My workout

stellios

Can someone with a bit of knowledge have a look over this please

20 situps x3
15 press ups x3
15 squats 20kg bar x3
15 bicep curls 20kg bar x3
As many pull ups as i can do x3
15 dips x3
superman plank as long as i can x3

Aim: Get stronger for purpose of GAA, Soccer

Dubdude

If your looking to get stronger you should be increasing the weight and lower the reps also try adding in some deadlifts and overhead presses. Also why not bench press instead of press ups

stellios

Dubdude wrote: »

If your looking to get stronger you should be increasing the weight and lower the reps also try adding in some deadlifts and overhead presses. Also why not bench press instead of press ups

what weight and reps should i be doing?

Dubdude

I cant actually say because I have no idea what you are capable of pushing yourself to.

A lot of people on here swear by a program called Starting Strenght maybe someone else can give you a link to it.

stellios

Dubdude wrote: »

I cant actually say because I have no idea what you are capable of pushing yourself to.

A lot of people on here swear by a program called Starting Strenght maybe someone else can give you a link to it.

Is there not a common rule. eg lift as heavy as you can for x amount of reps?

mrpink6789

http://startingstrength.com/

and

http://stronglifts.com/

are good strength training programs, I have been doing stronglifts for 12 weeks now and have gotten much stronger.

stellios

So i have looked up on compound lifts. im goin to do the following

Squats
Deadlift
Benchpress
Rows
Pullups
Military Press

Anyone any advice on weight and reps please?

mrpink6789

stellios wrote: »

So i have looked up on compound lifts. im goin to do the following

Squats
Deadlift
Benchpress
Rows
Pullups
Military Press

Anyone any advice on weight and reps please?

for squats, bench and press start with empty bar(20kg) to make sure your form is right, increase by 2.5kg each workout.
Deadlift start with 40kg and increase by 5kg each workout.
Pull ups do 3 sets to failure, if you can manage 15 on your first set then do 3 sets of 5 adding 1.25kg on to you each time.

thats what stronglifts suggest. its a good program but starting strength is also good so maybe follow one of them for a few months and then change it to suit yourself if you are not happy.

Westwood

If you can do 6 reps up the weight and do 3 sets.

stellios

Thanks for that, will def give it a go. Unfortunatley can only do 5 or 6 pull ups at a time! But im sure i will get better.

So 6 or 7 is the most reps you should be able to do for Squats, deadlift, overhead press, bench press?

chillywilly

have a good read through this link, it will give you ALL the details you need on reps, sets etc. There is also an excel spreadsheet that tracks your progress.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

here to be trained

the workout your doing looks to be reasonable enough to me, what bf are u carrying, how long have u been doing it for?

Mellor

you should be doing the heaviest weight that you can.
It takes a couple of sets to find out what that is. Getting correct form is more important than any of that.

stellios

here to be trained wrote: »

the workout your doing looks to be reasonable enough to me, what bf are u carrying, how long have u been doing it for?

Dont have a clue of BF. Just started this week.