blazindave
02-08-2008, 05:21 AM
I wrote a big ass thread spanning like 12 pages on exercises and such and all this shit ive learnt. I've also started implementing weights in my exercise.
However my IE crashed (why wasnt i using firefox?)
and im not gonna rewrite all this shit.
I'm only gonna write the important stuff.
There are two types of hyper trophy.
Myofibrilar and sarcoplasmic.
Myofibrils are what your muscles are made of.
Sacroplasm is the fluid your muscle bathe in.
If you want to go gain mass and look super buff/cut but not necessarily be strong. Use a weight which you cant lift more than 12-20 times to put on mass but not necessarily muscle mass. Basically you ll look big and not be strong. Think body builder.
If you want to put on pure muscle it must be a weight you cant lift more than 8 times. This will focus on creating myofibrils.
Go look it up.
edit: did it for you, lazy faggits.
Anyway,
For people who are interested in the myofibrilar/sarcoplasmic hypertrophy:
DeFranco's Training - Why All Muscle Was Not Created Equal (http://www.defrancostraining.com/articles/archive/articles_muscle-equal.htm)
Bodybuilding.com - Jamie Hale - Size Means Strength? (http://www.bodybuilding.com/fun/hale6.htm)
Iron Addicts (http://www.ironaddicts.com/Periodization%20for%20Bod ybuilders.html?t=1761)
Pure strength training
As I mentioned above, the one thing that Hatfield (as I recall anyhow) left out of his holistic training was pure strength training. This can describe a lot of different types of training but let's define it herw as anything below 5 reps. Heavy sets of 2 and 3 (doubles and triples) with a near maximum weight for example. The key thing to realize is that strength production is a combination of both muscular and neurological factors: a variety of neural adaptations takes place in response to pure strength training that increases strength output without making people bigger. I know that there is a long-held belief that there is an absolute relationship between strength and size but it's not that simple: athletes like power- and Olympic lifters increase strength without getting any bigger all the time and they do it by maximizing neural factors.
Now, I suspect that most bodybuilders could give the first shit about being strong; the sport is all about being big and freaky. But I will argue that improving the neural components of strength will help you get even bigger in the long run. The reason, actually, is fairly simple. Stimulating myofibrillar growth means imposing some combination of tension, fatigue and damage components onto muscle fibers (stimulating sarcoplasmic hypertrophy is more about fatigue and energy depletion than tension per se). By improving strength in low rep ranges with pure strength training, bodybuilders can use more weight in higher rep ranges. This means more tension, more damage and more ultimate growth. It's also nice to actually be as strong as you look: too many big but ultimately weak bodybuilders walking around out there in my opinion.
Intensity zones
So with that introduction taken care of, let's talk about intensity zones, since that is a key concept to all periodization schemes. The one problem I had with Hatfield's scheme is that it wasn't necessarily specific enough. As coaches like Charles Poliquin have pointed out, the issue of time under tension may be just as important to the overall growth stimulus as rep count per se. That is to say that 5 reps done in 60 seconds (a very slow tempo) isn't the same as 5 reps done in 30 seconds or 5 reps done in 5 seconds. The first would be most likely to stimulate sarcoplasmic hypertrophy, the second myofibrillar hypertrophy and the third pure strength and power. As another example, I've seen folks perform 40 reps (Hatfield's 'long' set) in 40 seconds which is defeating the purpose: a timed set of 60-120 seconds with no focus on reps would be more beneficial. So let's look at the different intensity zones.
Strength training: The goal of pure strength training is to improve the neural components of strength production. Weight should be 85% of 1 repetition maximum or higher. Sets should last 20 seconds or less. Generally 5 reps or less done with a 2-3 second negative. Lift as fast as possible. Typically compound exercises such as squats, bench press, power clean, deadlift, etc. are chosen. Isolation exercises can be used for this type of training but your form has to be perfect or you'll probably get hurt. Strength athletes commonly do many, many sets (6-10 sets of 2-3) but they are usually only focusing on a handful of lifts. A bodybuilder may need to hit more bodyparts which would mean cutting the total number of sets done.
Intensive bodybuilding method (or power bodybuilding): The goal of this zone is to increase myofibrillar size and muscle density. This zone also increases maximal strength although not to the degree that pure strength training does. Weight would be in the 80-85% of 1 RM range. Set length ranges from 20-30 seconds. A generic approach might be repeat sets of 4-6 reps (think Max-OT) on a 3-4 second down, 1 up tempo. Rest periods should be about 3 minutes between sets. Depending on volume tolerance and the number of exercises performed, anywhere from 2 to 8 sets per bodypart might be done. As with strength training, compound exercises are usually preferred; isolation exercises can be done but only with picture perfect form.
Extensive bodybuilding method: The goal of this zone is a combination of myofibrillar and sarcoplasmic hypertrophy with the lower end of the range (6-8 reps) being more geared towards myofibrillar growth (with some strength gains) and the higher end of the range (10-12 or even 15 reps) geared towards more sarcoplasmic hypertrophy. Due to glycogen depletion, there will be an increase in glycogen and water (pump growth) storage, especially in the higher rep ranges. Weights should be in the 70-80% of 1RM range with set length lasting from 30-45 (or 60) seconds. Rest periods are generally 1-2 minutes. Anywhere from 6-12 repetitions or so on a 3 down, 2 up tempo. Anywhere from 3-6 sets might be done. Anal compulsive bodybuilders could probably subdivide this category into two different ranges, one spanning the 6-8 rep range and the other spanning the 12-15 rep range. A mix of compound or isolation exercises can be done in this zone.
Really extensive bodybuilding method (I'm not good at thinking up clever names for training like the other writers in this field): The goal of this zone is purely sarcoplasmic hypertrophy, with the emphasis on capillarization and mitochondria more so than on the other components such as glycogen. As I mentioned above, I think the best approach to this type of training is to forget about reps and do 1 or 2 timed sets of 1-2 minutes with the goal being continuous movement. I would generally recommend isolation exercises above the compounds on this one. Admittedly, you'll see god if you try to squat continuously for 2 minutes (which I once had a mountain biker I was training do) but you tend to fatigue cardiovascularly when you use those types of exercises
Strength and Power Knowledge (http://www.physigraphe.com/Articles/Danny%20ODell_3.htm)
Bodybuilding training vs. Strength Training. The first one is most likely what you are used to hearing and reading about. Bodybuilding is associated with high repetition sets and involves a muscular pump so that your muscles grow BIGGER. Strength training is a term that is commonly used by the industry (trainers and commercial establishments) to promote their services. Strength training as I see it involves low repetition sets which builds a stronger physique, and which in turn helps with weight loss and toning. When I say low repetition sets I am referring to sets of 5 reps. How can 5 reps per sets make you lose weight? By training using sets of 5 reps your muscles remain strong throughout the entire set and results take place. You do not train to the level where your form deteriorates. What really happens when you are working to failure/high reps? The muscles become fatigued and it starts to burn. Your form deteriorates. Let’s all agree on one thing, our fitness industry has done a pretty good job convincing us that doing high repetition sets is the way to go. Many books swear by it, several newspaper articles confirm it, even television commercials show it.
When working out, one is often obsessed with getting results as quickly as possible. If we could simply press “Delete” to lose the extra pound… we would. How many of you or people you know have lost weight and put it all back on plus some extra! Why is that? If what they did worked so well, they would still be in the slim category, however they are not. They have not created a new lifestyle. Take all the pills and supplements but be careful not to create a dependency! Create a healthy lifestyle. Start taking notice of your eating habits and get involved in a regular strength training program. This will lead to a healthier life style, which is what we are all aiming for.
Bodybuilding training vs. Strength Training. The first one is most likely what you are used to hearing and reading about. Bodybuilding is associated with high repetition sets and involves a muscular pump so that your muscles grow BIGGER. Strength training is a term that is commonly used by the industry (trainers and commercial establishments) to promote their services. Strength training as I see it involves low repetition sets which builds a stronger physique, and which in turn helps with weight loss and toning. When I say low repetition sets I am referring to sets of 5 reps. How can 5 reps per sets make you lose weight? By training using sets of 5 reps your muscles remain strong throughout the entire set and results take place. You do not train to the level where your form deteriorates. What really happens when you are working to failure/high reps? The muscles become fatigued and it starts to burn. Your form deteriorates. Let’s all agree on one thing, our fitness industry has done a pretty good job convincing us that doing high repetition sets is the way to go. Many books swear by it, several newspaper articles confirm it, even television commercials show it.
When working out, one is often obsessed with getting results as quickly as possible. If we could simply press “Delete” to lose the extra pound… we would. How many of you or people you know have lost weight and put it all back on plus some extra! Why is that? If what they did worked so well, they would still be in the slim category, however they are not. They have not created a new lifestyle. Take all the pills and supplements but be careful not to create a dependency! Create a healthy lifestyle. Start taking notice of your eating habits and get involved in a regular strength training program. This will lead to a healthier life style, which is what we are all aiming for.
Let’s begin with our new approach to weight loss with strength training. How will 5 reps make you shrink? Let me explain. By training and reaching the level of muscular soreness that many reps can lead to, you do not recuperate as quickly and this could lead to discouragement. You may eventually burn out and worst, you could get injured. Feeling a pump makes a muscle GROW BIGGER. By training at a level where you remain strong with less repetition in your exercises, you will get long lasting results and if part of your goal is to lose weight… you WILL also lose weight!
Let’s get started. We need to focus on multiple joint exercises exclusively. Let’s begin with the squat and the deadlift (not the stiff leg deadlift), our 2 main life supports. After you are warmed up, you are going to focus on proper form and technique and toward a full range of motion; none of those half squats please! We are focusing on sets of 5 reps and we are focusing on strength training. If you are doing 15 reps of half squats, you are not squatting. You must sink you hips down. If you are unable to do squats in the way described in this article, be patient and focus on good form with a few repetitions. By training yourself to do the exercises in this manner, you will experience weight loss a lot quicker than you thought possible. How do you apply the “5 reps to weight loss” principle to work for you? Select a few multiple joint exercises and do them regularly (bdave: pushups,pullups,squats, theres another theory out there that the muscles that are linked to the muscle you are working out will also be stimulated due to proximity. They will be forced to clench and fire off, but thats another story).
Focus on proper breathing and focus on eating in as healthy a way as possible. There are many, many helpful hints available to address this aspect of healthy living. The problem with better nutrition is that it is often not taken seriously at all. Slowly make a shift toward Organic food for better nutritional values
Hence why alot of my workout has stuff at 8 reps or less. I'm getting myself ready for the 5 rep max. My pullups are already there. The sacroplasmic fluid surrounding the muscles containt a "different form" of glycogen. Meaning you will get absolute muscle (though it might not show like if you were a body builder). However for longitivity, you should do reps beyond 20. That's why i have a session where i have 50 pushups and 15 pullups all lined up non stop. This will focus on creating a sarcoplasmic fluid which contains nutrients and such essentiel to your muscles. This is what produces an "endurance" effect. Training for endurance and pure strength are too different things. One does affect the other but focusing only on one doesnt make sense.
Now my plan:
Upperpower:
Handstand pushup 8 * 3
slowShoulder raise hold 8 (5 seconds) * 3 50 pounds (basically i hold a bar and lift is slowly up to shoulder level, hold it and then bring it back down)
fastShoulder head above 8 * 3 50 pounds (same thing but explosively and above my head)
Pullups (head under, wide, bicep, back, side ways twice, towel) 4*1 50 pounds
Normal pushups 6 * 3 110 pounds
Figure 8 walk 20 pounds One end to other * 3 (hold weight above head and walk around. it works the shoulder stability. 20 pounds per arm. dumbell)
Dips 4 * 2 110 pounds
One armed bench 8 * 3 each 50 pounds
Bicep curl bar (one armed, palms face me ) 4*3 each side (50 pounds)
Bicep curl 2 (one armed, palms away) 4 *3 each side (50 pounds)
Bent Row 8* 3 100 pounds
Elbow pushup (basically just hold a weight and do like im elbowing someone with one arm)6 * 3 each 50 pounds
Backhand front (i dunno what the fuck this is called)6 *3 each 20 pounds
Backhand back(readabove) 6 *3 each 20 pounds
Face 6(read above) * 3 each 20 pounds
Up 6 * 3 each 20 pounds
Up to down(i lay down on the floor and bring the weight from my head to my hips and back while keeping my arms as straight as possible) on floor 3 * 3 50 pounds
Push away (all the weight on one end of the barbell, lift the heavy part and then push it up) 3 * 3 each side 100 pounds
elbow deadlift(like im rowing i guess but im rowing downwards) 8*3 100 pounds
Upper speed:
50 planche like pushups
15 head under pullups
50 normal pushups
15 wide shoulder pullups
50 knuckle pushups
15 bicep pullups
50 wide pushups
Left arm squeeze 25 seconds * 10
Right arm squeeze 25 seconds * 10
15 side ways 1 pullups
40 diamond pushups
15 side ways 2 pullups
40 close pushups
15 back pullups
20 dips
15 towel pullups
40 elbow pushup with 20 pounds per arm
15 pullups parallel to floor (when i reach the top my body is parallel to the floor)
One minute rest between exercises.
Mid power:
Romanian twist 8 *3 (75 pounds)
Side crunch 8*3 (100 pounds)
Side deadlift 5 *3 each side (100 pounds)
Back Squat 8* 3 (100 pounds)
Front Squat 8* 3 (100 pounds)
step ups each side 8 * 3 each side (100 pounds)
Hanging deadlift 8 * 3 (50 pounds)
Deadlift 8 *3 (100 pounds)
ab crunches 8 * 3 (50 pounds)
I dont have anything heavier than 100 pounds
Mid endurance:
20 seconds exhale carve abs * 2
40 leg raises (10 pounds)
25 leg knee raises (10 pounds)
10 *2 high leg raises ( i keep my upper body straight and hang from pullup bar then try to touch the bar with my feet, keep them straight too)(10 pounds)
6 minute wall sit
3.5 minute bridge (plank thing)
160 Jump rope (10 pounds)
50 seconds jack knife
35 back raises (10 pounds)
20 ab wheel (i go almost completely straight)
Monday: Power upper Upper P
Tuesday: Power lower Abs P
Wednesday: Speed upper Upper S
Thursday: Power lower Lower P
Friday: break
Saturday: Power upper Upper P
Sunday: Endurance lower Abs E
Suggestions?
However my IE crashed (why wasnt i using firefox?)
and im not gonna rewrite all this shit.
I'm only gonna write the important stuff.
There are two types of hyper trophy.
Myofibrilar and sarcoplasmic.
Myofibrils are what your muscles are made of.
Sacroplasm is the fluid your muscle bathe in.
If you want to go gain mass and look super buff/cut but not necessarily be strong. Use a weight which you cant lift more than 12-20 times to put on mass but not necessarily muscle mass. Basically you ll look big and not be strong. Think body builder.
If you want to put on pure muscle it must be a weight you cant lift more than 8 times. This will focus on creating myofibrils.
Go look it up.
edit: did it for you, lazy faggits.
Anyway,
For people who are interested in the myofibrilar/sarcoplasmic hypertrophy:
DeFranco's Training - Why All Muscle Was Not Created Equal (http://www.defrancostraining.com/articles/archive/articles_muscle-equal.htm)
Bodybuilding.com - Jamie Hale - Size Means Strength? (http://www.bodybuilding.com/fun/hale6.htm)
Iron Addicts (http://www.ironaddicts.com/Periodization%20for%20Bod ybuilders.html?t=1761)
Pure strength training
As I mentioned above, the one thing that Hatfield (as I recall anyhow) left out of his holistic training was pure strength training. This can describe a lot of different types of training but let's define it herw as anything below 5 reps. Heavy sets of 2 and 3 (doubles and triples) with a near maximum weight for example. The key thing to realize is that strength production is a combination of both muscular and neurological factors: a variety of neural adaptations takes place in response to pure strength training that increases strength output without making people bigger. I know that there is a long-held belief that there is an absolute relationship between strength and size but it's not that simple: athletes like power- and Olympic lifters increase strength without getting any bigger all the time and they do it by maximizing neural factors.
Now, I suspect that most bodybuilders could give the first shit about being strong; the sport is all about being big and freaky. But I will argue that improving the neural components of strength will help you get even bigger in the long run. The reason, actually, is fairly simple. Stimulating myofibrillar growth means imposing some combination of tension, fatigue and damage components onto muscle fibers (stimulating sarcoplasmic hypertrophy is more about fatigue and energy depletion than tension per se). By improving strength in low rep ranges with pure strength training, bodybuilders can use more weight in higher rep ranges. This means more tension, more damage and more ultimate growth. It's also nice to actually be as strong as you look: too many big but ultimately weak bodybuilders walking around out there in my opinion.
Intensity zones
So with that introduction taken care of, let's talk about intensity zones, since that is a key concept to all periodization schemes. The one problem I had with Hatfield's scheme is that it wasn't necessarily specific enough. As coaches like Charles Poliquin have pointed out, the issue of time under tension may be just as important to the overall growth stimulus as rep count per se. That is to say that 5 reps done in 60 seconds (a very slow tempo) isn't the same as 5 reps done in 30 seconds or 5 reps done in 5 seconds. The first would be most likely to stimulate sarcoplasmic hypertrophy, the second myofibrillar hypertrophy and the third pure strength and power. As another example, I've seen folks perform 40 reps (Hatfield's 'long' set) in 40 seconds which is defeating the purpose: a timed set of 60-120 seconds with no focus on reps would be more beneficial. So let's look at the different intensity zones.
Strength training: The goal of pure strength training is to improve the neural components of strength production. Weight should be 85% of 1 repetition maximum or higher. Sets should last 20 seconds or less. Generally 5 reps or less done with a 2-3 second negative. Lift as fast as possible. Typically compound exercises such as squats, bench press, power clean, deadlift, etc. are chosen. Isolation exercises can be used for this type of training but your form has to be perfect or you'll probably get hurt. Strength athletes commonly do many, many sets (6-10 sets of 2-3) but they are usually only focusing on a handful of lifts. A bodybuilder may need to hit more bodyparts which would mean cutting the total number of sets done.
Intensive bodybuilding method (or power bodybuilding): The goal of this zone is to increase myofibrillar size and muscle density. This zone also increases maximal strength although not to the degree that pure strength training does. Weight would be in the 80-85% of 1 RM range. Set length ranges from 20-30 seconds. A generic approach might be repeat sets of 4-6 reps (think Max-OT) on a 3-4 second down, 1 up tempo. Rest periods should be about 3 minutes between sets. Depending on volume tolerance and the number of exercises performed, anywhere from 2 to 8 sets per bodypart might be done. As with strength training, compound exercises are usually preferred; isolation exercises can be done but only with picture perfect form.
Extensive bodybuilding method: The goal of this zone is a combination of myofibrillar and sarcoplasmic hypertrophy with the lower end of the range (6-8 reps) being more geared towards myofibrillar growth (with some strength gains) and the higher end of the range (10-12 or even 15 reps) geared towards more sarcoplasmic hypertrophy. Due to glycogen depletion, there will be an increase in glycogen and water (pump growth) storage, especially in the higher rep ranges. Weights should be in the 70-80% of 1RM range with set length lasting from 30-45 (or 60) seconds. Rest periods are generally 1-2 minutes. Anywhere from 6-12 repetitions or so on a 3 down, 2 up tempo. Anywhere from 3-6 sets might be done. Anal compulsive bodybuilders could probably subdivide this category into two different ranges, one spanning the 6-8 rep range and the other spanning the 12-15 rep range. A mix of compound or isolation exercises can be done in this zone.
Really extensive bodybuilding method (I'm not good at thinking up clever names for training like the other writers in this field): The goal of this zone is purely sarcoplasmic hypertrophy, with the emphasis on capillarization and mitochondria more so than on the other components such as glycogen. As I mentioned above, I think the best approach to this type of training is to forget about reps and do 1 or 2 timed sets of 1-2 minutes with the goal being continuous movement. I would generally recommend isolation exercises above the compounds on this one. Admittedly, you'll see god if you try to squat continuously for 2 minutes (which I once had a mountain biker I was training do) but you tend to fatigue cardiovascularly when you use those types of exercises
Strength and Power Knowledge (http://www.physigraphe.com/Articles/Danny%20ODell_3.htm)
Bodybuilding training vs. Strength Training. The first one is most likely what you are used to hearing and reading about. Bodybuilding is associated with high repetition sets and involves a muscular pump so that your muscles grow BIGGER. Strength training is a term that is commonly used by the industry (trainers and commercial establishments) to promote their services. Strength training as I see it involves low repetition sets which builds a stronger physique, and which in turn helps with weight loss and toning. When I say low repetition sets I am referring to sets of 5 reps. How can 5 reps per sets make you lose weight? By training using sets of 5 reps your muscles remain strong throughout the entire set and results take place. You do not train to the level where your form deteriorates. What really happens when you are working to failure/high reps? The muscles become fatigued and it starts to burn. Your form deteriorates. Let’s all agree on one thing, our fitness industry has done a pretty good job convincing us that doing high repetition sets is the way to go. Many books swear by it, several newspaper articles confirm it, even television commercials show it.
When working out, one is often obsessed with getting results as quickly as possible. If we could simply press “Delete” to lose the extra pound… we would. How many of you or people you know have lost weight and put it all back on plus some extra! Why is that? If what they did worked so well, they would still be in the slim category, however they are not. They have not created a new lifestyle. Take all the pills and supplements but be careful not to create a dependency! Create a healthy lifestyle. Start taking notice of your eating habits and get involved in a regular strength training program. This will lead to a healthier life style, which is what we are all aiming for.
Bodybuilding training vs. Strength Training. The first one is most likely what you are used to hearing and reading about. Bodybuilding is associated with high repetition sets and involves a muscular pump so that your muscles grow BIGGER. Strength training is a term that is commonly used by the industry (trainers and commercial establishments) to promote their services. Strength training as I see it involves low repetition sets which builds a stronger physique, and which in turn helps with weight loss and toning. When I say low repetition sets I am referring to sets of 5 reps. How can 5 reps per sets make you lose weight? By training using sets of 5 reps your muscles remain strong throughout the entire set and results take place. You do not train to the level where your form deteriorates. What really happens when you are working to failure/high reps? The muscles become fatigued and it starts to burn. Your form deteriorates. Let’s all agree on one thing, our fitness industry has done a pretty good job convincing us that doing high repetition sets is the way to go. Many books swear by it, several newspaper articles confirm it, even television commercials show it.
When working out, one is often obsessed with getting results as quickly as possible. If we could simply press “Delete” to lose the extra pound… we would. How many of you or people you know have lost weight and put it all back on plus some extra! Why is that? If what they did worked so well, they would still be in the slim category, however they are not. They have not created a new lifestyle. Take all the pills and supplements but be careful not to create a dependency! Create a healthy lifestyle. Start taking notice of your eating habits and get involved in a regular strength training program. This will lead to a healthier life style, which is what we are all aiming for.
Let’s begin with our new approach to weight loss with strength training. How will 5 reps make you shrink? Let me explain. By training and reaching the level of muscular soreness that many reps can lead to, you do not recuperate as quickly and this could lead to discouragement. You may eventually burn out and worst, you could get injured. Feeling a pump makes a muscle GROW BIGGER. By training at a level where you remain strong with less repetition in your exercises, you will get long lasting results and if part of your goal is to lose weight… you WILL also lose weight!
Let’s get started. We need to focus on multiple joint exercises exclusively. Let’s begin with the squat and the deadlift (not the stiff leg deadlift), our 2 main life supports. After you are warmed up, you are going to focus on proper form and technique and toward a full range of motion; none of those half squats please! We are focusing on sets of 5 reps and we are focusing on strength training. If you are doing 15 reps of half squats, you are not squatting. You must sink you hips down. If you are unable to do squats in the way described in this article, be patient and focus on good form with a few repetitions. By training yourself to do the exercises in this manner, you will experience weight loss a lot quicker than you thought possible. How do you apply the “5 reps to weight loss” principle to work for you? Select a few multiple joint exercises and do them regularly (bdave: pushups,pullups,squats, theres another theory out there that the muscles that are linked to the muscle you are working out will also be stimulated due to proximity. They will be forced to clench and fire off, but thats another story).
Focus on proper breathing and focus on eating in as healthy a way as possible. There are many, many helpful hints available to address this aspect of healthy living. The problem with better nutrition is that it is often not taken seriously at all. Slowly make a shift toward Organic food for better nutritional values
Hence why alot of my workout has stuff at 8 reps or less. I'm getting myself ready for the 5 rep max. My pullups are already there. The sacroplasmic fluid surrounding the muscles containt a "different form" of glycogen. Meaning you will get absolute muscle (though it might not show like if you were a body builder). However for longitivity, you should do reps beyond 20. That's why i have a session where i have 50 pushups and 15 pullups all lined up non stop. This will focus on creating a sarcoplasmic fluid which contains nutrients and such essentiel to your muscles. This is what produces an "endurance" effect. Training for endurance and pure strength are too different things. One does affect the other but focusing only on one doesnt make sense.
Now my plan:
Upperpower:
Handstand pushup 8 * 3
slowShoulder raise hold 8 (5 seconds) * 3 50 pounds (basically i hold a bar and lift is slowly up to shoulder level, hold it and then bring it back down)
fastShoulder head above 8 * 3 50 pounds (same thing but explosively and above my head)
Pullups (head under, wide, bicep, back, side ways twice, towel) 4*1 50 pounds
Normal pushups 6 * 3 110 pounds
Figure 8 walk 20 pounds One end to other * 3 (hold weight above head and walk around. it works the shoulder stability. 20 pounds per arm. dumbell)
Dips 4 * 2 110 pounds
One armed bench 8 * 3 each 50 pounds
Bicep curl bar (one armed, palms face me ) 4*3 each side (50 pounds)
Bicep curl 2 (one armed, palms away) 4 *3 each side (50 pounds)
Bent Row 8* 3 100 pounds
Elbow pushup (basically just hold a weight and do like im elbowing someone with one arm)6 * 3 each 50 pounds
Backhand front (i dunno what the fuck this is called)6 *3 each 20 pounds
Backhand back(readabove) 6 *3 each 20 pounds
Face 6(read above) * 3 each 20 pounds
Up 6 * 3 each 20 pounds
Up to down(i lay down on the floor and bring the weight from my head to my hips and back while keeping my arms as straight as possible) on floor 3 * 3 50 pounds
Push away (all the weight on one end of the barbell, lift the heavy part and then push it up) 3 * 3 each side 100 pounds
elbow deadlift(like im rowing i guess but im rowing downwards) 8*3 100 pounds
Upper speed:
50 planche like pushups
15 head under pullups
50 normal pushups
15 wide shoulder pullups
50 knuckle pushups
15 bicep pullups
50 wide pushups
Left arm squeeze 25 seconds * 10
Right arm squeeze 25 seconds * 10
15 side ways 1 pullups
40 diamond pushups
15 side ways 2 pullups
40 close pushups
15 back pullups
20 dips
15 towel pullups
40 elbow pushup with 20 pounds per arm
15 pullups parallel to floor (when i reach the top my body is parallel to the floor)
One minute rest between exercises.
Mid power:
Romanian twist 8 *3 (75 pounds)
Side crunch 8*3 (100 pounds)
Side deadlift 5 *3 each side (100 pounds)
Back Squat 8* 3 (100 pounds)
Front Squat 8* 3 (100 pounds)
step ups each side 8 * 3 each side (100 pounds)
Hanging deadlift 8 * 3 (50 pounds)
Deadlift 8 *3 (100 pounds)
ab crunches 8 * 3 (50 pounds)
I dont have anything heavier than 100 pounds
Mid endurance:
20 seconds exhale carve abs * 2
40 leg raises (10 pounds)
25 leg knee raises (10 pounds)
10 *2 high leg raises ( i keep my upper body straight and hang from pullup bar then try to touch the bar with my feet, keep them straight too)(10 pounds)
6 minute wall sit
3.5 minute bridge (plank thing)
160 Jump rope (10 pounds)
50 seconds jack knife
35 back raises (10 pounds)
20 ab wheel (i go almost completely straight)
Monday: Power upper Upper P
Tuesday: Power lower Abs P
Wednesday: Speed upper Upper S
Thursday: Power lower Lower P
Friday: break
Saturday: Power upper Upper P
Sunday: Endurance lower Abs E
Suggestions?