Which Would You Try?

[Blank_Dave]

I'm looking to mix up my training a bit, since my old routine was getting a bit stale. The one that I'm currently rolling into is a modified one from Robert dos Remedios, the other is the one listed as Robert Downey Jr's from the Avengers. Both use two day splits.

1)dos Remedios' (Reps*sets)
You'll notice most of the exercises are followed by an explosive type movement as well. Abs will vary and will frequently include hyper-extensions. I can also switch out most of the blow moves with single limb versions as well...Even the deadlift.
Day 1
Box Jumps 5*4
Squats 8*4 followed by Squat Jumps *5
Bench Press 8*4 followed by Plyo Pushups *5
Incline Press 8*4 followed by Medicine Ball Passes *5
Military Press 8*4
Shrugs 8*4
Abs

Day 2
Jump Shrugs 5*4
Romanian Deadlifts 8*4 followed by Squat Jumps
Pull Ups *8 followed by Ball Slams *8
Bent Over Row 8*4 followed by Ball Slams *5
Face Pulls 8*4
Calf Press 8*4 followed by Pogos *5
Abs

2)IronMan Workout
Lifted directly from one of many sources. And yes, I do have access to a suspension trainer.

Upper Body:
Band Squat 4 x 8-12
Hamstring Curl 4 x 8-12
Leg Press 4 x 8-12
Suspension Trainer Lunge 4 x 8-12
Suspension Trainer Superman Squat 4 x 8-12
Romanian Deadlift 4 x 8-12
Sandbag Squat 4 x 8-12
Kettlebell Swing 3 x 40

Lower Body:
Weighted Pullup 3 x 8-12
Weighted Dip 3 x 8-12
Swiss Ball Bench Press 3 x 8-12
Low Row 3 x 8-12
Cntinuous Tension Dumbbell Shoulder Press 3 x 8-12
Bosu Ball Pushup 3 x 15-20
Suspension Trainer Row 3 x Failure
Suspension Trainer Row 3 x Failure
Lateral/Front Shoulder Raise 3 x 8-12
Sand Bag Power Throw 3 x 12-15

Now to wait for Maurice to weigh in.

 

[a 1 player]

I would do the one that is the most different from what you are doing now. If you are going to change your workout, go big and change everything.

 

[DJ]

I would do the one that is the most different from what you are doing now. If you are going to change your workout, go big and change everything.

What he said.

 

[Dan]

I would do the first one for the month of June and then do the Iron man for the month of July. I think you can't go wrong by shocking the body. I too am curious to see what Bosco thinks.

 

[HOG]

Ironman.

 

[Maurice Boscorelli]

I personally like the first routine better. Probably because I'm an old school type of guy I guess.

You didn't really mention what your TUT (time under tension) is or your rest periods in between sets but I'm sure it is well thought out.

I'm not a fan of kettle bells or bosu ball training per se. Unless you are training for a specific sport that is. MMA comes to mind.

I have a TRX myself and use it for ab training mostly but have had trainee's use it in their programs.

I see all these gadgets in the gyms these days but also remember a time when we didn't have these things and guess what? I would say on average the serious trainers back in the day were in better shape and were stronger. Go figure.

Fred Hatfield, a world record power lifter in his day used to say '' just lift the f@cking weight'',lol. You know what he had a point. Sometimes we can over think this whole thing and confuse ourselves.

For my money stick to the basics, squats, benches, deadlifts, power cleans, pull ups and dips.

Variate your reps, load and tempo. And for God's sake take a break every few months to let your body recharge.

Both these routines will work for you because like ''Player'' said they are new for you and your body will welcome the change. It will forced to adapt and that is what training is all about. Forced adaptation.

 

[Blank_Dave]

I try to keep my rests to 60 seconds, though I tend to drift higher on some of the 'heavier' lifts (is squats and benched) as I wiggle around to get into position.

I try to explode up, so 1-2 seconds lifting, and try for 3-4 seconds lowering. Or at least I try to.

As for the 'fun stuff' like the TRX, bosu and balance balls, I see them as tools not as end all be alls.

And remember, I am a kick boxer.

PS There is also the option of stealing bits from one and replacing parts of the other.

 

[Blank_Dave]

Forget to add on the dos Remedios workout curls and tricep work 8*4 on the appropriate days as well.

 

[Madman]

I'm reading this and breaking a sweat. Bliss, throw me a towel!!

 

[BEER]

I would just get laid and skip the training. Free hugs :BigHug: :-Cool/"

 

[flyingboy]

Don't know what your goal is. If you want something more than buff up, you need to have enough agility workout in your routine.