Thread: how to make workous

clearly, you still haven't read the stickies.

yah i have.

holy shit....shut up.

ok danny compound movements are the best way to go. minimal isolations movements. does that help in any way?

if you read them, you're not comprehending them properly.

body part programs are silly.

a body part program is simply what its stated. not a end all solution. common use is to pick up laggin parts of your body. read left to right not right to left danny.

Originally Posted by P-funk

holy shit....shut up.

how about you get out of my thread.

and i have read the stickeis i jjust have abd reading compension skills i cant make my own workouts i can only copy things that have been layed out.

ok post a workout with your goals. then we can disect it and help ya. sorry bout the right to left and left to right crack. bad day it was a cheap shot.

its alright. i haven thought of a workout yet so i have just been doing pushups, situps, burpees, pullups etc.

get a general idea of what you want to do. like how many days and all that if nothing else i will throw my two cents in to the ring.

Training 101 for retards.. err I mean Dummies.

1) Goals- pretty self explanatory.

what are your goals?

2) training split- Given the quotes above obviously I am not going to tell anyone to train one body part per day. Is it bad? Maybe not for a few weeks as a change of pace or a way to increase volume (acclimation) for a short period of time before dropping back and lifting heavier (intensification).

If you had read the sticky, you would have known that nobody here advises body part training.

In general there are a few splits I like:

- Total body 3 days per week with 1 day of rest between each workout.

A total body routine!

- day 1- upper, day 2- lower, day 3- off, day 4- upper, day 5- lower, day 6 and 7- off

An upper body/lower body split routine!

- day 1- upper push (chest, shoulder, tri), day 2- legs, day 3- upper pull (back and bi). With a day of rest inbetween workouts.

push, pull, legs. Ideal!

- day 1- upper, day 2- lower, day 3- total body. With a day of rest inebween workouts.

Obviously there are a lot of other ways to break things up. As a newbie the main thing you want to do is pick something you can stick to and make sure that you focus on learning and using good technique for all exercises.

Not that you're a newbie, but if your still asking questions like this, it couldn't help to work on your technique.

3) Exercise selection- efficiency is an important thing in the weight room. Workout smarter not longer. The exercises you want to stick to are going to be main compound lifts (exercises which use multiple joints) as they will recruit the greatest amount of muscle fiber to get the work done. Some of my favorites:

For instance, bicep curls as anything more than accessory work after you've completed pull-ups, bent-over rows, etc. is stupid for an athlete like yourself IMO.

upper push- bench (flat, incline, decline. barbell and DB), shoulder press (DB and BB), dips

upper pull- pulldowns (various grips), pull ups (various grips), bent over rows (barbells and DBs. Various grips), cable row, face pulls, shrugs (Db or BB)

lower body quad dominant- squat (back and front. no smith machine), lunges, bulgarian squat, one legged squat, multidirectinal lunges

lower body hip dominant- deadlifts, Romanian deadlift, Straight Legged deadlift, trap bar deadlifts, step ups, hyperextensions, glute ham raises, reverse hypers


with these exercises and all their varieties and progressions you can put together years of workouts. Be creative.

To be creative, you need to read more. And not just Mark Rippetoes 5x5! or something stupid like that. Don't read routines, understand the program/why that routine is optimal for that person.

4) Sets and Reps- As a newbie you really need to allow tendon strength (connective tissue strength) to build up as it tends to gain strength at a much slower rate then muscle. I recommend taking the first few weeks of your training and using sets of 10-15 reps and reallt focusing on the form of every exercises. As a newbie anything you do will make you grow and get stronger. You can only go up! After you have been training for a solid amount of time you will have to get more creative with your program but right out of the gate you can keep it simple. 10-15 reps x 2-3 sets per exercises and really hammer the form. After those first few weeks you can begin to increase the intensity and lift a little heavier. Just build up slowly and don't rush yourself into an injury. Studies on rep ranges suggest that reps 1-5 are best for strength gains, 6-12 for hypertrophy (muscle growth), and 12-15(20) for endurance. So, after those first preliminary weeks of training be sure to choose your rep ranges wisely based on your goals.

That isn't to say you can't design a program to improve strength and endurance, strength and hypertrophy, or some other combination of the three. For instance, I've been able to limprove my strength while making hypertrophy gains through that creativity that I bolded earlier.

5)Rest interval- In general the amount of weight you are lifting is going to dictate your (a) rep ranges and (b) your rest interval. For example, if you are lifting very very heavy chances are you wont get to many reps and in order to complete another set you will need a longer period of rest. It is recommended that for strength a rest interval of 2-5min is best, for hyerptrophy 60-90sec and for endurance 30sec or less. Ofcourse this is not the be all end all. As your fitness level increases you may find that you recover quick enough between sets and wont need as much rest. For example, some can lift at high intensities (heavy weight) on shorter rest invertvals, say 60-90. Again, a lot of this will depend on your goals and what you are trying to accomplish.

6) rep tempo is something that should not be overlooked. I don't like to dictate the concentric (the shortening or up phase of the lift) tempo just because the human body is built for speed and purposly slowing down the concntric will send improper signals to the CNS allowing it to think it is okay to move slowly. The eccentric tempo, if your goal is hypertrophy, would be a good thing to try and slow down and control. It has been showen in studies that slowing down the speed of the eccentric can lead to better gains in hypertrophy. This is due to the fact that during the eccentric (the lowering or down phase of the lift) a greater amount of trauma can be placed on the tissue. The isometric (the static moment of the lift between the eccentric and the concentric) can also be beneficial to those looking for a greater amount of hypertrophy as holding the weight in place for a moment will (a) require you to recruit more motor units then if you were just to begin the up phase of the lift since you have to hold and stabalize the load and (b) require you to use more strength on the up phase as you are putting an end to the potential enregy being stored in the muscle during the eccentric portion of the lift thus delaying the elastic energy. A tempo for hyerptrophy on the bench press might be something like 4/3/0, eccentric,isometric, concentric. So that is 4 seconds on the way down, 3 second hold at the chest and then press.

Anybody can swing a barbell up on a bicep curl (major injury risk might I add), but it's much more beneficial to not only pay attention to form so as to control the weight on the concentric and eccentric parts of the exercise, but to focus on tempo which will force you to keep good form

Hope some of that makes sense to people and as always ask questions and try and come up with a routine based on these guidlines and post it so that we can help you make it better.

CowPimps training threads are great as well!

danny i am starting to think you are bipolar!!! you have your log going and the workouts are decent for waht you want to do, and sometimes you talk about fighting skills and you seem to know a little. then you come up with some dumb shit, like you have never trained a day in your life!!! man you need to lay off the drugs or alchol or something!!!

lol to many head hits. im punch drunk and only 16 lol

thats not good!!!

lol. i get into mad fights lol.

did you read my post with p-funks training 101 and my comments mixed in yet?

no im retarded i co0uldnt understand it

come on, man. you can't read?

i can but my comprehension is shitty.

what don't you get?

i stil cant figure out how to ake workouts lo. i like to just copy workouts off people.

I get that, but within the article.. what don't you understand?

if what you are saying is true, then this is really sad.

you need to get off the internet and get into some sort of remedial english course.

Originally Posted by soxmuscle

I get that, but within the article.. what don't you understand?

Like the whole thing. its all good tho bro. its iight i cant expect you to explai the whole thing for me. i read the thig you posted above that shit is good enuff.

It's just a shame...

Having no interest in the curriculum taught in school is one thing, but completely not being able to comprehend a simple article like the one outlined by P-funk is unfortunate.

Start learning... and by start learning, I mean start learning how to comprehend what you read whether it be an article in the morning paper, a school assignment or a thread on here.

May god have mercy on your soul

lol thanks. ya im juss stupid.

Nobody is just stupid.

Start learning.

you are only as stupid as you allow yourself to be.