Well i cant do any more than 7-8 pullups in a set and iv never done dips.
I am good at chinups and pushups but they are much easier.
So thatl be tough to do but eventually i should be able to do them better
Thatâs not a problem. Why not start out doing a set of 5 pull-ups, then the rest as chinups? Same with dips, do a set of 5 dips, then the rest as push-ups. Every week add a pull-up and dip or two. Before you know it, youâll be doing all of the 50 as pull-ups and dips.
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Duke, an issue I saw you mention more than once in some of your other threads, but not at all mentioned here, is your shoulder problems. Thatâs something that definitely shouldâve been addressed before figuring out a training plan. (I tried asking you about it in your âLearning Threadâ, never got an answer.
^ 3 days ago.
^ 2 and half weeks ago.
Exactly what happened to your shoulders? (The cause of injury and the diagnosis) And what limitations do you have - mobility, exercises, etc.?
It should go without saying, but youâre wayyyyy to young to have âbad shouldersâ unless thereâs a genetic/underlying medical factor, and thatâs a clear factor in program design.
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When i was younger i did gymnastics, i did something to my back as well as my shoulders. Backs fine now but shoulders are buggered. They are just really tight and when i do dumbell shoulder press they hurt and have limited motion hence me wanting resostance bands cos i thought they will help
I should be ok just i always have to warm up for a while before i can do anything.
For example on dumbell shoulder press i can barely lift any weight but once im warmed uo with some bosu ball (it has these cables attached) i do some shoulder press and lateral raises then im fine for pressing
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If you have access to a light band, pull aparts can be very helpful as a warmup or even between pressing sets.
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i ordered some should be here in a few weeks
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Youâre getting solid advice up in here Duke.
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Almost a full week, zero updates. Whatâs up, @duketheslaya? Tons of advice went your way. Would suck if it was all for nothing.
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Maybe heâs waiting for his bands. Lots if people donât train while waiting for their new and shiny equipment, as if working out without it is a waste⊠Weâll see in a âfew weeksâ.
Howâs it going Duke? It was nice seeing someone so young with so much enthusiasm. You got lots of great advice, keep us updated.
I have returned!
After along break from tnation because of all the heated discussion and me pissing alot of people off i have made some self discoveries that i wish id made sooner. Frequency over volume. I use to just do a bodybuilding split which is totally unnecessary unless on roids. I need to stimulate not destroy. So afye my extensive research and discovery i have made my workout program which has been working like a charm!!
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Now this is my program.
Monday chest back shoulders: My back recovers quicker then my chest i have found and in this workout i dont do much shoulder pressing: weighted pullups 4 sets
Chest supported dumbell row 3 sets 10
Low row three sets of 10
Flat bench 4 sets 10
Incline 4 sets 10
Dumbell shoulder press one light set and one hard heavy set going slow and feeling a nice burn.
Thats it for mondays. My shoulders dont recover as quickly as my back or my chest so iv found keeping the shoulder volume low works better then in my next workout i can do more shoulde work without antagonizing my shoulders (previously i was doing about 8 sets then by my next workout i could barely do and chest or shoulder work without pain.)
Tuesdays is legs.
Dumbell romanian deadlift: 4 sets 8-12
Smith squats 4 sets 8-12
Lunges 3 sets 8-12
Goblet squat 3 sets of 15-20 or leg extensions.
Stretch.
Wednesday rest but light cardio to ged rid of lactic acid buildup in legs. Exercise bike +incline treadmill and rower.
Thursday chest back shoulders
4 sets pullups different grips (non weighted)
Chest row three sets 8-12
Lowrow three sets 8-12
Incline db press 3 sets 8-12
Flat bench 3 sets 8-12
Dumbell shoudle press 4 sets 10
2 sets 20 lateral raises.
Friday legs.
Lying leg curl 3 sets 8-12
Smith squat 4 sets 8-12 or leg press
Lunges 3 sets 8-12
Goblet squat 3 sets 15-20.
Pressdown 3 sets 15.
Reverse grip smith bench press 4 sets 6-8
Stretch.
Saturday light cardio. +Stretching etc
Sunday light cardio . + stretching etc.
Dont do biceps work as i havent tested my recovery yet and they get trained good from back but tomorrow im adding in a ew sets of curls to see how i feel by monday. I should be fine. And as for the tricep work well my triceps havent grown since i got past the stage of pushups 40+ reps . My triceps size is the result of just pushups . This whas when i didn do weights and for months did pushups every day. And i really like reverse grip bemch press on the smith machine i get good doms in my triceps .
And yes i would do dips but there is no dipping bars at the gym .
I have just added the tricep work so in a month il evaluate id it is working.
Today i measured my height im 170 centrimetres so about 5ft7.
In the last month iv gained a bit im now 71kilos something.
U can hate on my workout but i enjoy it and have made good results so far so il be logging my workouts.
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I also do alot of band pull aparts and they really help so they are a staple in everyday. I wake up do pull aparts. Afterschool i do pull aparts and iso holds etc with the pull apart. And in the gym between sets i do them. My shoulders are loving me for it.
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And as for calves i do this thing il fond the article link but its whwre you do bodyweight one legged calf raises 9 sets a day for each leg or something and i just started it today and my calves are pretty sore. Its weird but i have calves size but not width so there not noticeable.??
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No-Weights Calf Training there
You have a reason for what youâre doing. I like that. You figured stuff out and learned. Good work.
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Thanks @MarkKO and im sorry u wasted ur time with the thing u wrote. I really did appreciate that it was very kind of you.
And what iv been doing is great somehow liftting weights has improved my athleticism I really dont know how that works but at school im a lot faster in football and my jump height has increased significantly. Same with other sports like my discus throw has gone up alot. Weird i thoight weights made u slower??
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Im up to doing 5 kilo weighted pullups. For my sets of higher reps. I can do a 10 kilo pullup for three though.
@duketheslaya no worries at all. Iâm glad you found something that you like, that works and that is actually sensible.
Your athletic performance is improving because youâve gotten stronger. Weight training will almost never make you slower; getting heavier might but only if you donât get stronger in line with that added weight. Because you tend to get stronger before you get bigger, you almost always find weight training will make you perform better.
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