weighted chinup
Member
I don't do any direct ab work myself. Front squat builds some pretty legendary core strength though haha, same with a few other compound lifts.
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- Thread starter Ozzy619
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4leafclover
New Member
Pretty much any squatting technique should have the core flexed.
FuriousWO
New Member
@weighted chinup I started weighed chin-ups today. Thanks for all the help with the back routine I'm significantly stronger now than I was 6-8 weeks ago
weighted chinup
Member
Excellent work Furious, you have made some serious improvements in strength in such a short amount of time, I am very impressed with your results. Keep up the good work, and you will be doing 2 plates for reps before you know it.
FuriousWO
New Member
Next up is weighted chest dips
jymis
New Member
Well just to contribute here is what I do currently. I fall in the beginner category as I don't have a year of lifting under my belt. But I have made some awesome gains when I look back at where I started in January. I do a full body workout MWF that goes like this
Back Squat 4x10
Stiff Leg Deadlift 4x10
Pull up normal width 3x4 I could only do one BW pull up when I started period
Pull up Wide 3x4
BB Row 4x10
Flat Barbell Bench 4X10
Standing Military Press 4x10
If I make all reps on all sets all 3 days I increase weight 5lbs the following week. If not then I keep with the same weight and try to complete all reps. With the pulls up if I make all reps I add one more rep to the sets the following week.
Back Squat 4x10
Stiff Leg Deadlift 4x10
Pull up normal width 3x4 I could only do one BW pull up when I started period
Pull up Wide 3x4
BB Row 4x10
Flat Barbell Bench 4X10
Standing Military Press 4x10
If I make all reps on all sets all 3 days I increase weight 5lbs the following week. If not then I keep with the same weight and try to complete all reps. With the pulls up if I make all reps I add one more rep to the sets the following week.
tHAT IS PLENTY ENOUGH OF ROUTINE TO STICK TO AND GUAGE YOUR PROGRESSION,I MAYBEE WOULD HAD THROWN IN BICEPS AND CALVES AT THE END BUT THANKYOU FOR SHARING AND KEEP UP THE WORK-PEACE.
jymis
New Member
I want to do calves but I lift at home and my biggest issue is lack of equipment. I have a cheap little standard bench and weights. Its a 6ft bar and with all weights loaded I have a grand total of 210 lbs. An upgrade is much needed as I have exceeded that capacity on my squat. But I just can't get a good calf workout on flat ground with such minimal weight.
FuriousWO
New Member
Can always do calf lifts with barbell in your hand, not ideal but it works. Same w seated lay the bar across your knees
jymis
New Member
Thanks @FuriousWO the seated with barbell across my knees has never occured to me. Consider that added!!
FuriousWO
New Member
And keep it up bud, I came back to working out this year and have made some really good strength gains
jymis
New Member
I'm pretty sure I'm hooked! I love the changes I see not only in my body but also my outlook on life in general. Its just made me a harder worker on the job, more patient as far as waiting for results I want. Its been such a blessing.
jymis
New Member
Ok no more excuses for lacking in the calf department. I guess this would double as a good core movement as well since the balancing of the weight up no your toes would activate it pretty good I think.
Ozzy619
New Member
I didnt watch the whole video, but a good tip for calves is to explode up on your raises with moderate to heavy weight, almost like a jumping motion. Youll get full rom and better overall mass and definition.
Ozzy619
New Member
Does anyone do the farmer's walk? Do you really think its a good workout to develop the traps and shoulders? My traps are lagging big time and looking for something to give me mass. Shrugs dont do shit for me. Lets see the best shoulders/traps routine you have.
I have seen an old workoutbro use those and his traps and forearms did grow...he was also walking with 100lb hex dumbbells..hope that helps.
Blacken
New Member
I used to have to carry shopping bags of 10-20 bags of groceries home for 25-30 blocks when my Mom got divorced since we couldn't afford a car. That is sort of like farmer walks burns the hell out of your traps. So I'm going to say I think it would work. Also you'll get hell of a lot of grip strength.
FuriousWO
New Member
@tileguy123 does farmer walks and his traps are pretty spiffy
Ozzy619
New Member
I seen a dude doing them the other day and it gave me the idea. Ill do anything to make my traps bigger even if it means walking around the gym with hundos.
