Big 4 Lifts, What Muscles are Left Out?
Replies
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Started SL dong it the recommended 3 days a week. After 4 weeks. I was feeling bad, and ended up with Bronchitis (my get sick easily when I get worn down)
So I switched to 2 days a week, but that was still too much. So I am now doing :
Tuesday : squats and bench press and wrist curls.
Fridays : squats and rows and bench dips
I guess that's 2 full body lifts and one isolated?
A third day of the week, I go for a bike ride or do body weight, a few things from the You Are Your own gym book
And that is a very full week for me.
I am in the process of making a new schedule right now . More like 'cleaning up and rdefining' my current schedule.
So all this info has been helpful, THANKS! Sounds like I need to work in DL and or OHP.0 -
its not a "need to". It's a "want to". If you don't want to do them, don't. You don't have to do them. It depends on your goals and what YOU want.Started SL dong it the recommended 3 days a week. After 4 weeks. I was feeling bad, and ended up with Bronchitis (my get sick easily when I get worn down)
So I switched to 2 days a week, but that was still too much. So I am now doing :
Tuesday : squats and bench press and wrist curls.
Fridays : squats and rows and bench dips
I guess that's 2 full body lifts and one isolated?
A third day of the week, I go for a bike ride or do body weight, a few things from the You Are Your own gym book
And that is a very full week for me.
I am in the process of making a new schedule right now . More like 'cleaning up and rdefining' my current schedule.
So all this info has been helpful, THANKS! Sounds like I need to work in DL and or OHP.
I was just trying to make a point about training economy is all.0 -
I think the glutes are often forgotten. They get some work during deadlifts but not nearly enough. Unless you're doing hip thrusts and glute bridges, you're doing yourself a disservice.
Those glute bridges are an oldy but goody that I had forgotten about. I just started doing these as they were part of a butt challenge
. Step ups also really work the glutes. Not mention elevated lunges and single leg deadlifts.
A lot of interesting info in this thread. No SS or SL for me, just my own varied weight routine. I'm learning a lot from you all.0 -
I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:
A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder
B:
Deads
OHP
Pendlay Row
Barbell bench0 -
This thread is relevant to my interests.0
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its not a "need to". It's a "want to". If you don't want to do them, don't. You don't have to do them. It depends on your goals and what YOU want.
I was just trying to make a point about training economy is all.
Thanks, you did well explaining it.0 -
I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:
A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder
B:
Deads
OHP
Pendlay Row
Barbell bench
About how many reps.
I think if I lowered my reps I could get more types of lifts in.
I am doing the full amount of reps. 3-4 sets of 5 reps at different warm up amounts, plus the 5x5.
Maybe I will lower my reps so I can get in the different lifts.0 -
I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:
A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder
B:
Deads
OHP
Pendlay Row
Barbell bench
About how many reps.
I think if I lowered my reps I could get more types of lifts in.
I am doing the full amount of reps. 3-4 sets of 5 reps at different warm up amounts, plus the 5x5.
Maybe I will lower my reps so I can get in the different lifts.
I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.0 -
I only lift twice a week (if I'm lucky) for 30-45 minutes each time. If I make the gym my routines are:
A:
Squat
Barbell bench
Dumbbell row
Dumbbell shoulder
B:
Deads
OHP
Pendlay Row
Barbell bench
About how many reps.
I think if I lowered my reps I could get more types of lifts in.
I am doing the full amount of reps. 3-4 sets of 5 reps at different warm up amounts, plus the 5x5.
Maybe I will lower my reps so I can get in the different lifts.
I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.
Agreed. When you lift in that 85% to 100% range it's actually recommended to take anywhere from 2 to 5 minutes between sets, especially when doing singles. Working in the 65% - 75% range is definitely different and those exercises don't take me nearly as long.0 -
yeah- working up to your 1 rmp is NOT something to do on a Monday at 6 PM LOL- that definitely pisses some folks off. and it's just rude.
I do those types of workouts Friday, Saturday, Sunday night. yeah- I'm a loser I'm at the gym my whole weekend at night. Sue me.0 -
yeah- working up to your 1 rmp is NOT something to do on a Monday at 6 PM LOL- that definitely pisses some folks off. and it's just rude.
I do those types of workouts Friday, Saturday, Sunday night. yeah- I'm a loser I'm at the gym my whole weekend at night. Sue me.
I usually just ending-up pissing off some people that use the equipment for stupid **** or flat-out don't know how to use it, so I really don't care most of the time if I use a rack for an hour. LOL0 -
we have enough people trying to do stuff in the squat rack- and I work there... so I have to be a good "steward" as it were.
But yeah- most of the time when my buddy and I are squatting- we'll tie it up for almost 90 minutes.... and not a single *kitten* was given that day.0 -
i try to move it a long as quick as i can with out actually compromising on rest time in those situations0
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I've learned to just let people work in. I used to ask them to wait (not like a douche, but only because I was concerned with my rest timing) but I've resigned to just taking longer rests if it comes to that, and not worrying about it.
Only time I won't is if the guy is doing deads and just needs the bar. I'll point him to another bar or ask him to wait.0 -
that works if you guys are doing the same things... OR work at a similar weight level. one of my friends was going to work in with me- but he was doing heavy back squats- and I was doing front squats... and I have a vagina... which means- his back squat is like 10 times my front squat.
I just gave up and said you take it. I don't want to be bothered with loading and unloading all that weight.
Pet peeve of mine... please don't ask to work in with me if it requires a full reconfiguation of the set up- like If I'm doing inverted rows on the smith machine... and you want to do shoulder presses with the bench. Please.
just no.
that pisses me the **** off.0 -
I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.
Another newbie question.... 80-90% of what? My max , I assume? But I am not sure if the max I have done so the max of my potential.
And my max now are lower than early August. I still am not filly back after bronchitis.
(Thankfully, I lift at home , so no one waiting on me and no one to wait on.... If i do DeadLifts, I go to my dad's, he has more/better weights-bars.)0 -
I find when I lower the reps- the weight goes WAY up- and then I'm there just as long if not longer. several sets of 80-90% one rep max takes me a hot minute to get through.
Another newbie question.... 80-90% of what? My max , I assume? But I am not sure if the max I have done so the max of my potential.
And my max now are lower than early August. I still am not filly back after bronchitis.
(Thankfully, I lift at home , so no one waiting on me and no one to wait on.... If i do DeadLifts, I go to my dad's, he has more/better weights-bars.)
80-90% of your one rep max. yes you are correct.
Go with the max you have- if you are at 80-90% you won't be able to do more than 1 or 2 reps. The closer you get to 100% of your max- then the fewer reps you do.
it's simply a way of qualifying so we can do the same workout- with the same rate of exertion.
Like if I say we are doing a sprint/dead lift workout.
I'm doing 185 lbs- as many reps as I can combined with sprints... to you that might mean 0 reps- you might not be able to lift 185- but for me that's just over 50% of my 1 rpm.
To my friend- that's too light- he'll be there all day banging them out.
But if I say 65% of our 1 rpm- for you that's 100 lbs- for me that's 185- for him that's 250. then we can all do the same TYPE of work out.
it just gives percentage so someone can get a feel for the rate of exertion. It's not that serious to know what it is- as long as you know that you are working hard.
The other time it comes into play is if you are doing a set program- and it calls for 5 reps of your 75% 1RMP... you would need to know that. Just work with what your closest 1 rmp is- I rarely lift with a spotter- so I know roughly what it is based on when I start to feel I need a spotter- even though I don't max out my bench often.
just a way to give you a point of reference.0 -
that works if you guys are doing the same things... OR work at a similar weight level. one of my friends was going to work in with me- but he was doing heavy back squats- and I was doing front squats... and I have a vagina... which means- his back squat is like 10 times my front squat.
I just gave up and said you take it. I don't want to be bothered with loading and unloading all that weight.
Pet peeve of mine... please don't ask to work in with me if it requires a full reconfiguation of the set up- like If I'm doing inverted rows on the smith machine... and you want to do shoulder presses with the bench. Please.
just no.
that pisses me the **** off.
I know what you mean, it's a pain. For the time being though, the weight isn't really enough to matter, and nobody in my gym squats more than two plates right now.
Also, most people's routines are just 3 sets of lighter weights, and they don't rest for ****. So they're usually out of my hair pretty quickly.0 -
I lift at home and don't really have to worry much about when I can get all of my lifts in and how long I take.0
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Bump0
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I lift at home and don't really have to worry much about when I can get all of my lifts in and how long I take.
Jealous...
The one good thing is that I'm under a time constraint in the morning so although I may take a couple minutes between my heaviest sets; I still don't take too long because I need to get everything done and get home.0 -
Lol if people don't like waiting, they can sack up and ask to work in. I have no problem them working and doing a set while I'm resting.0
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