Weight lifting exercises

[brikis98]

I lift 3 times a week, splitting it up as follows:

Day 1: chest, tris, abs
Day 2: back, biceps
Day 3: shoulders, legs

I'm somewhat bored with doing the same exercises. I usually do:

- Chest: bench press (horizontal, incline, decline), flys
- Tris: skull crushers, dips
- Abs: decline situps, leg lifts
- Back: all sorts of rowing type lifting (sitting row, standing row, vertical row, etc), pull downs, pull ups, hypers, shrugs
- Biceps: preacher curls, standing barbell curls, dumbell curls, inverse curls
- Shoulders: military press, arnold press, front lifts, side lifts
- Legs: squats, leg extensions, hamstring curls, leg press, calf raises, walking lunges

What other effective exercises are there?

For example, I did bench press with dumbells for a while, but now I find that it's not enough weight (my gym's dumbells only go up to 100's), and I don't feel it as much (as barbell bench) the next day.

I also get the feeling that my shoulder exercises are now less effective, especially the front and side lifts. What else can I do to get nice, cut shoulders?

And can anyone explain (or link to) the proper form for squats? I get the feeling everyone I talk to at the gym has their own strategy (and is full of sh*t 🙂). I'm really getting up there in weight for squats and I want to make sure I'm doing it right before I hurt my knees.

EDIT -----> Forgot to mention, I'm also looking for a good workout routine to get my legs in better shape for hockey. I'm sure squats help, but what else - either of the weight lifting or cardio variety - is especially good for skating?


Cliff notes:

- bored with current workout routine
- looking for new effective exercises
- looking for proper form for squats
- looking for good leg workout to prepare for hockey

 

[PawNtheSandman]

get a yoga ball and start working out with that. It adds a whole new degree to your workout. There are also many more effective ab exercises using the ball compared to regular situps.

 

[Jzero]

I may be biased, but I'd hit the local rock gym.

 

[edro]

Your exercises look great. Those are all routines that champions use. Try super-setting things together, like biceps and triceps, back and chest, legs and stomach. That is what real professionals do, but it is very tough to keep up.

Good job on the 100lb DB Presses! That is a lot of weight for DBs.

For shoulders, I do a superset of DB Side Raise, BB Upright Row, DB Front Raise, all 3 in a row (10 reps each) and for 4 sets. It is killer.

As for squats... everyone is different, but the general idea is that you want your legs shoulder width apart, toes slightly pointing outward (in line with knees). Keep your back straight, and lower your butt until your knees are at 90º with the floor, then back up. Squeeze your butt and stomach, not your knees.

Another good variation on squats is the Front Squat, where you basically cross your arms and put the bar on top of your shoulders and chest. It brings the weight more forward and puts more pressure on the "tear drop" quad muscle.

BB Squat Animation

BB Front Squat

 

[jman19]

100 lb dumbells too easy for you... 🙁 I just starting using 65 lb dumbells for chest. I've only been working out for a year, and progress was pretty slow for a while. For some reason, I can't make any progress using a barbell for bench presses.

EDIT: Post 1200 😎

 

[BigJ]

As far as squats are concerned, because I have knee problems, I WON"T go down lower than a right angle. Some people swear by going further so your arse almost touchers the ground, but it just kills my knees. I would think it's not the best thing for your knees in general.

You might want to vary things up a little by doing things such as power cleans and dead lifts.

 

[brikis98]

Originally posted by: PawNtheSandman
get a yoga ball and start working out with that. It adds a whole new degree to your workout. There are also many more effective ab exercises using the ball compared to regular situps.

now, what does the yoga ball actually do, besides increasing the chances of dropping dumbells on your head? 🙂

seriously, though - does it just require more balancing muscles? do you feel it more? does it help you increase strength/size or tone?

I'm really curious because I see lots of people using them, but it always seemed kind of silly to me.

 

[brikis98]

Originally posted by: edro13
Your exercises look great. Those are all routines that champions use. Try super-setting things together, like biceps and triceps, back and chest, legs and stomach. That is what real professionals do, but it is very tough to keep up.

Good job on the 100lb DB Presses! That is a lot of weight for DBs.

I actually do still use DB's for incline/decline bench press - not quite up to 100 there yet 🙂

the horizontal press though, i just find them painful to hold rather than a good chest workout (builds grip, i guess).

Originally posted by: edro13
For shoulders, I do a superset of DB Side Raise, BB Upright Row, DB Front Raise, all 3 in a row (10 reps each) and for 4 sets. It is killer.

oh man, that's killer. i used to do that when i did shoulders with 15lb weights, but i'm not sure my forearms could take that holding 35's. i guess its worth a try, and again, would build grip.

Originally posted by: edro13
As for squats... everyone is different, but the general idea is that you want your legs shoulder width apart, toes slightly pointing outward (in line with knees). Keep your back straight, and lower your butt until your knees are at 90º with the floor, then back up. Squeeze your butt and stomach, not your knees.

Another good variation on squats is the Front Squat, where you basically cross your arms and put the bar on top of your shoulders and chest. It brings the weight more forward and puts more pressure on the "tear drop" quad muscle.

BB Squat Animation

BB Front Squat

wow, i've never seen the front squat. i'll give it a try. and thanks for the link to that website! i love that site, used it a lot, but lost the link and couldn't google my way there.

 

[brikis98]

Originally posted by: jman19
100 lb dumbells too easy for you... 🙁 I just starting using 65 lb dumbells for chest. I've only been working out for a year, and progress was pretty slow for a while. For some reason, I can't make any progress using a barbell for bench presses.

EDIT: Post 1200 😎

i've been lifting for a year and a half now... i think i just have the body type where i can add and lose lots of muscle (and fat 😛) very quickly...

i've added more than 100lbs to my bench press in that time... i was benching 135-155 when i started, and am at 235-255 now.

and i've never taken any protein supplements, or creatine or anything. just a high protein, high calorie diet. if i wasn't a college student, i could say it was a "healthy" high protein, high calore diet, but that's def not true 🙂

just stick with it, and make a very firm commitment to going 3 times a week (or whatever your schedule is). lifting is amazing. it helps me structure my day, lose weight, gain muscle. i sleep better, i look better, and i feel better. which is why i'm trying real hard to not get bored with it and get new/better exercises to try.

 

[brikis98]

New question, that i forgot to ask previously:

what exercise - either lifting or cardio - is good to get in shape for hockey? I'm guessing squats will help, but what else?

 

[PawNtheSandman]

You will feel like an idiot using the ball, and it takes a few workouts to get use to but it works your stabalizing muscles alot more. You gain better overall balance, etc...

 

[thegimp03]

Cardio - Try High Intensity Interval Training (HIIT). It is extremely difficult. Here is a link explaining it. HIIT
It's great for hockey though. I use to play it and we'd run 45-60 second lines, and you know how that is, go 100% for that amount of time.

Weights - Definitely do squats, inner and outer fly work, some calve work.

 

[brikis98]

Originally posted by: thegimp03
Cardio - Try High Intensity Interval Training (HIIT). It is extremely difficult. Here is a link explaining it. HIIT
It's great for hockey though. I use to play it and we'd run 45-60 second lines, and you know how that is, go 100% for that amount of time.

Weights - Definitely do squats, inner and outer fly work, some calve work.

I'll check out the HIIT, seems interesting. What are inner and outer flys?

 

[thegimp03]

Can't remember the proper name of the machine but its where you sit down and squeeze in or push out. It really works the inner and outer parts of your thighs.

 

[brikis98]

Originally posted by: thegimp03
Can't remember the proper name of the machine but its where you sit down and squeeze in or push out. It really works the inner and outer parts of your thighs.

ohh, i've seen that thing. always see girls using it (toning their thighs?) but i'll give it a try.

i just read through the HIIT site... seems pretty cool, and i've actually started to do sprints, but w/o any real exercise plan in mind... this seems like a perfect fit though, just like a hockey game... thanks 🙂

edit ---->

ok, so i think i have some leg stuff to keep me busy. how about something for shoulders? and is there anything else for chest?

 

[Rudee]

Building muscle isn't rocket science. Just change your routine around here and there and you will be fine. switch from hi to low reps, dumbells to barbells, medium to short rest periods, slow to explosive reps

 

[Rudee]

Originally posted by: thegimp03
Can't remember the proper name of the machine but its where you sit down and squeeze in or push out. It really works the inner and outer parts of your thighs.

The toilet?

 

[Mookow]

-Deadlift w/o any grip assist. Sometimes I think this is a more effective forearm workout for me than wrist curls and reverse wrist curls. Deadlifts use a LOT more muscles than just your spinal erectors.
-Try some weighted rear dips, I find they hit the trices better than normal dips, even if you try to make said normal dips not use the pecs
-Weighted crunches on an inclined board. I suggest holding the weight high up on your chest (I like to tuck a DB under my chin) rather than behind your head in order to avoid neck stress. Also, I find not letting torso go far enough back to actually touch the board at the bottom (and thus, not allow yourself to take tension off the muscle) gets better results.
-T-bar rows.
-Full (deep) squatting. PM Koing to get tips on your form.
-Standing, seated, and donkey calf raises if you have the machines for it. Calves are something many people neglect, and I get a chuckle out of watching people at the gym with absolutely huge arms and calves smaller than their forearms. Plus, your calves would seem to be important for hockey performance, so you should try to work them as throughly as possible.
-Try adding some rear flys (watch your form) and lying side laterals to your shoulder routine. Dont neglect your rear deltoid.

 

[madworm]

should try reading men's health...they have some helpful workout tips sometimes...

 

[Trogdor91]

hmm didn't see deadlifts in there. A must imo.
And if you are looking to get into shape for hockey, look into plyometrics.

 

[GreenGhost]

Originally posted by: Rudee

Originally posted by: thegimp03
Can't remember the proper name of the machine but its where you sit down and squeeze in or push out. It really works the inner and outer parts of your thighs.

The toilet?

:laugh: that was great...


And about the big yoga ball, watch Brooke Burke's infomercial on sat/sunday mornings. Maybe you will be enticed...

 

[thegimp03]

Haha...the toilet...

 

[HamSupLo]

have you tried running bleachers?

 

[brikis98]

Originally posted by: Mookow
-Deadlift w/o any grip assist. Sometimes I think this is a more effective forearm workout for me than wrist curls and reverse wrist curls. Deadlifts use a LOT more muscles than just your spinal erectors.

i've always been afraid of these for fear of hurting my back. what is the proper form for them to avoid injury?

Originally posted by: Mookow
-Try some weighted rear dips, I find they hit the trices better than normal dips, even if you try to make said normal dips not use the pecs
-Weighted crunches on an inclined board. I suggest holding the weight high up on your chest (I like to tuck a DB under my chin) rather than behind your head in order to avoid neck stress. Also, I find not letting torso go far enough back to actually touch the board at the bottom (and thus, not allow yourself to take tension off the muscle) gets better results.

crunches or situps? i find that if you do situps, and put your arms over your head (rather than chest), its as good as holding a weight on your chest. of course, it depends on the weights, but holding something big is uncomfortable. and since i can have my arms far back (more torque), and i have big heavy arms, this tends to be enough.

Originally posted by: Mookow
-T-bar rows.

what's the T bar?

Originally posted by: Mookow
-Full (deep) squatting. PM Koing to get tips on your form.
-Standing, seated, and donkey calf raises if you have the machines for it. Calves are something many people neglect, and I get a chuckle out of watching people at the gym with absolutely huge arms and calves smaller than their forearms. Plus, your calves would seem to be important for hockey performance, so you should try to work them as throughly as possible.

thigh muscles are more important for hockey, but i do calves too. i have to be very careful though, because my calves cramp/knot VERY easily and painfully.

Originally posted by: Mookow
-Try adding some rear flys (watch your form) and lying side laterals to your shoulder routine. Dont neglect your rear deltoid.

rear flys are good, forgot to mention those. what are lying side laterals?

 

[Mookow]

Originally posted by: brikis98

Originally posted by: Mookow
-Deadlift w/o any grip assist. Sometimes I think this is a more effective forearm workout for me than wrist curls and reverse wrist curls. Deadlifts use a LOT more muscles than just your spinal erectors.

i've always been afraid of these for fear of hurting my back. what is the proper form for them to avoid injury?

Text Basically, the most important things to remember are:
-keep your back straight. Have a partner watch you to make sure you are doing this.
-keep the weight as near your body as possible.

Originally posted by: Mookow
-Try some weighted rear dips, I find they hit the trices better than normal dips, even if you try to make said normal dips not use the pecs
-Weighted crunches on an inclined board. I suggest holding the weight high up on your chest (I like to tuck a DB under my chin) rather than behind your head in order to avoid neck stress. Also, I find not letting torso go far enough back to actually touch the board at the bottom (and thus, not allow yourself to take tension off the muscle) gets better results.

crunches or situps? i find that if you do situps, and put your arms over your head (rather than chest), its as good as holding a weight on your chest. of course, it depends on the weights, but holding something big is uncomfortable. and since i can have my arms far back (more torque), and i have big heavy arms, this tends to be enough.

Your abs connect your pelvis to your ribcage, and thus to get the best range of motion you need to curl your sternum down towards your pelvis as far as possible. This happens with crunches, it does not happen at all with situps. Starting your first curl will feel odd, as you need to reverse the natural arch of your lower back in order to allow your abs to effectively work.

As far as weight goes, unless you are a professional BB, extending your arms is not going to be enough to take the place of an 85lbs DB sitting high on your chest, which is my personal best for a 20 rep set.

Originally posted by: Mookow
-T-bar rows.

what's the T bar?

Essentially, think of it as a long bar with a pivot attached to the floor at one end, and weights at the other. Near the weights, you have a handle that sticks out perpendicular to the axis of the BB. This gives you the basic idea

Originally posted by: Mookow
-Full (deep) squatting. PM Koing to get tips on your form.
-Standing, seated, and donkey calf raises if you have the machines for it. Calves are something many people neglect, and I get a chuckle out of watching people at the gym with absolutely huge arms and calves smaller than their forearms. Plus, your calves would seem to be important for hockey performance, so you should try to work them as throughly as possible.

thigh muscles are more important for hockey, but i do calves too. i have to be very careful though, because my calves cramp/knot VERY easily and painfully.

My general rule has been to pay the most attention to and expend the greatest amount of effort on my weak points. I think if you dont work extra hard on them, they will only get weaker and weaker compared to the rest of you.

Originally posted by: Mookow
-Try adding some rear flys (watch your form) and lying side laterals to your shoulder routine. Dont neglect your rear deltoid.

rear flys are good, forgot to mention those. what are lying side laterals?

Basically, you lie on your side on a weight bench, but one that allows you to grab onto something near your head. With your arm almost straight, you hold a DB in front or behind you, near your body (I like to alternate that every rep), and lift it till it is straight above your head, then return to your starting position. Hold the DB so that your pinky is higher than your thumb.

You can do a variation of that with your hand starting straight out rather than at your side. Either way, make sure you are using a weight light enough to fully control on the way up and on the way down. It's tempting to throw the weight upwards from the starting postion, but that makes it a less effective exercise. Keep it light and do it strictly with this exercise. Oh, for the rear flys, make sure you are lifting the weights straight out from your shoulders (ie, if you drew a line between the two DBs it should pass through your shoulders), as otherwise the lats or other deltoid heads will get involved in what should be an isolation exercise.