a push-pull-legs or
chest tris
back bis
off
shoulders
legs

**CowPimp** · 04-22-2006, 12:23 AM

Quote:

Originally Posted by mike456

yea i know so would u still suggest a push-pull-legs or
chest tris
back bis
off
shoulders
legs

I would do lower-upper-off-lower-upper.

mike456 · 04-22-2006, 12:34 AM

i saw another split in your sticky:
Chest
Back
Off
Legs
Delts, Arms
Off
Off
Wouldnt this be better since i only have 30 min for lifting- so i can still get a good amount of exercises in for the big muscle groups

**CowPimp** · 04-22-2006, 12:39 AM

Quote:

Originally Posted by mike456

i saw another split in your sticky:
Chest
Back
Off
Legs
Delts, Arms
Off
Off
Wouldnt this be better since i only have 30 min for lifting- so i can still get a good amount of exercises in for the big muscle groups

Honestly I think that split sucks, I just put it in there because people are going to design whatever crappy splits they want. It is something I have come to realize.

You can balance the routine, in terms of time economy, much better if you do an upper-lower split.

mike456 · 04-22-2006, 12:41 AM

ok thnx ill do an upper lower
so for upper is one day vertical push and pull and the other day horizontal push and pull?

mike456 · 04-22-2006, 12:44 AM

if so it would be like this for vertical- upper?
Overhead Press
Lat Pulldown
then what lol

**CowPimp** · 04-22-2006, 01:43 AM

Quote:

Originally Posted by mike456

if so it would be like this for vertical- upper?
Overhead Press
Lat Pulldown
then what lol

That's fine if you want to do it that way.

You could also do variations of the overhead press. Use dumbbells. Change between seated and standing. Try Arnold presses. Do a really steep incline press, anything beyond 45 degrees.

For the pulling movements you could do pullovers, a different variation of the lat pulldowns, pullups, chinups, etc. I like kneeling pulldowns a lot. You sit between a dual cable stack and set the handles at their highest point. Kneel down in between them and do a pulldown like that. I have a lot of my clients do this move because it is easy for them to grasp proper scapular retraction and shoulder adduction in the position.

04-21-2006, 02:47 PM	#31
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	even if i cut out 4 exercises, thats still 15 sets of 8-12 reps in 30 minutes- thats still not possible- this would proll take about 40-45 min just to hit huge muscles with 1 exercise Pull-downs Bent Rows Bent-knee good morning Face Pulls Barbell Curls
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 02:49 PM	#32
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	cowpimp also said for bodybuilders "Each exercise should consist of 24-50 repetitions. 2-4 exercises per major body part is generally sufficient through the course of the week. Make sure to balance the training stimulus between antagonist muscle groups"
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 02:52 PM	#33
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	P-funk's 30min workout: day1 squat bench row day2 deadlift overhead press chin up there ya go. what is the problem?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2006, 03:34 PM	#36
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	ok ill make the routine when i see all the equipment but the split is most likely gonna be like this: Monday - Chest/Triceps Tuesday - Legs Wednesday - off- Cardio Thursday - Shoulders Friday - Back/Biceps Saturday - off Sunday - off
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 05:08 PM	#40
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	im so immature pumpthatiron say something useful or dont say it all, this is a training forum, i dont give a shyt if u think im fuckin mature or not cause i fuckin curse in every fuckin sentence, ok so fuck you and get back to the topic
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 02:54 PM	#34
ablc Girly Girl Lifter Join Date: Apr 2006 Location: Texas Posts: 83	That last post proves my point. One day is front squats and conventionals with a unilateral exercise. Then you have a horizontal push/pull with flat bench and bent rows. Followed by Romanians and back squats with another unilateral exercise. Then a vertical push/pull with pulldowns or pullups and push presses. Throw in some prehab somewhere for your rotator cuffs, and you've got a balanced routine that can be done in 30mins. By "each exercise should consist of 24-50reps," he meant to choose parameters like 3x8, or 4x6 to get at least 24 total reps for the exercise, and no more than something like 5x10 or 6x8 for less than 50.

04-21-2006, 02:55 PM	#35
ablc Girly Girl Lifter Join Date: Apr 2006 Location: Texas Posts: 83	Or follow P-funk's advice. Half as much to remember

04-21-2006, 04:40 PM	#37
pumpthatiron Registered User Join Date: Aug 2004 Posts: 639 Photos: 1	wow... you can really tell people's maturity by reading their posts... anyway, I guess it comes from age. These high school kids think swearing in every sentence is the cool thing to do; nay, all it shows is a lack of expression.

04-21-2006, 06:14 PM	#42
Tier Your Pretend Friend Join Date: Jul 2005 Location: Virginia Beach, VA Posts: 765	I heard premarital sex and drugs upped gains. Or you can just drink a protein shake for 30 mins.

04-21-2006, 06:19 PM	#43
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	pumpthatiron u have fuckin spam as ur signature- do u get fukin paid to post here
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 06:26 PM	#45
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	What do you possibly stand to gain from posting like this? Give it a rest, man. No need to become angry. If someone is immature towards you, make a joke of it or ignore it. And don't ever be the one to start being disrespectful. It's not a good idea.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

04-21-2006, 07:09 PM	#46
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	i had weight trianing in school too. i had it last semester. why do u only have it for 30 mins?

04-21-2006, 07:48 PM	#47
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 923	In your work out, why dont you do this: for example divide your leg work out in 2 parts. do one part one week, and the rest on another week.
	Stats: Weight: 190lbs \| Height: 5'11 \| BF: 14% My Journal

04-21-2006, 07:55 PM	#48
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	the period is 43 min long we get 7min to get dressed and get to the weight room and 7 min to get to the locker room and get changed
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 07:56 PM	#49
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	thnx fr the advice squaggleboggin
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-21-2006, 08:06 PM	#50
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	No problem. Digital, I'm a little confused about your signature. You weigh 180 (pounds, I presume), can DB press 60 (pound dumbbells, I presume), and can squat 35 (pounds again?). The bar is 45 and there's no way someone who could DB bench 60s could squat less than the bar, so... yeah...
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

04-22-2006, 12:07 AM	#52
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	in your cowpimps designing a split it sais to pic 2+ horizontal pulls, 2+ vertical pulls, 2+ lower back, 1 bicep, 1 posterior delt, and traps optional
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-22-2006, 12:13 AM	#54
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	yea i know so would u still suggest a push-pull-legs or chest tris back bis off shoulders legs
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-22-2006, 12:34 AM	#56
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	i saw another split in your sticky: Chest Back Off Legs Delts, Arms Off Off Wouldnt this be better since i only have 30 min for lifting- so i can still get a good amount of exercises in for the big muscle groups
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-22-2006, 12:41 AM	#58
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	ok thnx ill do an upper lower so for upper is one day vertical push and pull and the other day horizontal push and pull?
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-22-2006, 12:44 AM	#59
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	if so it would be like this for vertical- upper? Overhead Press Lat Pulldown then what lol
mike456 Registered User Join Date: Feb 2006 Posts: 3,284