When you do squat. Do you squat all the way down or just battok level. If go down all the way, is it easier to get injury? Thanks

nest question. I shock my muscles by dropping weight without interval. Is it bad coz not enough of interval but i dun feel like gasping for air. The only thing i find it strange is i have to start with heavy to light weight. Is it bad coz have not warm up enough and will i get injured.

Originally posted by skinnybone:

1)When you do squat. Do you squat all the way down or just battok level. If go down all the way, is it easier to get injury? Thanks

2)nest question. I shock my muscles by dropping weight without interval. Is it bad coz not enough of interval but i dun feel like gasping for air. The only thing i find it strange is i have to start with heavy to light weight. Is it bad coz have not warm up enough and will i get injured.

1)All the way if your body allows.No you wont.

2)No its not bad but use drop-sets SPARINGLY or you might have yourself overtrained too frequently.

I have a question too. Is it ok to train less of legs if I jog/play badminton/swim rather frequently?

Originally posted by eagle:

I have a question too. Is it ok to train less of legs if I jog/play badminton/swim rather frequently?

No,period.

Originally posted by Marco_Simone:

No,period.

so how would you suggest me to train?

I have at most 2 days a week to go gym at the moment... and maybe less as my semester goes on...

Currently, this is what I do

Sat: Chest first, then followed by a bit of shoulders
Sun: Back, followed by a bit of legs

rest of the week has school... So I attempt, when possible, to complete my exercise regime with swimming/jogging/badmintoning or at most a light workout at the NUS gym (which sucks... Max 20kg dumbbell only, no barbell, all machines)

At home got 1 16kg dumbbell for quick bicep curls and triceps training... Then some abs training at home too...

Thank you for any suggestions!

full body training each session.

Here's a basic program

A1. Squats
A2. One Arm DB Rows

B1. Deadlifts
B2. Bench Press

C1. Lunges
C2. Chins (Assisted or Band if needed)

D1. Reverse Leg Curl (check youtube)
D2. Military Press

Notice no Arms - i have missed them out for a reason so don't ask where do you train your arms!

Originally posted by OPT:

full body training each session.

Here's a basic program

A1. Squats
A2. One Arm DB Rows

B1. Deadlifts
B2. Bench Press

C1. Lunges
C2. Chins (Assisted or Band if needed)

D1. Reverse Leg Curl (check youtube)
D2. Military Press

Notice no Arms - i have missed them out for a reason so don't ask where do you train your arms!

Is that for 4 different sessions?

Originally posted by eagle:

Is that for 4 different sessions?

full body training each session.

A B C D sound like 4 different ones mah...

I have another question... If we do a full body workout, does that mean I cannot really go as heavy as I want to? Because usually I spent more than half hour on a chest workout, or a back workout... which is the reason I spend 2 days.
the other half hour +++ is spent on either shoulders or legs, which cannot be as intense as the initial half hour workout.

My goal is to increase my strength by a bit more, then maintain by being able to do the same weight with more reps. But to train hard all the time near to the maximum, it's hard to finish up a full body workout.

seeing that I specialize in max strength and power you might want to give it a go.

A1-A2 means pair of exercises - perform 3 sets of each resting 60 - 90sec between sets. So you perform A1 the A2 and then back to A1

Full workout from first work set to last set should be no more than 43min.

Originally posted by OPT:

seeing that I specialize in max strength and power you might want to give it a go.

A1-A2 means pair of exercises - perform 3 sets of each resting 60 - 90sec between sets. So you perform A1 the A2 and then back to A1

Full workout from first work set to last set should be no more than 43min.

hmmm... I shall try it later and see if I can finish up the workout

If I can, I can effectively reduce my workout day and increase my revision hours... Is once a week sufficient to at least maintain?

I suddenly realised it is not possible to follow what OPT said... because I'm using a Clubfitt gym, and I cannot do a pair of exercises just like that... Others will be needing to use the equipments too!

I will see later...

Yes, that’s a problem with public/commercial gyms…but it’s only a real problem with B1/B2 where you need both the rack and the bench…for the rest, I don’t think it’s that much of a problem.

Originally posted by galapogos:

Yes, that's a problem with public/commercial gyms...but it's only a real problem with B1/B2 where you need both the rack and the bench...for the rest, I don't think it's that much of a problem.

ya... i was considering that...

But then, B1/B2 are to me the core of my gym workouts since these are muscles I don't work as much in other sports... I don't normally do deadlifts though... I don't what it's called, but you bend slightly forward while pulling the barbell to your abdomen. I followed it with one arm DB row after that, and perhaps some chin ups/lats pull down for my back workout.

edit: Bent-over barbell rows

I usually workout legs with less reps as compared to other bodyparts... But doesn't mean I work it less... It's used more frequently throughout the week that's all...

I understand OPT's suggestion (thanks! to OPT), but I guess each of us have to find something to cater to our own lifestyles too...

Once I settled down all my modules and projects, I shall ask again...

sounds like you are just making excuses

So what else do you think you do that will train you so you don't need to do certain movements?

Originally posted by OPT:

sounds like you are just making excuses

So what else do you think you do that will train you so you don't need to do certain movements?

I meant less reps...

Anyway is it ok if I split out the workouts suggested by you?

eg...

B2, C1, D2 today?

A1, A2, B1, D1 on another day?

C2 usually done on jogging days...

I dunno why, but usually B2 I can train >30 mins since I include pec flys and dumbbell press too. Thus, if I were to stack a few big muscle group workouts on the same day, I'm not sure if I can maintain the intensity I wanted.

It may sound like excuses, but I'm would also like to focus too on other aspects of sports I tried swimming after my gym workouts, and I was like... damn... I can't swim and enjoy it without feeling the aching/tiredness...

Thanks OPT for giving the suggestions. I will definitely keep it in mind

full body training each session.

Here's a basic program

A1. Squats
A2. One Arm DB Rows

B1. Deadlifts
B2. Bench Press

C1. Lunges
C2. Chins (Assisted or Band if needed)

D1. Reverse Leg Curl (check youtube)
D2. Military Press
__________________________________________

Hmm not bad maybe i just try. Pardon me but what is military press and 1 arm DB rows.

Bro... eagle i concentrated on my shoulder and chest but now i see abit out of proportion, the chest and shoulder very obvious contours bulging up but the leg like shit ah... so now i do at least once a week, total leg workout.

Back is also important but not many people like coz not obvious seen physically but i think is important loh..

You can do it, so young. Play weights, enjoy nice admirable body, live healthy, live longer, look younger.

cheers

The workout is meant to be done as a whole, not split up. If you want a split up program you'll have to redesign it rather than take a full body workout and chop it up into pieces...

You are not gonna be spending 30min on your chest. You're gonna be spending like 5min on it since there are only 3 sets of bench press. The only reason you get DOMS is because you train it too infrequently. It happens with many bodypart splits that separate the same lifts by a week...that's just too infrequent.

i did 30 mins on chest and 30 mins on legs just now...
The next workout (within the same week but another day) would be 30 mins of back and 30 mins of shoulders...

I train each major muscle group once a week in gym, excluding the other bodyweight training done over the week... so probably not too infrequent I guess...

I understand what you mean by DOMS... thanks galapogos... It isn't too much of a problem to me if I train it on a weekly basis... Other sports do take care of it... How would you define a split up program? Is my above method ok? To me, there are 4 major parts to train: Chest, Legs, Back, Shoulders... So I split them into two pairs...

skinnybone, I understand that proportion is also very important... I've seen pple in the gym doing a lot on their upper body yet little on their lower body. Just today, I have seen this person doing assisted 25kg each side (exclude barbell weight) for chest, and struggling with assisted 20kg squats.... {This should be considered a little out of proportion ba...}

Originally posted by eagle:
[b]i did 30 mins on chest and 30 mins on legs just now...
The next workout (within the same week but another day) would be 30 mins of back and 30 mins of shoulders...

I train each major muscle group once a week in gym, excluding the other bodyweight training done over the week... so probably not too infrequent I guess...

Once a week is pretty infrequent unless you're a high level athlete, which I'm guessing you're not. I used to get DOMS all the time when I was on a typical bodypart split...after switching to full body workouts, practically no DOMS.

I understand what you mean by DOMS... thanks galapogos... It isn't too much of a problem to me if I train it on a weekly basis... Other sports do take care of it...

Depending on what sports. Most sports don't have much resistance to them, and may even promote muscular imbalance - that's where strength/resistance training comes in. For example, a tennis player or a baseball pitcher is gonna have imbalances between his arms/shoulders.

How would you define a split up program? Is my above method ok? To me, there are 4 major parts to train: Chest, Legs, Back, Shoulders... So I split them into two pairs...

You're thinking in terms of muscles...that's the pitfall. Muscles cannot be separated like that. They cannot be isolated, and they shouldn't be trained that way in most cases. You're also grouping the stronger half of your body(legs) into one quarter of your workout. Can't you see that's also as you said, "out of proportion"? Why is it that all the muscles in your legs gets only 25% of your time, when shoulders, a MUCH smaller muscle group, gets the same limelight? Why not group it into: glutes, hamstrings, quads, calves, torso? I'm not saying that's right either, but you do see the problem in splitting things up this way...

WTF - you spen an hour in the gym training 2 bodyparts?

Wake Up......

When are you going to get it. I am going to tell you once more. Full body training. Don't be lazy and train your lower body - please show me a sport that you play that trains the lower body for strength.

The body works as a whole - weak lower body, weak upper body.

why can’t you train specific body parts each session? won’t the result be the same? i mean, what diff does it make if you train all parts at once or some parts at one session and the remaining the next day?

Originally posted by OPT:

full body training each session.

Here's a basic program

A1. Squats
A2. One Arm DB Rows

B1. Deadlifts
B2. Bench Press

C1. Lunges
C2. Chins (Assisted or Band if needed)

D1. Reverse Leg Curl (check youtube)
D2. Military Press

Notice no Arms - i have missed them out for a reason so don't ask where do you train your arms!

Isnt this a bit too much? 8 compound exercises for one session?

Originally posted by tut4nkh4m3n:

why can't you train specific body parts each session? won't the result be the same? i mean, what diff does it make if you train all parts at once or some parts at one session and the remaining the next day?

This will lead to undertraining.

Originally posted by tut4nkh4m3n:

why can't you train specific body parts each session? won't the result be the same? i mean, what diff does it make if you train all parts at once or some parts at one session and the remaining the next day?

You can, but the results won't be the same, mainly because of
1) Training frequency - most bodypart splits have a 1 once a week approach. The idea is to blast 1-2 bodyparts as hard as you can, and let it recover for one week and it'll come back stronger and bigger. Guess what? Your muscles and CNS don't work that way. It can take more than a month for full recovery, so just because you don't feel sore anymore doesn't mean it has fully "recovered". In any case we're not aiming for full recovery. Training it with a higher frequency, lower volume but higher intensity will lead to higher strength and mass gains.

2) Your body doesn't work in isolation. It works as a whole. You can't do a bench press with only your pecs - your delts, triceps, and lats will come into play. No activity in real life isolates your muscles either, so why train in this way? It doesn't make sense.