Looking for a routine.

[z1ggy]

Yes, full set of dumbbells; I used them the other day. My muscles are a bit sore actually.

I'll look to see what else they have later.

KT

Noice!!!

Well, the thing is...Most SS/SL moves can't be replicated the same with dumbbells. Certain things can like, barbell bench ----> dumbbell bench, Barbell over head press-----> DB overhead press, Barbell Bent Over Row -----> DB Bent Over Row. I think though in every case, barbell is easiest. I usually row around 135-150lb, depending on how I feel. I generally can't row (with good form) more than 45's or 50's...So I get a better work out usually from the bar. However, lowering the weight and using DB's can still be useful to work the core and other small balancing muscles.

But, things like squat, aren't exactly the same. You can hold some dumbbells up kind of, sitting on your shoulders, but it's just not the same. Same with a deadlift. You can hold dumbbells to the side of you or infront, but it's generally not that great. You could probably do stiff leg deadlifts with dumbbells though, which will be great for your hammies and lower back.

 

[KeithTalent]

Noice!!!

Well, the thing is...Most SS/SL moves can't be replicated the same with dumbbells. Certain things can like, barbell bench ----> dumbbell bench, Barbell over head press-----> DB overhead press, Barbell Bent Over Row -----> DB Bent Over Row. I think though in every case, barbell is easiest. I usually row around 135-150lb, depending on how I feel. I generally can't row (with good form) more than 45's or 50's...So I get a better work out usually from the bar. However, lowering the weight and using DB's can still be useful to work the core and other small balancing muscles.

But, things like squat, aren't exactly the same. You can hold some dumbbells up kind of, sitting on your shoulders, but it's just not the same. Same with a deadlift. You can hold dumbbells to the side of you or infront, but it's generally not that great. You could probably do stiff leg deadlifts with dumbbells though, which will be great for your hammies and lower back.

Right, that makes sense. Is there anything which can replace deadlifts to get the same impact?

The other day I did cardio and some stuff I remembered from the personal trainer;

3x10
Dumbbell curls
Bent over dumbbell curls
Lying down triceps lifts (the ones where you are on your back, then take one dumbbell and put it vertically between your hands and lift it up)

3x10
Crunches on the squishy ball (did 3x30 of these)
Lumberjack chops (where you swing the dumbbell from waist height on one side, to above the shoulder on the other side)
Something else midsection related that I cannot remember right now

Was just winging it though, so will try to do something a bit more structured tomorrow morning when I get back to the gym.

KT

 

[z1ggy]

Meh, the only one I've personally done and found it was okay with DB's was stiff leg dead lifts. Otherwise, no not really.

I don't waste my time with crunches anymore. When I do core work, I get it mainly from heavy compounds (squats, deads) and supplement it with 3x10-12 reps of reverse crunches on a decline bench. If you don't have a decline bench, but you have access to that "squishy ball" I have an even better move for you:

Put your feet up on the ball, so you are in a push- up position. Then, keeping your legs as straight as possible, use your core & abs to "pull" the ball toward your hands, making a triangle with your body in the process, ie, hands and feet form the base, and your butt is the top.

And as far as curls go, I get a solid work out on my biceps just from doing pull ups. If you use a neutral or supinated grip, you will engage the biceps more. I don't really do curls that often now a days and my biceps are doing okay.

 

[KeithTalent]

Meh, the only one I've personally done and found it was okay with DB's was stiff leg dead lifts. Otherwise, no not really.

I don't waste my time with crunches anymore. When I do core work, I get it mainly from heavy compounds (squats, deads) and supplement it with 3x10-12 reps of reverse crunches on a decline bench. If you don't have a decline bench, but you have access to that "squishy ball" I have an even better move for you:

Put your feet up on the ball, so you are in a push- up position. Then, keeping your legs as straight as possible, use your core & abs to "pull" the ball toward your hands, making a triangle with your body in the process, ie, hands and feet form the base, and your butt is the top.

And as far as curls go, I get a solid work out on my biceps just from doing pull ups. If you use a neutral or supinated grip, you will engage the biceps more. I don't really do curls that often now a days and my biceps are doing okay.

I think I understand that ball exercise; I'll give it a shot.

Pull ups are really freaking hard, so I don't think I can do very many. Curls might make more sense for me in the short term.

KT

 

[z1ggy]

I think I understand that ball exercise; I'll give it a shot.

Pull ups are really freaking hard, so I don't think I can do very many. Curls might make more sense for me in the short term.

KT

It should be very difficult, I wage you won't be able to do more than 6-8 if you're doing it correct, but hey maybe you have better core strength than I do

Yes, but for some perspective:

Last year, I was a lamer who was over weight and didn't make much progress in the gym. I maxed out at 4 pull ups at body weight. Today, I did 3 sets of 5 pull ups with 25lb attached to me. So I'd imagine today I could probably do maybe 15 or so with body weight. If you try and give your best, you'll improve rather quick. Even just doing as many sets of 3-4 will be better than not trying. That and supplementing with Lat pull downs helped me a lot.

 

[KeithTalent]

It should be very difficult, I wage you won't be able to do more than 6-8 if you're doing it correct, but hey maybe you have better core strength than I do

Yes, but for some perspective:

Last year, I was a lamer who was over weight and didn't make much progress in the gym. I maxed out at 4 pull ups at body weight. Today, I did 3 sets of 5 pull ups with 25lb attached to me. So I'd imagine today I could probably do maybe 15 or so with body weight. If you try and give your best, you'll improve rather quick. Even just doing as many sets of 3-4 will be better than not trying. That and supplementing with Lat pull downs helped me a lot.

Yeesh. I feel like I will be lucky to do two of them. Willing to give it a shot though.

KT

 

[KeithTalent]

So I was wrong, I could barely even do 1 pull up. Now you know why I need to build some strength.

So obviously they do have a pull-up bar, which is attached to this machine that has pulley things on it. They also have a giant machine with a bar and plates on it, but I don't think I can remove the bar; it's all sorted of locked in and just slides up and down, you just change the plates in either side of the bar (does that make sense?).

So this morning I sort of did the original routine I posted above, I just removed the leg extensions and replaced them with squats on the giant machine I mentioned above. Plus I added a twenty minute run on the treadmill.

It went ok, though I had absolutely no idea how to use the leg curls machine so I kind of skipped that. I really need to modify and find something that works for me. I will try incorporating the various things everyone mentioned above into a proper routine.

KT

 

[z1ggy]

So I was wrong, I could barely even do 1 pull up. Now you know why I need to build some strength.

So obviously they do have a pull-up bar, which is attached to this machine that has pulley things on it. They also have a giant machine with a bar and plates on it, but I don't think I can remove the bar; it's all sorted of locked in and just slides up and down, you just change the plates in either side of the bar (does that make sense?).

So this morning I sort of did the original routine I posted above, I just removed the leg extensions and replaced them with squats on the giant machine I mentioned above. Plus I added a twenty minute run on the treadmill.

It went ok, though I had absolutely no idea how to use the leg curls machine so I kind of skipped that. I really need to modify and find something that works for me. I will try incorporating the various things everyone mentioned above into a proper routine.

KT

The giant bar machine you are describing is called a Smith Machine. It's good for beginners and a few select things. However, I don't like them that much, especially for squats and bench press. The reason is because your body does not move in a 1 dimension plane when you lift. It's hard to explain in words with out showing, but basically due to your body's skeletal shape and how things are connected, things like bench press and squat do not simply just go straight up and down in a perfect line. There is a slight angle off the vertical axis if it's done properly. I think for your purposes though, it will be better than nothing... Just for myself, I can't use it. It feels awkward and limiting for me. I generally only use it for heavy shrugs.

Also, once you get into a routine you enjoy, you should be recording what weights you lift so you can load your muscles more over time. How can you improve if you don't know where you stand?

You should be recording what you eat too, and attempt to figure out how much you should eat to start slowly gaining mass. Want to do more than 1 pull up someday? You'll need to eat right as well. So for now, do lat pull downs instead of pull ups. Pick something that's challenging in the 8-10 rep range.

Touching on the above, the running will be taking a bit away from your muscle gains. Not saying you shouldn't run, but you'll need to consider that when you calculate how much you need to eat each day.

If you want something challenging for your legs and your core, do weighted one leg squats. Crap, you might not even need weight at first. It's balance/core work out, and leg work out all in one. I did them a while back holding 15s, and I was so sore the next day I could barely walk. Weighed lunges are always good too, just need good form to avoid any knee strain.

 

[KeithTalent]

The giant bar machine you are describing is called a Smith Machine. It's good for beginners and a few select things. However, I don't like them that much, especially for squats and bench press. The reason is because your body does not move in a 1 dimension plane when you lift. It's hard to explain in words with out showing, but basically due to your body's skeletal shape and how things are connected, things like bench press and squat do not simply just go straight up and down in a perfect line. There is a slight angle off the vertical axis if it's done properly. I think for your purposes though, it will be better than nothing... Just for myself, I can't use it. It feels awkward and limiting for me. I generally only use it for heavy shrugs.

Also, once you get into a routine you enjoy, you should be recording what weights you lift so you can load your muscles more over time. How can you improve if you don't know where you stand?

You should be recording what you eat too, and attempt to figure out how much you should eat to start slowly gaining mass. Want to do more than 1 pull up someday? You'll need to eat right as well. So for now, do lat pull downs instead of pull ups. Pick something that's challenging in the 8-10 rep range.

Touching on the above, the running will be taking a bit away from your muscle gains. Not saying you shouldn't run, but you'll need to consider that when you calculate how much you need to eat each day.

If you want something challenging for your legs and your core, do weighted one leg squats. Crap, you might not even need weight at first. It's balance/core work out, and leg work out all in one. I did them a while back holding 15s, and I was so sore the next day I could barely walk. Weighed lunges are always good too, just need good form to avoid any knee strain.

Yeah that Smith machine did seem a bit limiting. What you say makes perfect sense. Not sure if I will stick with it or not; I felt like my knee was feeling a bit tweaky after using it for the squats. I actually enjoy running, so do not plan on stopping that anytime soon.

Good point about the tracking; is there a decent app for all of that stuff? I just know I would lose a piece of paper if I was carrying it around all the time. I will look at the food one you mentioned before, but I can't see myself being too strict with that. During the week I am fine; eat healthy and do not drink, but on the weekends I like to eat and throw a few back.

I did lat pulls today and those felt good. Definitely going to stick with them instead of trying to force pull-ups. I think I have tried those one-leg squats before with my trainer. Yeah, super hard, but I will try them out again. Thanks.

Appreciate all of the help and advice. :thumbsup:

KT

 

[z1ggy]

It's cool, you don't need to stop running. Just know that it's taking calories away from your muscles when they try to build themselves back up a bit. It's okay, it just needs to be accounted for.

Yes, I believe above I mentioned Myfitnesspal. It's an app and a website that you can use to track your food and even your weight. I weigh my food personally, and input everything in there to see if I am meeting my goal for the day/week. I am boring, and eat just about the same meal every single day. It's just something I do to ensure I meet my food goals everyday. If I know I am going out with my g/f for a dinner, I will put my best guess into the app, then adjust everything else accordingly to stay close.

Also, use Excel or some kind of program to track your lifts. I mean, you can use pen and paper, but I find Excel to be easier. I make tables and record what lifts I did on what day, and how much I lifted and how many reps. If I hit my goal, ie my goal was 5x5 @ 225, and I did 5x5 no problem, I know next week to move up to 230. Similarly, If I only get 5x4x5 and my last set I fail at 3 reps. I'll know next week to stay at 225 again.

Sure no prob.

 

[SP33Demon]

OP I'd recommend the AthleanX Xero program if all you want to do is get in great shape and stronger without any equipment. I'm a powerlifter and struggle with some of his more advanced strength exercises, bodyweight included. Jeff's shit is one of the best since he's a pro athlete Physical Therapist (NY Mets) and the guy has over 500,000 subscribers on YouTube, he's pretty much reached celeb status at this point. I think there's a meal plan as well so that's covered. I incorporate a lot of his regular program into my routines, especially ab/tri/pullup stuff + stuff from his free videos to prevent injury/improve form.
Link to program: http://athleanx.com/xero
Youtube channel: http://www.youtube.com/user/JDCav24

Good luck.

 

[KeithTalent]

It's cool, you don't need to stop running. Just know that it's taking calories away from your muscles when they try to build themselves back up a bit. It's okay, it just needs to be accounted for.

Yes, I believe above I mentioned Myfitnesspal. It's an app and a website that you can use to track your food and even your weight. I weigh my food personally, and input everything in there to see if I am meeting my goal for the day/week. I am boring, and eat just about the same meal every single day. It's just something I do to ensure I meet my food goals everyday. If I know I am going out with my g/f for a dinner, I will put my best guess into the app, then adjust everything else accordingly to stay close.

Also, use Excel or some kind of program to track your lifts. I mean, you can use pen and paper, but I find Excel to be easier. I make tables and record what lifts I did on what day, and how much I lifted and how many reps. If I hit my goal, ie my goal was 5x5 @ 225, and I did 5x5 no problem, I know next week to move up to 230. Similarly, If I only get 5x4x5 and my last set I fail at 3 reps. I'll know next week to stay at 225 again.

Sure no prob.

Ok, thanks. I'll try out that app and supplement with Excel as needed.

OP I'd recommend the AthleanX Xero program if all you want to do is get in great shape and stronger without any equipment. I'm a powerlifter and struggle with some of his more advanced strength exercises, bodyweight included. Jeff's shit is one of the best since he's a pro athlete Physical Therapist (NY Mets) and the guy has over 500,000 subscribers on YouTube, he's pretty much reached celeb status at this point. I think there's a meal plan as well so that's covered. I incorporate a lot of his regular program into my routines, especially ab/tri/pullup stuff + stuff from his free videos to prevent injury/improve form.
Link to program: http://athleanx.com/xero
Youtube channel: http://www.youtube.com/user/JDCav24

Good luck.

I'll check it out; thanks much.

KT

 

[KeithTalent]

So I've been doing this for about a week now and I have, oddly, lost 4 pounds. Already feeling a bit stronger, though I suppose that could just be in my head.

The only leg stuff I have been able to figure out is the squats and dumbbell lunges; can anyone think of anything else I should be doing, or is that sufficient for now?

KT