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Struggling with training please help

I'm trying to become a complete athlete I want my training to be as sophisticated as possible but I dotn want to do anything that wont benefit me

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MurkleMan
MurkleMan g Raymond Smith
17 Post(s)
17 Post(s) Gender: Male Goal: Injury Recovery Date Joined: November 11, 2017
Posted
 

Edit: I apologise for my horrendous spelling and grammar.

I already typed out all this shit once but then it uploaded to my profile and not the foirum for some reaosn so now I have to type it all again and for some reason you can't even copy and paste on here.

Anyhow:

1) Is there any benefit to wide grip bb bench press? Does it not train the stretched portion similary how we do supinated pulldowns for the stretch?

2) Is there any benefit to supinated incline bench press would it not hit fibres even higher than what you would hit on a pronated incline bb bench?

3) I want to train for injury prevention but also maximal growth atm I elimated seated leg curls and extensions because they dont involve the glutes. Should I still do these at the end after my glute integration work or is it not necessary?

4) I want my cardiovasuclar HIIT to be as good as it can be i want all forms of cardio that will benefit me but the seated cable row machine just seems retarded to me. Why do we need to slide our legs on the pads would we not the get the same benefits doing light bb rows? Please explain someone the benefits are back endurance and elevated heart rate right so I can both of those with rows can I not?

5) If I'm doing pronated and supinated lat pulldowns do I need the neutral grip to hit different fibres or hot and also is the cllose grip pulldown necessary when we have the underhand pulldown? I dont get that.

6) The leg press doesnt seem functional or athletic to me whats the benefits if I'm already doing squats and deadlifts? 

7) Whats the benefits of sumo deadlifs? Is it just for taller people to feel better on joints or would I make more gains included both sumo and normal deadlift? It doesnt seem natural because you wouldnt squat sumo and its the same movement more or less a squat and a deadlift.

8) Whats the difference between a wide grip pronated straight arm pushdown than a cable rope neutral grip pulldown should I include both if so should I also do supinated pushdowns is there a benefit or not?

9) Lastly can we do non eccentric trainig on a muscle every day of the week? So if we damaged biceps on sunday on monday and tuesday recovery days could we do bicep curls with light weight to promote blood flow for recovery or is this not necessary? I see people doing non eccentric deadlifts and sled work etc that takes the eccentric out and med ball slams etc. Can we do this work everyday and does light weights not have a major eccentric damage and when I say light I mean 20-30 rep failure.

If someone replies thanks a lot.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: MurkleMan
 

Edit: I apologise for my horrendous spelling and grammar.

I already typed out all this shit once but then it uploaded to my profile and not the foirum for some reaosn so now I have to type it all again and for some reason you can't even copy and paste on here.

Anyhow:

1) Is there any benefit to wide grip bb bench press? Does it not train the stretched portion similary how we do supinated pulldowns for the stretch?

2) Is there any benefit to supinated incline bench press would it not hit fibres even higher than what you would hit on a pronated incline bb bench?

3) I want to train for injury prevention but also maximal growth atm I elimated seated leg curls and extensions because they dont involve the glutes. Should I still do these at the end after my glute integration work or is it not necessary?

4) I want my cardiovasuclar HIIT to be as good as it can be i want all forms of cardio that will benefit me but the seated cable row machine just seems retarded to me. Why do we need to slide our legs on the pads would we not the get the same benefits doing light bb rows? Please explain someone the benefits are back endurance and elevated heart rate right so I can both of those with rows can I not?

5) If I'm doing pronated and supinated lat pulldowns do I need the neutral grip to hit different fibres or hot and also is the cllose grip pulldown necessary when we have the underhand pulldown? I dont get that.

6) The leg press doesnt seem functional or athletic to me whats the benefits if I'm already doing squats and deadlifts? 

7) Whats the benefits of sumo deadlifs? Is it just for taller people to feel better on joints or would I make more gains included both sumo and normal deadlift? It doesnt seem natural because you wouldnt squat sumo and its the same movement more or less a squat and a deadlift.

8) Whats the difference between a wide grip pronated straight arm pushdown than a cable rope neutral grip pulldown should I include both if so should I also do supinated pushdowns is there a benefit or not?

9) Lastly can we do non eccentric trainig on a muscle every day of the week? So if we damaged biceps on sunday on monday and tuesday recovery days could we do bicep curls with light weight to promote blood flow for recovery or is this not necessary? I see people doing non eccentric deadlifts and sled work etc that takes the eccentric out and med ball slams etc. Can we do this work everyday and does light weights not have a major eccentric damage and when I say light I mean 20-30 rep failure.

If someone replies thanks a lot.

@MurkleMan I replied to this on your profile! Saw it there first and not here in the @forums haha.

 

1) No there's no point really. Just do a reverse bench press on a flat bench. Doing it on an incline bench might give you a tiny bit more upper chest involvement, but it will also bring your shoulders into it more as well (like I talked about with a regular incline barbell press in the VS video, the same will go for a reverse-grip incline press). If you go wide you are just limiting your range of motion. Same with a lat pulldown. No need to go super wide, you should always be going for the stretch AND flex no matter what pulldown you are doing.

 

2) Rowing isn't just about your upper body. Your legs should be pushing to help propel yourself backwards. But if you don't like rowing, just don't do it lol, plenty of other cardio options!

 

3) A rope allows your to get a bit better contraction / flex because you can pull the rope apart (as opposed to a bar which would hit your body). No need to do these supinated.

 

4) You don't need to do extensions or curls on the machines. What you're aiming for with more functional movements is great!

 

5) Deadlift is more about preference than anything. Some people prefer sumo, some prefer conventional. You can try both and see what you prefer! Generally you might pull more with sumo because it's a shorter range of motion. Using the leg press is just a good way to get variation in your leg training. Again though, you don't HAVE to use it.

 

6) If you trained biceps one day, I don't think you need to train them at all the next day. If you want to do light stuff for blood flow, just do some metabolic stress training as part of your biceps workout like in my 'Make It Bigger' series!

 

Hope that helps!

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MurkleMan
MurkleMan g Raymond Smith
17 Post(s)
17 Post(s) Gender: Male Goal: Injury Recovery Date Joined: November 11, 2017
Posted

Thanks man I just want to be a complete athlete and what to be as functional as possible but also I'm trying to gain size aswell.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: MurkleMan

Thanks man I just want to be a complete athlete and what to be as functional as possible but also I'm trying to gain size aswell.

@MurkleMan You're welcome! And that's great, being a well-rounded athlete and being functional are awesome goals to have 🏋 

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The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

Hi guys!

 

I d love to have a V-shape in pelvic area... are there any exercises I could do at home to get that nice shape?

 

Thx!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

Hi guys!

 

I d love to have a V-shape in pelvic area... are there any exercises I could do at home to get that nice shape?

 

Thx!

@The_Teacher Do you have the ability to set up something like this at home?

 

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The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted

@scott_Herman

 

Thx!

Unfortunately I don't have the space, yet. :( I just have the home gym, you've seen in my picture...

The exercise from that video looks great, though! Is there an alternative?

For now I can't go to the gym. Got a lot around my head. My job, university, household, and trying to get / keep my body in shape! I would love to see some more changes by the end of April.

 

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

@scott_Herman

 

Thx!

Unfortunately I don't have the space, yet. :( I just have the home gym, you've seen in my picture...

The exercise from that video looks great, though! Is there an alternative?

For now I can't go to the gym. Got a lot around my head. My job, university, household, and trying to get / keep my body in shape! I would love to see some more changes by the end of April.

 

 

@The_Teacher Does the home gym you've got have a dip station? Because you can perform this movement from the top position of a dip, just a regular leg raise. And even if you can't attach the band, you can just do high reps with bodyweight or try to hold a dumbbell between your feet for a little more resistance.

 

Sounds like life is getting busy, but as long as you can keep training from home and keep your diet under control you can still see some changes!

Need 1 on 1 coaching? Send me a direct message to learn more!
The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted
Posted By: Scott_Herman

@The_Teacher Does the home gym you've got have a dip station? Because you can perform this movement from the top position of a dip, just a regular leg raise. And even if you can't attach the band, you can just do high reps with bodyweight or try to hold a dumbbell between your feet for a little more resistance.

 

Sounds like life is getting busy, but as long as you can keep training from home and keep your diet under control you can still see some changes!

@scott_herman

 

My home gym doesn't have a dip station, unfortunately. It's a basic setup I believe. At the moment I haven't got the space to put in more equipment. Hope that changes one day.

I've gained weight and keeping the protein levels high! New shipment of suppllements arrives today, Lcarnitine, bcaa and creatine . :D

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

@scott_herman

 

My home gym doesn't have a dip station, unfortunately. It's a basic setup I believe. At the moment I haven't got the space to put in more equipment. Hope that changes one day.

I've gained weight and keeping the protein levels high! New shipment of suppllements arrives today, Lcarnitine, bcaa and creatine . :D

@The_Teacher Another option would be to invest in a pull-up bar that can attach to your door frame then. Otherwise you can always do reverse crunches on the floor to hit the lower abs / V-Cut!

 

Those are some good supplement options there man!

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MurkleMan
MurkleMan g Raymond Smith
17 Post(s)
17 Post(s) Gender: Male Goal: Injury Recovery Date Joined: November 11, 2017
Posted

SCOTT PLEASE REPLY!

 

I am a boxer. I want to combine agility, plyometric, endurance, power and strength, conditioing and hypertrophy training into my training to be a complete explosive but jacked athlete.

 

These are my problems please help:

 

1) If I do a leg strength session, like trap bar deads then split squats, I wont be as explosive if I then do plyo lunges or jump squats, but that could be a great finisher to the strength work. How do I combine plyometric exercises and strength exercises for a specific area. I wouldnt do them on a different day when I have already trained that area might as well hit it all at once right? If I train this way will it take away from the explosive gains but I go to failure every exercise I dropset on the last set to absolute failure. If I just dropsetted bulgarain split squats to failure I wouldnt then be able to do plyo bulgarians to failure would I yet these are exercise I need.

 

2) So if I just did weighted pull-ups I couldnt then do plyo clapping pullups could I. I dont know how to combine these elements.

 

3) If I just trained legs, I could then do agility ladder footwork drills, but would this be detremental at that point after a leg workout?

 

4) Should I do sprints, box jumps in my leg workout or seperate?

 

5) Compound conditioing explosive exercises like clean leaps, where u clean the dbs to your shoulders while jumping forward, or cable squat and row combos for the posteriior chain train multiple muscles which confuses me even more because I cant put them on a specific day. For example my split is a push pull legs with quads, hams, certain trap exercises, and chest and shoulders, and ver and hor pulling split up on every other day so if a plyometric like a pushup clapping variation was on chest day thatd be accepatble but then when theres compound plyos like what I just mentioned I cant specify what part of the split to put them in.

 

6) Then I have battle rope work, sled work etc I dont know whether to put sled pushes on chest day or not or in a seperarte conditioning workout.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: MurkleMan

SCOTT PLEASE REPLY!

 

I am a boxer. I want to combine agility, plyometric, endurance, power and strength, conditioing and hypertrophy training into my training to be a complete explosive but jacked athlete.

 

These are my problems please help:

 

1) If I do a leg strength session, like trap bar deads then split squats, I wont be as explosive if I then do plyo lunges or jump squats, but that could be a great finisher to the strength work. How do I combine plyometric exercises and strength exercises for a specific area. I wouldnt do them on a different day when I have already trained that area might as well hit it all at once right? If I train this way will it take away from the explosive gains but I go to failure every exercise I dropset on the last set to absolute failure. If I just dropsetted bulgarain split squats to failure I wouldnt then be able to do plyo bulgarians to failure would I yet these are exercise I need.

 

2) So if I just did weighted pull-ups I couldnt then do plyo clapping pullups could I. I dont know how to combine these elements.

 

3) If I just trained legs, I could then do agility ladder footwork drills, but would this be detremental at that point after a leg workout?

 

4) Should I do sprints, box jumps in my leg workout or seperate?

 

5) Compound conditioing explosive exercises like clean leaps, where u clean the dbs to your shoulders while jumping forward, or cable squat and row combos for the posteriior chain train multiple muscles which confuses me even more because I cant put them on a specific day. For example my split is a push pull legs with quads, hams, certain trap exercises, and chest and shoulders, and ver and hor pulling split up on every other day so if a plyometric like a pushup clapping variation was on chest day thatd be accepatble but then when theres compound plyos like what I just mentioned I cant specify what part of the split to put them in.

 

6) Then I have battle rope work, sled work etc I dont know whether to put sled pushes on chest day or not or in a seperarte conditioning workout.

@MurkleMan

 

1. Well, strength and explosive work can kind of be the same thing. For example, if you train for a heavy, fast 1 - 3 rep max then that's strength work but also explosive work because you're trying to move the weight as fast as possible. But if you wanted a pure strength day (where you weren't worried about speed) and then a plyometric / explosive day with jump squats, plyo lunges etc., I don't see a problem with that? If you're training legs twice a week though, you could simply start one workout with explosive plyo work first, then finish with strength work and then vice-versa for your other leg session.

 

2. I don't see why you can't do both? Yes you will be fatigued for whichever one you perform second so it will be more challenging, but that's not to say you can't do it. Again, if you're training everything twice per week you can start one session with weighted pull-ups first and then plyo clapping pull-ups during the second session.

 

3. You could do agility ladder footwork drills on a totally separate day to your leg training. It could be on a rest day or it could even be after an upper body (chest or back) session.

 

4. Box jumps you could do as part of your leg workout. I would do sprints separate so you can hit max speed.

 

5. There's no perfect answer for where you put them. I would put cable squat and row in your leg training somewhere though and clean leaps on an upper body (chest or back) session. But maybe because you're doing these full body movements, you should change your split a little bit to have a day dedicated to those full body movements.

 

6. Sled pushes could be at the end of any session. Same with battle rope work. Those are just like cardio really - yes they'll involve more muscle activation than, say, if you were just running, but it's not going to be detrimental to you if you do them on this day rather than that day. As long as you're eating enough. Sled pushes are going to be more leg work anyway so having them after a chest workout is fine.

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The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted
Posted By: Scott_Herman

@The_Teacher Another option would be to invest in a pull-up bar that can attach to your door frame then. Otherwise you can always do reverse crunches on the floor to hit the lower abs / V-Cut!

 

Those are some good supplement options there man!

Thanks, Scott!

 

I'll have a look for a bar. I have heard that bars like that tend not hold long... Perhaps it's a matter of finding the right one... :D

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

Thanks, Scott!

 

I'll have a look for a bar. I have heard that bars like that tend not hold long... Perhaps it's a matter of finding the right one... :D

@The_Teacher Well if you go for a really cheap one it probably won't last long. If you spend a bit more money for something higher quality you might not have to replace it as often or at all. You get what you pay for remember! 😊 ðŸ‹ 

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The_Teacher
The_Teacher g Stephen Baetens
22 Post(s)
22 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2017
Posted
Posted By: Scott_Herman

@The_Teacher Well if you go for a really cheap one it probably won't last long. If you spend a bit more money for something higher quality you might not have to replace it as often or at all. You get what you pay for remember! 😊 ðŸ‹ 

I've installed a pull up bar! So happy with it! Have you got any workouts for a a pull up bar?

 

Thanks!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: The_Teacher

I've installed a pull up bar! So happy with it! Have you got any workouts for a a pull up bar?

 

Thanks!

@The_Teacher Great! Really it's primarily going to be for pull-up variations for your back, but you can also do some ab exercises on there like hanging leg raises, windshield wipers, toe-2-bars etc. Those on their own would make an intense little ab circuit!

 

And you can even use it for bodyweight bicep curls if you wrap a towel around it! 💪 

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