Quote (Betagold @ Jul 23 2010 02:03pm)

My weekly schedule makes lifting even 3 times a week nearly impossible anymore. I will usually have 1-2 days off every week so those are the days when I will be able to get a good workout in. I read a study that negatives are better for building mass and strength in once a week splits but they aren't as good for your cardiovascular health as 3,4, or 5 day splits so I tried to incorporate little rest time. Looking for constructive criticism, any is appreciated. I know I probably wont get the same results I would with a 3 day split but if anything I can maintain with this.

-5X5 squats and deads circuit (no rest between squats and deads but 60 seconds between sets.)
3min rest
-1 set of weighted negative dips to failure
30 second rest
-1 set of negative db rows to failure
3min rest
-1 set of weighted negative pull-ups to failure
30 second rest
-1 set of standing negative db shoulder press to failure
3min rest
maybe some ab workouts afterward

all negative reps will last around 4 seconds and I will aim for 8-10 reps

Quote (IDUTCIH @ Jul 23 2010 05:23pm)

whats a good warm-up routine I can follow every day before workout?

Quote (SKCRaynor @ Jul 24 2010 01:00am)

10-15 minutes of deep stretching of all the muscles groups followed up by 10-15 minutes of gradually increasing intensity cardio (get your heart to approximately 130bpm sustained at least for 5 mins)

Quote (TheOak @ Jul 24 2010 02:04am)

could warming up possibly give any benefits for bodybuilding...

i kno its a dumb question but, i usually only do like 1x warm up set of 15 reps before i begin lifting and thats all...

Quote (SKCRaynor @ Jul 24 2010 01:11am)

it isn't necessary for anything other than cutting.


edit:


warming up and stretching actually does NOT prevent injury...at least according to the most reputable studies on the subject. Warming up gets your heart rate up to a substantial level for optimal fat burning and cardiovascular training. As far as stretching goes, it stretches the muscles fibers which prepares them to lift greater weights and sometimes perform higher volumes....although it does NOT protect against injuries.

Quote (SKCRaynor @ Jul 23 2010 11:00pm)

10-15 minutes of deep stretching of all the muscles groups followed up by 10-15 minutes of gradually increasing intensity cardio (get your heart to approximately 130bpm sustained at least for 5 mins)

Quote (IDUTCIH @ Jul 24 2010 02:33am)

Could you give me a few stretches that are good?

For the cardio getting the heart rate up would jump roping be effective?

Quote (SKCRaynor @ 24 Jul 2010 02:11)

it isn't necessary for anything other than cutting.


edit:


warming up and stretching actually does NOT prevent injury...at least according to the most reputable studies on the subject. Warming up gets your heart rate up to a substantial level for optimal fat burning and cardiovascular training. As far as stretching goes, it stretches the muscles fibers which prepares them to lift greater weights and sometimes perform higher volumes....although it does NOT protect against injuries.

Quote (CMBurns @ Jul 24 2010 06:36am)

I'd be interested in a link to an article mentionning this. Not saying it isnt true, I just have read the complete opposite and wanna know which is right and which is wrong.