Aaron Hughson Posted April 12, 2021 Share Posted April 12, 2021 I know for the most part weight training is normally frowned upon for people not with the proper foundation but if someone could give me a little advice I would appreciate it. All weighted training follows Reverse Pyramid Training. Foam Roller in the morning every morning. 7 Minute WarmUp. Im doing this for my girlfriend by the way. Otherwise I wouldn’t train weights. I also work a job which I’m up and down stairs part of my day. Monday Band Series Upper PreHab/ Warm-Up Overhead Barbell Press Lat Pull Down Skull Crushers Lateral Raises Tuesday GST HIIT 1 Foundation Core Front Split Series Wednesday Bands Ankles Hip Restore Back Squat Romanian Deadlifts Bulgarian Split Squats Hip Thrusters Restore Hamstrings Thursday 30 Minute Legs Middle Split Friday Restore Shoulder, Scapula, Thoracic Dumbbell Row Dumbbell Maltese + Curl on flat bench Seated upright chest row Incline Bench Saturday HIIT GST 1 Foundation Upper Body Thoracic Stretch Series Thanks Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted April 12, 2021 Share Posted April 12, 2021 41 minutes ago, Aaron Hughson said: I know for the most part weight training is normally frowned upon for people not with the proper foundation but if someone could give me a little advice I would appreciate it. All weighted training follows Reverse Pyramid Training. Foam Roller in the morning every morning. 7 Minute WarmUp. Im doing this for my girlfriend by the way. Otherwise I wouldn’t train weights. I also work a job which I’m up and down stairs part of my day. Monday Band Series Upper PreHab/ Warm-Up Overhead Barbell Press Lat Pull Down Skull Crushers Lateral Raises Tuesday GST HIIT 1 Foundation Core Front Split Series Wednesday Bands Ankles Hip Restore Back Squat Romanian Deadlifts Bulgarian Split Squats Hip Thrusters Restore Hamstrings Thursday 30 Minute Legs Middle Split Friday Restore Shoulder, Scapula, Thoracic Dumbbell Row Dumbbell Maltese + Curl on flat bench Seated upright chest row Incline Bench Saturday HIIT GST 1 Foundation Upper Body Thoracic Stretch Series Thanks Hi AAron, the first thing that should be defined is the final goal. If the final goal is achieving bodyweight skills you can take off all the weights work simply because the principle of specificity is violated. The second thing is that having this schedule itself is not enough indicative but simply because there are no indication of intensity, volume, reps etc. GB portal is made up and suited for having a good average volume and intensity so judging everything concerned with it is possible and it is fine. But evaluating everything else requires deeper knowledge about volume intensity etc. personally i think this is something that needs personal tutelage. Link to comment Share on other sites More sharing options...
Aaron Hughson Posted April 12, 2021 Author Share Posted April 12, 2021 7 hours ago, Alessandro Mainente said: Hi AAron, the first thing that should be defined is the final goal. If the final goal is achieving bodyweight skills you can take off all the weights work simply because the principle of specificity is violated. The second thing is that having this schedule itself is not enough indicative but simply because there are no indication of intensity, volume, reps etc. GB portal is made up and suited for having a good average volume and intensity so judging everything concerned with it is possible and it is fine. But evaluating everything else requires deeper knowledge about volume intensity etc. personally i think this is something that needs personal tutelage. Thanks for the reply was trying to prevent an already long post from being even longer. My personal goals are Mobility, Strength, and Flexibility. The skill sets are secondary to that goal but I feel it is indicative of my original goals nonetheless. As far as intensity goes... GST I’m pretty much on Foundation 1 Series Elements. Flexibility is improving weekly but tiny results in ROM are more so felt in the ease of transitions between exercises. For the weights intensity is low moderate. In Reverse Pyramid Training you work with your heaviest weight something you can complete within the 4-6 Rep range and rest for 2-3 Minutes. Drop 10% weight and go for 6-8 reps, Drop again and go 8-10 reps. 2-3 Sets is the max, the rep range of 4-6,6-8, 8-10 is pretty standard for all exercises with the exception of lateral raise which is much lighter weights with 12-15 rep range. Form is critical first. GST has already helped in this regard. Shoulder Flexion, PPT, APT. Im concerned a little but like I said I’m doing this for her for 8 weeks. I’m hoping she sees results. She loves fitness and just wants to feel strong in her body. If I’m a bit of a boost in the mind set department then I’ll just have to make improvements and improvise where necessary for myself. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now