Started by Twinblade, December 02, 2023, 07:15:32 PM
Quote from: -GD-X on December 02, 2023, 08:33:29 PMMy routine is stupidly simple. I train every other day, either upper or lower. 2 to 3 working sets (close to failure for compound - minus should press). 1 set for everything else to failure (including shoulder press) Sample: Monday: lower - weighted lunges, dumbbell RDLs, calves raises; ab wheel Wednesday upper - flat dumbbell press; bent over dumbbell rows; dumbbell shoulder press (neutral grip); concentration curls Friday: goblet squat, hip thrusts, seated calve raises, static core holdSunday: incline dumbbell press; pull ups; dumbbell lateral raises; dumbbell tricep extensions Repeat cycle of 4 workouts starting Tuesday I rest 2 to 3 minutes between compound moves and 1 minute for isolation.
Quote from: Twinblade on December 02, 2023, 09:37:22 PMWould you consider leg presses a compound movement? Next to squats nothing tires me out as much as thoseI need to incorporate more glute focused exercises into my legs workout. I know sumo/goblet squats and hip thrusts hot glutes pretty hard
Quote from: Twinblade on December 03, 2023, 04:12:38 AMAre there any differences between barbell and dumbbell RDLs?
Quote from: Tears of the Cows on December 03, 2023, 04:23:31 AMStabilizer muscles broDumbbells>> For everything as a general rule
Quote from: Twinblade on December 03, 2023, 05:46:55 AMUltimately it depends on the person and whether they have any pre-existing injuries. Dumbbell shoulder presses for example just kill my right shoulder, even just lifting the dumbbells up to get into position is too strenuous for me.A guy I worked with at my last job introduced me to overhead presses using the barbell on a smith machine and I haven't gone back to dumbbells since. Sure it might not be as efficient but I can lift a decent amount of weight with minimal pain and thats good enough for me.That said I can probably do most lower body exercises with dumbbells and not have any issues.
Quote from: Tears of the Cows on December 03, 2023, 06:48:28 AMWhat if you go down in weight on overhead dumbbell press? Does any weight hurt it? Ie 10lb dumbells shouldn't ever be causing pain. But it's a bit odd you're not getting any with all with on the smith machine. If you can do low weight with the dumbbells I'd just stick with that and begin to rebuild it. You'll get stronger & the gym isn't a strength factory it's for improving health. Lift what you're comfortable with. Some (most?) days I get much better workouts using lighter weights.