Gym training schedule: trying to work something out...

[surfstak]

If you concentrate on compounds you'll love them, especially the deadlift, you'll start around 50kg and then literally every week there'll be weight on that bar til your so pround to hit the 100 mark and then you'll push on to the 150 and so on. Im jealous!!! Never again will you get these gains, enjoy them bud!

Nothing like the feeling of pulling on an oly bar with a decent weight on whilst the spice boy next to you is ****ing around with his EZ bar and his 3 combat wearing buddies are egging him on

[scott76]

I'll trust you. You lot know far better than me. Fingers crossed my progress won't fail to prove you all wonderfully correct.

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Nothing like the feeling of pulling on an oly bar with a decent weight on whilst the spice boy next to you is ****ing around with his EZ bar and his 3 combat wearing buddies are egging him on

Ooh, spice boy. I wanna be a spice boy.

Anyway, wouldn't happen. Five people in my gym at once is unheard of. Most I've seen so far is me, two grannies walking treadmills and a middle aged chap with a swiss ball.

[finlee]

sounds like a hardcore gym

[scott76]

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sounds like a hardcore gym

Oh yes, you wanna see us go when Kylie comes on the radio.

[surfstak]

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Oh yes, you wanna see us go when Kylie comes on the radio.

I think ive seen that film...ahem

[Jonathan]

Sorry that I forgot about this thread - been busy this weekend with the family

Anyways, Scott, it might help you not to think of your workouts as exercising certain muscle groups. Instead, focus on movements - so it could be pulling, or pressing, or squats or whatever. Maybe have one push day, one pull day and one squat day (squats are the best exercise that you can possibly do - dedicating a day to them is an adequate form of worship! ).

So something like this:


Pull (monday):
Power clean
Deadlift
Bent over row
Abs

Push (wednesday):
Flat bench with a barbell
Incline DB bench
Push press with a barbell
Seated DB shoulder press


Squat (Friday):
Back squat
Front squat
Calf raises
Abs


The trick is that you do the above exercises with sufficient intensity, that you can take advantage of the rest time to grow.

Give it some thought, and as all the others have said, I'd get rid of the isolation completely.

Jonathan

[hailtotheking]

For emphasising muscles that are used on the rings, i would say you need to do pullovers somewhere in there. Pullovers (i would so straight arm, as this replicates more closely the stiff-arm position used on the rings) will work the serratus, intercostals, lats, pecs, and tricep long head, which are all muscles used in the crucifix position on the rings.

Be careful that your weight training doesnt interfere with your gymnastics training, ans both types of training are heavily fatiguing to muscles.

[scott76]

Cheers for that hail. That certainly looks pretty viable and useful as an exercise. Good call.

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Be careful that your weight training doesnt interfere with your gymnastics training, as both types of training are heavily fatiguing to muscles.

That's one thing that won't be a problem. I can't afford the time or money to do both so at the moment the gymnastics is actually on hold. I'll be going back to it once I feel I can achieve more with some extra strength.

The gymnastics is a bit of a 'before I'm 30' thing. I've set myself a goal to get half decent on at least one piece of apparatus - a bit of a 'Faking It' type thing if you like - except you can't just fake it. Once I've reached my goal I'll take it from there; it's quite likely I'll drop the gymnastics but I'm considering it pretty likely that the regular gym might stick.

[Thai Dynamite]

Hello mate,

I think you could be the first person I actually have some advice for!...

My training is all aimed towards martial arts so although I want to bulk up with muscle I need to stay light on my feet and as flexible as possible.
43 and Fin got me on the old Push Pull workout and I have to say so far its been Ideal, I throw a few isolations in every few weeks just to mix it up a bit but basically folow the same format week in week out and just change my days round every now and again.
It doesn't hamper my kickboxing in terms of fatigue and is giving me massive strength gains (just ask my sparring partner) so I would recomend you drop the isolations and give it a try as others have mentioned.
Look at mine and Finlee's journals for a guide as we have both added and dropped things to suit ourselves so should be able to point you in the right direction.

Your in the right place for help!

[DrWhite]

To Thai Dynamite

This is my Thai boxing power program.

Is yours similar or completely different

Monday
Workout 1 Heavy bag / Floor to ceiling ball - 2min x 10 rounds
Lunchtime with 1min rest inbetween


Workout 2 Part 1 Part 2 Part 3
Evening Plyometrics Core Training AI Stretching
Gym

Tuesday
Workout 1 Jump rope - 3min x 5 rounds
Lunchtime with 1min rest inbetween


Workout 2 Part1 Part 2
Evening Kick specific training PNF Stretches
Gym

Wednesday
Workout 1
Lunchtime Floor to ceiling ball 2min x 5 rounds and 1min rest inbetween


Workout 2 Part 1 Part 2 Part 3
Evening Arm weight / complex Training Core Training AI Stretching
Gym Leg weight / complex training

Thursday
Workout 1 Jump rope 3min x 5 rounds
Lunchtime with 1min rest inbetween


Workout 2 Part1 Part 2
Evening Jump rope 3min x 5 rounds AI Stretching
Gym with 1min rest inbetween

Friday
Workout 1 Heavy bag / Floor to ceiling ball - 2min x 10 rounds
Lunchtime with 1min rest inbetween

Workout 2 Part1 Part 2 Part 3
Evening Plyometrics Kick specific training PNF Stretches
Gym
Only do plyometrics on Friday if your not doing complex traing

Saturday
Workout 1
Lunchtime Free

Part 1 Part 2 Part 3
Arm weight / complex Training Core Training AI Stretching
Leg weight / complex training


Sunday Day Off