Weight Training Workout...Good or Bad?

[preb]

Hey Everyone,

I am just wondering if these lifts are good for tricking? I am mostly going for leg strength, and I dont think you need too much upper body for it, so therefore I have not included much. I think my plan is pretty good, but please let me know what you think, and add some suggestions; such as what exersizes to take out or add in. I trick just before I weight train, so I only have so much energy and strength for weight training. Anyways, here it is:

I workout three times a week, switching between workouts A and B.

Workout A
Full Squat (3x5)
Deadlift (3x5)
One-Leg Press (3x5)
One-Leg Standing Calf Raises (3x5)
Dumbell Military Press (3x5)
Wrist Curls (3x15)

Workout B
Full Squat (3x5)
Deadlift (3x5)
One-Leg Hyperextensions (3x8-10)
One-Leg Standing Calf Raises (3x5)
Bench Press (3x5)
Front Extension (3x8)

Each Workout Day
Medicine Ball Crunches (3x30)
Captain's Chair Knee-ups (3x15)
Incline Sit-Ups (3x15)

Thanks,
- Preb

[acidhell1]

Get rid of the isolation.

Squat hard and heavy, chin up (weighted or not.. test of relative strength), bench/military press, deadlift.
and some rehab work (rottator cuff , toe raises etc)
Dont get too fancy with your weight training, since you have limited recuperative abilities and tricking will consume some Cns resrources as well, even if it mainly involes skills.
And remember progressive overload.
The set rep schemes look good, just remember to periodize when you get stuck.

[acidhell1]

and avoid mimicking skills of ANY sort in the weight room. In the weight room you mainly build STRENGTH which is a neuromuscular characteristics.

Posterior chain is especially important so do your squats :)

[preb]

First of all, thanks for the advice! :)

Just some questions:

What do you mean by "progressive overload" and "periodize when you get stuck"?

Also, what is rehab work? and what is a rottator cuff?

Okay, I revised my plan a bit:

Workout A
Full Squat (3x5)
Weighted Dips (3x8)
Deadlift (3x5)
Dumbell Military Press (3x5)

*I like these, should I include them?*
One-Leg Press (3x5)
One-Leg Standing Calf Raises (3x5)

Workout B
Full Squat (3x5)
Weighted Chin-Ups (3x8)
Deadlift (3x5)
Bench Press (3x5)

*I like these, should I include them?*
One-Leg Hyperextensions (3x8-10)
One-Leg Standing Calf Raises (3x5)

Daily Stuff
Medicine Ball Crunches (3x30)
Captain's Chair Knee-ups (3x15)
Incline Sit-Ups (3x15)
Toe Raises (3x15)
Wrist Curls (3x15)

[CanEHdian]

Just a question, are you new to weight training. if you are ill reply later with advice. if not, im too lazy to type my opinion on weight training basics if you dont need it.

[acidhell1]

Periodization is a general term, (well you ara a newbie don't worry about fancy programs yet), it's about the manipulation of intensity, volume and frequency of training to permit continual progress without stagnation, since strength gains in an experienced lifter are periodic. this has largely to do with the nervous system.

Progressive overload is the gradual increase of stress placed upon the body during exercise training. that is eventually lifting more and more weight, increasing the reps on a given weight. If you don't there is absolutely no reason for further adaptation.

Rehab=rehabilitation

[acidhell1]

The four muscles that compose this group are:

Supraspinatus muscle, originating from the supraspinous fossa of the scapula, which abducts the arm.
Infraspinatus muscle, originating from the infraspinous fossa of the scapula, which laterally rotates the arm.
Teres minor muscle, originating in the lateral border of the scapula, which also laterally rotates the arm.
Subscapularis muscle, originating from the subscapular fossa of the scapula, which medially rotates the humerus.

they are prone to being injured/or shortened especially with all this bench pressing craze in the metro gyms.

Strengthening the rotator cuff allows for increased loads in a variety of exercises. When lifters plateau on a pushing exercise, such as the bench press or military press, strengthening the rotator cuff can often allow them to break out. It also prevents future injuries to the glenohumeral joint, balancing the often-dominant internal rotators with stronger external rotators.

[preb]

Just a question, are you new to weight training. if you are ill reply later with advice. if not, im too lazy to type my opinion on weight training basics if you dont need it.

I have not weight trained a lot, I just started, yes, but I have been doing lots of research. Any advice is greatly appreciated :)

[preb]

Strengthening the rotator cuff allows for increased loads in a variety of exercises. When lifters plateau on a pushing exercise, such as the bench press or military press, strengthening the rotator cuff can often allow them to break out. It also prevents future injuries to the glenohumeral joint, balancing the often-dominant internal rotators with stronger external rotators.

Thanks man, you are really knowleadgeable!

I cant think of anymore questions at the moment, but I will come back here if I do. :)

[CanEHdian]

Now i dont know all that fancy stuff that acid does but i can help with some of the basic stuff.

I started weight training about a year ago and got more serious into it durring the summer. To start with a success story, i was skinny as shit, 5'9" and 130lb almost dangerously underweight. over the last month of school i started devising a workout plan which turned out to be almost completley worthless.
Once i got into it i had gained 30 pounds by the end of the summer and at least tripled my knowledge.

My single greatest pice of advice is dont work out alone. One of the first thing i did was get a workout buddy. It keeps you on a schedule and makes you plan more.
Second is the more research you do the more knowledge you will gain. not to put anyone down, but i certainly know that i havnt used everything that ive learned. My research mostly consisted of new exercises or new ways to do exercises.
Give new exercises a chance. it took a bit of getting used to some of the back exercises i do now. Id say try a new exercise about 3 seperate times. before you decide to keep it or get rid of it. Also try different ways to do an exercise if you want to keep it but are not comfortable with it the way it is.

You do seem to be prety heavy on the legs. Im not sure what kind of effort youl be able to push out by the end of the exercises but if it works for you go for it. I think it would be too many intense exercises for me I would be dead after the squats and deadlifts completley unable to do much of anything with one leg. But if you can pull it off, congrats man, youl be building like mad.

I however wouldnt ignore the rest of your body, i think youl find that those other exercises just wont be the same as the leg exercises. you have 1 good exercise for each muscle group, thats good, but personally id add a workout C that doesnt emphasise on legs and lets you maintain a bit of equlibrium with the rest of your body. But thats just me, its still up to you.
**off topic funny story, guy in the military was actually given a paid suspension from work because his upper body was disproportionally large compared to his legs. he was forced to go to the gym and work his legs.
Im also going to suggest setting short term/long term goals. Mine was to reach 160lb by the end of the summer. I bairly reached it, my long term goal is to reach 180lb by the end of university. Just make sure your goals are attainable.

Supplements, do whatever the hell you want, people have mixed feelings about them, just make sure you do the research.

Anyway its now late and ive lost my train of thought so im going to try and sum this up with one last coherent sentance. I appoligize for any previous sentances that dont make sense.

Learn through experience, try new things, push hard, eat right, diet is very important, keep a schedule, and always maintain variety and keep your goals in sight.

Holy crap i just realised this a book, sorry.

[chobos bak?]

ya im pumped to start a training program over the 6 week school break but i dont know enough exersises to do shit plus i hate working on my own any sugestions?

[preb]

I started weight training about a year ago and got more serious into it durring the summer. To start with a success story, i was skinny as shit, 5'9" and 130lb almost dangerously underweight. over the last month of school i started devising a workout plan which turned out to be almost completley worthless............................Holy crap i just realised this a book, sorry.

This info is great man, thanks for the effort in writing it, I appreciate it.

Oh yes, I will have buddy I can weight train with, to help motivate, company, etc. aahha yea.

[preb]

ya im pumped to start a training program over the 6 week school break but i dont know enough exersises to do shit plus i hate working on my own any sugestions?

Personally, I think you gotta start with what you want to get out of your weight training, do you want:

a. Strength/Power
b. Maximul Mass
c. Muscular Endurance/Stamina

First choose a goal in which you would like to reach for those 6 weeks, and start from there. After you figure out what you would like to accomplish, start doing research into how you need to do your weight lifting to achieve that goal. For me, in this thread, for example: I want strength, so I would combine a regular diet, which does not consist of a huge amount of calorie consumtion, with strength training; heavy weights, small amount of reps (2-5)

Anyways, Good Luck!

[preb]

Hey Acid I got another question! ahah.

I am just wondering if I should be lifting my weights slowly, or like slowly down, explosive up, or steady down, steady up, etc.? Basically, how should I be lifting with heavier weights for maximal strength gain?

Oh yea, CanEHdian, about your last big post:

I really want to focus on legs, so I want to include them in each workout, but how about I districute different parts of my upper body throughout 3 different workouts? I think this would work alright, do shoulders and chest for 2 days, then work on bicepts and tricepts the other workout day, and maybe include a back exersize, but I think deadlifts would be alright for that..I think? :)

Anyways, let me know what you think, or suggest!

[CanEHdian]

Yeah that soulds like a good plan.

And ill answer acids question since im not busy. There are different types of muscle fibers that you use every day. slow twitch and fast twitch, not very creative names but it gets the point accros. slow twitch are more for slow controled motions like holding your arm out straight with or without a weight in your hand. fast twitch are for more explosive movements like sprinting or jumping. As for max strength gain its best to go at a moderate to slow pace but it wont help you do anything faster.

Whatever you want to develope you should do. If you do more sudden movememts youl get better at them without much gain in slow controled movements and the other way arround aswell. I personally like fast movements so i try and do squats fairly fast. well as fast as i can go with an extra 180lb straped on my shoulders.

People with parkinsons have little control over their slow twich muscles but they can still do rapid movements like throwing a ball. go random facts!

So yeah id go for the 3rd workout and yeah deadlifts are fine for an ab workout.

By the way, whoever wants it, i have an awesome list of exercises with pictures and discriptions on my computer, just PM me if you want them.

[preb]

Whatever you want to develope you should do. If you do more sudden movememts youl get better at them without much gain in slow controled movements and the other way arround aswell. I personally like fast movements so i try and do squats fairly fast. well as fast as i can go with an extra 180lb straped on my shoulders.

Yea, well I am weight training for tricking, so I both want to:

a. be able to move myself up and around with ease (im guessing strength?)

b. jump higher, gain explosive power, which I heard is good to do through plyometrics, so I would trick (plyometrics) then strength train.

the combination of these both is kinda where im at, so my main goal is to gain strength to move myself through the air and explosive power to get as high as I can in the air to do the moves. So yea, training for tricking :)

What do you think?

[Lobo]

First of all, thanks for the advice! :)

Just some questions:

What do you mean by "progressive overload" and "periodize when you get stuck"?

Also, what is rehab work? and what is a rottator cuff?

Okay, I revised my plan a bit:

Workout A
Full Squat (3x5)
Weighted Dips (3x8)
Deadlift (3x5)
Dumbell Military Press (3x5)

*I like these, should I include them?*
One-Leg Press (3x5)
One-Leg Standing Calf Raises (3x5)

Workout B
Full Squat (3x5)
Weighted Chin-Ups (3x8)
Deadlift (3x5)
Bench Press (3x5)

*I like these, should I include them?*
One-Leg Hyperextensions (3x8-10)
One-Leg Standing Calf Raises (3x5)

Daily Stuff
Medicine Ball Crunches (3x30)
Captain's Chair Knee-ups (3x15)
Incline Sit-Ups (3x15)
Toe Raises (3x15)
Wrist Curls (3x15)
Throw in a horizontal rowing movement, maybe replace one of the deadlift sessions with it, and just forget about the wrist curls, there's no point - do grip training instead if you want.

[CanEHdian]

Switch it up, take some time and work fast twitch, like do your squats and stuff faster for a week then slower next week. Youl probably be able to do more reps because there wont be as much time for lactic acid to build up but you can compensate by adding just a little more weight.
But for gods sake make sure you have the right form first, if not you could seriously hurt yourself or you could just plain fall over, slightly more deadly but funny as hell if you dont get hurt.

As for height, mostly technique will help you get extra air, but theres not many resourses i can think of except dogens center of gravity tutorial.
i advise download it or it might be on youtube.

heres the link http://www.youtube.com/watch?v=Fz7FtYrLQdY
downloadable version should be available on www.dogentricks.com

[preb]

Throw in a horizontal rowing movement, maybe replace one of the deadlift sessions with it, and just forget about the wrist curls, there's no point - do grip training instead if you want.

what do you mean by "a horizontal rowing movement"? What muscle would that be good for, and how would it apply to tricking? Just wondering :)

Oh and I was doing wrist curls for wrist strength, for handstand, but yea I guess in tricking you wont need it all that much. Hmm, yea, I think it would be best to take it out. Yea, so besides types of horizontal rowing movement exersizes that you suggest, do you got any others that would be good for tricking?