need a weight lifting program

[Sagefrancis]

Originally Posted by Relentless

why the 20 sit ups??? and that looks more like a bodybuilding routine.

i just suggested what i do. this hasnt got me big. and it wont get anyone big unless they are eating alot.
i do the 20 sit ups to keep my heart rate up, save time so i dont have to do them later, and get good abs.
any reason not to?

[Relentless]

alot

[Sagefrancis]

Originally Posted by Relentless

alot

like..?

[Relentless]

Originally Posted by Sagefrancis

i just suggested what i do. this hasnt got me big. and it wont get anyone big unless they are eating alot.
i do the 20 sit ups to keep my heart rate up, save time so i dont have to do them later, and get good abs.
any reason not to?

the core should be worked as a whole, the abs are just one part of the core, its like only training the bicep and leaving out the triceps and shoulders, there will be a higher risk of injury.

[Relentless]

Originally Posted by Sagefrancis

like..?

stiff legged dead lifts
glute ham raises

[Sagefrancis]

Originally Posted by Relentless

the core should be worked as a whole, the abs are just one part of the core, its like only training the bicep and leaving out the triceps and shoulders, there will be a higher risk of injury.

in between a few sets i do also put in side crunches for my obliques.
sorry that i didnt write that.

[Sagefrancis]

Originally Posted by Relentless

stiff legged dead lifts
glute ham raises

im realy not a fan of still legged dead lifts because of the strain they put on your lower back even if you have good technique. Glute-ham raises however are awesome, thanks for suggesting it.

[Relentless]

obliques are also just another part of the core.

you need to work rotational strength, lower back, abs, obliques......

[Relentless]

Originally Posted by Sagefrancis

im realy not a fan of still legged dead lifts because of the strain they put on your lower back even if you have good technique. Glute-ham raises however are awesome, thanks for suggesting it.

its because stiff legged dead lifts work the lower back.

[Sagefrancis]

Originally Posted by Relentless

obliques are also just another part of the core.

you need to work rotational strength, lower back, abs, obliques......

feel free to write him out your own workout plan. mine was only a suggestion.

[Nwil]

Originally Posted by Relentless

obliques are also just another part of the core.

you need to work rotational strength, lower back, abs, obliques......

that has to be the 50th time you've said that, lol.

Out of curiousity, do you do weighted sit-ups/crunches? For rotational strength, I'll typically do twists with a medicine ball. I used to do them with increasingly heavy dumbbells (25-35 lbs.), but then stopped because that had no benefit.

[yung-gun1]

Stiff Legged Deadlifts for the hamstrings and if you run alot and skip alot that should be enough for your calves really. If not run on your tippie toes.

Relentless: I think glute-ham raises are isolation as well.

[Relentless]

Originally Posted by Nwil

that has to be the 50th time you've said that, lol.

Out of curiousity, do you do weighted sit-ups/crunches? For rotational strength, I'll typically do twists with a medicine ball. I used to do them with increasingly heavy dumbbells (25-35 lbs.), but then stopped because that had no benefit.

i'm just trying to get the point across

i dont see the point of doing weighted crunches/sit ups, i dont even do crunches or sit ups at all anymore,

for rotational strength medicine ball twists are good so are dumbbell twists, there are also alot of body weight alternatives you can do for rotational strength, another good one i learnt here from orishaman is to throw full power hook at the heavy bag alternating from left to right hand.

when working rotational strength if you are using any sort of resistance/weights it has to be pretty light.

[Relentless]

Originally Posted by yung-gun1

Stiff Legged Deadlifts for the hamstrings and if you run alot and skip alot that should be enough for your calves really. If not run on your tippie toes.

Relentless: I think glute-ham raises are isolation as well.

no they are not

http://www.kvusa.com/wl/ghr3.jpg

http://www.kvusa.com/wl/ghr5.jpg

http://www.thesealquest.com/images/budspt/gluteham.jpg

they are extremely hard to do so make sure you have someone with you when trying these.

[Nwil]

Originally Posted by Relentless

when working rotational strength if you are using any sort of resistance/weights it has to be pretty light.

that's kind of what I was wondering.