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 Please, assess my routine

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army



Posts : 4
Join date : 2011-06-27

PostSubject: Please, assess my routine   Mon Jun 27, 2011 5:53 pm

Greetings,


First of all I would like to show my respect to your community and the style of life you guys share.

I have written a routine , that I think does not work much. If detailed , I am improving my push ups number, but I cant see any improvement in the pull up area.

I divided routine into 2 days , push day and pull day

Push day routine :

10 sets of max standard push ups
10 sets of max diamond push ups
10 sets of max incline push ups
10 sets of max wide push ups on handles
10 sets of max chair dips

1 min rest between sets

Pull day:

10 sets of max standard pull ups
10 sets of max chin ups
10 sets of max wide pull ups

1 min rest between sets

I do cardio routines between the strength training days.

my stats :
19 years old
165 lb
pull ups : 7
push ups: 69
sit ups: 80
Cannot do any of the moves that I see on this forum Very Happy


I will appreciate your help , thank you
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1stratos1

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Posts : 692
Join date : 2010-11-16
Age : 24
Location : Greece

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 5:59 pm

Welcome, well in push day u are doing like 5 sets and in pull day u do like 3 sets.

Also i would prefer 1st to do the more difficult exercises like dips , incline, diamonds and let the easier for later cause of fatigue.

Same u would do to pull ups like, some australian pull ups after ur pull ups.

Hope it helps Smile
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army



Posts : 4
Join date : 2011-06-27

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 6:04 pm

Thnx for the reply. The problem is that even after the first sequence(10 sets of standard pull ups) my number drops like 2 "half height" (I do not reach the bar) pull ups. Maybe the problem is in max reps? maybe I should do 4 reps on each sets and keep energy for other sets instead of max?


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raja



Posts : 294
Join date : 2009-11-19
Location : Orlando, Florida

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 6:06 pm

50 sets on pushing days won't get you anywhere. Nor will 30 sets on pulling days. Focus on quality of work and not simply quantity. Push/Pull split can work, but not the way you are approaching it.

What about leg training?
What are your goals?
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army



Posts : 4
Join date : 2011-06-27

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 6:26 pm

raja wrote:
50 sets on pushing days won't get you anywhere. Nor will 30 sets on pulling days. Focus on quality of work and not simply quantity. Push/Pull split can work, but not the way you are approaching it.

What about leg training?
What are your goals?


Thnx for the reply, I understand that I need to focus more on quality than on quantity , but I do not know how to organize such routine.

I do legs once in a week, I do legs workout from the p90x

my goals:

20 pull ups
100 push ups
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Tim

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Posts : 856
Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 6:40 pm

There are a few different training methods to try other than max reps...

Try doing pyramids or density training to reach your goals.

Pyramids -
1 rep, 15 secs rest
2 reps, 15 secs rest
3 reps, 15 secs rest
4 reps, 15 secs rest
5 reps, 15 secs rest
4 reps, 15 secs rest
3 reps, 15 secs rest
2 reps, 15 secs rest
1 rep, 15 secs rest

.. you get the idea, change the start number to give harder workouts, try doing every even number instead (2-4-6-8-10-8-6-4-2) etc etc...

Density, start at about 1/4 - 1/5 of your max reps, 10 sets of that with 10-15secs between each set. If it's too easy, add a couple of reps till it's tough (don't be fooled by the start, it should be easy then!!)

Repeat either 3-5 times, or mix and match...

Also try static holds on the bar max hold at the top, 5 second holds at top/middle/bottom every rep Smile
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1stratos1

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Posts : 692
Join date : 2010-11-16
Age : 24
Location : Greece

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 7:17 pm

Yeah i havent really minded the sets but just counted the exercises....
Well i also think 50 sets of max are too much if not impossible because if u really max and try to get a new score then next set will need much time to recover or ur next set will have by far less reps. I like max sets but i do by far less sets than 30 but i try really hard to set a new personal score in 1st 1 or 2 sets. Then i just try to get an ok number.


Pyramids are good, density too , well it depends i think on ur preferences and goals.

Well 1 tune per week legs i think is not enough. Legs are important!!!
Maybe u can do some cardio workouts like sprints etc so u do ur cardio and leg workout at the same time , and maybe just do once a week leg workout with squats, lunges etc etc.

Also core workout is important, well u maybe want to add a little on every workout or 2-3 times per week whenever u feel ok to do it.
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army



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Join date : 2011-06-27

PostSubject: Re: Please, assess my routine   Mon Jun 27, 2011 8:50 pm

Guys I appreciate your help ! thanks!

I will try to post a new routine , based on your advises:


pull day :
Pyramids - suggested by TIM
Tim's "Improve grip stamina and endurance" ( I need it too)
LittleBeastM Static hold routine
p90x ab ripper x for abs


Please comment
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raja



Posts : 294
Join date : 2009-11-19
Location : Orlando, Florida

PostSubject: Re: Please, assess my routine   Wed Jun 29, 2011 3:21 pm

Focus on any method to increase work capacity. Density training, ladders, grease the groove, etc. will all work. Use a method for a short while, then move to another.
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