Gym and fitness (56 Viewers)
- Thread starter HelterSkelter
- Start date
I'm just a teasing! 
You should really put some focus into the squat though, as a 1RM back squat should be minimum 120% of what 1RM Bench Press is, and more likely around 133%, to avoid a muscle imbalance between upper and lower body. What's your limiting factor on your Squat? Most people when beginning, find keeping core tension at heavy weights quite difficult, and have to limit their squat to avoid excessive back rounding, for the first bit of time. It's quite rare to see leg strength as a limiting factor until much more experienced. This can be a reason that initially certain people have a much higher BP than Squat, but over time, with enough focus on the back squat and assistance exercises to promote core strength, that should flip.
You should really put some focus into the squat though, as a 1RM back squat should be minimum 120% of what 1RM Bench Press is, and more likely around 133%, to avoid a muscle imbalance between upper and lower body. What's your limiting factor on your Squat? Most people when beginning, find keeping core tension at heavy weights quite difficult, and have to limit their squat to avoid excessive back rounding, for the first bit of time. It's quite rare to see leg strength as a limiting factor until much more experienced. This can be a reason that initially certain people have a much higher BP than Squat, but over time, with enough focus on the back squat and assistance exercises to promote core strength, that should flip.
I'm just a teasing!
You should really put some focus into the squat though, as a 1RM back squat should be minimum 120% of what 1RM Bench Press is, and more likely around 133%, to avoid a muscle imbalance between upper and lower body. What's your limiting factor on your Squat? Most people when beginning, find keeping core tension at heavy weights quite difficult, and have to limit their squat to avoid excessive back rounding, for the first bit of time. It's quite rare to see leg strength as a limiting factor until much more experienced. This can be a reason that initially certain people have a much higher BP than Squat, but over time, with enough focus on the back squat and assistance exercises to promote core strength, that should flip.
You should really put some focus into the squat though, as a 1RM back squat should be minimum 120% of what 1RM Bench Press is, and more likely around 133%, to avoid a muscle imbalance between upper and lower body. What's your limiting factor on your Squat? Most people when beginning, find keeping core tension at heavy weights quite difficult, and have to limit their squat to avoid excessive back rounding, for the first bit of time. It's quite rare to see leg strength as a limiting factor until much more experienced. This can be a reason that initially certain people have a much higher BP than Squat, but over time, with enough focus on the back squat and assistance exercises to promote core strength, that should flip.
he doesnt bench press 100 kees, he LEG presses a 100 kees
I had my bench 1RM at 143 kg when I was in my early 20s and weightlifting frequently, now, it's probably down around 115kg with my focus on bodyweight strength exercises and gymnastic ring work. I can still do 3 sets of 5 at 100kg without too much trouble when I go to the gym though, so I'm content with that.
Don't force anything just because we're telling you this. I suggest you do what feels comfortable for you. That's why I said on a good day earlier. It's not a given that I always press 105kgs. Sometimes I couldn't get close to 90kgs, especially when I go to the gym after a long day at work or my nutrition sucked.
I thought I was doing well.It might be because i do two chest days a week and only one leg day. I can't do another leg day because i won't be able to do cardio.
I don't know what kind of program you are on, but it seems odd to me that cardio would necessitate limiting yourself to one leg day a week. I would think you could add squats to one of your upper body days without too much detriment. If you are doing a leg day and two chest/upper body days... I'd suggest having your heavy leg day, a heavy chest day... and then make that second chest/upper body day a light day, and throw in light legs as well with light squats and maybe a second leg exercise. Light can be reduced sets or reduced weight, or best, a combination of the two. Adding a second lighter leg workout, will help your leg strength catch up to your upper body strength.
Many lifting programs for high performance sport have O Lifts--Squats--Bench happening as part of a single workout, or spread out over two workouts in a day. Often on 3 day schedule.
Monday would be Heavy Squat -- Medium Clean-- Light Bench + assistance exercises
Tuesday -- Sport specific training + Cardio
Wednesday would be Light Squat-- Heavy Clean -- Medium Bench + assistance exercises
Thursday -- Sport specific training + Cardio
Friday would be Medium Squat -- Light Clean -- Heavy Bench + assistance exercises
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...and it generally is deadlift > squat > bench press, just like you said.
How long do you guys plank when you do core work? I am thinking about shaking up my core work out and I currently base it around planks. I used to do 1 x 5 min plank, now i do 1 x 4 min, 2 x 2 mins, 2 x side plank with dips and 3 x bridge, and another 2 min planks. I don't know if i should do more planks or longer planks. I've never really had guidance on core work. I do floor exercises or obliques and lowers abs too.
I go to the gym at the same time everyday and eat the same stuff so i don't have any noticeable changes (gym is right next to work and i go straight after work to shake off the office blues).
It would be churlish of me to seek the advice of you guys and then ignore it, if the proportions are wrong I need to get it sorted! I'm on rest until next thursday because i'm mountain biking in Wales so will address it when i get back.
Is that 'Insanity tm' or you doing insane work outs? They run 'insanity tm' classes at my gym that me and my gym buddy wanted to try but they run them at 20.00 on a monday or 08.00 on sunday, neither she nor i want to do those times, is it any good?
I go to the gym at the same time everyday and eat the same stuff so i don't have any noticeable changes (gym is right next to work and i go straight after work to shake off the office blues).
It would be churlish of me to seek the advice of you guys and then ignore it, if the proportions are wrong I need to get it sorted! I'm on rest until next thursday because i'm mountain biking in Wales so will address it when i get back.
Is that 'Insanity tm' or you doing insane work outs? They run 'insanity tm' classes at my gym that me and my gym buddy wanted to try but they run them at 20.00 on a monday or 08.00 on sunday, neither she nor i want to do those times, is it any good?
You're doing well if you're adding 2.5kg a week to most lifts. That's impressive. It sounds like you've only started this workout program of yours a few months ago? You should see the bench plateau sooner than the squat which will likely allow it catch up to some extent.
I don't know what kind of program you are on, but it seems odd to me that cardio would necessitate limiting yourself to one leg day a week. I would think you could add squats to one of your upper body days without too much detriment. If you are doing a leg day and two chest/upper body days... I'd suggest having your heavy leg day, a heavy chest day... and then make that second chest/upper body day a light day, and throw in light legs as well with light squats and maybe a second leg exercise. Light can be reduced sets or reduced weight, or best, a combination of the two. Adding a second lighter leg workout, will help your leg strength catch up to your upper body strength.
Many lifting programs for high performance sport have O Lifts--Squats--Bench happening as part of a single workout, or spread out over two workouts in a day. Often on 3 day schedule.
Monday would be Heavy Squat -- Medium Clean-- Light Bench + assistance exercises
Tuesday -- Sport specific training + Cardio
Wednesday would be Light Squat-- Heavy Clean -- Medium Bench + assistance exercises
Thursday -- Sport specific training + Cardio
Friday would be Medium Squat -- Light Clean -- Heavy Bench + assistance exercises
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...and it generally is deadlift > squat > bench press, just like you said.
I don't know what kind of program you are on, but it seems odd to me that cardio would necessitate limiting yourself to one leg day a week. I would think you could add squats to one of your upper body days without too much detriment. If you are doing a leg day and two chest/upper body days... I'd suggest having your heavy leg day, a heavy chest day... and then make that second chest/upper body day a light day, and throw in light legs as well with light squats and maybe a second leg exercise. Light can be reduced sets or reduced weight, or best, a combination of the two. Adding a second lighter leg workout, will help your leg strength catch up to your upper body strength.
Many lifting programs for high performance sport have O Lifts--Squats--Bench happening as part of a single workout, or spread out over two workouts in a day. Often on 3 day schedule.
Monday would be Heavy Squat -- Medium Clean-- Light Bench + assistance exercises
Tuesday -- Sport specific training + Cardio
Wednesday would be Light Squat-- Heavy Clean -- Medium Bench + assistance exercises
Thursday -- Sport specific training + Cardio
Friday would be Medium Squat -- Light Clean -- Heavy Bench + assistance exercises
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...and it generally is deadlift > squat > bench press, just like you said.
Sunday: Rest/Core
Monday: 20 mins intervals, 10 mins run. Chest/Triceps/Delts
Tuesday: 25 mins bike climb, lats/biceps
Wednesday: 20mins intervals. 10 mins run, Chest/Trcie[s
Thursday: 25 mins bike climb, lats/biceps
Friday: 20 mins intervals, 15 mins run, Legs/Delts
Saturday rest.
I increase every lift by 2.5 kgs at least once per week, sometimes i find i can push it 5kgs. With the execption of bicep curls, but i'm almost going to drop them because i keep getting forearm injuries from them.
For core work, bodyweight exercises, moving your way into levers (front, back, flag), + L-sits and V-sits is always good. Pike and Straddle compressions are great too as a way to increase core strength while also increasing active flexibility.
The problem with doing 2+minute long planks is that, yes, this does a lot for core endurance, but it does very little for core strength after that initial strengthening when you first begin.
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If bicep curls are bothering your forearms, some wrist/grip strength exercises might help there. Another option is neutral grip chin-ups, as a neutral, narrow grip chin-up is almost entirely a bicep exercise, while slightly involving the shoulder complex and back muscles. A compound exercise like a chin-up/pull-up is much preferred to a bicep curl anyways for function, though perhaps not for Bodybuilding goals.
Your routine looks good, and it looks like you value cardio a lot. Intervals are fantastic. The only thing I'd suggest as before is adding squats into one of the chest days, Monday would probably work best, only, keep it light. It will help your squats improve by leaps and bounds, even with regards to just better familiarity (motor skills) with the exercise due to doing it more than once per week.
The problem with doing 2+minute long planks is that, yes, this does a lot for core endurance, but it does very little for core strength after that initial strengthening when you first begin.
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If bicep curls are bothering your forearms, some wrist/grip strength exercises might help there. Another option is neutral grip chin-ups, as a neutral, narrow grip chin-up is almost entirely a bicep exercise, while slightly involving the shoulder complex and back muscles. A compound exercise like a chin-up/pull-up is much preferred to a bicep curl anyways for function, though perhaps not for Bodybuilding goals.
Your routine looks good, and it looks like you value cardio a lot. Intervals are fantastic. The only thing I'd suggest as before is adding squats into one of the chest days, Monday would probably work best, only, keep it light. It will help your squats improve by leaps and bounds, even with regards to just better familiarity (motor skills) with the exercise due to doing it more than once per week.