Weight lifting

[ZaKnighT]

alright guys i was wonder if you share with me your lifting program or schedule or whatever you call it here is mine !

Spoiler!

Day 1: Quads and Hamstrings

Leg extensions 3x10
Front squats 3x10 (makes you stronger in other areas)
regular squats 4x10
leg press 4x10

straight-leg deadlifts 3x10
leg curls 3x10
standing leg curls 3x10

Day 2: Chest and tri

Incline dumbell press 3x8
Bench press 12,10,8,6,4 (go up each set)
Weighted dips 3x8
Fly machine 3x8
cable cross-overs 3x8 (do them high or low for whichever part of your chest you think that is lagging)

skull crushers 3x8
pushdowns 3x8

Day 3: Back and bi's

pull-ups 4x10
bentover rows 3x8
seated close grip rows 3x8
seated one arm rows on machine 3x8

standing curls 3x8
incline curls 3x8

Day 4: shoulders and traps

military or arnold press 3x8
front dumbell raises 3x8
side dumbell raises 3x8

upright rows 3x8
standing dumbell laterals 3x8
shrugs 4x10 (as heavy as you can go)

Day 5: bi's, tri's and calves

close grip bench 3x8
skull crushers 3x8
pushdowns 3x8
reverse grip pulldowns 3x10

standing curls 3x8
preacher curls 10,8,6,4
incline curls 3x8

standing calf raises 4x as many as I can
seated calf raises 3x8
calf raise on leg press 3x8

[asusi]

Nice, now when you gonna start?

[ZaKnighT]

lol i started long time ago.. i wana know and see other people's workouts and compare and try to improve mine

[Fiction]

I didn't read your work out, but I was just wondering what the point in doing weight lifting exclusively would be. I train in Silat with Muay Thai and some Jujitsu, and any kind of "power lifting" would just slow me down. Don't get me wrong I still build muscle mass, I just don't use set weights. Are you doing it to look "good" for the ladies?

[Fauntleroy]

I could share my lifting program, but english isnt my first language and I am too lazy to use dictionary (difficult words). How many times you go to a gym a week?
Fiction, what do you think about muay thai? I'd like to try it, but wanted to hear some thoughts about it before.

[TheDrop]

i do powerlifting at school as a class. We change every 2 weeks for whatever reason Our current routine-

Upper-
Benchpress 1x10- Restpause (rest 15sec between each rep)
BB bentover standing backrows 1x10- Restpause
Incline bench 4x8,8,5,5
Shoulder shrugs 4x8,8,5,5
Tricep extensions 4x8

Lower-
Hangclean 1x10- restpause (rest 30secs)
Squat 1x10- restpause
RDL 4x8,8,5,5
Front/Back lunges 4x10
Front Squat 4x5

I weight lift for football (so mass) and track (so power)
Many sprinters I know that are really good say they dont weight lift cause they think it might slow em down, which might be true. But the 2 fastest sprinters in our school (last year were seniors) lifted a whole lot, got on school record for hangclean & squat, so yeah.

[ZaKnighT]

I could share my lifting program, but english isnt my first language and I am too lazy to use dictionary (difficult words). How many times you go to a gym a week?
Fiction, what do you think about muay thai? I'd like to try it, but wanted to hear some thoughts about it before.

5 days a lifting and i do cardio everyday cuz i wana get cut.. post yours in what ever language im pretty sure google images can solve that problem

[ZaKnighT]

I didn't read your work out, but I was just wondering what the point in doing weight lifting exclusively would be. I train in Silat with Muay Thai and some Jujitsu, and any kind of "power lifting" would just slow me down. Don't get me wrong I still build muscle mass, I just don't use set weights. Are you doing it to look "good" for the ladies?

for me personally i love lifting for many different reasons.. it taught me alot of stuff!! for example usually i gym for 3~4 hours at the end the pain your body is in is just undescribable yet i still manage to push myself.. it taught me i have no limits, i can achieve anything if i push myself and self discipline .. i think weight lifting improved me physically and mentally.. i just enjoy it kinda and i dunno how to describe that.. sorry for my grammar and everything kinda rushing this

[ZaKnighT]

i do powerlifting at school as a class. We change every 2 weeks for whatever reason Our current routine-

Upper-
Benchpress 1x10- Restpause (rest 15sec between each rep)
BB bentover standing backrows 1x10- Restpause
Incline bench 4x8,8,5,5
Shoulder shrugs 4x8,8,5,5
Tricep extensions 4x8

Lower-
Hangclean 1x10- restpause (rest 30secs)
Squat 1x10- restpause
RDL 4x8,8,5,5
Front/Back lunges 4x10
Front Squat 4x5

I weight lift for football (so mass) and track (so power)
Many sprinters I know that are really good say they dont weight lift cause they think it might slow em down, which might be true. But the 2 fastest sprinters in our school (last year were seniors) lifted a whole lot, got on school record for hangclean & squat, so yeah.

it depends how u lift.. u can always go medium weights on your lower body for stronger muscle and higher performance i guess.. and from your work out i would assume your doing high weights ?

[Fiction]

Fiction, what do you think about muay thai? I'd like to try it, but wanted to hear some thoughts about it before.

I'd recommend most people start with Muay Thai. It's easy to pick up, its fun, and gives you a good work out. If you are wanting to do it just for the fun and not for competition, it's also a good starting point to learn other martial arts. Which if you're like me, you can't just have a 2D fighting style lol

For me Silat and a bit of Krav Maga(which has some Silat/Muay Thai tech.) are really fun, especially if you like really technical fighting styles. When you first start to learn it you'll almost want someone to try to fight you at a party haha (I don't ever walk around like a bad ass and try to fight anyone though. That would be disrespectful to the art and my instructor)

[TheDrop]

it depends how u lift.. u can always go medium weights on your lower body for stronger muscle and higher performance i guess.. and from your work out i would assume your doing high weights ?

yeah high weights/low reps
our usual routine for the big 3 (hang/power clean, squat and bench) is
4x5,5,3,10
4x5,5,3,3
4x8,8,5,5
4x5
1x10(restpause)
We never go over 10reps

[vietxboy911]

If your doing 3-4 hours at the gym a day on a 5 day spilt, your over doing it, but hey thats just advice.

Typically, i'm on a 4day spilt with 3 weight workouts, and 1 full body weight workout.
Chest&arms/Back&Shoulders/Legs
They last around 45 minutes, which can really give a great workout in not too much time and is optimal imo.

For exercises, My favorite number of sets per exercise has been 4, with reps varying and of course it always changes and never remains the same for every workout.

Most are multi joint compound movements, as well as some isolation exercises on my weak areas.

I didn't read your work out, but I was just wondering what the point in doing weight lifting exclusively would be. I train in Silat with Muay Thai and some Jujitsu, and any kind of "power lifting" would just slow me down. Don't get me wrong I still build muscle mass, I just don't use set weights. Are you doing it to look "good" for the ladies?

Personally, I do it to keep in shape as well as visual aesthetics. I would dread doing cardio everyday, and lifting weights can provide alot of benefits that would also result from cardio. Some look at it as a stress reliever, but it becomes a part of your life as anything else would.

[Snazzi]

Goin to the gym to get toned / ripped. I go 4 times a week, do 3 sets (12, 10, of various excercises. 10km ride to the gym, 10km ride back home..

I have almost no fat on me at all.. Stupid question, but how long would it take to get more defined, I guess?

[Fresh]

Off season is probably killing me...I'm screwed for sports in the spring.