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Optimal Weightlifting split for newbie
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Date: August 14th, 2018 11:58 PM Author: naked adventurous abode karate Trying to get back into shape. Lost a bunch of muscle over the last year. Assume you had to play a sport (basketball) twice per week, what kind of schedule would you keep for lifting? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36618787) |
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Date: August 15th, 2018 1:00 AM Author: At-the-ready orchestra pit Day 1: 3x5 squat, 3x5 bench press, 3x10 back exercise (your choice of dumbbell row/barbell row/cable row)
Day 2: 3x8 weighted back extensions, 3x5 overhead press, 3x10 back exercise (different choice than day 1)
Alternate days 1 and 2
Try to train 3x per week
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Date: August 15th, 2018 10:20 PM Author: naked adventurous abode karate This sounds credited. Can I add things like deadlift or bicep curls or dips ? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624076) |
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Date: August 15th, 2018 10:22 PM Author: Fluffy Cruise Ship it's necessary to add additional exercises. anything without dips, lateral raises, rows, lunges, calves, skull crushers etc. is a dad workout (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624088) |
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Date: August 15th, 2018 10:33 PM Author: motley native whats the point of this flame? lateral raises, calves, and skull crushers are necessary? ljl (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624173) |
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Date: August 15th, 2018 11:58 PM Author: learning disabled place of business you need to hit tris calves, otoh, are genetic |
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Date: August 15th, 2018 10:22 PM Author: At-the-ready orchestra pit Absolutely, you can do 1x5 deadlift in place of the weighted back extensions... the back extensions are just the "safer" choice if you are a 30s-mo worried about injury which most of this board is. If you want big guns go for 5x10 bicep curls 1x per week with relatively light weights.
And squat deep, no parallel or higher junk. |
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Date: August 15th, 2018 10:25 PM Author: naked adventurous abode karate Sounds good to me. I'm actually more worried about injury doing ATG squats than with doing deadlift. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624114) |
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Date: August 15th, 2018 10:35 PM Author: At-the-ready orchestra pit Do the "valsalva" maneuver while squatting and make sure your form is solid, knees out, don't bounce on your knees at the bottom and your chance of injury is extremely low. For extra peace of mind you could buy some high-quality knee sleeves that you slip on for squats. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624184) |
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Date: August 15th, 2018 10:39 PM Author: mind-boggling cruel-hearted brunch Good alternatives to squats? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624212) |
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Date: August 15th, 2018 10:47 PM Author: At-the-ready orchestra pit Front squats, box squats, single-leg leg press, good mornings, deadlifts, weighted back extensions... but none are as good as squats (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624258) |
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Date: August 15th, 2018 10:41 PM Author: Supple buff box office queen of the night Does valsalva fix butt wink? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624227) |
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Date: August 15th, 2018 10:47 PM Author: At-the-ready orchestra pit No, but it helps protect your spine. A raised heel can help butt wink immensely, particularly a proper weightlifting shoe (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624261) |
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Date: August 15th, 2018 10:55 PM Author: Supple buff box office queen of the night How big of a problem is but wink? I’ve read conflicting things (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624298) |
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Date: August 15th, 2018 11:01 PM Author: At-the-ready orchestra pit I have always had a bit of butt wink myself, it's just the way I'm built (super-tight calves and hamstrings), but it's never caused an issue after years of weight training and I've squatted 345 and deadlifted 445. Just like back rounding while deadlifting, people only focus on it (not incorrectly, per se) but miss the more important issue, which is that you first build up the supporting musculature by starting your progression at modest poundages, and learn how to brace your core properly (and use valsalva). If you do those things then it won't matter that much if there's a bit of butt wink. And in any case a proper weightlifting shoe might remove all your butt wink instantly. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624332) |
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Date: August 15th, 2018 11:41 PM Author: Supple buff box office queen of the night Thanks bro. Last question, do you know anything about groin/hip pain when squatting? When I go parallel I can feel something pinching in my groin hip area, not sure exactly where. It’s not really painful but I’m worried about what will happen once I lift heavier. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624594) |
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Date: August 15th, 2018 11:49 PM Author: At-the-ready orchestra pit To be honest I don't know about what you're experiencing specifically, but I'll say that it is pretty rare for there to be acute injuries in weightlifting unless you're attempting to lift way over your abilities... most injuries are chronic and you can see/feel them coming and adjust. If you start at a modest weight for 3x5, then add 5 pounds each time, you should be fine, and if it ever starts to become an issue just back off. Following a squat progression properly for 6 months often has the effect of curing people's injuries by correcting muscle imbalances, rather than causing injury. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624649) |
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Date: August 15th, 2018 10:24 PM Author: mind-boggling cruel-hearted brunch This sounds intense for a mid 30s bro who plays a sport 2-3x a week (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624107) |
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Date: August 15th, 2018 10:25 PM Author: Fluffy Cruise Ship 20 mins of lifting 3 days per week? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624118) |
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Date: August 15th, 2018 10:28 PM Author: mind-boggling cruel-hearted brunch Seems like you would not be able to perform at a high level in sports if you're training 3x a week like that (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624135) |
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Date: August 15th, 2018 10:29 PM Author: naked adventurous abode karate I feel like your body would get used to it. I'm 31 and his split seems pretty easy to me provided proper nutrition (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624145) |
Date: August 15th, 2018 10:41 PM Author: Carnelian immigrant deer antler Just say fuck the bro science and rotate 25 min lifts with the understanding that
1. Deadlift is most important. Dont overdo it and no one gives a fuck how much you can lift. Its a lower back exercise so dont overstrain your lower back. Bitch weight is fine. This is to be done on back day.
2. Free squats are king. Much like deadlift no one fucking cares how much you can do and if youre over 22 and not a pro athelete dont get under significant weight. It works a lot of muscle groups.
3. For chest dumbels are best but barbels and machines are fine in that order.
4. Other than that, just do whatever you want. Reps dont matter. Honestly, no real need for three sets. |
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Date: August 15th, 2018 10:52 PM Author: Exhilarant disturbing crotch emphasizing proper form over amount of weight will pay huge dividends; get strength trainer instruction if necessary to show u how, spot and monitor progress (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624278) |
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Date: August 15th, 2018 11:17 PM Author: razzle wild degenerate There’s so much terrible advice in this thread that I don’t really know where to start. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624427) |
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Date: August 15th, 2018 11:56 PM Author: diverse sickened rigpig boistinker Seriously. No mention of pull ups. Barely any chest. Too much legs for someone who isn't an athlete (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624702) |
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Date: August 15th, 2018 11:49 PM Author: ultramarine love of her life church This is the split I started out with and I got jacked.
Day 1:
Detonator Skips (1x10, 1x8, 1x5, 1x3, 1xMAX)
Jack Slings (3x8-12)
Super set Doo Wops (4x10) with Knuckle Hammers (4x10)
Super set Donkey Punches (4x10) with Rotary Slips (4x10)
For abs just do a bunch of Gut-Thrusters until you start cramping
DAY 2:
Sphincter Decompressions (5x5)
Heel Licks (4x10)
Taint Slams (5x5)
Longrange Hipshots (4x10)
Shoulder Clicks (5x5)
Reverse Incline Ankle Fucks (4x10)
Then do Cankle Splitters for abs
Make sure to supplement this with lots of hard cheeses. Cheddar will be your go to but be sure to mix in some Parmesan post-workout and Swiss on cheat days. Add salt.
Do lots of esophagal stretching too. If you don't your lungs might explode if you go too hard on Donkey Punches. |
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Date: August 15th, 2018 11:52 PM Author: At-the-ready orchestra pit https://proxy.duckduckgo.com/iu/?u=https%3A%2F%2Ftse2.mm.bing.net%2Fth%3Fid%3DOIP.bmldQPxQ3cos4e1pJ5zgygHaFj%26pid%3D15.1&f=1 (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624664) |
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Date: August 15th, 2018 11:59 PM Author: ultramarine love of her life church (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624726) |
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Date: August 15th, 2018 11:54 PM Author: Jet-lagged tripping party of the first part mental disorder taint slams are cr. hard to get enough gooch activation without doing isolation exercises. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624688) |
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Date: August 15th, 2018 11:59 PM Author: ultramarine love of her life church yeah its good to mix in because it loosens you up for the hipshots and ankle fucks (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624724) |
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Date: August 15th, 2018 11:59 PM Author: learning disabled place of business wtf are any of these (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624730) |
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Date: August 16th, 2018 12:01 AM Author: Jet-lagged tripping party of the first part mental disorder be honest, do you even lift? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624733) |
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Date: August 16th, 2018 12:02 AM Author: learning disabled place of business i can't bench 315, so no (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624744) |
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Date: August 15th, 2018 11:57 PM Author: wonderful obsidian nibblets school (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624706) |
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Date: August 15th, 2018 11:58 PM Author: ultramarine love of her life church can you repost that link (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624719) |
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Date: August 16th, 2018 12:01 AM Author: wonderful obsidian nibblets school yeah, i deleted my post because i misread the title, thought it said "olympic weightlifing" instead of optimal.
used to train at this gym - they're 180 |
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Date: August 16th, 2018 12:04 AM Author: ultramarine love of her life church how many reps/sets
also how experienced were you with olympic lifts? i havent done them since hs |
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Date: August 16th, 2018 12:13 AM Author: wonderful obsidian nibblets school i did it for a couple years, wasnt crazy experienced. just gotta make sure you still have the flexibility/hip and shoulder mobility to do them properly.
here's another way to train with sets/reps included:
most of the time you want to do sets of 2 reps and singles, sometimes triples, never more than 3 reps. 5 sets for 2-3 reps, or 10 singles is pretty common. |
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Date: August 16th, 2018 12:01 AM Author: Comical Shimmering Striped Hyena Rehab you cant get enough of gay sex sites, can you? (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624742) |
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Date: August 16th, 2018 12:02 AM Author: ultramarine love of her life church (guy who is barely taint slamming 115) (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624750) |
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Date: August 16th, 2018 12:01 AM Author: Heady bistre ticket booth Go for a walk instrad. (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624738) |
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Date: August 16th, 2018 12:02 AM Author: Comical Shimmering Striped Hyena Rehab (http://www.autoadmit.com/thread.php?thread_id=4052285&forum_id=2#36624746) |