Author Topic: Need help from you guys (Read 4294 times)

Magnus · « **on:** March 25, 2009, 10:09:52 AM »

Hi to all, I need advice on training in order to get results after a long layoff:

I train since 1992 (started 115 lbs at 6')

1) I can train only on Monday, Tuesday and Thursday.

2) I can do Chins and Dips only on Saturday or Sunday.

3) I'm a skinny guy (175 lbs) and 6' tall, 34 y.o., natural, prone to overtraining.

4) I'm concentrating only on compound mouvements.

5) Doc said NO SQUAT

thanks in advance for your kind help

wes · « **Reply #1 on:** March 25, 2009, 10:37:54 AM »

Do you train at home or in a gym?

Why no squats?

How `bout other legwork (Leg Press)?

You`ll make much better gains in overall size if you train legs.

Magnus · « **Reply #2 on:** March 26, 2009, 01:41:46 AM »

Hi Mr. Wes, thanks a lot for your message.

I train at home (I have a good bench but the "tower" to do chins and dips is far away in another place). Too far away the nearest gym.

I can not squat because of knee problems, and I don't have a leg press.

The only solution could be Deadlift?

Thanks again for your kind help.

LatsMcGee · « **Reply #3 on:** March 26, 2009, 02:27:59 AM »

Buy a Roman Chair!

Magnus · « **Reply #4 on:** March 27, 2009, 03:28:52 AM »

What do you think of this splitting?

- SUNDAY   Chins - Dips (I take 5' rest between sets and alternate Chins and Dips. So I have a full 10' between Chins and Dips this is because I can get only 2 reps on first set for both)

- MONDAY   Arms - light weight high reps

- TUESDAY   Deadlifts

- WED      OFF

- THU      Delts

- FRI + SAT    OFF

Thanks all for your precious help

Magnus · « **Reply #5 on:** March 28, 2009, 02:20:38 PM »

Meso_z · « **Reply #6 on:** March 29, 2009, 06:54:36 AM »

Quote from: Magnus on March 27, 2009, 03:28:52 AM

What do you think of this splitting?

- SUNDAY   Chins - Dips (I take 5' rest between sets and alternate Chins and Dips. So I have a full 10' between Chins and Dips this is because I can get only 2 reps on first set for both)

- MONDAY   Arms - light weight high reps

- TUESDAY   Deadlifts

- WED      OFF

- THU      Delts

- FRI + SAT    OFF

Thanks all for your precious help

Chest, Legs?

Fatpanda · « **Reply #7 on:** March 29, 2009, 06:59:54 AM »

don't waste your time with the dips and chins if thats all you can do on sat or sun

focus on free weight exercises, i.e. one arm rows or bb rows and deadlifts for back.

db bench press or flyes, (can the bench incline, decline?)

military presses, curls, skull crushers, lareral raises etc etc

Eyeball Chambers · « **Reply #8 on:** March 30, 2009, 12:17:59 AM »

Quote from: Magnus on March 25, 2009, 10:09:52 AM

1) I can train only on Monday, Tuesday and Thursday.

2) I can do Chins and Dips only on Saturday or Sunday.

Is this a riddle?

Magnus · « **Reply #9 on:** March 30, 2009, 12:57:39 AM »

no riddle, it's just the fact that I have the "equipment" to do chins and dips not at home.

Magnus · « **Reply #10 on:** March 31, 2009, 01:36:02 AM »

Quote from: Fatpanda on March 29, 2009, 06:59:54 AM

don't waste your time with the dips and chins if thats all you can do on sat or sun

focus on free weight exercises

Why chins and dips are a waste of time?

Aren't they a basic-compound exercise where you use lots of weights?

Fatpanda · « **Reply #11 on:** March 31, 2009, 01:44:04 AM »

Quote from: Magnus on March 31, 2009, 01:36:02 AM

Why chins and dips are a waste of time?

Aren't they a basic-compound exercise where you use lots of weights?

yes, sorry i should clarify.

they are good exercises, but only a part of a more complete program. Although if you had no weights at all, chins, dips, press ups and situps would probably give you a decent full upper bodyworkout.

i thought it was an either or situation.

Magnus · « **Reply #12 on:** March 31, 2009, 01:46:30 AM »

thank, now it's all clear.

btw...1:45 AM??!!

you should be sleeping in order to grow

Fatpanda · « **Reply #13 on:** March 31, 2009, 01:47:46 AM »

i stay in scotland, it's 9.45am over here.

Magnus · « **Reply #14 on:** March 31, 2009, 02:12:58 AM »

11.12 Italy

Fatpanda · « **Reply #15 on:** March 31, 2009, 04:24:49 AM »

Quote from: Magnus on March 31, 2009, 02:12:58 AM

11.12 Italy

forza lazio ?

Magnus · « **Reply #16 on:** March 31, 2009, 05:33:49 AM »

Lazio and Inter

Fatpanda · « **Reply #17 on:** March 31, 2009, 06:22:31 AM »

best ever ?

Magnus · « **Reply #18 on:** March 31, 2009, 06:32:36 AM »

top three fo sure.....

btw would you suggest sets of 20 reps for deadlift?

Good for GH production when you're already 35?

Geo · « **Reply #19 on:** March 31, 2009, 09:00:53 AM »

epic going to find your shirts on the discount rack at ross's dress for less

tbombz · « **Reply #20 on:** March 31, 2009, 09:09:10 AM »

Quote from: RPF on March 30, 2009, 12:17:59 AM

Is this a riddle?

BWWWWAAAAHAHAHAHAHAHAHAH AHAHAHAH

Fatpanda · « **Reply #21 on:** April 01, 2009, 01:28:22 AM »

Quote from: Magnus on March 31, 2009, 06:32:36 AM

top three fo sure.....

btw would you suggest sets of 20 reps for deadlift?

Good for GH production when you're already 35?

EXTREMELY HARD, i used to start with 20 reps in the deadlift at 100lbs to warm up, it was harder than my main sets of 6 at a heavier weight. It would certainly increase gh release, probably more than anything else.

btw i stopped doing 20 rep warmups

if you are going to perhaps do it at the end of the workout, that way it will be ok to lie down for 30mins afterwards to recover

Magnus · « **Reply #22 on:** April 01, 2009, 01:36:48 AM »

excellent workout, I feel pumped even today

did 20/15/15/12/10

with 5' rest

I was dead but what a pump!

btw: everywhere!!

Fatpanda · « **Reply #23 on:** April 01, 2009, 02:02:37 AM »

Quote from: Magnus on April 01, 2009, 01:36:48 AM

excellent workout, I feel pumped even today

did 20/15/15/12/10

with 5' rest

I was dead but what a pump!

btw: everywhere!!

Magnus · « **Reply #24 on:** April 01, 2009, 08:28:12 AM »

one of my fav for heavy training