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Comments on my routine please

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bluenun
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2003/12/13 22:40:24 (permalink)

Comments on my routine please

My aim is to gain muscle mass.
I am training at home with limited equipment 3 days a week.

Monday

Front squats 5 x 7 reps
SLDL 4 x 8 reps
Single leg calf raises 3 x 8 @ leg

Wednesday

Weighted dips on chairs 5 x 6 reps
Military press 5 x 6 reps
Standing triceps press bb 3 x 8

Friday

Weighted chins in loft hatch 5 x 6
Bent over bb rows 3 x 8
Bb curl 3 x 8
Weighted sit up 3 x 10

How wide should my hands be apart on the chair dips to hit my chest?

Is a loft hatch wide enough (20 inches) to hit the lats effectively?

Am I doing enough to work the quads with 5 sets?

How often can I train calves? (They are my lagging bodypart).

Any comments appreciated.


#1

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    bigmac
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    RE: Comments on my routine please 2003/12/14 09:48:17 (permalink)
    a couple of things. you obviously have limited equipment but i think a good workout can still be had.
    monday is fine

    wednesday will the chair dips be strong enough to support you when you start to use some weight? if not how about some floor presses as long as you can rig up some kind of safety support.
    i would also add either some power cleans or high pulls on your friday routine. i would say full deads but it might be to much with sldl on monday.

    chinning width dont worry about that use what you have got.

    definately keep things like standing miitary press in there
    #2
    bigmac
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    RE: Comments on my routine please 2003/12/14 09:51:04 (permalink)
    sorry couple of other things.
    1. dips as long as you feel the stretch that is fine, the dipping bars at most gyms ive used are about the width a computer desk 30 inchs or so.
    2. calves you could do a couple of times per week heavy brief

    oh yeah why not try a 5x5 routine for most exercises. do you have some kind of rack or supports for squats. you could even do a set of 20 rep squats on friday as long as you feel recovered.

    let me know exactly what you have got and i can whip a better power based routine up i.e squat/power rack any kind of bench
    #3
    bluenun
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    RE: Comments on my routine please 2003/12/14 16:05:09 (permalink)
    quote:
    Originally posted by bigmac

    a couple of things. you obviously have limited equipment but i think a good workout can still be had.
    monday is fine

    wednesday will the chair dips be strong enough to support you when you start to use some weight? if not how about some floor presses as long as you can rig up some kind of safety support.
    i would also add either some power cleans or high pulls on your friday routine. i would say full deads but it might be to much with sldl on monday.

    chinning width dont worry about that use what you have got.

    definately keep things like standing miitary press in there



    Cheers Bigmac,

    So about 30 inches for chest dips.
    The chairs seem strong enough, they are metal framed. I tried them out with 2kg in each pocket. I can add more weight to my rucksack next time.
    Previous to doing chair dips I was doing press ups with a ruck sack and added weight so I wanted a change.
    By floor presses do you mean lay on my back and press a bar or db's?

    Power cleans? Is that where I lift the bb from the floor and rest it on my clavicles?

    I could drop the reps to 5 on all the exercises, do you think that would be best for gaining mass?

    I have no squat racks or supports, thats why I started doing front rather thanback squats. I lift the weight from the floor onto my clavicles and then squat, at the end of the set I place it back on the floor.

    All the equipment I have is a bb set of db's plenty of weight, collars, a lenght of 9 x 3 inch timber for calf raises, lenght of scaffold pole to lay across loft hatch for pull ups if I want a change from bb curls and 2 strong chairs.
    #4
    bigmac
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    RE: Comments on my routine please 2003/12/14 16:46:21 (permalink)
    ok front squats are fine if thats the case. you can do a single high rep set with these if you wish.

    floor press yeah lay on the ground and do a half rep movement however for safety it may be better to stick with your weighted dips if the chairs hold.

    i would try to concentrate on movements you can work heavy to failure with no safety risk such as deadlifts, you either lift the bar or you dont.
    the power clean that i mention is another good solid mass builder and your description is correct.

    one final thought for a change on legs you could try some proper hack squats. you hold a barbell behind you tucked tight to your bum and then squat down to parallel and then back up. it will hit the legs slightly different and again there is no spotter required.
    for hamstrings as you say you have dumbells you can lay face down on the floor, hook a dumbell between your feet and then curl your legs behind you towards your bum like a normal lying leg curl. if you lower it very slowly under continual tension you will feel it. not ideal and a bit tricky at first but it makes a change
    #5
    DerMalePhonkMann
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    RE: Comments on my routine please 2003/12/16 12:44:01 (permalink)
    Try doing donkey calf raises.
    #6
    bluenun
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    RE: Comments on my routine please 2003/12/16 14:14:58 (permalink)
    quote:
    Originally posted by bigmac

    ok front squats are fine if thats the case. you can do a single high rep set with these if you wish.

    floor press yeah lay on the ground and do a half rep movement however for safety it may be better to stick with your weighted dips if the chairs hold.

    i would try to concentrate on movements you can work heavy to failure with no safety risk such as deadlifts, you either lift the bar or you dont.
    the power clean that i mention is another good solid mass builder and your description is correct.

    one final thought for a change on legs you could try some proper hack squats. you hold a barbell behind you tucked tight to your bum and then squat down to parallel and then back up. it will hit the legs slightly different and again there is no spotter required.
    for hamstrings as you say you have dumbells you can lay face down on the floor, hook a dumbell between your feet and then curl your legs behind you towards your bum like a normal lying leg curl. if you lower it very slowly under continual tension you will feel it. not ideal and a bit tricky at first but it makes a change



    Do you mean just one set of 20 instead of 5 sets of 7?

    I'll give the Hack squats a try next session but think I will stick with the SLDL for Hamstrings.


    DMPM have not tried Donkey calf raises, there is nobody to sit on my back when I train
    #7
    DerMalePhonkMann
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    RE: Comments on my routine please 2003/12/17 12:20:07 (permalink)
    quote:
    Do you mean just one set of 20 instead of 5 sets of 7?

    He means 20 rep breathing squats. You use a weight that would cause you to fail at 10 reps normally and you do 20 reps with it using rest-pause. Obviously, it will take you a long time to get the 20 out, and you won't fell like doing anymore squats. This allows you to use less weight that if training with lower reps.
    quote:
    DMPM have not tried Donkey calf raises, there is nobody to sit on my back when I train

    Neither do I, just use a dip belt.
    #8
    bluenun
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    RE: Comments on my routine please 2003/12/18 14:23:36 (permalink)
    I'm going to buy a dip belt in the new year.
    Can anyone provide a link please where I can buy one online.

    #9
    Cashman
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    RE: Comments on my routine please 2003/12/18 14:57:43 (permalink)
    quote:
    Originally posted by bluenun

    I'm going to buy a dip belt in the new year.
    Can anyone provide a link please where I can buy one online.





    www.gymratz.co.uk if you can't find anything suitable via the MT shop link at the top of the page.
    #10
    bluenun
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    RE: Comments on my routine please 2003/12/18 16:01:34 (permalink)
    Thanks for that link.

    I think that dipping belt would be useful for me when I perform Chins and dips (as at the moment I only need to add a couple of plates) but when performing Donkey calf raises I think it would be very difficult to load up the belt with so many plates (I train at home at it would take all my plates).


    Any suggestions?
    #11
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