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Old 06-21-2014, 08:19 PM   #1671
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Originally Posted by stevman View Post
Mon-OHP 5/3/1
DB press 4x8
Fly's 4x8
BB Row 3x8
ABS

WED-Dead

Fri-Bench YOUR ROUTINE
Behind head press 5x6
Fly's 4x8
BB Row 3x8
ABS

Sat-Squat
I would do:

Mon-Close Grip Bench 4x8
DB press 4x8
BB Row 3x8
DB Arnold press 3x8 (you need some shoulder work)
Cable Tricep Extensions 3-4x10-12
ABS

Fri-Bench YOUR ROUTINE
Dumbbell Row 3 x 8-10
Side Lateral Raise 3x10-12
Skullcrushers 3x10-12
Face Pulls 3x10-13
ABS
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Old 06-21-2014, 08:22 PM   #1672
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Originally Posted by markdykoff View Post
Hey BTB,

I'm thinking about giving a whole body HLM style routine a try. Here's my background/stats 37yo 270lbs lifting for about a year and a half with 1rm's around 395/275/435 and OHP 155.
Numbers look good. At this point some form of HLM periodization might not hurt.

Quote:
My goals are natural muscle and strength building and possibly a power lifting meet later this year to see what I think of competing. Here's the routine I'm thinking of using and I'd appreciate any feedback.
Good goals. Just know that a full body can take a few months to adapt to (worst case), so don't get frustrated if things take a few weeks to iron out.

Quote:
Squat 3x5
Bench 3x5
Pendlay row (a week) 3x10
Low rack pull/power shrug (b week) 3x10
Arnold press 3x10
Skull crushers 2x10
Bar curls 2x10
Abs and calves

Light day

Leg extensions 3x15
Leg curls 3x8-10
Incline dumbell press 3x15
Lat pull downs 3x15
Bent over Rev flyes 3x15
Cable triceps ext 2x15
Dumbell curls 2x15
Abs

Heavy back/shoulders moderate squat/chest

Dead lift (a week) 3x5 Pendlay row (b week) 3x5
OHP 3x5
Paused squat 2-3x8-10
Bench press 3x10
RDL 2x10
Close grip bench 2x10
Barbell curl 2x10
Abs
I love the program. I'd run it. Well thought out, and you are not trying to overkill the arms which is a great sign.

Solid.
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Old 06-23-2014, 10:21 AM   #1673
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I'm taking a few newbies to the gym (girls) who want to learn how to lift - it's an age since I started lifting, so I can barely remember how I started (and if I could, I'm fairly sure I'd want to kill myself for doing it now).

What would you do to start them off? I was thinking something along the lines of squats/deads/bench with a few supplementary exercises (pullups/rows) and some ab work, keeping it simple, and trying to get them into 5 rep ranges, do you know of any other strategies/interesting techniques for new trainees?
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Old 06-23-2014, 11:34 AM   #1674
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Originally Posted by FlankNW View Post
I'm taking a few newbies to the gym (girls) who want to learn how to lift - it's an age since I started lifting, so I can barely remember how I started (and if I could, I'm fairly sure I'd want to kill myself for doing it now).

What would you do to start them off? I was thinking something along the lines of squats/deads/bench with a few supplementary exercises (pullups/rows) and some ab work, keeping it simple, and trying to get them into 5 rep ranges, do you know of any other strategies/interesting techniques for new trainees?
I usually start women off with a more friendly full body program. I like to do an A/B type of split, one day with free weights and one day with machines.

I wouldn't go as low as 5 reps. They need reps right now to build neuromuscular efficiency, and to practice form and get comfortable with exercises.

Workout A
Squats or Leg Press
DB Bench Press
One Arm DB Rows
Seated Arnold Press
Leg Curls
Arms, Abs and even calves


Workout B
Leg Extension or Hack Squat
Machine Press or Pec Dec
V-Bar Lat Pull Downs
Side Lateral Raise
DB Stiff Leg Deadlifts
Arms, Abs and even calves
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Old 06-23-2014, 11:38 AM   #1675
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Originally Posted by BendtheBar View Post
I usually start women off with a more friendly full body program. I like to do an A/B type of split, one day with free weights and one day with machines.

I wouldn't go as low as 5 reps. They need reps right now to build neuromuscular efficiency, and to practice form and get comfortable with exercises.

Workout A
Squats or Leg Press
DB Bench Press
One Arm DB Rows
Seated Arnold Press
Leg Curls
Arms, Abs and even calves


Workout B
Leg Extension or Hack Squat
Machine Press or Pec Dec
V-Bar Lat Pull Downs
Side Lateral Raise
DB Stiff Leg Deadlifts
Arms, Abs and even calves
Thanks very much BTB, very helpful, I think I'll go with something more akin to that then, I fully take your point about rep ranges as well - I'll aim for more 8-12 for them I think. Really helpful, hopefully they'll enjoy this .
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Old 06-24-2014, 10:39 AM   #1676
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Default Skullcrusher form

Hi BBOD,

I would make you a quick question about lying tricep extension or Skullcrusher. Recently I saw a Jason Blaha's video where he explains how to do a skullcrusher and he do and explains the set up for this exercise like it was a bench press.

So my question is if the scapula should be retracted during all the movement or depressed/relaxed? He does the skullcrusher with shoulder extension (like myself when I do it at the gym)


Once again, thank you very much for all you knowledge and the time that you spend here trying to help us
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Old 06-24-2014, 02:35 PM   #1677
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Hi BBOD,

I would make you a quick question about lying tricep extension or Skullcrusher. Recently I saw a Jason Blaha's video where he explains how to do a skullcrusher and he do and explains the set up for this exercise like it was a bench press.

So my question is if the scapula should be retracted during all the movement or depressed/relaxed? He does the skullcrusher with shoulder extension (like myself when I do it at the gym)


Once again, thank you very much for all you knowledge and the time that you spend here trying to help us
I keep a tight back/scapula when doing them.

You should rotate them down to the top of your head, as the long head of the triceps is a 2 joint movement. Check out my tip on this movement here:

http://www.muscleandstrength.com/art...biceps-triceps

Not sure if this answered your question. Please let me know.
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Old 06-26-2014, 05:57 AM   #1678
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Default Jason Blaha 5x5

What do you think of Jason Blaha's novice 5x5 program for overall strength and muscle hypertrophy ?
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Old 06-26-2014, 07:36 AM   #1679
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What do you think of Jason Blaha's novice 5x5 program for overall strength and muscle hypertrophy ?
It's a solid program. A few lifters have remarked that it took longer per session than they expected, but workouts like this often can if you are lifting in a busy gym and/or not keeping a strict rest between sets.
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Old 07-03-2014, 03:50 AM   #1680
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I keep a tight back/scapula when doing them.

You should rotate them down to the top of your head, as the long head of the triceps is a 2 joint movement.

Not sure if this answered your question. Please let me know.
When you said a tight back/scapula, do you mean tight like the set up at the Bench Press?

The latest workouts I tried to keep my scapula pinched hard together like I do at the Bench Press but it's really difficult for me set up at the bench with the EZ bar and keep the scapula pinched hard together and as soon as I start the movement, when my elbows travel back for the shoulder rotation of the movement I lose the tightness of my back/scapula.
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