An All Around Workout

Training Beginners
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Mikes Ideas for working out in General

Key Mass Exercises for any sport
This should be done every other day at a gym if they provide this is for the whole body in one Workout.
Dead lift- works on Calves, Hamstrings, Quads, Gluteus, and Whole Abdominal Structure. Now those were the Major muscle groups utilize. The minor muscle groups are used for stabilizing the Exercise- Triceps, Trapezoids, Neck, Pectorals Minor, Shoulders and some Hand strength.

Bent Rows- works on the whole back, Abdominal Structure, Triceps, Biceps, Shoulders, Trapezoids, Neck, and Forearm. Thos are the Major and Minor Muscle groups used in this Exercise.

Squats- I recommend the Olympic Squat, because it uses more leg muscles, and we are on a limit most people don�??t have hours in the gym and this builds great for Strength and Mass. This goes with my other 2 exercises; I should have told you about earlier. Anyways Olympic is much better for the knees. Olympic Squats- works on Calves, Hamstrings, Quads, Gluteus, and The whole Abdominal Structure for balance and controlling, those were the Major groups used in this exercise. Now this might sound weird but the Bar without padding because you�??re Neck and Trapezoids to get worked a little.

This about sums it up. These exercises are great for people that do not have a lot of time and want to work just about every muscle group in your body. Now this might be great but changing this up a lot is good, these are just some of the Main exercises that cover the whole body in one workout. Now there is no room for people not to have time to workout, because if done right can only take about 20 minutes at max.

I do not know a lot but I know that this helps more then a lot of isolated and other exercises. I have heard from a lot of people that these are very good and I am only 16 and I am doing them or have been trying them out and they have been increasing my Mass the most. What is funny is my Weight Trainer hates those and I am serious he thinks those are not Necessary. I asked him to explain and he just walked away.

Now I want to make this clear if you are on a Program keep it up even if you are not seeing gains with your other program �??credited by an article on T-Nation. This makes sense because most people do not know what there goals are but that is for another Article.

Now to back this up, Well are you getting any gains with your own program? If you are not then you have nothing to lose �??Quoted by a Guy from T-Nation. Good Luck and try new things, remember every sport requires different Exercises for that sport and your progress in that sport to be enhanced or improved. Good Luck

Best Regards Mike Metroke

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Forgot to add even Professionals add this into their own Routine- Feel free to Customize and do not be Afraid of Mixing up things!!

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Please Add Comments, i do not know a whole lot about Weight Training.

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Mike,

Bent-Over Rows don’t work the triceps. But I’m glad you’re doing them. Personally I prefer Dumbbell Rows because they allow me to use stricter form and heavier weights. But sometimes the dumbbells aren’t big enough. And sometimes I need a change of pace.

Some people will argue that Box Squats are superior to Olympic Squats. As far as improving your sports performance, I’d have to say Box Squats are the best. Olympic Squats and Front Squats are best for:

  1. Quad Mass
  2. Improving your Deadlift

While these are all good exercises, you have no upper-body pressing exercises. A Dip, Military Press, Bench Press, or something of that nature is pretty necessary.

Your profile picture looks PSYCHO!

I wouldn’t post a picture of my face on the internet and go around saying “Hi! I’m new here.” Just some friendly advice.

Best of luck! I hope you don’t play soccer!

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Probably should add some kind of upper-body pushing or pressing exercise – upper-body pushing is usually considered one of the basic movements of the human body.

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[quote]NeoSymbol07 wrote:
Forgot to add even Professionals add this into their own Routine- Feel free to Customize and do not be Afraid of Mixing up things!![/quote]

do you wanna cookie?

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hey dont forget power clean, that boosts up the whole body. it improved my bench max up by 20 pounds!

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In the first sticky thread in the Beginners forum –

http://www.T-Nation.com/tmagnum/readTopic.do?id=1766118

– the Editor-in-Chief of this website recommends that beginners read this article –

http://www.T-Nation.com/readArticle.do?id=1765943

– within which the following recommendation is made (numeral at the beginning of each paragraph added by me for clear enumeration and separation of categories):

"When designing a training program, make sure that it includes at least one movement from each of these exercise categories:

  1. Upper body horizontal push (bench press, dumbbell bench press, low-incline bench press, low-incline dumbbell press, decline bench press, decline dumbbell press)

  2. Upper body horizontal pull (seated rowing, 1-arm dumbbell rowing, chest-supported dumbbell rowing, T-bar rowing, bent-over barbell row, machine seated row)

  3. Upper body vertical push (military press, seated dumbbell shoulder press, seated barbell shoulder press, standing dumbbell shoulder press)

  4. Upper body vertical pull (chins, pull-ups, lat pulldown in front with a pronated (palms away) grip, lat pulldown in front with a supinated (palms toward you) grip, lat pulldown with parallel grip)

  5. Lower body quads dominant bilateral (close-stance back squat, front squat, leg press, hack squat)

  6. Lower body quads dominant unilateral (lunges, step-ups, Bulgarian split squat)

  7. Lower body hips extension dominant (Romanian deadlift, dumbbell Romanian deadlift, stiff-leg deadlift, reverse hyper, good-morning, pull-through)

  8. Lower body knee flexion dominant (lying leg curl, standing leg curl, glute-ham raise)

Obviously, you don’t need to (and shouldn’t) do all of these exercises in the same workout, but you should do an exercise from each group every training week…"

I think the above would constitute the minimum components of an “all around” exercise program according to author Christian Thibaudeau.

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Oh wow thanks for the comments and yes i know, well yeah i guess you are right, the bent row is great but it is a pull. i do bench pressing all the time. i think it is a great exercise, you might get on my ass for this, but what about Weighted Push ups. what could be the Difference between the Two? i went with the Olympic because sports require a lot of knee adversity and i want people not too have weak knees just from a little change. but yes i do Box squatting / Power Lifting squat. but shoot add stuff be my guest, i know i have a lot too learn. Thanks for the comments again!!

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wow great points once again, and yes you are right about power cleans except that is not a beginners start, you need to take it step by step in my opinion. good point Neal, shoot you are right i am just saying the minimal. as for the power cleans again, the dead lift is part one- Dead lift to Clean to Jerk. but hey i tried that once shoot hardcore. Also you could through some others in for whole body if you were more advanced like Neal pointed out.