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2005/09/14, 12:30 PM
in one of the posts below wrestler recommended full body routine, what would be a routine you would suggest.
currently, my TBT 3 day routine looks like this:
Squats (day1) / Deadlifts (day2) /w calves
Back - bent over rows
Chest flat bench
Shoulders
Arms.
should I switch exercises on day 2 and 3
for bb1fit, what’s wrong with glutamine?
I thought all of you guys here recommend it.
I was thinking about getting it.
thnx
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2005/09/14, 04:59 PM
There is much evidence that oral glutamine is destroyed for the most part in the gut. Most all of the studies refer to infectable glutamine.
Having said that, it may have some benefit for immune support in a some fashion, but it is a bit of a cost prohibitive dose.
The only time I would recommend it and then I am hesitant if calorie deprived like a hard contest diet. Most anything may be of some benefit at that point.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/09/14, 04:59 PM
Should be injectable...man, I wish we had an edit function!
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/09/15, 12:28 PM
thnx bb1fit... at least one thing where i can save some $$$
and thnx for the info on home made ZMA...i can feel it working, my sleep is much better.
it`s weird when I was using brand ZMA PM I was getting a good sleep and was tired in the morning.
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2005/09/15, 07:44 PM
Do the bench before rows... Most of the time. Sometimes it can be good to prefatigue, but your lats are very important in stabilizing the bench press.
I am glad to see that you are using compound movements. In a TBT routine, there is no real room for isolation movements.
Another reason to switch, is that You are squatting and then doing bent over rows, which is doubling up on the lower back, even though rows are primarily an upper body exercise.
Deadlifts: An awesome exercise, my favourite... But far too easy to overtrain. Do it once every week to 2 weeks at most. Try good mornings, powercleans, front squats, etc as other lower body exercises. Box squats would also be a good alternative.
One key with TBT is to make sure you are in and out of the gym in under an hour. That way you keep test levels up and cortisol levels down, which start to rise after approxiametly 45 minutes of intense exertion.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/15, 07:48 PM
that should say: "even though rows are an upper BACK exercise"
Another last thing, and then im done, I swear: Try alternating between rows and pull ups, it will work 2 seperate planes of motion. That will give you better results and allow different muscles to recover in between.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/17, 11:12 AM
thnx wrestler...
would you have a specific routine that I could follow?
i need some directions as for number reps, sets and how long should i wait between sets?
(I`m going into my second month of coming back after 8 months...so my goal is to get some strength.)
and what do you think of supersetting cable rows with lats I did that yesterday and that felt pretty good....but i don`t if that`d be consider overtraining
also sometimes I feel like i`m running out of time. Usually i drop the arm workout and leave it for the next the workout.
Do you think I should split into a 2-day routine?
sorry for all the questions but i found you advices very informative
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2005/09/17, 04:51 PM
The best routine is one that you create to meet your needs.
Basicly, what you are doing is good, just make some of the modifications I gave you. To build strength, look for lower reps with longer rest between sets.
I dont usually do arm work. I get all my arm work from benching, rowing, pulling, and rock climbing and wrestling. Cut back on the number of exercises your doing. With a TBT routine, there is not as great a need for a large number of movements.
The good thing about TBT, is that you can still target a certain muscle group. TBT works because even though it is lower volume, it is high frequency. So lets say you are doing Monday Wednesday Friday, Wednesday could have an emphasis on arm work, while Friday might be predominantly Legs.
Just dont miss out on trunk and rotator cuff training. Include it at least once a week.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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