Extreme Workout Routines?

[brikis98]

Originally posted by: geokilla
Here's the picture.

Hard to tell exactly, but I'm almost positive I can see a squat rack, bench, barbell and plates at the opposite corner of the room. That is 99.9% of what you need to do Stronglifts or SS, so you're all set.

 

[BeauJangles]

On the left side of the photo (in the back) is everything you need to do Starting Strength.

 

[geokilla]

All right. Time to prepare...hopefully >.<. Still need to find that teacher who "opens" the fitness room after school.

I downloaded the Stronglifts e-book, and it says that I don't need to do reverse crunches. He only added it cus people were feeling that they didn't get enough ab work. So it'd be fine if I skipped the reverse crunches right?

As for the inverted rows, I seriously don't see how I can do the inverted rows. Anyone got any ideas how?

 

[SociallyChallenged]

Originally posted by: geokilla
All right. Time to prepare...hopefully >.<. Still need to find that teacher who "opens" the fitness room after school.

I downloaded the Stronglifts e-book, and it says that I don't need to do reverse crunches. He only added it cus people were feeling that they didn't get enough ab work. So it'd be fine if I skipped the reverse crunches right?

As for the inverted rows, I seriously don't see how I can do the inverted rows. Anyone got any ideas how?

Your gym has to have a smith machine. The crappier the gym, the more there are around Lower the smith machine and grab a bench to rest your feet on. Inverted rows = done. And why skip the reverse crunches? If you're gonna do a program, do all of the program.

 

[TallBill]

Originally posted by: SociallyChallenged

Originally posted by: geokilla
All right. Time to prepare...hopefully >.<. Still need to find that teacher who "opens" the fitness room after school.

I downloaded the Stronglifts e-book, and it says that I don't need to do reverse crunches. He only added it cus people were feeling that they didn't get enough ab work. So it'd be fine if I skipped the reverse crunches right?

As for the inverted rows, I seriously don't see how I can do the inverted rows. Anyone got any ideas how?

Your gym has to have a smith machine. The crappier the gym, the more there are around Lower the smith machine and grab a bench to rest your feet on. Inverted rows = done. And why skip the reverse crunches? If you're gonna do a program, do all of the program.

It doesn't have to have a smith. You might luck out and find a bar elsewhere as part of some other machine!

 

[SociallyChallenged]

Originally posted by: TallBill

Originally posted by: SociallyChallenged

Originally posted by: geokilla
All right. Time to prepare...hopefully >.<. Still need to find that teacher who "opens" the fitness room after school.

I downloaded the Stronglifts e-book, and it says that I don't need to do reverse crunches. He only added it cus people were feeling that they didn't get enough ab work. So it'd be fine if I skipped the reverse crunches right?

As for the inverted rows, I seriously don't see how I can do the inverted rows. Anyone got any ideas how?

Your gym has to have a smith machine. The crappier the gym, the more there are around Lower the smith machine and grab a bench to rest your feet on. Inverted rows = done. And why skip the reverse crunches? If you're gonna do a program, do all of the program.

It doesn't have to have a smith. You might luck out and find a bar elsewhere as part of some other machine!

Agreed. I just do this so other people don't use it I'm saving their workouts.

 

[RESmonkey]

OP, are you a guy or a girl?

And don't do crunches if you want to get stronger.

 

[geokilla]

Originally posted by: RESmonkey
OP, are you a guy or a girl?

And don't do crunches if you want to get stronger.

I'm a guy. Does it matter? lol.

And what's wrong with crunches?

@Socially. Well the picture shows what's available in my school gym. To the far left that my picture missed, like I said, the gym contains 3 machines that work the chest, and some dumbbells and an aerobic rower thing.

 

[BeauJangles]

Originally posted by: geokilla

Originally posted by: RESmonkey
OP, are you a guy or a girl?

And don't do crunches if you want to get stronger.

I'm a guy. Does it matter? lol.

And what's wrong with crunches?

@Socially. Well the picture shows what's available in my school gym. To the far left that my picture missed, like I said, the gym contains 3 machines that work the chest, and some dumbbells and an aerobic rower thing.

There's nothing wrong with crunches, except that there are plenty of other ways to exercise your abs. Things like L-seats, L-seat pullups, and simply grabbing x amount of weight and holding it overhead all work your core muscles much harder than crunches and in much less time.

If you're just starting out, though, I wouldn't worry about any ab exercises. Guys who are just starting out have a tendency to tire the abs easily -- as a muscle group, they lack mcuh endurance. So, by leaving out muscle-specific exercises (curls, crunches, etc), the program makes sure you have the energy and recovery time needed to hit the real workouts hard. Also, the OHP and squat will both work your core strength.

From your photo it appears that you have everything you need. If you have questions, go into the room and take pictures of that back left corner. We can help you out from there.

 

[geokilla]

I'm doing shoulder dislocations right now so I can fix my slouching shoulders posture. In the YouTube video, he goes all the way from the front to back. I however, can't go all the way back and top out at just past my head. Do I have to keep on doing shoulder dislocations till I can go all the way from the front to the back without releasing the broom stick?

It also says to squeeze your glutes, but how the hell do you do that? Do you just like tighten up you butt, then if you hit your butt, and your butt feels hard, does that mean you're squeezing your glutes? I'm doing glute activations such as supine bridges. right now so I can learn how to squeeze my glutes. However, it feels that my hamstrings gets more tight then my glutes during the top of the rep. What could I be doing wrong?

Shoulder Dislocations
Glutes Activation
Glute Activation Exercises

As well, when they go like squeeze your abs during the rep, does that mean you flex your abs? How do you flex and breathe out at the same time, say during a crunch, or better yet, squat.

 

[conorvansmack]

If you're having trouble getting your arms back farther, try holding the broomstick with a wider grip. The wider your grip, the farther back around you should be able to get.

"Squeeze your glutes" definitely means to tighten your butt. If you're getting a lot of tightness in your hamstrings doing supine bridges, try laying with your legs on the ground and squeezing your glutes first, then move on to supine bridges.

As far as breathing out on squats, don't do it until you get to the top. The abdominal tension that holding your breath creates helps with the lift. Read this from StrongLifts.

Exhaling slowloy at the top of a crunch while keeping your abs tight is harder than holding the same position while holding your breath. It's a simple variation on regular crunches, but I'd focus on building strength through the main compound lifts first. The Squat, Deadlift, and OH Press will build useful abdominal strength.

If you get to the end of a workout and really want to do some ab exercises, try L-Pull Ups, or hanging L-sits, or Hanging Knee Raises.