Need lifting suggestions

[Shaun @ Tru6]

Every other day I bench and do one arm dumbell rows. Typically 4 sets of 6 reps, first is light weight, then put on increase weight for next 3.

Been good exercise and doing well with it, very noticeable improvements, but I need to get to the next level of upper body conditioning. I have a good bench, 2 bars, a lot of weights and 2 dumbell bars and weights. I wanted to weld together a lat pulldown machine, but have too many projects as it is.

What else can/should I be doing to complement my routine.

[jyl]

Bolt up a bar and do pull-ups. Works the lats, biceps, core etc.

[rusnak]

Is your bench an incline bench?

If so, then you can do vertical shoulder presses, and a horizontal fly that is more like a bench press, but with two dumb bells. Also, seated curls.

You need to be in really good condition, but you can try the burnout method if you use a machine. On a bench, I'd go for 4 sets of 12. First set is light. Last set is either 12 or go until muscle failure. If the weight is set so that the last rep is 12 and you have to fight to do it, then you know you're on target. If it's too easy, then increase the weight for that set.

[jyl]

Also get some gymnastic rings and nylon straps (these sell for about $20 online), hang them from ceiling, w/rings near floor, and do ring push-ups and planks.

As push-ups, this works the smaller muscles that stabilize your arms and shoulders, and you can do harder variants like flys. As planks, by pushing the rings out in front of you, you can work your core real hard.

Hang another set at waist height and do L sits (core) and reverse pull-ups (back).

[wdfifteen]

Add aerobics and more reps and spend your money on Porsches.

[stealthn]

Add a murse...

[HHI944]

I'm going to let you in on a top secret exercise I adapted from the Army.....The Farmer's Walk....pick heavy crap up....walk places....incorporate stairs should you feel the desire....repeat

[Shaun @ Tru6]

Originally Posted by HHI944

I'm going to let you in on a top secret exercise I adapted from the Army.....The Farmer's Walk....pick heavy crap up....walk places....incorporate stairs should you feel the desire....repeat

I already do that, up stairs.

[Shaun @ Tru6]

Originally Posted by rusnak

Is your bench an incline bench?

If so, then you can do vertical shoulder presses, and a horizontal fly that is more like a bench press, but with two dumb bells. Also, seated curls.

You need to be in really good condition, but you can try the burnout method if you use a machine. On a bench, I'd go for 4 sets of 12. First set is light. Last set is either 12 or go until muscle failure. If the weight is set so that the last rep is 12 and you have to fight to do it, then you know you're on target. If it's too easy, then increase the weight for that set.

It's got brackets to move the bar for incline so I could those, thanks.

I was doing lower weight, high rep and it was wasn't doing much for me. Moving to a warm up set with 3 heavy sets of low rep has worked well. I am much stronger these days.

[Shaun @ Tru6]

Originally Posted by jyl

Bolt up a bar and do pull-ups. Works the lats, biceps, core etc.

I like this idea, thanks John. I have no core to speak of.

[jyl]

I think as we get older the core is more important. We get injured more easily, and those injuries are more often the back than the pecs.

[Shaun @ Tru6]

My back is good, I think from working on cars so much. I have a tennis elbow that won't go away though. Original injury was from snapping a 1/2" thick bolt on an old 4Runner. Something happened earlier this year to re-injure it.

[allaircooled]

Are you looking for strength? Look up a 5x5 routine like strong lifts 5x5.

[Seabear]

Some lift suggestions:
Military dumbells
standard
alternating arms
arnolds (adds a rotation to the to the lift, works balance
bent rows with bar or bells
triceps work with bar or bells
if you can add a dip station, dips (really works upper body)
good mornings for the lower back
lunges with dumbells
sissy squats
dead lifts
straight leg dead lifts
as mentioned, farmers carry
shrugs, bar and bells
don't read glossy mags that tout all kinds of immediate growth...they lie.
to allow the muscles to heal: alternate lifts during the week so you are stessing a muscle group only once, since, as you age, recovery is of prime importance.
For the tennis elbow, google up tennis elbow treatment. The easiest and most effective treatment is a fore arm brace. Wear the brace all day for a couple of weeks, not just during exercise. I have done this a few times and it works.
Good luck.

[Shaun @ Tru6]

Originally Posted by allaircooled

Are you looking for strength? Look up a 5x5 routine like strong lifts 5x5.

Yes, will look that up, thanks.

[Shaun @ Tru6]

A lot here, thank you Bjorne. Now I've got to try all this out and plan out a schedule.

I'll look up a forearm brace for the elbow. it's just damn annoying more than anything but I sense it will get worse if I don't take care of it now.

Originally Posted by Seabear

Some lift suggestions:
Military dumbells
standard
alternating arms
arnolds (adds a rotation to the to the lift, works balance
bent rows with bar or bells
triceps work with bar or bells
if you can add a dip station, dips (really works upper body)
good mornings for the lower back
lunges with dumbells
sissy squats
dead lifts
straight leg dead lifts
as mentioned, farmers carry
shrugs, bar and bells
don't read glossy mags that tout all kinds of immediate growth...they lie.
to allow the muscles to heal: alternate lifts during the week so you are stessing a muscle group only once, since, as you age, recovery is of prime importance.
For the tennis elbow, google up tennis elbow treatment. The easiest and most effective treatment is a fore arm brace. Wear the brace all day for a couple of weeks, not just during exercise. I have done this a few times and it works.
Good luck.

[Seabear]

If you let the tennis elbow go, it will be chronic instead of occasional, and you won't be able to do the things you want to do.
Rest is very important to muscle growth, and, if you injure a muscle, don't try to work through it, let it heal.

[dan88911]

You may like some of the routines at Men's Health Magazine : Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom

I have subscribed to the mag. for a few yrs. however, the website offers a lot of free routines.

[LeeH]

It's amazing how effective push ups and pull ups are. That being said, I really liked my Bowflex when I had one. Unfortunately, we just didn't have the space. If you keep an eye on Craigslist, you can get some amazing deals.

Bowflex x2 NEED GONE OFFER PRICE!!!!

[Shaun @ Tru6]

Thanks Lee, yes CL is fantastic. I got my current bench and weights on CL for $50, 1 mile away. Weights are gym quality, bench and weight stand are one notch below, which is to say, very nice and the whole set-up makes me want to work out.