Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 New routine!:)

View previous topic View next topic Go down 
AuthorMessage
Lloyd

avatar

Posts : 86
Join date : 2010-03-07
Age : 22
Location : Italy

PostSubject: New routine!:)   Sun Apr 24, 2011 10:18 am

Hi, 2 days ago i've tryied this new routine, that i've seen in this site, and i added the pecs and abs work with the same ideology of the back.

Wide grip Pull-ups , as many reps as possible
10 seconds rest pause
Medium grip Pull-ups , as many reps as possible
10 seconds rest pause
Medium grip Chin-ups , as many reps as possible
10 seconds rest pause
Narrow grip Chin-ups
Rest 3 minutes
Do it as many times as possible

Large push ups as many reps as possible
10 seconds rest pause
Dips as many reps as possible
10 seconds rest pause
Inclinated push ups as many reps as possible
10 seconds rest pause
Hips push ups as many reps as possible
Rest 3 minutes
Do it as many times as possible

Crunch as many reps as possible
10 seconds rest pause
Leg raises as many reps as possible
10 seconds rest pause
dragonflags as many reps as possible
Rest 3 minutes
Do it as many times as possible

And legs, lower back are on the next day with squats, superman etc...

Now, after tried this routine, it was really intense but i have a question...this routine is good for build a good amount of mass and strenght?
PS: I've done back with 4kg on my back, pecs and abs with 6kg.
Answer in many, thanks Smile



Back to top Go down
View user profile
ironloo

avatar

Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: New routine!:)   Sun Apr 24, 2011 10:54 am

That routine is mainly for extreme muscle endurance, for mass and strength i would do a weighted pyramid ex: + 10lbs. per set for 6 sets and the last set remove all weights then max out, do this for dips and pull ups its a basic routine that works you can pretty much apply this to anything. I would take 1-2minute breaks for your core and if you have the strength to do dragonflags i would ditch the crunches and stick with hanging leg raises, windshield wipers, heavy weighted planks, l-sits and l-sit kicks, if these are to easy add ankle weights cause you want strength and mass. There are many other routines but i have done this and it works good use it for 4-6weeks see how you feel. GoodLuck.
Back to top Go down
View user profile
Lloyd

avatar

Posts : 86
Join date : 2010-03-07
Age : 22
Location : Italy

PostSubject: Re: New routine!:)   Sun Apr 24, 2011 2:23 pm

ironloo wrote:
That routine is mainly for extreme muscle endurance, for mass and strength i would do a weighted pyramid ex: + 10lbs. per set for 6 sets and the last set remove all weights then max out, do this for dips and pull ups its a basic routine that works you can pretty much apply this to anything. I would take 1-2minute breaks for your core and if you have the strength to do dragonflags i would ditch the crunches and stick with hanging leg raises, windshield wipers, heavy weighted planks, l-sits and l-sit kicks, if these are to easy add ankle weights cause you want strength and mass. There are many other routines but i have done this and it works good use it for 4-6weeks see how you feel. GoodLuck.

Ok, so, u mean to do a weighted pyramid routine like this:
dips:2-4-6-8-6-4-2 with 6kg on my back...and the same 4 all the other exercises?
And about the routine that i've post that u say that is for strenght endurance...if u read i've write that i do it with 4-6 kg on my back...so it always stay a stenght endurance routine or by adding kgs each month it can be a mass/strenght routine?
Lol im confused xD
Back to top Go down
View user profile
mattseefood



Posts : 50
Join date : 2011-04-20

PostSubject: Re: New routine!:)   Sun Apr 24, 2011 10:26 pm

I'd have to agree that the routine is mainly for muscular endurance since you're doing a lot of reps in a short amount of time. Simply try adding more weight and intensity in your exercises to build that "good amount" of mass and strength!

Thanks for this anyway, I'll try to do this workout myself Smile
Back to top Go down
View user profile
ironloo

avatar

Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 7:01 am

EX: 5 sets, add weight each set, 3-5 minutes of rest in between sets

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2

6th set rest 3-5min. max out on pull ups with no weight, next workout try to either add more weight or beat the maxout at the end or both. This is a basic routine you can add more weight or less try to follow the reps and the maxout at the end u could do this with dips too.

I would do this with pull ups and dips then after do push ups and rows un weighted.
Back to top Go down
View user profile
dacicsak

avatar

Posts : 178
Join date : 2010-07-27
Age : 26
Location : Hungary

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 7:20 am

ironloo wrote:
EX: 5 sets, add weight each set, 3-5 minutes of rest in between sets

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2

6th set rest 3-5min. max out on pull ups with no weight, next workout try to either add more weight or beat the maxout at the end or both. This is a basic routine you can add more weight or less try to follow the reps and the maxout at the end u could do this with dips too.

I would do this with pull ups and dips then after do push ups and rows un weighted.

Great! You helped me too a lot! thanks mate
Back to top Go down
View user profile
Lloyd

avatar

Posts : 86
Join date : 2010-03-07
Age : 22
Location : Italy

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 7:36 am

dacicsak wrote:
ironloo wrote:
EX: 5 sets, add weight each set, 3-5 minutes of rest in between sets

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2

6th set rest 3-5min. max out on pull ups with no weight, next workout try to either add more weight or beat the maxout at the end or both. This is a basic routine you can add more weight or less try to follow the reps and the maxout at the end u could do this with dips too.

I would do this with pull ups and dips then after do push ups and rows un weighted.

Great! You helped me too a lot! thanks mate

Yes good for me too, today imma try it, thanks man!Smile
Back to top Go down
View user profile
HECWAI

avatar

Posts : 17
Join date : 2011-04-15
Age : 22
Location : Lithuania

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 7:46 am

ironloo wrote:
EX: 5 sets, add weight each set, 3-5 minutes of rest in between sets

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2

6th set rest 3-5min. max out on pull ups with no weight, next workout try to either add more weight or beat the maxout at the end or both. This is a basic routine you can add more weight or less try to follow the reps and the maxout at the end u could do this with dips too.

I would do this with pull ups and dips then after do push ups and rows un weighted.

hey any ideas on how to do weighted pullups without a belt?
Back to top Go down
View user profile
Lloyd

avatar

Posts : 86
Join date : 2010-03-07
Age : 22
Location : Italy

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 7:53 am

ironloo wrote:
EX: 5 sets, add weight each set, 3-5 minutes of rest in between sets

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2

6th set rest 3-5min. max out on pull ups with no weight, next workout try to either add more weight or beat the maxout at the end or both. This is a basic routine you can add more weight or less try to follow the reps and the maxout at the end u could do this with dips too.

I would do this with pull ups and dips then after do push ups and rows un weighted.

Ah man, i have the last question.
Can i do something like this: A indicate to do this in superset, like 45lbs x10 reps of pull ups and straight after the same with chin ups, then 3-5min of rest and lets go with set 2 etc...and after pull and chin ups, go with B doin the same with dips and inclinated push ups...
I think if i do something like this it would be more intense...im right?

Pull ups A

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2
set6 max out

Chin ups A

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2
set6 max out

Dips B

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2
set6 max out

Inclinated push ups B
set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.6reps
set4 75lbs.4reps
set5 85-100lbs. 1-2
set6 max out
Back to top Go down
View user profile
Lloyd

avatar

Posts : 86
Join date : 2010-03-07
Age : 22
Location : Italy

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 8:05 am

hey any ideas on how to do weighted pullups without a belt?[/quote]

Uhm, put the weights inside a bag...or put a barbell between your legs and do pull ups...
Back to top Go down
View user profile
HECWAI

avatar

Posts : 17
Join date : 2011-04-15
Age : 22
Location : Lithuania

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 12:13 pm

hm how exactly should I hold the barbell? any pictures? I think mylegs would fatigue before my back and arms
Back to top Go down
View user profile
Lloyd

avatar

Posts : 86
Join date : 2010-03-07
Age : 22
Location : Italy

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 4:01 pm

HECWAI wrote:
hm how exactly should I hold the barbell? any pictures? I think mylegs would fatigue before my back and arms

I don't find any pictures with pull ups with the barbell...but i find this:
http://www.ironbody.it/assets/images/esercizi-bodybuilding/chins.jpg
u put the barbell where u see the circle, between ur calf and ur shinbone
Back to top Go down
View user profile
ironloo

avatar

Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: New routine!:)   Mon Apr 25, 2011 7:47 pm

Lloyd, i would do either chin ups or pull ups for the workout this is what i would do.

Example:

Pull ups

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.x6reps
set4 75lbs.x4reps
set5 85lbs.-100lbsx1-2 reps
set6 max-out

Dips

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.x6reps
set4 75lbs.x4reps
set5 85lbs.-100lbs.1-2 reps
set6 max-out

Body-weight Rows on bar or rings if u don't have a spot for rows do chin ups

5sets max=out

push ups

set1 regular max-out
set2 wide max-out
set3 diamond max-out
set4 incline max-out
set5 fist max-out
set6 plyo max-out


Back to back 5sets each

pull up statichold, right after max bench dips and hold on the top of the last rep 10sec. each time.


Core
3sets dragonflags
3sets windshield wipers
3sets hanging leg raises
10 sets per side, do side plank 30seconds each side non stop right side to left side
3sets heavy weighted front planks 1 minute each set
1set max-out lying leg raises 50 reps minimum shoot 100 plus right after max-out leg kicks right after hold the 6"

Thats it take 3-5minute breaks on every thing but the core you should rest half the time
Back to top Go down
View user profile
dacicsak

avatar

Posts : 178
Join date : 2010-07-27
Age : 26
Location : Hungary

PostSubject: Re: New routine!:)   Wed Apr 27, 2011 5:02 pm

ironloo wrote:
Lloyd, i would do either chin ups or pull ups for the workout this is what i would do.

Example:

Pull ups

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.x6reps
set4 75lbs.x4reps
set5 85lbs.-100lbsx1-2 reps
set6 max-out

Dips

set1 45lbs.x10reps
set2 55lbs.x8reps
set3 65lbs.x6reps
set4 75lbs.x4reps
set5 85lbs.-100lbs.1-2 reps
set6 max-out

Body-weight Rows on bar or rings if u don't have a spot for rows do chin ups

5sets max=out

push ups

set1 regular max-out
set2 wide max-out
set3 diamond max-out
set4 incline max-out
set5 fist max-out
set6 plyo max-out


Back to back 5sets each

pull up statichold, right after max bench dips and hold on the top of the last rep 10sec. each time.


Core
3sets dragonflags
3sets windshield wipers
3sets hanging leg raises
10 sets per side, do side plank 30seconds each side non stop right side to left side
3sets heavy weighted front planks 1 minute each set
1set max-out lying leg raises 50 reps minimum shoot 100 plus right after max-out leg kicks right after hold the 6"

Thats it take 3-5minute breaks on every thing but the core you should rest half the time

ironloo, this looks awesome

but what about adding HeSPU to it?

and at the core there arent any lower back exercises, or dragon flag and planks enough?
Back to top Go down
View user profile
ironloo

avatar

Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: New routine!:)   Wed Apr 27, 2011 6:26 pm

Well this routine works the lower back pretty good but i dead lift 1-2 per week for total body power and it strengthens the lower back great. You could add handstands to if you want.
Back to top Go down
View user profile
Shaw



Posts : 4
Join date : 2010-08-17
Location : New Zealand

PostSubject: Re: New routine!:)   Wed Apr 27, 2011 10:44 pm

Hey ironloo, Do you do that as an entire one session workout? If so long how does it normally take you?
Back to top Go down
View user profile
grishenko45

avatar

Posts : 459
Join date : 2010-09-23
Age : 27
Location : UK

PostSubject: Re: New routine!:)   Thu Apr 28, 2011 5:36 am

ironloo's idea:

Wide grip Pull-ups pyramids 2-4-6-8-10-8-6-4-2
10 seconds rest pause
Medium grip Pull-ups pyramids 2-4-6-8-10-8-6-4-2
10 seconds rest pause
Medium grip Chin-ups pyramids 2-4-6-8-10-8-6-4-2
10 seconds rest pause
Narrow grip Chin-ups pyramids 2-4-6-8-10-8-6-4-2
Max wide pullups
Rest 3 minutes
Do it as many times as possible
Back to top Go down
View user profile
ironloo

avatar

Posts : 1625
Join date : 2010-06-21
Age : 28
Location : Glen Cove NY

PostSubject: Re: New routine!:)   Thu Apr 28, 2011 7:14 am

Shaw, that is one session and a smaller one of my core workout is longer i put a video up of the other exercises i do for my core on youtube. People will say its over traing but not always you know your body i really don't feel like im working out till the 1hr.+ has passed unless i do crazzy circuit in -20minutes. Also i do a session like that before work, workout at work, then workout at home.

grishenko45 Thats not it

this is it 10-8-6-4-2-1- maxout, you don't go back up there are 3-5minute breaks this is for mass/strength. You add more weight each set.
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: New routine!:)   

Back to top Go down
 
New routine!:)
View previous topic View next topic Back to top 
Page 1 of 1
 Similar topics
-
» Camilo's Workout Routine
» The mental game : pre shot routine
» Usain Bolt aims for Daegu & On track says coach
» What is your practise routine at the range?
» Is Freddie Roach a one dimensional trainer?

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines-
Jump to: