I Try To Keep It Simple...

[VingTsunMonkey]

Monday, Wednesday and Friday:

3 sets, 2 to 80% max effort and 3rd at NEAR failure

I only have 1 40lb dumbbell.. so I use that for any dumbbell exercises

Crunches
Oblique crunches
Knuckle pushups
Bent over rows
Arnold Presses
Preacher curl (over the back of my couch lol)

Tues and Thurs:

Pistols
Lunges
Exercise bike
Punching bag for 20 minutes

That's it. Whaddya think?

[-TM-]

pretty nice, wow 20 mins on punching bag good job.

maybe add some burpee's somewhere they are amazing cardio.

i only hit my punching bag for 5 minutes =[

do you take boxing kickboxing or any martial arts? or just punch for cardio/practice?

[Moonduck]

*points at the original poster's name* :-D


That said, it looks like a solid workout to me.

[Phanatic]

" Stick to this routine and you will make drastic changes in body weight, strength, and muscular endurance. You can also make fun of any martial artists or enlisted men you know, as you're probably stronger than them."

Obviously, the people at that website know nothing of functional strength, or the purpose of martial arts.

[koltz]

" Stick to this routine and you will make drastic changes in body weight, strength, and muscular endurance. You can also make fun of any martial artists or enlisted men you know, as you're probably stronger than them."

Obviously, the people at that website know nothing of functional strength, or the purpose of martial arts.
functional strength lmao

was that "doing a 1 RM squat after a marathon"
or was it "curling on a bosu ball"?

you get stronger in one thing it carriesover to the rest unless theres another factor ivolved like balncing or endurance which isn't strength

[Moonduck]

Obviously, the people at that website know nothing of functional strength, or the purpose of martial arts.

The ability to move your own bodyweight through a variety of planes with ease is by default functional strength.

[Phanatic]

I'm just saying, the guy on that site acts like strength is everything in a fight. People dedicated to martial arts, or in the army, develop strength and endurance for combat, but they also know how to fight. Like when the gracie family fought in UFC, 280 pound wrestlers got owned by 180 pound BJJ practicioners.

[Phanatic]

I'm sorry if I came off as arrogant before - I came to this site because I want to get fit and strong, I just want to listen to people who are experienced and fit themselves, like you guys. You guys obviously know a lot more about the subject than I do.

[Phanatic]

Oh $hit, all this time I thought I was posting in this thread
http://bodyweightculture.com/forum/posting.php?mode=reply&t=443
talking about this routine
http://www.teenbodybuilding.com/steh7.htm
Excuse my stupidity.

[Phanatic]

By the way - 20 mins on the punching bag is pretty impressive.

[koltz]

Obviously, the people at that website know nothing of functional strength, or the purpose of martial arts.

The ability to move your own bodyweight through a variety of planes with ease is by default functional strength.
more like the ability to make pavel tatsulines $$$$$

functional strength is a myth , spesific strength only exists

[BazUK]

Add some one arm:

Rows
dumbell swings
snatch
c&j

Hold it between you ankles when you do dips/pull ups etc

Baz

[Moonduck]

functional strength is a myth , spesific strength only exists

What do you mean? I define functional strength as strength gained from compound movements of various sorts. the sort of movement that activate the various supporting muscles and generally require a solid range of movement.

As to only specific strength, I can't say that I agree with you there. Doing weighted squats will improve your deadlift. Doing weighted lunges will improve your clean and jerk. Doing bench presses will increase your triceps press, etc. In each case you have a movement whose strength benefits are useful across multiple other movements.

[koltz]

It's called carryover ,

actually if you only do weighted squats and try to set a PR in deadlifts after not doing anything related for long time your in for big tendonis and back pain

theres a more porofetional term for what you mean is "functional strength" I can't spell it right though =\

[Moonduck]

It's called carryover ,

actually if you only do weighted squats and try to set a PR in deadlifts after not doing anything related for long time your in for big tendonis and back pain

theres a more porofetional term for what you mean is "functional strength" I can't spell it right though =\

Okay, so we're just having a difference in terminology.

As to squats/deadlifts, the assumption is that you are doing both properly. They're complimentary movements.

[kawana]

what are:
dumbell swings
snatch
and C&J?

wheres a link where it has these definitions??

[VingTsunMonkey]

Agreed. I have no idea what those 3 things are. I assume C&J is clean and jerk?

I go for gross compound movements. I try and slam every muscle in one go as I can versus trying to isolate specific muscles. It takes too long and you tend to forget the smaller stabilizers, which for a martial artist like myself isn't a good thing. Isolation movements are find if you really want to bring out a certain muscular feature, but if you're looking for pure power IMO they're essentially useless.

I live by this bodybuilding rule: If you want to get big, eat big, lift big, and sleep big.

[Moonduck]

Here's a link (http://www.stumptuous.com/cms/displayarticle.php?aid=82) that has pics and explanations of both Dumbell swings and snatches.

(I don't know much about the link or the site, so take it with a grain of salt. It was the first site I came across with pics on Google)

A clean is taking the weight from the floor to resting essentially across your upper chest. The jerk is the movement that takes it from there to the sky. Put them together and you have the Clean and Jerk.

Both the snatch and the C&J are Olympic style weightlifting. Really good stuff, explosive, and challenging. Look for it on google for a better description than I gave.

[BazUK]

Dumbell swing: http://media.crossfit.com/cf-video/kettlebell.wmv - use a dumbell instead a kettlebell.

Clean & Jerk: http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv

Snatch: http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv

Baz