Wanna get back into weights - advice please

[SpaceMonkey]

Might move them to my biceps/back day. I'm usually f**ked from squats and lunges and my bicep day is a piece of piss tbh

Prolly smart. Biceps work f**k-all else, the're really just sillybullshit to look good for the chicks so you might as well chuck something tougher in on that day too!

 

[abpanther]

If your main goal is strength gains 10s are prolly a bit high, I'd drop 'em to 5s and up the weight when you're comfortable with your technique.

I want to gain strength but also tone

 

[SpaceMonkey]

I want to gain strength but also tone

If you gain strength and drop fat you'll look toned. Basically as long as your muscles are getting regular use and aren't buried under fat they'll look good.

 

[adamkungl]

Prolly smart. Biceps work f**k-all else, the're really just sillybullshit to look good for the chicks so you might as well chuck something tougher in on that day too!

I do all bicep-back compound exercises - rows, lat pulldowns, chinups, pullups. Still pretty easy compared to squats and lunges though, doesn't take it out of your whole body anywhere near as much.

 

[Joker's Wild]

Might move them to my biceps/back day. I'm usually f**ked from squats and lunges and my bicep day is a piece of piss tbh

Good idea bro. Doing Squats and Deadlifts in the same workout is probably overdoing it if your fairdinkum.

 

[SpaceMonkey]

Good idea bro. Doing Squats and Deadlifts in the same workout is probably overdoing it if your fairdinkum.

I squat every workout so it's unavoidable! But I only Deadlift every second session, and the routine that day will just be 3 lifts, either squat, bench and deads or squat, press and deads.

 

[Joker's Wild]

And you dont find it hard?

If I do fair dinkum squats (max weight for 5x5) I find I cant lift as much on my deads if I do them after, and vice versa.

 

[SpaceMonkey]

And you dont find it hard?

If I do fair dinkum squats (max weight for 5x5) I find I cant lift as much on my deads if I do them after, and vice versa.

I always squat first, deadlift last (cause squats warm you up brilliantly, and dealifts totally wreck you so you want to do them last), and do something in between thats just upper body to give the legs time to recover a bit. I'm usually fine. If I try to go straight from squats to deadlift though i fail horribly :lol:

 

[aqua_duck]

I always squat first, deadlift last (cause squats warm you up brilliantly, and dealifts totally wreck you so you want to do them last), and do something in between thats just upper body to give the legs time to recover a bit. I'm usually fine. If I try to go straight from squats to deadlift though i fail horribly :lol:

I'm the same, deadlifts always take every last ounce out of me, hence I do them last

 

[The European Polynesian]

And you dont find it hard?

Not supposed to be easy ;-)

At the moment I deadlift after heavy/high volume front squats. I wouldn't do it the other way around though. Once I do my deadlifts my lower back is done, just some light good mornings after that and some abs.

 

[Joker's Wild]

What I meant is don't you find it too hard, where 1takes away from the other. Every workout i do is hard but i like the lifts in my sessions to be complementary.

Each to their own

 

[SpaceMonkey]

What I meant is don't you find it too hard, where 1takes away from the other. Every workout i do is hard but i like the lifts in my sessions to be complementary.

Each to their own

Today was hard- but thats largely because I'm on a diet with a constant 1000 calorie net deficit. Got 3 sets of squats up at 145, then went and did some dumbell bench press and then did a set of deads at 145 which was a reset so it' should've been fairly easy, but I was seriously struggling to get the last two reps up. But if I was eating big that wouldn't have been a real problem.
Like I said before I squat heavy every session so I dont really have a choice about doing deads after squats!

Not supposed to be easy ;-)

At the moment I deadlift after heavy/high volume front squats. I wouldn't do it the other way around though. Once I do my deadlifts my lower back is done, just some light good mornings after that and some abs.

Amen to that brother, totally nail my lower back and traps/rhomboids, even though I'm a f**king peanut compared to you!

 

[abpanther]

Random questions,

1) I want to do maybe 10mins of abs at the end of each workout, just wondering what exercises you guys recommend to get maximum value? I generally just do crunches with my legs elevated.

2) Would you say bent over rows are better to do than seated row?

 

[Cliffhanger]

For core, do 3 1 minute planks, with a 30 second rest in between each, 3 sets of bicycle crunches and a set of v crunches, they're all straight forward and really effective core workouts.

 

[adamkungl]

Don't bent over rows and cable rows work slightly different areas of your back? I do both.

 

[adamkungl]

For core, do 3 1 minute planks, with a 30 second rest in between each, 3 sets of bicycle crunches and a set of v crunches, they're all straight forward and really effective core workouts.

Yep I mix things up in a pretty similar way.
I pretty much randomly choose a few of these on any given day

crunches
slow situps
plank
side plank
floor wipers
6 inches
bicycles
v crunches with med ball
hanging leg raises

 

[abpanther]

Thanks for the abs advice

 

[Joker's Wild]

Another good ab exercise to throw in there are roll outs using either a barbell loaded with small weights or an ab wheel. I have a wheel at home and it challenges my whole midsection

Heres a vid showing what I mean

http://www.youtube.com/watch?v=tl_Hp1Wf52k

 

[Cliffhanger]

My favourites are hanging leg raisers, side v ups, and jack knives, but you need to already have good core strength and coordination to do those. Bicycles, v crunches and plank are good for beginners.

 

[abpanther]

Yeah those 3 sound good to me, should abs be treated like another body part where you shouldn't over train them or I can just do those 3 exercises at the end of every workout?

I've been told not to bother training abs until I remove the layer of flab in front of them