Give me a routine to achieve my ideal body type!

[PTinCHCH]

lol duuuuude http://exrx.net/Lists/ExList/WaistWt.html

i actually do these for my abs and they are brilliant, i dont do the hanging ones, this was just an example.

i do the ones where your on a dip/leg raise thingy. couldnt find a pic of it and diddnt care to get all pedantic and specific.

and GREAT, work your hip flexors while you do your abs. the more the merrier. like compound

[PTinCHCH]

found it.

http://exrx.net/WeightExercises/RectusA ... Raise.html

these ones i do. love them.

[Tenmon]

Hey PTinCHCH, since you mentioned that you do full compound exercises, would you mind providing me with your workout routine? (exercises, reps, sets, split days) I really do not know which exercises are and which exercises aren't compound. I'd be SO GRATEFUL!!!

So far only managed to gather that benchpress, squats, military press, deadlifts are.....

Also when people say 8-12, do they mean 12, 10, 8, 8?

TIA! \:D/

[Tenmon]

found it.

http://exrx.net/WeightExercises/RectusA ... Raise.html

these ones i do. love them.

How many of these do you do? And how much weight do you use?

[EMC]

lol duuuuude http://exrx.net/Lists/ExList/WaistWt.html

i actually do these for my abs and they are brilliant, i dont do the hanging ones, this was just an example.

i do the ones where your on a dip/leg raise thingy. couldnt find a pic of it and diddnt care to get all pedantic and specific.

and GREAT, work your hip flexors while you do your abs. the more the merrier. like compound

lol duuuuude http://exrx.net/Lists/ExList/WaistWt.html

i actually do these for my abs and they are brilliant, i dont do the hanging ones, this was just an example.

i do the ones where your on a dip/leg raise thingy. couldnt find a pic of it and diddnt care to get all pedantic and specific.

and GREAT, work your hip flexors while you do your abs. the more the merrier. like compound

most hip flexor/abdominal exercises are usually breaking the hips and back together so your typically not in a strong position as you lack stability and balance. the hip flexors are an extremely strong muscle so there are more effective exercises you can do for strength, however squats and deadlifts are more than enough for them.

abdominals should be trained as a part of any sort of routine. powerlifting, bodybuilding, sports athelete even the regular joe. the only purpose to train the abdominals is for strength so you want to apply the maximum amount of tension through resistance you cant do that when your breaking the hips. you may get a bigger 'contraction' but that equates to this = 0

[Tenmon]

most hip flexor/abdominal exercises are usually breaking the hips and back together so your typically not in a strong position as you lack stability and balance. the hip flexors are an extremely strong muscle so there are more effective exercises you can do for strength, however squats and deadlifts are more than enough for them.

abdominals should be trained as a part of any sort of routine. powerlifting, bodybuilding, sports athelete even the regular joe. the only purpose to train the abdominals is for strength so you want to apply the maximum amount of tension through resistance you cant do that when your breaking the hips. you may get a bigger 'contraction' but that equates to this = 0

So which exercise do you think is best for the abs, sir?

[PTinCHCH]

i mix it up.

but my common structure is this

Dead lifts- 5 sets/ superset with leg raises (i do 20 each superset, giving me a total of 100)

Bench press- 5 sets/ superset with these http://exrx.net/WeightExercises/BackGen ... neRow.html

Squat - 5 sets/ superset with hamstring work. i do http://exrx.net/WeightExercises/Hamstri ... Raise.html

wide grip pull up - 5 sets (assisted if need be, with bands or assisted machine)/superset with military press.

then i do three or four minor groups.

such as tricep pushdown, bicep curls, forearm curls, calf raises etc

i mix it up weekly but this is my basic structure i guess.

your supersets should mirror your primary exercise.

ie. if you do 8 squats, do 8 hamstring raises.

if you do 10 bench presses, do 10 supine rows etc.

when i say 8-12 i mean, for your first week or two, do 8 reps, then for your second or third week do 10 reps. etc, your still in the hypertrophy zone.

over 12 reps is going more into muscular endurance.

under 8 is more into neurological strength phasing.

[EMC]

most hip flexor/abdominal exercises are usually breaking the hips and back together so your typically not in a strong position as you lack stability and balance. the hip flexors are an extremely strong muscle so there are more effective exercises you can do for strength, however squats and deadlifts are more than enough for them.

abdominals should be trained as a part of any sort of routine. powerlifting, bodybuilding, sports athelete even the regular joe. the only purpose to train the abdominals is for strength so you want to apply the maximum amount of tension through resistance you cant do that when your breaking the hips. you may get a bigger 'contraction' but that equates to this = 0

So which exercise do you think is best for the abs, sir?

any spinal flexion with your feet fixed.

[Tenmon]

i mix it up.

but my common structure is this

Dead lifts- 5 sets/ superset with leg raises (i do 20 each superset, giving me a total of 100)

Bench press- 5 sets/ superset with these http://exrx.net/WeightExercises/BackGen ... neRow.html

Squat - 5 sets/ superset with hamstring work. i do http://exrx.net/WeightExercises/Hamstri ... Raise.html

wide grip pull up - 5 sets (assisted if need be, with bands or assisted machine)/superset with military press.

then i do three or four minor groups.

such as tricep pushdown, bicep curls, forearm curls, calf raises etc

i mix it up weekly but this is my basic structure i guess.

your supersets should mirror your primary exercise.

ie. if you do 8 squats, do 8 hamstring raises.

if you do 10 bench presses, do 10 supine rows etc.

when i say 8-12 i mean, for your first week or two, do 8 reps, then for your second or third week do 10 reps. etc, your still in the hypertrophy zone.

over 12 reps is going more into muscular endurance.

under 8 is more into neurological strength phasing.

Awesome. Thanks for that! Now I have a frame to work with.

So the definition of supersets are exercises for the opposite muscles?

And do you do bench press 5 sets then supine row 5 sets OR do you do bench press, supine row, bench press, supine row...etc?

Is it okay to do this http://exrx.net/WeightExercises/Deltoid ... ltRow.html instead of the supine row as it works my post delts too? Or this http://exrx.net/WeightExercises/BackGen ... edRow.html?

[Tenmon]

any spinal flexion with your feet fixed.

Can you find an example here? http://exrx.net/Lists/ExList/WaistWt.html#anchor172895

[PTinCHCH]

Awesome. Thanks for that! Now I have a frame to work with.

So the definition of supersets are exercises for the opposite muscles?

And do you do bench press 5 sets then supine row 5 sets OR do you do bench press, supine row, bench press, supine row...etc?

Is it okay to do this http://exrx.net/WeightExercises/Deltoid ... ltRow.html instead of the supine row as it works my post delts too? Or this http://exrx.net/WeightExercises/BackGen ... edRow.html?

those exercises are fine.

they are the opposite muscle groups.

follow your nose on exrx. have a look at the push pull theory etc.

and yes, supersetting like bench, seated row, rest. bench, seated row, rest. bench, seated row, rest....etc

[EMC]

any spinal flexion with your feet fixed.

Can you find an example here? http://exrx.net/Lists/ExList/WaistWt.html#anchor172895

http://exrx.net/WeightExercises/RectusA ... itUpX.html

these are good ^

[Beef]

anyone deadlifting or squating who didnt just walk into the gym yesterday is doing core work. not strength not for looks but for support and health. why would you guys advise him not to? the one good thing noobs actually do is they train abdominals excessively. i think we could all do with some extra abdominal training

sounds like you're getting mixed up between abdominal training and core training.

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective.

Exercises like squats, lunges, deadlifts and even pushups will strengthen your stabalising muscles, whereas situps and crunches etc isolate the rectus abdominus

[Beef]

abs- dont worry too much about them. leg raises are a good form of ab workout.

but majority of ab work will come in as stabilizers from squats and deads.

:nod:

[EMC]

sigh x2

[Beef]

sigh x2

:roll:

[EMC]

sigh x2

:roll:

sigh x3

[startinfromscratch]

[tinytraps]

Everything you need is in here

http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength

Start with starting strength novice programme work your ass off for at least 6 months on this one template. Youll never have to worry bout your abs again.

[Pseudonym]

EMC and Gymsta, why not start your own topic, and maturely debate your points? It beats rolling your eyes and sighing at each other like a couple of melodramatic teenagers.

[PTinCHCH]

just agree to disagree.

personally EMC, i cant stand that kind of sit up youve recommended.

i have a temperamental tailbone, and any sit up for me needs the small of my back to stay on the ground. infact, lifting the small of the back off the ground leads to a lot of back/spinal soreness from sit ups.

ALSO, i have had to show many people how to correctly do crunches without loading the lumbar spine, improving their techniques and thus productivity from abdominal crunches.

its a case of each to their own.

i read an article a while ago about hanging leg raises, and it was about how they were favored among those in the body building industry for the fact it doesnt load the spine (note, not erector spinae) and isolates the abs themselves.

again, each to their own.

[EMC]

just agree to disagree.

personally EMC, i cant stand that kind of sit up youve recommended.

i have a temperamental tailbone, and any sit up for me needs the small of my back to stay on the ground. infact, lifting the small of the back off the ground leads to a lot of back/spinal soreness from sit ups.

ALSO, i have had to show many people how to correctly do crunches without loading the lumbar spine, improving their techniques and thus productivity from abdominal crunches.

its a case of each to their own.

i read an article a while ago about hanging leg raises, and it was about how they were favored among those in the body building industry for the fact it doesnt load the spine (note, not erector spinae) and isolates the abs themselves.

again, each to their own.

decline situps arent really good for noobies. you need to know how to activate your abdominals and force stretch on the negative. its like deadlifting and not being able to activate and force stretch at the back extension. but he asked for a good exercise and its one of the best. you can safely apply alot of tension with a minimal risk of an injury. if you were to try load the same amount of tension through cable work it could be dangerous.

other than that ive already stated the best exercises for your abdominals are going to be the ones where your flexing your spine with your feet fixed. many exercises accomplish this but theres obviously degrees of effectiveness..

ive never had back problems with any sort of abdominal work and most people shouldnt. im not in the position to take into regard peoples physical state like you being a PT with their elbows, shoulders, knees, lumbar what have you.

[PTinCHCH]

other than that ive already stated the best exercises for your abdominals are going to be the ones where your flexing your spine with your feet fixed.

why?????

:-s

[EMC]

other than that ive already stated the best exercises for your abdominals are going to be the ones where your flexing your spine with your feet fixed.

why?????

:-s

squat? deadlift? decline situps? vertical situps? crunches? every muscle in the body is obviously going to be stronger when the body is fixed to the ground. if your doing a hip flexor/abomdinal exercise your not maximizing the effectiveness of either muscle group just doing an effective exercise.

the abdominals function are to flex the spine, so thats to curl the head into a foetal position. its not a very complex muscle group to work out. any sort of crunch/situp are going to be most effective and both are normally done with the feet fixed.

[PTinCHCH]

other than that ive already stated the best exercises for your abdominals are going to be the ones where your flexing your spine with your feet fixed.

why?????

:-s

squat? deadlift? decline situps? vertical situps? crunches? every muscle in the body is obviously going to be stronger when the body is fixed to the ground. if your doing a hip flexor/abomdinal exercise your not maximizing the effectiveness of either muscle group just doing an effective exercise.

the abdominals function are to flex the spine, so thats to curl the head into a foetal position. its not a very complex muscle group to work out. any sort of crunch/situp are going to be most effective and both are normally done with the feet fixed.

your serious.

that is your reason that these http://exrx.net/WeightExercises/RectusA ... runch.html are better than these http://exrx.net/WeightExercises/RectusA ... Raise.html

:?

just because the feet are on the ground.

ummmm, dont mean to sound like a douche bag, but wtf.

:-s