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  • Posted On: 12-26-18, 9:11 am (EST) #1

    what to do

    December 26, 2018, 9:11 am

    hey scott i started push pull legs this week and i did push a push b legs a its jst awesome i am loving it...but i got some questions...

    first of all i want to tell m doing directly month 3 wokrouts ....i mean i am taking only 1 day rest in between those... reason? the reason is in first month there are lot of circuit programs and i dnt like those circuits( the reason behind this is 1st i cant do those circuits in gym as everyone will laugh and the gym dnt have dat much space...2nd i dnt want to do that ! i want to lift something which makes me feel good...and i want a normal routing program which dnt have circuit..dats why i am doing directly month 3... and i am not complete beginner well still a begineer but not complete as i started gym 2 years ago then a lot of gap like 6 month straight or sometimes 10 month straight.. but i am regular from last 1 month... and i was training each muscle twice a week with 1 hour each muscle total of 2 hours per day !......

    now my questions are !....

    A. is it ok to go directly to month 3 and doing push A pull A legs A then push B pull B legs B....or i shud do only push A pull A and legs A in first month with one day rest only i mean????.....

    B. in push A i cant do properly *low to high cable fly*...i mean in first set hardly i am able to do 4 repition and in 2nd set hardly 2 repitition properly rest 2 repition i dnt know which body m using lol... and in 3rd set i can go high i am going only HALF high ...now my question is ... please tell me alternative exercise to this to get real pump in my chest...or if there is no alternative then is it ok to do half high cable fly in 3rd and 4th set... and in 5th set only little high???....

     

    C. one more question related to this is.. can i add 1 more extra exercise to get real pump in my chest ,bicep,back... as i was training real hard last month my bicep chest and back for about 1 hour now in this routing in push a as i told i was not able to do low to high cable fly i was not able to get that pump..and in pull A i felt it MORE IN FOREARMS THEN MY BICEPS... so again my bicep was not that much pumped...and same with back( mmm with back i was satisfied almost i mean i got that pump i think !)...now my question is can i add 1 more exercise to routing of CHEST AND BICEP?? if YES then pls tell me which exercise i shud add... and if i am adding 1 more exercise to chest shud i add 1 more to my back also??? as i am confused if my chest will be more bigger then back or maybe a disbalance of body that i dnt want...i mean i want proper body form with equal distribution of muscle mass...

    D. in pull B i there is a exercise i.e PULL UPS ...my wrist size is really very small and i was kind of skinny guy with 45 kg weight only now i have 57kg so i never tried pull ups and i cant even do a single pull up as i tried few times.... so please tell me alternative to pull ups...or if there is not any alternative then pls suggest me what shud i do...shud i skip COMPLETE PULL B and shud stick to PULL A only??....

    E. in legs A and LEGS B..there are two exercises for which there is no EQUIPMENT in gym... 1st is BOX JUMP AMRAP in legs A..2nd is SINGLE LEG DUMBELL STEP UP... so please tell me alternative for these or if there is no alternative then is it ok to skip them?? 

     

    F. my current chest is of 32 inch and bicep 11 inch so how much lean gain i can expect after one month??? i want to keep my expectation real so that i dnt get disappointment after 1 month..followed by 1 gram protein per pound of lean body weight and total of only 60-70 gram fat per day and a lot of carbs as i am on gaining mode...followed by NO ALCOHOL :P ...and 8 hours of sleep... 

    G. one thing i forgot i am doing dumbell glute bridge in legs A ...instead of BARBELL because i cant lift that much in barbell , small plates of barbell are so small i wont fit between them so i wont be able to go under the barbell for that exercise so is it ok to use dumbell instead?? if not then pls tell me alternative exercise...

  • Posted On: 12-26-18, 8:18 pm (EST) #2

    what to do

    December 26, 2018, 8:18 pm
    Posted by: rexloud

    hey scott i started push pull legs this week and i did push a push b legs a its jst awesome i am loving it...but i got some questions...

    first of all i want to tell m doing directly month 3 wokrouts ....i mean i am taking only 1 day rest in between those... reason? the reason is in first month there are lot of circuit programs and i dnt like those circuits( the reason behind this is 1st i cant do those circuits in gym as everyone will laugh and the gym dnt have dat much space...2nd i dnt want to do that ! i want to lift something which makes me feel good...and i want a normal routing program which dnt have circuit..dats why i am doing directly month 3... and i am not complete beginner well still a begineer but not complete as i started gym 2 years ago then a lot of gap like 6 month straight or sometimes 10 month straight.. but i am regular from last 1 month... and i was training each muscle twice a week with 1 hour each muscle total of 2 hours per day !......

    now my questions are !....

    A. is it ok to go directly to month 3 and doing push A pull A legs A then push B pull B legs B....or i shud do only push A pull A and legs A in first month with one day rest only i mean????.....

    B. in push A i cant do properly *low to high cable fly*...i mean in first set hardly i am able to do 4 repition and in 2nd set hardly 2 repitition properly rest 2 repition i dnt know which body m using lol... and in 3rd set i can go high i am going only HALF high ...now my question is ... please tell me alternative exercise to this to get real pump in my chest...or if there is no alternative then is it ok to do half high cable fly in 3rd and 4th set... and in 5th set only little high???....

     

    C. one more question related to this is.. can i add 1 more extra exercise to get real pump in my chest ,bicep,back... as i was training real hard last month my bicep chest and back for about 1 hour now in this routing in push a as i told i was not able to do low to high cable fly i was not able to get that pump..and in pull A i felt it MORE IN FOREARMS THEN MY BICEPS... so again my bicep was not that much pumped...and same with back( mmm with back i was satisfied almost i mean i got that pump i think !)...now my question is can i add 1 more exercise to routing of CHEST AND BICEP?? if YES then pls tell me which exercise i shud add... and if i am adding 1 more exercise to chest shud i add 1 more to my back also??? as i am confused if my chest will be more bigger then back or maybe a disbalance of body that i dnt want...i mean i want proper body form with equal distribution of muscle mass...

    D. in pull B i there is a exercise i.e PULL UPS ...my wrist size is really very small and i was kind of skinny guy with 45 kg weight only now i have 57kg so i never tried pull ups and i cant even do a single pull up as i tried few times.... so please tell me alternative to pull ups...or if there is not any alternative then pls suggest me what shud i do...shud i skip COMPLETE PULL B and shud stick to PULL A only??....

    E. in legs A and LEGS B..there are two exercises for which there is no EQUIPMENT in gym... 1st is BOX JUMP AMRAP in legs A..2nd is SINGLE LEG DUMBELL STEP UP... so please tell me alternative for these or if there is no alternative then is it ok to skip them?? 

     

    F. my current chest is of 32 inch and bicep 11 inch so how much lean gain i can expect after one month??? i want to keep my expectation real so that i dnt get disappointment after 1 month..followed by 1 gram protein per pound of lean body weight and total of only 60-70 gram fat per day and a lot of carbs as i am on gaining mode...followed by NO ALCOHOL :P ...and 8 hours of sleep... 

    G. one thing i forgot i am doing dumbell glute bridge in legs A ...instead of BARBELL because i cant lift that much in barbell , small plates of barbell are so small i wont fit between them so i wont be able to go under the barbell for that exercise so is it ok to use dumbell instead?? if not then pls tell me alternative exercise...

    @rexloud

     

    If you have been training for 2 years (even on and off training) it's OK to be going to MONTH 2 or MONTH 3 straight away. But I wouldn't be worried about people laughing at you for circuit training. There's nothing funny about it really - it's a legitimate way of training that LOTS of people do. Also, you only need your body weight for them, or 1 pair of dumbbells or one barbell and you can do the circuit in one spot. But whether you want to do them or not is totally up to you!

     

    A) Starting with MONTH 3 is fine. It sounds like you've already started so you might as well carry on!

     

    B) Sounds like you need to lower the weight if you can only do 2 - 4 reps my friend. It's not always about lifting as much weight as possible - lower the weight to a weight you can handle for the rep range and you'll have a much better time estabilishing a mind-muscle connection and being able to get a pump.

     

    C) If you feel your pulling movements more in your forearms than your biceps, you can try using a hook grip, where you put your thumb UNDER the bar rather than OVER. That will take away some forearm engagement. For now I wouldn't worry about adding extra exercises. Like I said before, I think the first thing you need to do is lower the weight so you can hit your rep range, and work on your mind-muscle connection. Over time, if you hit a plateau, then adding extra exercises would be OK (or just doing MORE sets of the exercises that are already there).

     

    D) I'll link you to a video of pull-up progressions. You can use that to work up to being able to do full pull-ups!

     

    E) If your gym has benches, use those instead for both the box jumps and the step-ups.

     

    F) There's no guarenteed answer. Everyone is different. If you are eating in a surplus, training hard to get muscle breakdown and getting enough rest, then you will see as much growth as possible! Just be consistent and work hard!

     

    G) Using dumbbells for the glute bridge is OK! Just make sure it is still your glutes that are doing the work to thrust the weight up.

     

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