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bch.skisi cant ski rn as i sprained my ankle but i want to train to come back stronger and better what should I do in the gym
KnapzachRip shredsauce between sets to keep the motivation there
STEEZUS_CHRI5TI prefer DBZ clips on YouTube
bch.skisi cant ski rn as i sprained my ankle but i want to train to come back stronger and better what should I do in the gym
NoMasCorkPUSH PULL LEGS!
NoMasCorkChest and tri
Bench 4×10
Dips 3×10
Skullcrushers 3×10
Db bench 3x10
Tri push down 3x10
Incline db bench 3x10
Pec deck flies 4x10
Legs and shoulders
Squats 4x10
Barbell shoulder press 3×10
Calf raises 3x10
Lateral shoulder raises 3x10
Leg curl 4x10
Leg extension 4x10
Back and biceps
ISO Lateral-Row 4x10
Incline curls 3x10
Db row 3x10
Barbell rows 3x10
Cable low row 3×10
Lat pull downs 3x10
Preacher curl 4x10
Hammer curls 3x10
Deadlift
charliewastakenthis is a heinous amount of volume but for the most part good.
TowRopeslike who is doing 30 dips???? fuck that
LonelyCurls, curls, and more curls. Anyone who tells you to do anything besides curls is a liar and a quack
hamsauceI dont want to crap on the workout plan listed above since at the end of the day any plan is a good plan and the best exercise is the exercise you will actually do consistently. There are a few flaws in my eyes.
1. As pointed out before, there is quite a bit of junk volume - meaning after a certain amount of sets per week (and day) of a single muscle group, its pointless for strengh and hypertrophy and at a certain point detrimental. So during the 20 sets of back over 5 exercises on the pull day, roughly half of those are junk and you could get the same results from 10 sets of high intensity (close to failure- low rep high weight or high rep low weight)- i.e. 3 sets of bent over rows, 3 sets of lat pulldowns, 4 sets of pullups. That being said, back and quads can both handle a little more volume than smaller muscles, such as chest or bis. I can cite peer reviewed if needed.
This also (which the plan does well) means that splitting up muscle groups to twice a week is good- meaning 10 sets on monday and 10 sets on thursday is better than 25 sets on monday. Thats why PPL is better than a bro split (bro splits work for guys on steroids- excess anabolic compounds increase the number of androgen receptors, allow for a faster recovery, etc.), but for your normal ski bum, a more spread out training is better.
2. That workout plan looks great for hypertrophy- but we arent bodybuilders- were skiers. not saying dorito shaped frat boys cant ski, but the optimal body composition for a skier is going to look WAY different. Skiing has a huge focus on quads, core, and posterior chain (glutes, hams, back), with chest, arms, and shoulders having a slightly different role. More importantly, skiers are focused on STRENGTH and MIND MUSCLE CONNECTION. Gym strength is very different than functional strength, and muscle SIZE does not always equal muscle STRENGTH. Look at lots of pro athletes- their training is a lot of cleans, deadlifts, squats, free weights, kettlebells, bodyweight- functional movements. But almost all of them have one or two hypertrophy days per week to 1) keep their muscle mass up so more strength can be built and 2) keep their body balanced so they dont injur themselves. My suggestion for a skiing focused workout:
Day 1- Strength. Deadlifts, split squats/lunges, back extensions, box jumps/step ups, etc
Day 2- hypertrophy- Pump up your chest and arms.
Day 3- Strength. Squats and Hip thrusts, then a lot of supportive exercises for your quads/hams
Day 4- Power- full body day of Cleans, tire flips, kettlebell swings, pull ups, etc
Day 5- Recovery. Do yoga, do a lot of hip exercises (monster walks, leg swings), stretch. Or incorporate this at the end of the other 4 days.
Do core 3x/week and run 2x/week.
Summary- Only do what you need to do. Focus on exercises that will help skiing. Explosive, functional injury prevention.
bch.skisi cant ski rn as i sprained my ankle but i want to train to come back stronger and better what should I do in the gym