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mjc928
mjc928 g Mike Conroy
15 Post(s)
15 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2014
Posted

I was curious to know if the same rules apply to body weight exercises as with lifting weights? Ie having a chest day or pull/push days. Thanks.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: mjc928

I was curious to know if the same rules apply to body weight exercises as with lifting weights? Ie having a chest day or pull/push days. Thanks.

Hey @mjc928!

 

Well with body weight exercises you aren't exerting the same amount of energy with your exercises, so generally you want to target more than once muscle group to get a good burn and pump.

 

That being said, if you spent a workout doing push ups, decline push ups, dips etc, that would still be a great chest workout. The only problem I could see hapenning is that you run out of exercises for a certain body part, but you can always just do more of the same exercises.

 

If you are going for muslce gain, I would say have some sort of split with plenty of volume, whether it be one muscle group or push/pull/legs is up to you. If you are after fat burning, do total body circuits. Have a play around and see what sort of results you see with different methods.

 

Jordan

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mjc928
mjc928 g Mike Conroy
15 Post(s)
15 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2014
Posted

I was thinking of doing a workout routine that consisted of stations. One would consisted of using a punching bag for punches and kicks, one using a pull up tower/body weight (pull-up, dips, squats, push-up, and core movement) and the last using dumb bells for compound movements. I want to do this 3 times a week. It's just a matter of pairing exercises that's got me kind of stumped. I don't if I should be concerned about overworking certain muscle groups.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: mjc928

I was thinking of doing a workout routine that consisted of stations. One would consisted of using a punching bag for punches and kicks, one using a pull up tower/body weight (pull-up, dips, squats, push-up, and core movement) and the last using dumb bells for compound movements. I want to do this 3 times a week. It's just a matter of pairing exercises that's got me kind of stumped. I don't if I should be concerned about overworking certain muscle groups.

If you did this circuit type training 3 times a week, there would be no issues what-so-ever I don't think.

 

It depends on how many exercises you would have for each body part. Given you will be training them three times a week, you wouldn't need to jam like 20-30 exercises for one muscle group into one session. Instead you can split it up over the three workouts.

 

When you say pairing the exercises has got you stumped, what do you mean? Are you planning to do supersets for two or three different muscle groups, or are you just going to bounce from one exercise to the other until you have finished a round?

 

Are you going to do one day of training, then one day off and repeat to get your three workouts in during the week?

 

Jordan

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mjc928
mjc928 g Mike Conroy
15 Post(s)
15 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2014
Posted

Hey Joe

 

I'll be working out 3 days in a row. I'm thinking of doing something like:

 

100 punches (double punch, left hand in front first for 50 then switch to right hand for 50). 10 kicks per leg. rest 30 secs-1 min. move to next station. The next station will consist of bodyweight exercises of one of each for legs (squats or lunges), chest (push-ups), and back (pull-ups) 10-20 reps per move. 30 secs-1 min rest. Then for weights I'm thinking of doing something likedeadleft, chest press and rows as my compund movement. 3-5 rounds total, 1-2 minutes rest between rounds.

 

I'll be doing a different movement each day to give some variety (ie squats on day 1, lunges day 2, etc), For weights I'm thinking 1 compound exercise should suffice then maybe pair it with like biceps/triceps/shoulders.

 

what do you think?

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: mjc928

Hey Joe

 

I'll be working out 3 days in a row. I'm thinking of doing something like:

 

100 punches (double punch, left hand in front first for 50 then switch to right hand for 50). 10 kicks per leg. rest 30 secs-1 min. move to next station. The next station will consist of bodyweight exercises of one of each for legs (squats or lunges), chest (push-ups), and back (pull-ups) 10-20 reps per move. 30 secs-1 min rest. Then for weights I'm thinking of doing something likedeadleft, chest press and rows as my compund movement. 3-5 rounds total, 1-2 minutes rest between rounds.

 

I'll be doing a different movement each day to give some variety (ie squats on day 1, lunges day 2, etc), For weights I'm thinking 1 compound exercise should suffice then maybe pair it with like biceps/triceps/shoulders.

 

what do you think?

Sounds pretty good man!

 

Maybe throw in a direct ab exercise as well. Obviously you will be working your core with the compound movements and such, but nothing beats a direct exercise to really work your abs.

 

Variety is definitely a good idea. You don't want your workout to get stale and boring. If you want a really good burn, try doing the circuit only resting in-between rounds, so that you go from exercise to exercise with no rest. Don't be worried if you can lift as much with the weight, the idea is to get fatigued to maximise your fat burning.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
mjc928
mjc928 g Mike Conroy
15 Post(s)
15 Post(s) Gender: Male Goal: Lose Fat Date Joined: September 9, 2014
Posted

Yeah I was thinking of doing a few ab exercises. I have an ab wheel I was going to use, hanging leg lifts and probably those crunches where you you bring your elbow to opposite knee (I forget what they're called). I'm sure I can defintely mix it up too. Thanks for the feed back!

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: mjc928

Yeah I was thinking of doing a few ab exercises. I have an ab wheel I was going to use, hanging leg lifts and probably those crunches where you you bring your elbow to opposite knee (I forget what they're called). I'm sure I can defintely mix it up too. Thanks for the feed back!

No worries!

 

Ab wheels are great, it really works your entire core including your transverse abdominus.

 

Were you talking about alternating abdominal kicks?

Jordan

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JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: mjc928

https://www.youtube.com/watch?v=hlcQQdYSJgY I was refering to these but those look good too.

Nice, that will be a good one for really targeting your obliques.

 

Tear it up! #HTH

 

Jordan

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muscular strength
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