what do you do

[luv2bfit]

How many different exercises do you guys generally do in a workout? I usually do anywhere from six-eight, not including cardio. Any of you do a cycling routine in Pavel's book "Power to the People." I wanted to try doing linear cycling.

[luv2bfit]

has anyone read the book? At least answer that question

[HtTKar]

Ok,
I have not read that particular book. I have read Naked Warrior and have read many, many articles on dragondoors website, and I do many excercises illustrated in that book. Pavel really knows what he's talking about in my opinion. I usually start out with 25-40 minutes of cardio (biking, eliptical, jump-rope, or running), I then do bag work until I feel my muscles really warming up. Stretch for a little bit until I cool down. On upperbody/ab days I average 12-14 different excercises with weights. On Lowerbody/Ab day I average about 7-8 excercises with weights, as I dont want my hamstrings to get too tight. These are supplemented with pushups, situps, and modified squat thrusts (I dont know the name, but they are squat thrusts that include a pushup when down, and then jump). Also since I regularly excercise with a partner; when I'm not using the equipment, I do more bag work. I quickly go from one exercise to the next, even weighlifting is cardio. By the time I'm done, I feel pretty good. Some days, I'll do this a couple time a day, especially if someone else shows up that wants to exercise a little. At the end of every workout, I usually stretch a little more, drink some water, and do some cool down exercises before stopping.

[luv2bfit]

HtTKar,

Hey thanks for the response. I really appreciate it. I usually do about 8 exercises 3 times a week, not including cardio, and I was wondering if that would be too much for his cycling program. In this power to the people book, it seems like less is more if you know what I mean. Pavel is really against isolation exercises. My legs have really been increasing in strength lately using my own methods, so I figure if it ain't broke don't fix it, but my upperbody has reached a plateau, so I want to try what he says to do(2 sets, heavy weight, low reps, and not working out to muscle failure, cycling weight). From reading his book I think it will really work. I've been thinking about getting The Naked Warrior too, but I want to wait and see if I get some results using his methods.

[xmartial artist]

I do 7-10 exercises for 2 or 3 bodyparts in total with 4 sets (using the rep range 10, 8, 6, 4 for mass and for legs or forearms I use 15,12,10,8 reps to work the forearms more because forearms/legs are used alot in daily life so require more stimulus to grow bigger)

[HtTKar]

The Naked Warrior also has an emphasis on less is more. I incorporate this by doing other excercises throughout the day. So I still have a regular exercise routine, but throughout the day I'll do little sets of 5 one-armed pushups, pistols, and pullups. I make these as difficult as I possibly can so that I can only get about 5 done, but do these throughout the day at random times. Pavel is pretty consistent in what he believes. I cant imagine that one book would tell you anything that another of his books was against. Reading Naked Warrior would promote the same concept, maybe just give more examples and ideas for you to try. The human body was designed for work. You have to work it all day long to keep getting stronger.

[luv2bfit]

Originally Posted by xmartial artist

I do 7-10 exercises for 2 or 3 bodyparts in total with 4 sets (using the rep range 10, 8, 6, 4 for mass and for legs or forearms I use 15,12,10,8 reps to work the forearms more because forearms/legs are used alot in daily life so require more stimulus to grow bigger)

So basically pavel is focused on strength training, without bulking up. He says low reps, high weight, high tension, and only 2 sets. So if i wanted to gain the strength and size, I would do low reps, heavy weight, and about 3 to four sets. is that what you are saying?

[xmartial artist]

Quote:
is that what you are saying?
not quite this is actually the way I train to gain size/strength for Kickboxing (when I do not feel too tired to train however I do weight train with a goal to have a physique closer to a bodybuilder without steroids).

[luv2bfit]

Originally Posted by xmartial artist

Quote:
is that what you are saying?
not quite this is actually the way I train to gain size/strength for Kickboxing (when I do not feel too tired to train however I do weight train with a goal to have a physique closer to a bodybuilder without steroids).

but you're going heavy when you do this?

[koto_ryu]

Originally Posted by luv2bfit

How many different exercises do you guys generally do in a workout? I usually do anywhere from six-eight, not including cardio. Any of you do a cycling routine in Pavel's book "Power to the People." I wanted to try doing linear cycling.

As for weightlifting, I normally do about four tops, depending solely on the routine. For the most part, two. Some regimens I'll go as three and the occasional as four, but my average is about two exercises per workout, lifting three times a week. You don't need a bunch of fancy isolation exercises to get big, just the basics.

[xmartial artist]

Quote:
but you're going heavy when you do this?

yes always never a light training day/week for me (unless I come back from time off)

[luv2bfit]

Originally Posted by koto_ryu

As for weightlifting, I normally do about four tops, depending solely on the routine. For the most part, two. Some regimens I'll go as three and the occasional as four, but my average is about two exercises per workout, lifting three times a week. You don't need a bunch of fancy isolation exercises to get big, just the basics.

so what's routine then, out of curiosity?

[koto_ryu]

Originally Posted by luv2bfit

so what's routine then, out of curiosity?

MON:
Clean and Jerk
Bench Press

WED:
Deadlifts
Reverse Biceps Curls

FRI:
Barbell Squats
Side Press

That's pretty much it. Sometimes I'll work in some snatches instead of clean and jerks, regular overhead presses than side presses, do variations of exercises, and stuff like that, but that's the deal for most of the time. What else do you need? That hits every single part of your body in the best way to get it strong and get it big (or keep it big).

[Tant01]

Fitness and strength are both good things to have but I'm not into any scientific training really. I don't lift anymore, rarely skip rope or run but at my various labor intensive jobsites I've made an observation that I work harder than most men half my age. It doesn't matter if I'm throwing bails of hay or something less intense but aerobic type workouts and weights hold no interest for me. I'd rather go climb a rock or split some firewood for the neighbors. By playing on steep hard surfaces like boulders you get tough fingers. You get an exciting work out that tests your endurance and your strength. Not just your lats or triceps but every finger and toe and all the muscles between them will feel a good climb! GUARANTEED! you think you've got fists of steel? want better grip strength? forget the gym equipment and go milk 40 cows by hand! edit (every day for a few years!)

[darkrelevance]

Originally Posted by Tant01

Fitness and strength are both good things to have but I'm not into any scientific training really. I don't lift anymore, rarely skip rope or run but at my various labor intensive jobsites I've made an observation that I work harder than most men half my age. It doesn't matter if I'm throwing bails of hay or something less intense but aerobic type workouts and weights hold no interest for me. I'd rather go climb a rock or split some firewood for the neighbors. By playing on steep hard surfaces like boulders you get tough fingers. You get an exciting work out that tests your endurance and your strength. Not just your lats or triceps but every finger and toe and all the muscles between them will feel a good climb! GUARANTEED! you think you've got fists of steel? want better grip strength? forget the gym equipment and go milk 40 cows by hand! edit (every day for a few years!)

and you mix this in between the work day how?