Exercise help

[Razor]

This primarily goes out to the guys like Short Recoil but also to anyone who might be able to help.

Was looking for critique on my split, my aims are strength building, endurance and road running endurance.

Monday
3 x 20 Situps
3 x 20 Crunches
3 x 20 Pressups

Tuesday
5 mile road run - increasing the distance every so often.

Wednesday
3 x 8 - 12 Dumbell Benchpress
3 x 8 - 12 Dumbell Flyes
3 x 8 - 12 Incline Dumbell Benchpress
3 x 8 - 12 Pec Deck machine

3 x 8 - 12 Tricep Dips
3 x 8 - 12 Tricep Pulldowns

3 x 20 Situps

Thursday

Speed run - done over a 1 mile course and done as fast as possible.

Friday
3 x 8 - 12 Back Row machine
3 x 8 - 12 Lateral Pulldowns
3 x 8 - 12 Bentover Dumbell Row

3 x 8 - 12 Preacher Curls
3 x 8 - 12 Barbell Curls

3 x 20 Situps

Saturday
Nothing

Sunday
Weighted uphill run followed by football.

Anyone help me with a bit of advice, i can get to the gym any day apart from Saturday as i'm working all day.

 

[The Monkey]

Have you tried runnung without a garbage can attached to your leg?

 

[Razor]

Have you tried runnung without a garbage can attached to your leg?

wha? hmmmm....it isn't a training regime i had considered

 

[Solaris]

Looks pretty extreme mate, I was thinking of starting on some structered excercise program, let me know how it goes.

 

[Lou]

Looks pretty extreme mate, I was thinking of starting on some structered excercise program, let me know how it goes.

Short Recoil, I want to have a trim body. Tell me how to do it. thanks

 

[Beerdude26]

Short Recoil, I want to have a trim body. Tell me how to do it. thanks

That's not Short Recoil :|

 

[baron insig]

one tip, dont dive into freeweights.

go at it wit hmachines for a bit. it concentrates on one muscle group more, go on to freeweights when you ahve a lli more strength.

you may hurt yourself if you dive into frees, unless you have someone to spot you

dont dive in deep end first, gradually go into it, if you are jsut starting off

 

[Llama]

Also, now heavy are the weigths you plan to use? Using light weigths a lot will build muscular endurance but wont increase strength as using heavier weigths (Dont injure yourself though, obviously :X)

 

[Razor]

one tip, dont dive into freeweights.

go at it wit hmachines for a bit. it concentrates on one muscle group more, go on to freeweights when you ahve a lli more strength.

you may hurt yourself if you dive into frees, unless you have someone to spot you

dont dive in deep end first, gradually go into it, if you are jsut starting off

I'm just getting back into it after an off spell of 6 months.

My main aim is to do 3 sets of 12 on a certain weight, once i can do that, i increase the weight so that i can just do 3 x 8. The last few reps on the last set should be a struggle to complete so i am going heavy on all exercises.

 

[Shodan]

You've got nothing for legs on there...

Running won't build your legs up.

 

[Beerdude26]

You've got nothing for legs on there...

Running won't build your legs up.

Roundhouse kicking random people in the face will.

 

[Solaris]

Run with ankle weights on.

 

[Razor]

Made a few modifications.

Monday – Running and Shoulders and Abs
3+ mile run
3 x 8 – 12 Lateral Raises
3 x 8 – 12 Frontal Raises
3 x 8 – 12 Shoulder Press

3 x 20 Situps
3 x 20 Crunches
3 x 20 Pressups

Tuesday – Running
5+ mile run

Wednesday – Chest and Triceps and Abs
3+ mile run

3 x 8 - 12 Dumbell Benchpress
3 x 8 - 12 Incline Benchpress
3 x 8 - 12 Dumbell Flyes
3 x 20 Pressups
3 x 8 - 12 Tricep Dips
3 x 8 - 12 Tricep Pulldowns.

3 x 20 Situps
3 x 20 Crunches

Thursday – Running
5+ mile run

Friday – Back and Biceps and Abs
3+ mile run

3 x 8 - 12 Back Row machine
3 x 8 - 12 Lateral Pulldowns
3 x 8 - 12 Bentover Dumbell Row
3 x 8 - 12 Dead Lifts

3 x 8 - 12 Preacher Curls
3 x 8 - 12 Barbell Curls

3 x 20 Situps
3 x 20 Crunches
3 x 20 Pressups

Saturday – rest day

Sunday – Running and Football
Weighted backpack run
Football

 

[short recoil]

Best way to get strong and fit is to simualte hard work.
Circuit training is pretty good for all round fitness, go from one exercise to another until you are knackerd, it improves stammina and as long as you get good rest and eat well you will get stronger while you are at it.

That's a reasonable lay out but a few things.
1. Don't run with a heavy backpack, fine if it's just a few kg's (bottle of water, jacket and food) but i know from experience it's bad to do it as a fitness thing, i once had to spend 2 days with a bad back after i decided it'd be funny to do 8 miles with a 6 STONE back pack.

2. Do more for the legs as shodan pointed out, squats, weighted lunges etc, going up extremely steep terain builds up your legs to some degree while improving stammina 10 fold.

3. Seperate running and body weight ex's from free weights if you can.
do something like this: (if you wanna get strong and run well)
Mon- Chest and abs
Tue-Tricep and forearm
wed- Running, swimming etc.
Thu- Bicep and legs
Fri- Shoulders and back
Sat- Running, swimming etc.
Sun- Day of rest (or whatever day)

Gives each muscle group a week to recover and you don't burn all energy off before weights by running on same day, your body needs energy to build muscle, if you've run you'll have no juice left for muscle building.

4. I disagree with joims about free weights, machines are a bit naff unless it's like the leg ones, abductors and stuff (you can't do them with free weights)
Just be sensible with weights with correct technique and you will see some excellent results.

5. Tie a piece of rope to a land rover and pull it up a 5 mile long hill, then swim across to france and back in 8 hours, then go for a run on the motorway, bench press a few mondeos or granadas if you're feeling stong, eat a whole sheep, 5 gallons of milk and a field of spinach, sleep for 15 hours and then do it again the next day.

 

[Razor]

The problem is, i've been told that if i really want to build up my running endurance, i need to run atleast 4 times a week and do a good 4 - 5 miles per running day.

When i do running, i do much further when i'm not at the gym then when i am. On days that i am at the gym, it will be a case of running a slow steady pace and doing around 2 - 3 miles rather then the 5 miles+ on the other days. Doing the running in the morning as well with gym in the afternoon. One thing i will do though is cut the backpack training, but what about piling the pounds in but walking instead of running. I wanted to get used to carrying the heavy weights over distances for my military training and was hoping it would build up my legs interms of strength and endurance.

 

[short recoil]

The problem is, i've been told that if i really want to build up my running endurance, i need to run atleast 4 times a week and do a good 4 - 5 miles per running day.

When i do running, i do much further when i'm not at the gym then when i am. On days that i am at the gym, it will be a case of running a slow steady pace and doing around 2 - 3 miles rather then the 5 miles+ on the other days. Doing the running in the morning as well with gym in the afternoon.

Hmmm, i forget you are not me.
Do slightly lighter weights with higher reps then, you're not gonna get big but you'll be toned for sure.

It's a physical fact you can't be the strongest man and the fastest runner at the same time (unless you're me of course)

 

[Razor]

Hmmm, i forget you are not me.
Do slightly lighter weights with higher reps then, you're not gonna get big but you'll be toned for sure.

It's a physical fact you can't be the strongest man and the fastest runner at the same time (unless you're me of course)

Well, what i was going to do is do the running and then after a few months, cut down on the running and add leg days to my weights, to see if i get any improvements.

What sort of split do you have?

 

[short recoil]

Well, what i was going to do is do the running and then after a few months, cut down on the running and add leg days to my weights, to see if i get any improvements.

What sort of split do you have?

At mo i've really cut down on running because my joints were starting to get dodgy lugging round my weight.
So it's

Mon- Chest and Abs.
Tue- Tricep and Forearm.
Wed- Bicep and leg.
Thu - Back and shoulder. (deltoids included)
Fri - Running (only a bit now)
Sat - Stammina ex's (using whole body)
Sun - Day of rest.

 

[clairelovestlc]

my excercise regime is no where near that busy!!!

monday swimming for 2 hours

4 hours of acting classes... which is kind of excercise i guess?

wednesday 4 hour dancer rehearsal

thursday- swimming

friday- nothing

saturday- all day retail therapy

sunday-nothing

but enuff of that... why not add swimming to ur work out regime? low impact and builds muscles quickly

 

[Razor]

Swimming would be good but it would be £20 a month in membership fees.

 

[short recoil]

I just did something great for fitness, stacked up about 2 tons of logs from across the length of the beach, took about an hour, full body exercise.

 

[Dan]

I'd recommend more aerobic training if you are serious about getting some endurance. There's a really high upper limit on the quantity of low intensity aerobic training your body can handle. Anybody seriously training for any sort of endurance sport like swimming, biking, running, rowing, nordic skiing will be doing atleast 10 hours a week of long distance work. This is the intesnity where you're sweating hard and working hard, but you could physically keep it for several hours if you're kept replenished with fluids and energy. If you feel the more than a little bit of lactic acid burn or your limbs are starting to feel heavy you're starting to move more into the anaerobic zone and you will be training a different energy system. I'd recommend 40 minutes to an hour a day 4-6 days a week. It depends on if you really have a need for endurance and just want to be healthy.