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Started By
Message
OT Workout Brethren: Benching 2x per week..
Posted on 5/16/15 at 11:22 am
Posted on 5/16/15 at 11:22 am
Lower body workouts are done for a while after ankle surgery, so I'm stuck doing core and uppebody lifts.
Benching on Monday and Friday with Monday being a low rep/heavy weight day, and Friday being a high rep/low weight day.
Seated Shoulder Presses each week along with other shoulder movements.
Core work 4x per week: Ab Roller, Toes to Bar, Hollow Body Rocks
A Bicep/Tricep day in there, too.
I can ride an assault bike without issues so I'll lump in some HIIT.
Monday: Chest, Core and Assault
Tuesday: Shoudlers, Core and Assault
Thursday: Arms, Core and Assault
Friday: Chest, Core and Assault
I'll work in some pullups to get some back workout in.
Benching on Monday and Friday with Monday being a low rep/heavy weight day, and Friday being a high rep/low weight day.
Seated Shoulder Presses each week along with other shoulder movements.
Core work 4x per week: Ab Roller, Toes to Bar, Hollow Body Rocks
A Bicep/Tricep day in there, too.
I can ride an assault bike without issues so I'll lump in some HIIT.
Monday: Chest, Core and Assault
Tuesday: Shoudlers, Core and Assault
Thursday: Arms, Core and Assault
Friday: Chest, Core and Assault
I'll work in some pullups to get some back workout in.
This post was edited on 5/16/15 at 11:24 am
14
Posted on 5/16/15 at 11:26 am to LSUAlum2001
No
Posted on 5/16/15 at 11:27 am to LSUAlum2001
quote:
I'll work in some pullups to get some back workout in.
Too much pressing, IMHO, bro. I think 1 1/2 or 2 sets of pulls for every set of presses is a good starting point. Even if you can't deadlift - you can barbell row, cable row, pullups, DB rows - there are a shite ton of pulls you can be doing.
(I used to be addicted to presses, too, FWIW)
This post was edited on 5/16/15 at 12:02 pm
Posted on 5/16/15 at 11:44 am to LSUAlum2001
I bench 5 days a week
Posted on 5/16/15 at 11:53 am to LSUAlum2001
quote:you are working chest twice a week and that's all your doing for back?
I'll work in some pullups to get some back workout in
Can you even stand up straight?
Posted on 5/16/15 at 12:04 pm to LSUAlum2001
I don't bench press twice per week but with a 4-day rotation I hit most things twice per week about 2 - 3 times per month. If your body can recover fast enough then there is no issue, lot of bodybuilders will hit a particular muscle group multiple times per week to shock it into new growth.
Posted on 5/16/15 at 12:09 pm to LSUAlum2001
Cory Gregory of MusclePharm is coming out with a "Bench Most Dayz" program June 1 to compliment his Squat Everyday program. Excited to check it out
Posted on 5/16/15 at 12:29 pm to LSUAlum2001
You need to try:
Chest
Back
Arms
Shoulders
Back
Repeat.
Working out back is essential
Chest
Back
Arms
Shoulders
Back
Repeat.
Working out back is essential
Posted on 5/16/15 at 1:41 pm to LSUAlum2001
I do one day heavy low rep.
One day medium / high two with lower weight for form and explosion
One day medium / high two with lower weight for form and explosion
Posted on 5/16/15 at 1:43 pm to LSUAlum2001
Take some advice from someone whose had multiple leg/foot surgeries, my friend. Take it easy for a little while. Your body needs to heal from this surgery. If you're in the gym going hard and tearing down muscle in the hopes of making gains, then your body won't heal as quickly. The foot and ankle are very complex. Not healing properly could leave you with residual pain for years to come. I'd personally not workout at all until you're in the boot. It's just not worth it. Good luck to you.
Posted on 5/22/15 at 5:45 pm to LSUAlum2001
Yes. One heavy flat. Second day light for reps
Posted on 5/22/15 at 5:48 pm to LSUAlum2001
I changed from benching 3x per week to 2x per week. Surprisingly I've noticed better gains. I don't know why but working out same muscle group every 4 days gave me better gains than working out every other day.
Posted on 5/22/15 at 5:55 pm to LSUAlum2001
I've never done a full "arm" workout in my life. I can't imagine trying to bench the day after blasting triceps for half a workout. Tris are the weakest link in the bench press muscles, and you are going to bench the day after hittin them. I always just throw in two exercises x 3 sets for both bis and tris after a back and chest workout, respectively. Usually add a seventh drop set of cable curls or Pushdowns to finish them off.
Do people really work arms that often?
Do people really work arms that often?
Posted on 5/22/15 at 6:52 pm to LSUAlum2001
Why the hell would you "get some pull-ups in" when you could just dedicate a day to work your back.
Posted on 5/22/15 at 8:08 pm to LSUAlum2001
If I just had ankle surgery, there is no way I'd even think about doing barbell or dumbbell rows. You use your legs and core way more doing that than most people realize. I wouldnt even do seated cable row as you have to support the amount of weight you are rowing with your legs as well. Perhaps taking a few wks off would be a wise choice. Why push it now and risk further injury when taking a few wks off wouldnt hurt you at all in the long run and would prlly benefit you. Your body needs to heal. When was the last time you took a full two wks off from lifting?
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