Here's my routine. What am I accomplishing?

[Dreamliner]

Multi-planar lunges would, I should think, fall under the rubric 'practicing the demands of your sport.' Here, you are breaking down a common movement into its component parts and practicing them, just to make sure you can perform them efficiently and unthinkingly without fear of injury.

On the three days a week, I'm not about to cultivate 'training angst' in people by INVITING them to train more frequently. Now, I do understand if they prefer high-frequency training. I myself have dabbled in it from time to time. But for the average person, I'm still inclined to see an overlap between fitness training and martial arts training. Since they both impose significant demands on the body, I still recommend MORE rest than the trainee thinks they need. Also - and this is a little-appreciated secret - finding ways to MANAGE fatigue as opposed to merely bringing it on.

[Dreamliner]

Multi-planar lunges would, I should think, fall under the rubric 'practicing the demands of your sport.' Here, you are breaking down a common movement into its component parts and practicing them, just to make sure you can perform them efficiently and unthinkingly without fear of injury.

On the three days a week, I'm not about to cultivate 'training angst' in people by INVITING them to train more frequently. Now, I do understand if they prefer high-frequency training. I myself have dabbled in it from time to time. But for the average person, I'm still inclined to see an overlap between fitness training and martial arts training. Since they both impose significant demands on the body, I still recommend MORE rest than the trainee thinks they need. Also - and this is a little-appreciated secret - finding ways to MANAGE fatigue as opposed to merely bringing it on.

[Dreamliner]

This article gets to the heart of what I'm harping on. Intensity is King. Intensity is the quickest route to strength and hypertrophy. The more intense the workout, the briefer and less frequently one can work out. Further, strength is key to endurance. Lastly, brief and intense transfers to long and grueling better than long and grueling transfers to long and grueling:

http://www.cbass.com/IntensityResistanceTraining.htm

[Dreamliner]

This article gets to the heart of what I'm harping on. Intensity is King. Intensity is the quickest route to strength and hypertrophy. The more intense the workout, the briefer and less frequently one can work out. Further, strength is key to endurance. Lastly, brief and intense transfers to long and grueling better than long and grueling transfers to long and grueling:

http://www.cbass.com/IntensityResistanceTraining.htm

[StrangeGator]

Originally Posted by Dreamliner

Multi-planar lunges would, I should think, fall under the rubric 'practicing the demands of your sport.' Here, you are breaking down a common movement into its component parts and practicing them, just to make sure you can perform them efficiently and unthinkingly without fear of injury.

On the three days a week, I'm not about to cultivate 'training angst' in people by INVITING them to train more frequently. Now, I do understand if they prefer high-frequency training. I myself have dabbled in it from time to time. But for the average person, I'm still inclined to see an overlap between fitness training and martial arts training. Since they both impose significant demands on the body, I still recommend MORE rest than the trainee thinks they need. Also - and this is a little-appreciated secret - finding ways to MANAGE fatigue as opposed to merely bringing it on.

Interesting point and very good timing to read this. This is the first day in weeks that I've not felt any type of muscle or joint soreness. I think I got so used to the aches and pains that I thought it was normal.

It's 95 degrees in Chicago today. The AC is out in the dojo. I'm glad to be well-rested.

[StrangeGator]

Finally got back to the gym this morning. 8:30 on a Saturday is very early for me, but I was excited to start my new routine. Here's how it went;

Five minute warmup on eliptical

Bench- One warmup set, then three sets of 205 eight, six, six reps

Row- (alternating between bench sets) Warmup set, then three sets at 135 lbs, six, five, five reps

Military Bench- Warm-up set, then two sets at 135 lbs, eight, seven reps, then did the final set on a machine with 150 lbs. four reps

Pull-ups/Lat pull down- (alternating between military bench sets)14 pull-ups, then three sets of 200 lbs, four, four, three reps

Dead-lift- No idea what my max is - Did 135 lbs as my warmup, but then decided that was all I the weight I wanted to mess with. Did four sets, six reps each time. It just didn't feel right. I know I need to work with more weight than that, or do more reps, but it didn't feel right. My form looked okay in the mirror. Just not feeling it with the deadlift.

Squats- Started a warmup set, but immediately noticed some lower back discomfort, probably resulting from the deadlift. Ditched the bar and did three sets of 20 very deep body-weight squats.

Chin-ups- I know this isn't part of the program, but this is where I usually do curls. I figure chin-ups is a good compound exercise to replace curls. I won't do them every time. Did four sets for a total of 30 reps.

Jumping squat thrusts- Four minute Tabata workout

Eliptical Gasser- One minute warmup, then sixty second sprints, followed by sixty second jog for a total of 10 minutes.

Stretched for two or three minutes. Stretched again when I got home.

That's been four hours. I feel pretty good now. Hope my back is okay tomorrow.

[StrangeGator]

I've had some minor low back soreness since I woke up Sunday. Did a short but intense interval session on Monday. Went to the dojo last night and tweaked my back a little. I'm going to lift today, but I'll be going very light with the squats and passing on the dead-lift. Hope this doesn't persist.

[Dreamliner]

Originally Posted by StrangeGator

I've had some minor low back soreness since I woke up Sunday. Did a short but intense interval session on Monday. Went to the dojo last night and tweaked my back a little. I'm going to lift today, but I'll be going very light with the squats and passing on the dead-lift. Hope this doesn't persist.

Do you suppose it's from deadlifting ? In the beginning one should rather expect a little back soreness from deadlifting until technique is dialed-in.

Although based on your aforementioned routine you're beating up your back quite a bit with rows, deadlifts, squats, etc.

[StrangeGator]

Originally Posted by Dreamliner

Do you suppose it's from deadlifting ? In the beginning one should rather expect a little back soreness from deadlifting until technique is dialed-in.

Although based on your aforementioned routine you're beating up your back quite a bit with rows, deadlifts, squats, etc.

Looking back, I'm not sure when the soreness started. It may have actually been a dojo thing, but got a little worse after my Saturday workout. I definitely felt it while I was doing squats. Took it easy at the dojo Tuesday night, skipping some stuff that involved hard breakfalls, then went back to the gym yesterday. Did a hard upper body session, but skipped the deadlift and did squats with lighter weights. Also did some lower back specific stuff I learned the last time I was in PT; walking backwards on the treadmill at an incline. Woke up today feeling better than I've felt in over a week.

Going to watch some online deadlift demos before I go to the gym Saturday morning. My old trainer has offered to watch me, but he doesn't get in until later and I have to go early enough to do a good workout and back in time for synagogue.

[Dreamliner]

Originally Posted by StrangeGator

Looking back, I'm not sure when the soreness started. It may have actually been a dojo thing, but got a little worse after my Saturday workout. I definitely felt it while I was doing squats. Took it easy at the dojo Tuesday night, skipping some stuff that involved hard breakfalls, then went back to the gym yesterday. Did a hard upper body session, but skipped the deadlift and did squats with lighter weights. Also did some lower back specific stuff I learned the last time I was in PT; walking backwards on the treadmill at an incline. Woke up today feeling better than I've felt in over a week.

Going to watch some online deadlift demos before I go to the gym Saturday morning. My old trainer has offered to watch me, but he doesn't get in until later and I have to go early enough to do a good workout and back in time for synagogue.

Kudos for getting some personal coaching on the deadlift. As an aside, EMG tests show more low back activity for squats than for the deadlifts! Just something to factor in.

[StrangeGator]

Originally Posted by Dreamliner

Kudos for getting some personal coaching on the deadlift. As an aside, EMG tests show more low back activity for squats than for the deadlifts! Just something to factor in.

Then it's a good thing I eased off on the load I work with.

[gatorsfan530]

My routine (not trying to hijack thread here)

-Do 10 min cardio + walk (either run or do elliptical)
-Stretch for ~4 min or so
-Do about 20-25 minutes of lifting
-bicep curls, chest press, leg workouts, mostly auxiliary machines. Don't really care for benching or squatting. I do like to incorporate some of my old physical therapy workouts for my shoulders too.

-Core workouts (planks primarily)

-Brief walking period

-quick stretch


For me, I don't spend tons of time at workout (45 minutes or so) but I do enjoy it, and frankly I kind of like the fact that I'm not rushing things but at the same time not dragging ass and wasting time.

[Dreamliner]

Originally Posted by gatorsfan530

My routine (not trying to hijack thread here)

-Do 10 min cardio + walk (either run or do elliptical)
-Stretch for ~4 min or so
-Do about 20-25 minutes of lifting
-bicep curls, chest press, leg workouts, mostly auxiliary machines. Don't really care for benching or squatting

-Core workouts (planks primarily)

-Brief walking period

-quick stretch


For me, I don't spend tons of time at workout (45 minutes or so) but I do enjoy it, and frankly I kind of like the fact that I'm not rushing things but at the same time dragging ass and wasting time.

What specifically are you doing for legs ? I'm assuming that you're inviting feedback.

[gatorsfan530]

Originally Posted by Dreamliner

What specifically are you doing for legs ? I'm assuming that you're inviting feedback.

Oh, sorry. I usually do some leg curls, extensions, leg presses.

Feedback isn't a bad thing

[Dreamliner]

Originally Posted by gatorsfan530

Oh, sorry. I usually do some leg curls, extensions, leg presses.

Feedback isn't a bad thing

Hehe, I can always use some myself. My two cents: leg press is a productive exercise. I haven't read much good about leg extensions, due to shearing forces, unless you restrict motion to top thirty degrees of the movement. Not big on leg curls as the glutes and hamstrings are designed to work in tandem. Basically, if you want to save time, it wouldn't be the worst thing in the world just to go all out on the leg press.

It's your call though. By all means, do the exercises you enjoy as long as they don't hurt.

FYI: for time-saving measures, I'm a huge proponent of limiting one's self to compound exercises like leg press, chest press and pulldown. A push, a pull and a leg movement and you're good to go. Do them in circuit fashion to save even more time.

[gatorsfan530]

Originally Posted by Dreamliner

Hehe, I can always use some myself. My two cents: leg press is a productive exercise. I haven't read much good about leg extensions, due to shearing forces, unless you restrict motion to top thirty degrees of the movement. Not big on leg curls as the glutes and hamstrings are designed to work in tandem. Basically, if you want to save time, it wouldn't be the worst thing in the world just to go all out on the leg press.

It's your call though. By all means, do the exercises you enjoy as long as they don't hurt.

FYI: for time-saving measures, I'm a huge proponent of limiting one's self to compound exercises like leg press, chest press and pulldown. A push, a pull and a leg movement and you're good to go. Do them in circuit fashion to save even more time.

Yeah, I do enjoy the leg press and the thing with the press (at least from what I've seen) is that it works out all the leg muscles together, where as the curls and extensions focus on certain muscles. The curls and extensions are kind of meh, though sometimes it isn't too bad if I only do one set of 10. I'll have to check out going "all out" too on leg press, usually I don't put a huge amount of resistance, though I admit I could do more weight.

I don't do that much pull down (for whatever reason, I just don't think about it when I'm at the gym) but I do find it fairly effective. I'll have to look into working that in to my routine.

Appreciate the help for sure!

[Dreamliner]

Originally Posted by gatorsfan530

Yeah, I do enjoy the leg press and the thing with the press (at least from what I've seen) is that it works out all the leg muscles together, where as the curls and extensions focus on certain muscles. The curls and extensions are kind of meh, though sometimes it isn't too bad if I only do one set of 10. I'll have to check out going "all out" too on leg press, usually I don't put a huge amount of resistance, though I admit I could do more weight.

I don't do that much pull down (for whatever reason, I just don't think about it when I'm at the gym) but I do find it fairly effective. I'll have to look into working that in to my routine.

Appreciate the help for sure!

By 'all out' I don't mean crazy. But yes, I do mean a challenging level of resistance that requires upmost focus.

Thing to keep in mind: people in general, and men in particular tend to be already strong in the quads and chest and need to emphasize butt and upper back, hence the relative importance of the leg press, pulldown (and a rowing movement would be especially good).

[StrangeGator]

The pulls are the strongest part of my workout. I always do a warmup set of pull ups before I get the weighted lat pulldowns. I'm up to 18 ups now. Per Dream's advice, I do my pull ups/lat pulldowns between military bench sets. I do rows between bench sets. My shoulders are getting pretty big. I should probably be careful since I've already had to replace several pair of pants and alter a few others. It's hard enough buying a suit off the rack when you wear a 44 jacket and 33" pants. Six months from now that could be 46 and 32.

[LeafUF]

Originally Posted by StrangeGator

I should probably be careful since I've already had to replace several pair of pants and alter a few others. It's hard enough buying a suit off the rack when you wear a 44 jacket and 33" pants. Six months from now that could be 46 and 32.

I know exactly what you mean. They are starting to make sport cut suits easier to find though which is what I usually have to buy when I get new suits. Worse for me is buying dress shirts with a freaking 17 to 17.5 inch neck. All my shirts end up being huge if I dont get them altered or custom made.

[Dreamliner]

Everyone's looking for that elusive, magical routine that does everything. Then they are surprised when their routine gets them little of anything.

Strength first. All else follows. Strength can and does improve endurance, mobility, body composition and health.

My standard advice is focus on strength and not much else, unless you're engaged in a sport which requires uncommon levels of endurance. And even then the practice required for the sport will get you much of what you need in that area.