Thread: lifting routine

that is horrible. just horrible. read the stickies and educate yourself.

check out my KISS training program. That would be a good place for you to start - OSP Blog » K.I.S.S.

patrick

Couldnt agree more, thats freaking horrible!

There are a few good programs out there you just need to read about them and educate yourslef on them. Like Funk said read the stickies. Take a look at GOPRO's Power/ Rep Range/ Shock program. My 13 y/o daughter uses the basic form of p/rr/s...

this program looks real nice and am excited to start this. i am really glad i asked someone about that routine because i felt really sketchy on it. i have just one question on spacing out the routine. if you workout 5 days a week, what is the best way to space out the routines? should i only workout on week days and take the weekend off? or should i do three days take a day off and do the next two?

If your interested in P/RR/S then I have found it most effective to stay on the 4 day split outlined by Eric.

Monday, Chest/Delts/Abs
Tuesday, Legs
Wednesday, Off
Thursday, Back
Friday, Arms
Sat. & Sun., Off

Now that said, I do switch off on the exercises somewhat, however I do try to stick to the main split above. Keep in mind I have been lifting for years, so if you are just beginning, stick to what Eric has outlined in the stickies and then the more you grow in knowledge, the more you can experiment with different lifts. If you are lifting correctly; form, weight, intensity, etc.. you will find that 4 days with this routine is more than enough. If you think you need 5 days, throw in a light day of cardio. Personally, I'm cutting and do very little cardio to none at all some weeks. The intensity of P/RR/S has been more than enough to shed pounds and build lean muscle. Once you get accustomed to P/RR/S which will be a few of the 9 week cycles, take a look at incorporating FD/FS. This will blow you away!

Good Luck!

Originally Posted by P-funk

that is horrible. just horrible. read the stickies and educate yourself.

check out my KISS training program. That would be a good place for you to start - OSP Blog » K.I.S.S.

patrick

Hey P, nice program, props bro!!

The intensity of P/RR/S has been more than enough to shed pounds and build lean muscle. Once you get accustomed to P/RR/S which will be a few of the 9 week cycles, take a look at incorporating FD/FS. This will blow you away!

Nice HP.
I would add as well, after 9 wk, just chill for a wk.
Cardio etc. If you cant stay out of the gym like me, just work on a lagging body part.

Originally Posted by ludrof11

this program looks real nice and am excited to start this. i am really glad i asked someone about that routine because i felt really sketchy on it. i have just one question on spacing out the routine. if you workout 5 days a week, what is the best way to space out the routines? should i only workout on week days and take the weekend off? or should i do three days take a day off and do the next two?

I would suggest you follow the p-funks K.I.S.S and learn all the compound movements, especially squats, dead lifts and their variations before moving on to the P/RR/S. Looks like you have never done these and IMO you will reap better benefits with these movements included in your P/RR/S program. Read the P/RR/S thread completely and that will answer all your above questions. Also read all the stickies (Training and Diet&Nutrition) a wealth of information is there.

Good luck.

I couldn't agree more. Gotta learn to walk before you learn to run.

Originally Posted by Tank316

Nice HP.
I would add as well, after 9 wk, just chill for a wk.
Cardio etc. If you cant stay out of the gym like me, just work on a lagging body part.

Couldn't agree more! After each 9 week cycle, you're going to want to take a week off or at least go very, very light. Your muscles and your central nervous system will thank you and you should immediately notice your gains on your first week back of your Power cycle. I forgot to mention that Tank! Thanks.

sorry but one more thing, and this is probably a stupid question, but how long should i wait in between each set. i usually wait about 30 seconds because i am just so into it, i want to do it faster. should i be slowing down, or is that at a good plevel?

As long as you need. When the weights are light, this might be under a minute. As the lifts get heavier, you'll need longer.

I sometimes rest five minutes between sets of squats.

Generally, the more intense the exercise the more rest you'll need to maintain that level of intensity.

So youd need more rest doing sets of 4rm squats than you would doing sets of 12rm squats for example.

since i am a newbie and obviously need help, can anyone tell me the best way to develop abs? i know everyone has abs and just fat is covering them, but i try to stick to a workout, but dont stay motivated because i never see any improvement. i know i should not be asking this question. i have read a lot of articles about it , but just cant stay with it.

Diet.

Honest!

i knew before that diet was important, but does that mean i dont need to focus as much on doing abs and cardio?

sorry for not putting this in just one post; but i am looking to get toned more than just building more muscle if this helps at all

Originally Posted by ludrof11

i knew before that diet was important, but does that mean i dont need to focus as much on doing abs and cardio?

That's right. Fat loss happens when you carefully diet off the WEIGHT, and lift heavy to prevent muscle-loss.

Originally Posted by ludrof11

sorry for not putting this in just one post; but i am looking to get toned more than just building more muscle if this helps at all

You can't really build any muscle while you run a caloric deficit - you just protect it by lifting heavy while you do it. Read the link in my sig on getting started.

Compounds work extreme wonders. Dont fall for gimmicks because someone says they're good or that they developed a revolutionary new system that has so much volume, it looks like its bound to work. Most likely, that person is trying to sell you a Brooklyn Bridge.
Compound work has scientific research behind it. Case in point: I started doing barbell hang cleans+push presses a few months back. Al of a sudden, I'm noticing new growth in my shoulders and this is simply by adding in ONE exercise. Go heavy, hard and the rest will take care of itself.

Well I spose you have to build some abs built, or else as a guy they'll look like those weak feeble skinnyman 6 packs.
Do compounds that will tax the core alot, like squats and pullups. When doing the pullups, at the top of the movement, do a leg raise, like a hanging leg raise but just at the top of the movement. These helped me alot. Also in my gym we have this wicked crunch machine that you slot your torso & legs in and you can add weight and it really developed my abs more than anything else did.

Lastly, listen to built, you cant see 6 packs without a good diet. Its like having a ferrari covered in a big block of mud. It's there but you just cant see it.

You do indeed have to build abs. Mostly they build themselves from heavy compounds and sprinting, but a few heavy weighted sets of abs can do a body good, for sure.

You've been doing them haven't you built

Weighted crunches? You bet. I think I've done them three times this year!

I do half-crunches on a bosu ball, with a dumbbell on my chest.

3 sets of 8, once or twice every week or two when I remember, at least I do when I'm bulking.

Oh, the dumbbell weighs 75 lbs - I have to knee-pop it into position LOL!

And that's why you're built

Best move for me to work my abs? Standing Military BB presses from front to back. I swear to god these are insane for hitting my obliques and abs. I get such a burn from stablizing my core that I dont really need ab work. If you see any of my routines, they are centered around heavy ass compounds.

Oh, I know! Personally, I swear by weighted chins and sprint-intervals!

I do very little if any direct ab work. They get plenty of work with my compound movements.

Originally Posted by Built

Oh, I know! Personally, I swear by weighted chins and sprint-intervals!

weighted chins knock the crap out of me. I also have a 16 year old client who came to me for improvement in strength and explosive power for wrestling. He also does weighted chins. Now he does them with incredible form and he says that any time he gets done with these, his abs are rocked the next day. Kind of funny actually, because when he came in at first several months back, he'd thrust his hips and cheat like crazy. It was only after I slowed his pace down that he actually felt it in all the right areas. I made him try doing a wide grip; couldnt do one! Now he does multiple reps and sets!

i have also read that you should run in the morning and after your workout. if i am going to do abs, would the best time to do them be in the morning after running, or right before my workout later in the day?