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Post by Zen, UKPKA on Jan 30, 2007 0:01:36 GMT
i want this thread to be SPAM FREE other wise there will be a price to pay..SERIOUSLY
anywho..i wonna know what people get up to when there not out practising the movement we all no and love...Parkour....
do you use weights and work out or condition personaly i do both but atm im working on my weight training coz i wonna gain a bit of muscle but i still condition when i get the chance
for example....my weight training routine
4 sets of 8 on triceps
4 sets of 10 on biceps
4 sets of 8 on shoulders
4 sets of 8 on upper back and chest
my conditioning routine
4 sets of 8 press ups
4 sets of 8 dips
2 sets of 50 carf raises
100 sit ups
5 minute run
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Post by Ronin-ukpka admin on Jan 30, 2007 8:38:10 GMT
i do weight training as well, for your weights routine dean, try concentrating on one muscle group per session for isolation and to really overload the muscle.
for example, a chest session might consist of;
*flat bench press-4 sets of 6 *incline bench press-4 sets of 6 *decline bench press-4 sets of 6 *dumbell flys-3 sets of 8 *flat dumbell press-4 sets of 8
try and work at about 70%-80% of your one rep maximum to gain size and mass. do 6-8 reps, and you should be heavily spotted on your last 2 reps of each exercise. you have to overload the muscles in order for them to tear, repair and grow.
also, try and work antagonistic muscles, as in chest on day 1, arms on day 2. as most chest exercises(press), use the arms(triceps) antagonistically.
just a couple of ideas.
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Post by ANTISFIT on Jan 30, 2007 11:33:52 GMT
i mainly just do any thing that comes to mind. i don't do specific training days for a certain area of the body, i try to include it all in one night.
i do:
5 pull ups.. dead hang 5 chin ups.. dead hang wide/middle/close grips variations, and i do lots of these per night. also i do as many press ups on my bars as possible as often as i can. 50 sit ups.. then 20 crunches. then i use barbells doing things like bicep curls, tricep lifts, abdominal curls and such, and sometimes calf raises using the barbells. also, frog stands, trying to hold them for as long a time as i can, as many times as i can. Then i do 25 single leg calf raises on each leg, using a ledge for balance. Also, sometimes i try to do hanging sit ups, increasing in number by 5 every night. so far 25.
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Post by crawty on Jan 30, 2007 15:22:50 GMT
Antony your should defiantly increase your sit ups and calf raises reps!
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Post by ANTISFIT on Jan 30, 2007 15:42:22 GMT
i stopped for a while, and am coming back to them now.
at first, I was doing sit ups really wrong, and so have only just started doing them right.
i was using my arms, swinging them to lift me up, doing no real exercise, but now i do them properly, and so will increase soon.
calf raises: the leg muscle started to go down, so i'm starting to build it up again.
as soon as i'm comfortable fully with it all, i'll increase the amount by 5 or so each night, like with hanging sit ups.
Also, i have this sheet for barbells, so i use that for conditioning, it has things in like closed leg squats, wide leg squats, laing close grip ones, laying far grips and do on. helps with all the arm muscles and some that help legs and abs and other places.
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Post by Zen, UKPKA on Jan 30, 2007 20:44:26 GMT
wow this is interesting...
thanks for the info gav il keep that in mind
nuff love.
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henryt
Community Member
Dean lover
Scoot Gainerflash
Posts: 92
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Post by henryt on Jan 30, 2007 21:27:40 GMT
I'm not so concerned with gaining anything else but functional strength, so it's mostly bodyweight training for me. I occasionally touch weights. You know the usual, L-seats, squats, handstand push ups (clapping handstand push ups are HARDCORE!), calf raises, leg raises, declining sit ups, etc. I hardly do any repetitions more than 10 or 15, anything more is just building endurance. Low reps, high weights, for the win! Then i do 25 single leg calf raises on each leg, using a ledge for balance. Pistol squats are nice and all, but attempting that amount of reps? You're putting lots of weight on one knee, which has to stabilize itself, while flexing to the extreme because you're almost touching your ass to the floor. But if your knee hasn't given out yet, then nevermind. An alternative are weighted squats. With two legs you have the weight evenly distributed, support from side to side, and you're symmetrically even. Edit: I forgot two important things. Cardiovascular exercises & diet. Valuable if you want your muscles to stand out!
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Post by ANTISFIT on Jan 30, 2007 21:34:32 GMT
calf raises are when you lift your toes up off the floor, till your doing tip toes, not like pistols. You lift up slowly, control it at the top, then slowly lower down untill your heels touch the floor but do not rest.
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Post by Zen, UKPKA on Jan 30, 2007 22:46:08 GMT
WRONG!...you lift your heels
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henryt
Community Member
Dean lover
Scoot Gainerflash
Posts: 92
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Post by henryt on Jan 30, 2007 23:11:42 GMT
Ah, my apolgies Ant. I mis-read, I thought you meant pistols on your toes >.<
Anyone use any Plyometrics routines?
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Post by Ronin-ukpka admin on Jan 31, 2007 7:55:37 GMT
the main reason for concentrating on one muscle group per session is so that your muscles have time to recover. when you work a muscle you should overload it to the point that it actually tears(for growth), muscles then grow during the recovery period.
a couple of tips for you ant. *pull ups- increase your reps and sets, try weighted pull ups. *press ups- try incline press ups with your feet raised off the floor. also try different hand positions, close grip/wide grip/diamond/etc. again try adding weight. *sit ups- variation is the key here, sit ups, crunches(weighted!), leg/knee raises, dumbell side lifts, twists, elbow to opposite knee sit ups. the main thing is to work on the lower abs as crunches barely affect the lower 4 so its all about the leg raises! *for biceps and triceps, try and use dumbells to isolate the muscles, my personal favorite for biceps is concentraion curls!
the main things that seem to be missing from your routine are chest exercises and to a lesser extent, back exercises. for chest, put your barbell to good use and start pressing, flat/incline/decline, also dumbell presses and flys. for back, keep up with the pull ups but add weight, also you could do dumbell/barbell rows, and hyperextensions, goodmornings and deadlifts for lower back strength.
just a few ideas for you ant. im impressed with the extra effort you seem to be putting in recently so i thought id put some effort into a post to help you out. try a few things and let me know how you get on.
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Post by crawty on Jan 31, 2007 8:07:36 GMT
Good post Gav.
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Post by ANTISFIT on Jan 31, 2007 15:17:39 GMT
thnks for that gav, will do alot of that tonight. :-) i'll post again tomorrow to tell how they felt.
(at)dean: i believe calf raises are when you go up by your toes, whereas shin raises are the ones when you go up by your heels, but i rarely do those as i lean back alot.
anyway thanks for the tips gav, will print that off and do them.
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Post by Ronin-ukpka admin on Feb 1, 2007 13:05:29 GMT
no probs
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Post by ANTISFIT on Feb 1, 2007 19:14:12 GMT
i didn't know alot of the exercises on there, which i could ask you about when i next see you or something. leg raises, barbell presses, flys, barbell rows, hyperextensions, goodmornings, deadlifts etc.
other than that last night i did arm working. 5 repetitions of 5 pull ups 10 pressups 10 wide grip 10 close grip 10 diamond 10 legs off ground 10 bicep curls 10 weights from floor pushing up (close grip) 10 on floor up (wide grip)
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