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Date Posted: 13:28:10 08/14/05 Sun
Author: Matthew Villani
Subject: Re: Weightlifting
In reply to: trying to lift more 's message, "Re: Weightlifting" on 09:00:11 08/14/05 Sun

>now matthew on a more serious note, i
>have weightlifted too. although i can't lift very
>much, i can lift about 100 pounds with a spotter. i
>don't know to much about the squat or deadlift, i am
>good at doing the curls, pushups and jumping jacks. i
>am considering joining a gym. i eat to much fastfood
>and drink way to much cola. if i eat better i will be
>able to lift more on the bench press and get stronger.
>bert

I do suggest reducing the fast food and cola, but that's not the most important part of it. The mort important thing is HARD WORK. Anyhow, here's my workout. I usually take 1-4 days in between each workout.

Workout 1: Generally requires 3-4 days of rest afterwards

One handed deadlift with giant dumbbell (1 rep)
Single push press overhead with heavy dumbbell (1 rep)
Dumbbell curls (2 sets)
Dumbbell military presses (overhead presses) (2 sets)
Dumbbell hammer curls (1 set)
Dumbbell rows (1 set)
Tricep curls (like a curl but you lift it from your shoulder to a 90 degree angle overhead for reps) (1 set)
Concentration curls (1 set)
One dumbbell front raises (1 set)
Dumbbell front extensions from shoulder (1 set)
Rotator cuff exercises (dumbbell is held out to the side straight out then lifted overhead for reps) (1 set)
Wrist curls (2 sets)
Half curl held at extension for 10 count (1 rep)

Workout 2: Generally requires 2-3 days of rest afterwards

Bench press (3 sets, last set being your heavy set)
Leg press (1 set)
Squats (2 sets, last set being your heavy set)
One handed barbell snatch overhead (1 rep)

Workout 3: Generally requires 1-2 days of rest afterwards

Deadlift (2 sets, the second one being a single or double rep heavy set)
Power cleans (1 set)
Front lat pulldowns (2 sets, first light, second heavy)

Workout 4: Generally requires 2-4 days of rest afterwards

One handed deadlift with giant dumbbell (1 rep)
Single push press overhead with heavy dumbbell (1 rep)
Barbell curls (2 sets)
Barbell military presses (overhead presses) (2 sets)
Barbell upright rows (1 set)
Barbell bent over rows (1 set)
Tricep curls (like a curl but you lift it from your shoulder to a 90 degree angle overhead for reps) (1 set)
Concentration curls (1 set)
One dumbbell front raises (1 set)
Dumbbell front extensions from shoulder (1 set)
Rotator cuff exercises (dumbbell is held out to the side straight out then lifted overhead for reps) (1 set)
Wrist curls (2 sets)
Half curl held at extension for 10 count (1 rep)

Workout 5: Generally requires 2-3 days of rest afterwards

Bench press (3 sets, last set being your heavy set)
Squats (3 sets, last set being your heavy set)
One handed barbell snatch overhead (1 rep)

Workout 6: Generally requires 1-3 days of rest afterwards

Deadlift (2 sets, the second one being a single or double rep heavy set)
Power cleans (1 set)
Front lat pulldowns (2 sets, first light, second to failure)

Then I repeat from workout 1. Workouts 4-6 are similar to workouts 1-3. Although the bench press is a good lift, it's useless if you don't have a good deadlift or squat poundage, because you need both your arms and legs to use the strength in real life. Best application for the bench press in real life is pushing a car.

How to execute the lifts that I have mentioned

Curls: Lift a weight from the ground and move it in front of you in a semi-circle motion.
Military presses: Lift the weight to your shoulders and push it overhead
Push press: Like above but with a tiny bit of cheating using the legs to propel it up
Hammer curls: Similar to curls but held sideways, less poundage is generally employed.
Bench press: Unrack the weight and lower it to your chest and push upwards.
Deadlift: Squat down and grab the weight, and stand up, using your legs to lift it, not your back, and your hands to hold onto the weight.
Squat: Get underneath the weight, stand up, step forward a few steps and squat down as low as is comfortable, then stand back up.
Front lat pulldown: Pull down on the bar overhead and lower it as low as you can.
Barbell snatch with one hand: Grab the barbell in the center, and lift overhead in one, quick, explosive movement
Power clean: Take a barbell, and lift it to the shoulders in one movement, shrugging as hard as you can at waist level, and squatting down a bit so that the weight has to do less travelling and more weight can be employed.
Upright rows: Using a barbell, snap the weight up to shoulder level
Concentration curl: Sit down on a bench or chair, hold the weight at the side of your leg and curl it to the other shoulder
Bent over rows: Grab the weight, bend over without arching your back, lift the weight up as high as you can, and repeat.

Things to do in between workouts

Backarms (also known as dips): Place your hands on the edge of a bench or some other type of ledge, dip your body down as low as you can go, then push back up. Do at least two sets of at least 20.
Pushups
Situps
No-weight squats
Hand grippers (I reccomend Captain of Crush brand, sold online at Ironmind, but a sporting goods store gripper might work, too, if you have a weak grip that needs training)
One finger deadlifts: Grab a weight with your middle finger and stand up.
You can also do the single rep push press between workouts
Use your strength gains from working out to learn how to apply them to the real world.

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