Quote: (10-19-2016 03:05 PM)MOVSM Wrote:
That is about the extent of its usefulness.
I agree with you.
(99% of the time)
Quote: (10-19-2016 03:05 PM)MOVSM Wrote:
Giovonny, what is your program?
I go by "feel".
My physical fitness needs change throughout the year.. Thus, my program changes often..
Right now, I'm doing those
Overhead Squats twice per week, and...
- At least one day of all Chest and Arms, and..
- at least one day of pull ups and Arms, and..
- A bit of random core, low back, hip, ab, exercises..
1 hour. 3 to 6 days a week, depending on my schedule, motivation, and needs.
(If I know I'm going to be getting naked, I train like a demon and eat super clean!)
This is just what I feel like doing. This is what allows me to maintain a decent looking body in the minimum time/effort.
When I get bored or unmotivated, I will change..
Quote: (10-19-2016 03:05 PM)MOVSM Wrote:
Do you do the empty bar set before each lift, or only at the beginning of the workout?
Only at the beginning of my workout.
It's part of my warmup. Usually, the last part and the most important..
I often start with a broomstick:
then, work my way up to using the bar.
I get a good warmup, like this:
Then, I start
ADDING WEIGHT!
Quote: (10-19-2016 03:05 PM)MOVSM Wrote:
my workout.
Your workout looks good. Should be effective.
I encourage you stretch your legs.. Including and especially your achilles tendons,
ankles, low back, and hips..
FLEXIBILITY can make or break your body!
Quote: (10-19-2016 03:35 PM)ScrapperTL Wrote:
Also, that's 3x12 (wide grip) in under 6 minutes!
Very few men can do that.
12 full wide grip pull ups, ALL THE WAY DOWN AND ALL THE WAY UP!
It ain't easy.
(especially for guys 30+, 40+)
Quote: (10-19-2016 03:35 PM)ScrapperTL Wrote:
I will have to try slapping a plate in a backpack and doing 5x5 Wide Grip Pull ups
Now, you're talking!
Your back will get even bigger!
(Remember to breathe properly and forcefully yet smooth)
--
Quote: (10-19-2016 04:11 PM)blck Wrote:
Disregarding slow-mo & high reps won't make them useless.
I totally agree and want to
thank you for reminding us that there is absolutely an effective time and place to use lower weight/high reps as a method to STRONGER and BIGGER!
I see big guys at my gym finish their heavy chest workout with low
weight/high rep "Pec Dec" chest squeezes.. It's an effective way to pump the muscle full of blood after tearing down with heavy lifts!
--
And, on a related note..
As an athlete,
I want to describe one more scenario where it is often effective to do low weight/high rep type movements..
For football, basketball, baseball, hockey, lacrosse, etc..
As part of your WARMUP --
Throwers, jumpers, runners, shooters, hitters, tacklers, etc..
It engages the muscles, tendons, joints, and ligaments to work together in one smooth motion.. It lubricates all of them and gets them into a pattern.
I learned this from an NBA trainer! (on television)
Some NBA players, before they start their on court skill work; will often "warm up" with a short, like 10 minute, light weigh lifting routine.. This is often a very effective way to warm up ther muscles and connective tissue..
(Start watching at 0:40 seconds)
(This is a light weight PRE GAME Lifting Routine) (To "turn the muscles on")