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Looking for Knowledge!! - Apr. 15 2008 20:21:55
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ccytim
Posts: 4
Joined: Mar. 26 2008
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Hi Guys,
I have been training for a while now and but have got into a habit of changing my routine every couple of weeks or so (different exercises and splits). I think I need to settle down a bit - what are the top exercises that you would recommend in every routine and what is the best split working out for an hour on Monday through Friday? (I am looking for strength and size).
Second question - I train on my own so what is the best way of doing bench press without a spotter - I was thinking about smith machine but will I get the correct (and full) range of motion using this or a machine?
Sorry for the long questions
Tim
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RE: Looking for Knowledge!! - Apr. 15 2008 21:22:49
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stephen77
Posts: 2040
Joined: Jul. 28 2005
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what are your goals?
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RE: Looking for Knowledge!! - Apr. 18 2008 11:00:48
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ccytim
Posts: 4
Joined: Mar. 26 2008
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Sorry for the delay...been working away from home.
I am looking for size and strength mainly
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RE: Looking for Knowledge!! - Apr. 18 2008 13:03:04
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stone14
Posts: 5056
Joined: Jan. 15 2006
From: north east uk
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if you dont have a spotter then gym staff could spot you. if not then using a smith machine is fine, or if you pyramid your sets you could use a bench then, when weight gets heavier switch to a smith machine, or bch press in a power rack that way you can still free weight bench and not need a spotter.
how many days per week do u wana work out? 3?4?5?
main compound exersises are best:
squat
deadlift
bench press
back row
chin ups
shoulder press
clean and press
weighted dips.
also
bb curls.
< Message edited by stone14 -- Apr. 18 2008 13:06:31 >
_____________________________
SIZE = FOOD
* steroids are an addition to a good diet and training routine not a miracle drug!
age: 24
height: 6ft2
start weight ..... feb 2004: 136ib
current weight 21/mar/08: 212ib
current stats: bulking
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RE: Looking for Knowledge!! - Apr. 18 2008 16:31:20
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buzzer
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dont train to faliure and you wont need a spotter.
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RE: Looking for Knowledge!! - Apr. 19 2008 11:19:22
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cjohn
Posts: 119
Joined: Nov. 6 2007
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If you're training 5 days a week, then I would have thought a 5 day split would suit you.
Legs
Chest
Back
Shoulders
Arms
Or something like that. With a whole session on each of these bodyparts you can afford to put in 1 or 2 big compound movements and a couple of isolation exercises too.
Top exercises to include would be: benchpress, squat, pullups.
As for the benchpress question - I'd maybe use dumbells, because if you struggle at least you can drop them without them landing on you.
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RE: Looking for Knowledge!! - Apr. 22 2008 10:34:09
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b3n1989
Posts: 22
Joined: Sep. 5 2007
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mate i dont have a training partner either but ive found doing DB press better than using a bar because you can train to failure and if u do fail, all you have to do is drop them on the floor. Problem solved!
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