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bsutansalt

Posted 5y ago in Meta - Permalink - Locked - 626 Views

Has anyone hurd of the German body composition work out? its an intense regime that Id like to try one day, but for now as its summer I just workout outside and also do my boxing out there to, its more fun!

Monday

A1 Snatch pulls on podium 5 x 6, X/O/X/O tempo

Rest 45 seconds

A2 Walking lunges 5 x 6 steps per leg, X/O/X/O tempo

Rest 45 seconds

Rest three minutes after completing all A sets

B1 Cyclists’ back squats 4 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

B2 Close, parallel-grip chinups 4 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all B sets

C1 Lying leg curls (feet plantar flexed)

4 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

C2 Incline dumbbell presses (semi-supinated grip)

4 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all C sets

Tuesday

A1 Clean deadlifts on podium 5 x 6,

4/O/X/O tempo

Rest 45 seconds

A2 Sternum chinups 5 x 6, 2/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all A sets

B1 Russian stepups 4 x 8-10, X/0/X/0 tempo

Rest 45 seconds

B2 V-bar dips 4 x 8, 3/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all B sets

C1 Lying leg curls (feet plantar flexed and

turned outward) 3 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

C2 Seated dumbbell presses (semi-supinated grip)

3 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

C3 Seated dumbbell external rotations

(elbow on knee) 3 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all C sets

Thursday

A1 Power cleans on podium 5 x 6, X/O/X/O tempo

Rest 45 seconds

A2 Lumberjacks 5 x 6, X/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all A sets

B1 Front squats (narrow stance with heels elevated)

4 x 4-6, 3/2/X/0 tempo

Rest 45 seconds

B2 Incline thick-bar presses 4 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

B3 Lean-away pullups 4 x 6-8, 30X0 tempo

Rest 45 seconds

Rest 3 minutes after completing all B sets

C1 Lying leg curls (feet plantar flexed and

turned inward) 3 x 6-8, 3/0/X/0 tempo

Rest 45 seconds

C2 One-arm bent-over shrugs 3 x 8-10, 2/0/1/2 tempo

Rest 45 seconds

C3 Low-pulley external rotations 3 x 10-12,

3/0/X/0 tempo

Rest 45 seconds

Rest 3 minutes after completing all C sets

Friday

A1 Snatch deadlifts, 10 x 6, descending-sets style, resting only 45 seconds; decrease the weight on every set so you can get the reps

Rest 5 minutes after competing all A sets

B1 Thick-bar curls, 8 x 8, descending-sets style, resting only 45 seconds; decrease the weight on every set so you can get the reps

B2 Decline EZ-curl-bar triceps extensions, 8 x 8, descending-sets style, resting only 45 seconds; decrease the weight on every set so you can get the reps

I found this on a google search, but its pretty intense what do you guys think?

thenewmanintown 5y ago

Ok! I accept the challenge. Thank you for incentive.

I have a question. Is swimming enough for completing this challenge or should i add gym?

[deleted] 5y ago

I am going to focus on losing weight with water fasting and living a fasting lifestyle. Any extra training is a bonus.

ELMasTurbo 5y ago

not super into weightlifting after having lifted for 2 years straight. However, I have been training Muay Thai consistently for the past 3 months at least 3 times a week (might have my first smoker soon) and also jamming on my bass daily , smoking less weed/drinking a lot less, reading daily , doing yoga and meditating daily . Keep pushing yourself lads.

0to100realslow 5y ago

Can't wait to get them gains

vega-mgtow 5y ago

And don't you fucking skip leg day.

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redvelvet_oreo 5y ago

Please keep these going. I really did enjoy the challenges to go talk to people. I found it really helpful and reminder to keep at it. Sometimes being so busy you can forget you need to exercise being social if you suck at it.

enterim 5y ago

Perfect timing, I am doing PPL at the moment, 6 training days a week

Quo210 5y ago

This is nice. I'm subbing. I'm currently following a very simple ABA/BAB routine with 3 compound and 2 isolation for each day. It's been 2 months.

I should read starting strenght... It's one of those "must read" out there.

Nr367 5y ago

Can't wait to do this again when I get out of the neck brace. Driving in Los Angeles has its downsides and living in Koreatown is like putting a Target on your back or in my case my neck. Is it a possibility that Koreans are racist towards anybody that's not a Korean and purposely crash into them because it's culturally known that they suck at driving. Maybe our joke is their excuse.

I know where is my goal for this month is to finish the book Peak Performance by Charles A. Garfield PhD with Hal Zina Bennett. It's an excellent book on goal orientation and achievement in the mental landscape. It provides a very well structured program an excellently developed system for goal achievement in the mental and physical sense. Check it out it's a very under read Book ripe with very rich content.

_quote 5y ago

I worked out the whole month of July, can't wait to do the same in august.

EPGMDAWG 5y ago

Any links to 3/2/1 workout prgrams to give me ideas? Not to sound like a rookie but never heard of it.

Currently doing a 4x4 high weight one for strength.

drawden63 5y ago

https://www.t-nation.com/workouts/531-how-to-build-pure-strength Theres loads more on here too.

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itsmaesa 5y ago

Timing is perfect lol, just started going to the gym again

[deleted] 5y ago

How long do I have to workout for?

Asciiadam 5y ago

I am 42 with two in school. I workout on my work lunch and do 5x5 powerlifting in about 35 or 40 min. Been doing it for 4 years and can bench 325lb. Not bragging, just showing you can still make the gains with kids. That is with a pretty long rest due to a shoulder injury not associated with lifting.

RedEmbrace 5y ago

The more work volume you endure the better off you'll be so it's up to you how much work exactly. Sometimes I'm outta gym in 40 minutes if I have something cool lined up for the day or I'm dead tired. Sometimes I do two muscle groups at once + boxing bag + cardio and it takes 2 hours, but also results.

deathsatan666 5y ago

I don't have kids so I know your time is scarce, but at my last job I spent 3 hours a day commuting. I setup a simple squat rack + pull-up bar stand in my studio, added an olympic bar and bumper plates and hung two wooden gymanstic rings from the pullup bar. Being relatively new to working out, I started with what I could do and went till failure whenever I had time (in the morning, while preparing dinner, etc.). I was practicing chinups on tree branches at the park before I set this up. I've gained about 40 pounds, mostly muscle, with just this home gym setup - pullups, dips, squats, dead lift, overhead press. All from home.

Mrrpuss 5y ago

The wording of your question is inadequate. The question which I surmise that you're truly attempting to ask is with regard to "how long the duration of your should exercise be." Your question, as written, seemingly inquires as to how much of your life should be allocated to exercise, and not as to the duration of any individual exercise.

[deleted] 5y ago

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[deleted] 5y ago

Not bitching about the amount of work just asking a question. I have four kids ages 2-9 and commute two hours a day for my job. I can’t work out for an hour every day but was wondering if half an hour is sufficient.

ghetto_tuesdays 5y ago

Check out the Miracle Morning by Hal Elrod. You have time.

Greek-God-Brody 5y ago

3 times of weightlifting sessions per week will suffice.

Pepethe1stofHisName 5y ago

commuting 2 hours a day is EXPENSIVE both in money and quality of life. If you're rocking your finances and time management, more power to you.

If not: http://www.mrmoneymustache.com/2011/10/06/the-true-cost-of-commuting/

ImHerWonderland 5y ago

Four kids kind of changes things. Is it possible for you to shave some time off elsewhere?

I know it might not be feasible for you but I personally cut out a few minutes from my social activities, food ((meal prep most of the time now)), shower ((5-10 like I used to in the army as opposed to 45 minute relaxation sessions with a female in there lol))

bsutansalt 5y ago

Are you exercising or are you training?

I ask because there's a HUGE difference between the two.

Exercising is often halfassed directionless movement that leads to very limited success.
Training on the other hand has defined goals, is measurable, and follows a progression.

Like all things Red Pill you want to take life by the balls and own it. That means being the leader in your life in general, so be in command of your fitness--that includes your training regimen.

I STRONGLY recommend Starting Strength and the 3/2/1 programs for beginners. Ideally you will never spend more than 45 minutes in the gym on any given day. And depending on how you split up your workouts you can be in and out of the gym in half that time.

[deleted] 5y ago

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nomba 5y ago

You shouldn’t feel bad swolebrother, you were only trying to defend him from the gainsgoblins. Wheymen.

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bsutansalt 5y ago

Since it came up downthread...

Are you exercising or are you training?

I ask because there's a HUGE difference between the two.

Exercising is often halfassed directionless movement that leads to very limited success.
Training on the other hand has defined goals, is measurable, and follows a progression.

Like all things Red Pill you want to take life by the balls and own it. That means being the leader in your life in general, so be in command of your fitness--that includes your training regimen.

Vlagos 5y ago

Is it the same thing as 5x5stronglifts ?

enola_yay 5y ago

Hi, TRP newcomer here. Where can I read more about this 3/2/1 program, and are you referring to the Starting Strength book?

bsutansalt 5y ago

3/2/1 and Starting Strength are different.

3/2/1 is by Jim Wendler: https://www.t-nation.com/workouts/531-how-to-build-pure-strength

Starting Stength is by Mark Rippetoe: https://startingstrength.com/

Both are great for beginners and intermediate lifters. Just pick one and follow it as prescribed. Where people go wrong is thinking they're smarter than the pros with decades of experience and people fiddling with the programs. Then they wonder why they're not seeing the progress they think they should be having.

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redvelvet_oreo 5y ago

I would say if your just starting out find a SSC or somebody that knows about the main lifts and can coach you properly. As you start to get heavier get re evaluated by your coach.

From being the guy who just use to exercise to keep in shape and converted to training I would say in the start wake up early get to a gym practice your lifts. When I started doing Starting Strength the A, B Program would take me 1.5 - 2 hours. Dont let that discourage you though. Watch all the videos. Read the book. I found it easier to read the book after watching the videos and doing some of the lifts first. I would read a chapter with the lift I struggled with the most the day before going to lift. This helped me alot.

lancer000 5y ago

Exactly! Train to get better, not just for the sake of it. As a man, focusing on strength is more important than just half heartedly running on a machine.

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the_real_lunch_box 5y ago

I agree 100%. My friends all give me shit saying it only "training core". Well, you need a good foundation before you can think of getting bigger. I'm almost at the intermediate level and can bench as much as bro splitters that have been benching for a much longer time. I'm stronger, not bigger yet but ill get there. Training works.