Holes In This Regiment

[Mr. Somebody]

Because i will be having a child soon, im not sure ill have as much time as id like to maintaining my physique so im curious what friends think about this excercise regiment i will be deploying to my body and what muscles if any do you think will suffer because of this. Ill basically be going to the gym twice a week do to

Gym day 1
6X6 sets of squats (heavy)
2 other leg excercises
3 ab excercises
3x8 pullups

Gym day 2
Dead lifting (heavy) 6x6
3x8 pullups
3 ab excercises

2 days a week at home.
Jumprope for 30 - 45 minutes


What muscles do you think will suffer because of this regiment. Im not that concerned about having a bulky chess.

 

[im12whatisthis]

You're going to look weird as shyt without any chest or delt work brah. You have to have balance in your routine to avoid injuries, 2 - 3 days a week should be fine to maintain.

day 1
squats 5x5,1x8
bench 3x5,2x8 superset w/ pull ups
rows either 4x8-12 or 5x5
abs

day 2
deadlifts 5x5
some other leg exercise 3-4x10-15 (lunges, step ups, leg press etc)
press (db, bb, military etc) 4x8-12 or 5x5 superset pull ups (or incline bench press 3x6-10/superset with side delt raises @ 10-15 reps// super set pull ups with leg exercise then)
ab circuit (pick 4 exercises 10-20 reps, 2-3 circuits, 1-2 min rest)

Should be about 40 mins of work, if you have extra time you can add in curls, dips, tricep, more abs, lower back, flies, box jumps (5-8 sets x 3-5 reps) etc.

 

[Mr. Somebody]

You're going to look weird as shyt without any chest or delt work brah. You have to have balance in your routine to avoid injuries, 2 - 3 days a week should be fine to maintain.

day 1
squats 5x5,1x8
bench 3x5,2x8 superset w/ pull ups
rows either 4x8-12 or 5x5
abs

day 2
deadlifts 5x5
some other leg exercise 3-4x10-15 (lunges, step ups, leg press etc)
press (db, bb, military etc) 4x8-12 or 5x5 superset pull ups (or incline bench press 3x6-10/superset with side delt raises @ 10-15 reps// super set pull ups with leg exercise then)
ab circuit (pick 4 exercises 10-20 reps, 2-3 circuits, 1-2 min rest)

Should be about 40 mins of work, if you have extra time you can add in curls, dips, tricep, more abs, lower back, flies, box jumps (5-8 sets x 3-5 reps) etc.

I think the pushups i do at home and the jumproping will help with the deltoids.

O, and did i mention i do, Brazillian Jiujitsu.

 

[Rick Roller 10]

One of the best workouts for working many muscle groups, is dips. Add those to your routine and you will be fine.

 

[Serious]

I think the pushups i do at home and the jumproping will help with the deltoids.

O, and did i mention i do, Brazillian Jiujitsu.

Definitely hit them dips. I subset with pull-ups and alpha male, anyone who gets in my way...
Push-ups are great, but I'd still throw in a press.

I'm not a big bencher, but I'll at least hit a couple sets of 225x8..

Presses work wonders for upper body development. overhead presses are completely underrated...


Also can you DL and Squat in the same day?

This will really turn you into a beast. The trick is resting and listening to your body. Might even have to scale back the weight.

Weight doesn't mean sh*t in my opinion.

It's all about the force behind it...

F = MxA

Force = Mass x Acceleration...

You have mass, sohh just focus on acceleration...

Even if you're just dead lifting 3 plates, the velocity at which the weight is being moved, is the true indication of strength

 

[LastKING_BLU]

gotta hit chest and throw some arms in there. since you are doin jujitsu you want to get strong upper body wise

 

[Tom]

I hope you're married if you're having a child


anything else would be demonic activity and living in sin

 

[krackdagawd]

I would throw a bit of chest on there to be safe bruh it might be difficult to hit the gym the first few months because you will hardly be sleeping but after that you'll be good.

Congrats breh hope it's a son.

 

[TLR Is Mental Poison]

+1 on congrats

Def keep it balanced... every pull motion (pull up, row) shoudl be balanced by an equal amount of pushing (bench + shoulder press)

 

[Mr. Somebody]

Definitely hit them dips. I subset with pull-ups and alpha male, anyone who gets in my way...
Push-ups are great, but I'd still throw in a press.

I'm not a big bencher, but I'll at least hit a couple sets of 225x8..

Presses work wonders for upper body development. overhead presses are completely underrated...


Also can you DL and Squat in the same day?

This will really turn you into a beast. The trick is resting and listening to your body. Might even have to scale back the weight.

Weight doesn't mean sh*t in my opinion.

It's all about the force behind it...

F = MxA

Force = Mass x Acceleration...

You have mass, sohh just focus on acceleration...

Even if you're just dead lifting 3 plates, the velocity at which the weight is being moved, is the true indication of strength

:haha o friend. I DL, squat then train jiujitsu.

When i do sets i do them with force like you're saying. I agree with you here, friend. When i take 1 knee on the bench and work lats with a dumb bell i really punch the weight down and pull it back, really getting that snap action. I like to simulate fighting when i lift. I think i can DL and squat in the same day 2 days a week.


My new super duper set is 30 pushups x 8 pullups x 20 ab wheels from the knees down belly close to the floor - rest - repeat 3 times.

My pullup bar on the door converts to a dip bar so i can do that 2. That bench though, i just dont know. I think the pushups and pull up variations will have to do for chest. I dont want an inflated chest. Makes friends tired when im training. Thanks for the advice though, friend.

 

[Mr. Somebody]

gotta hit chest and throw some arms in there. since you are doin jujitsu you want to get strong upper body wise

My pullups and jumprope will have to suffice for arms. I just cant do everything. My bench increased from doing tons of pullups Im at the point now where im on the pullup bar like im reclining on a sofa, leaning back bringing my chest to the bar.

 

[Serious]

:haha o friend. I DL, squat then train jiujitsu.

When i do sets i do them with force like you're saying. I agree with you here, friend. When i take 1 knee on the bench and work lats with a dumb bell i really punch the weight down and pull it back, really getting that snap action. I like to simulate fighting when i lift. I think i can DL and squat in the same day 2 days a week.


My new super duper set is 30 pushups x 8 pullups x 20 ab wheels from the knees down belly close to the floor - rest - repeat 3 times.

My pullup bar on the door converts to a dip bar so i can do that 2. That bench though, i just dont know. I think the pushups and pull up variations will have to do for chest. I dont want an inflated chest. Makes friends tired when im training. Thanks for the advice though, friend.

Nice sub-set

You should be ok without benching. It's the least important compound exercise.

Between Pull-ups, dips and squats, your upper body should remain intact.



feel free to mix up the variations of push-ups:
incline, decline,regular,diamond(do a square instead)

 

[Serious]

gotta hit chest and throw some arms in there. since you are doin jujitsu you want to get strong upper body wise

we all know the benching is overrated...

I have more respect for someone who can do 15+ consecutive pull-ups, vs bench 315...

 

[MMS]

if you enjoy pushups try hip pushups

you shouldnt rely on regular pushups alone

you need something there

imo dips or hip pushups(or bench if calesthinics arent preferred)

 

[LastKING_BLU]

My pullups and jumprope will have to suffice for arms. I just cant do everything. My bench increased from doing tons of pullups Im at the point now where im on the pullup bar like im reclining on a sofa, leaning back bringing my chest to the bar.

fasho then

we all know the benching is overrated...

I have more respect for someone who can do 15+ consecutive pull-ups, vs bench 315...

i didnt say bench. chest = bench, incline, decline, flys, push ups, shoulder press to an extent, etc. push ups can only take you so far imo

single arm db bench would work for striking movements