Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: saiyanjin on January 19, 2008, 03:04:49 PM
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what programs have given you guys the most MASS? and how often do you switch routines? i have used a program called P-RR-S, i think this has yielded the best results for me.
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4 days a week, moderate volume, 8-12 reps per set.
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Steroid program. :o :o JUST KIDDING!!!!!!!!! JUST KIDDING!!!!!!
The progarm above is a great workout! Change is good! Change up about every 8 -12 weeks. You don't have to revamp everything, just little changes will do the trick. just to keep your muscles comfused.
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There’s a lot to be said about making changes – even minor ones – to one's routine.
As Larry Scott once wrote:
“Once the body part recognizes the same exercise coming again it won’t send a distress signal to the pituitary gland asking for more growth hormone.”
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five four-cheese pizzas, three pounds of buffalo wings, two quarts of ice cream, and a gallon of whole milk a day
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5x5.....five sets/five reps on Squats, deads, incline BB, military press...just add the trimmings to each w/o...strength/size will increase
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five four-cheese pizzas, three pounds of buffalo wings, two quarts of ice cream, and a gallon of whole milk a day
...and Leukic.
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...and Leukic.
yes, although then you cannot claim a "natural" status
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An alternating Upper/Lower split, M-W-F.
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20 rep squats
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20 rep squats
225X112 deadlifts.
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Doesn't really matter what workout program I use - it's all in the eating that gives you the mass.
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20 rep squats
I remember a book about 20 rep squats & drinking a gallon of milk a day. Something like every work out you added 5 lbs to the 1 set of 20 reps squats and you did it.. no matter how long it took.
Found this: http://www.leehayward.com/squats.htm
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As JohnO suggest..Breathing Squats: I made my best pure muscle gains using the 20 rep+ breathing squat. The ideas is to take a weight you can usually get 10 or 11 good reps out of. From there, push you body and mental capacity beyond to that goal of 20 reps. Add the 2 1/2 to 5 lbs every workout (probably twice a week). In my view the mental toughness is 50% (or more) when it come to working out with serious intent. At times, reaching the 20 reps, you may have reps to spare. Keep squating until you are pretty much fried. 30 reps are not out of the question. That taking advantage of the fact that your are breathing like a steam engine, do 20 or so deep breath BB/DB pullovers. Working for a full stretch at the bottom. Usually one set should take care of business with the breathing squat. I and a few other have done two sets at the most in that style program. Make no mistake though, you should be using very heavy weights with this system. Taking a weight that you normally get 10 reps out of and by pure force of will make 20 reps.
If your young enough (usually below 22-24 years as a mean average) the cartilage can expand some, allowing an increase in chest size. But this only when the cartilage is still in a younger and more elastic state. Before becoming more fixed and inflexable as we age. People get this confused with bone growth, which is not the case. The rib bones do not grow but the space (cartilage) between them can become somewhat expanded, with the heavy forced breathing and the pullover to follow. You will gain muscular weight if the good quality calorie intake is upped.
You may also get an 2" increase in chest size (at least) due to the muscular weight gained and the expansion of the rib box it's self. Give about 4 to 6 weeks on this style program. Another byproduct wil lbe outstanding stamina (endurance & strength). If you want to burn calories and gain pure size at the same time than give the breathing squat program a try.
I gained around 30lbs (attention SF) over the summer when I was 16, using the above program. For gaining strength and weight for football, it was perfect. Plus the stamina part. And actually lost a little around the waist. Best to work with a couple of other guy's for motivation. I had two very large Samoan gentlemen yelling in my ear while heavy squating. If I did not make one more rep they were going to shoot my dog and burn down my house. Motivation of the highest order. Good Luck.
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As JohnO suggest..Breathing Squats: I made my best pure muscle gains using the 20 rep+ breathing squat. The ideas is to take a weight you can usually get 10 or 11 good reps out of. From there, push you body and mental capacity beyond to that goal of 20 reps. Add the 2 1/2 to 5 lbs every workout (probably twice a week). In my view the mental toughness is 50% (or more) when it come to working out with serious intent. At times, reaching the 20 reps, you may have reps to spare. Keep squating until you are pretty much fried. 30 reps are not out of the question. That taking advantage of the fact that your are breathing like a steam engine, do 20 or so deep breath BB/DB pullovers. Working for a full stretch at the bottom. Usually one set should take care of business with the breathing squat. I and a few other have done two sets at the most in that style program. Make no mistake though, you should be using very heavy weights with this system. Taking a weight that you normally get 10 reps out of and by pure force of will make 20 reps.
If your young enough (usually below 22-24 years as a mean average) the cartilage can expand some, allowing an increase in chest size. But this only when the cartilage is still in a younger and more elastic state. Before becoming more fixed and inflexable as we age. People get this confused with bone growth, which is not the case. The rib bones do not grow but the space (cartilage) between them can become somewhat expanded, with the heavy forced breathing and the pullover to follow. You will gain muscular weight if the good quality calorie intake is upped.
You may also get an 2" increase in chest size (at least) due to the muscular weight gained and the expansion of the rib box it's self. Give about 4 to 6 weeks on this style program. Another byproduct wil lbe outstanding stamina (endurance & strength). If you want to burn calories and gain pure size at the same time than give the breathing squat program a try.
I gained around 30lbs (attention SF) over the summer when I was 16, using the above program. For gaining strength and weight for football, it was perfect. Plus the stamina part. And actually lost a little around the waist. Best to work with a couple of other guy's for motivation. I had two very large Samoan gentlemen yelling in my ear while heavy squating. If I did not make one more rep they were going to shoot my dog and burn down my house. Motivation of the highest order. Good Luck.
it's brutal.
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A HST routine, with deadlifts and squats alternating.
The week layout looked like this
15,12,10,8(with10RM),5,5,neg5,SD
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3 days per week - mon, wed, friday - 5 sets each exercise @ 8 reps per set.. take all the rest you need between sets
squats
military press
flat bench
bb curl
dips
bb rows
chins
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Anyone tried DC? I think I'm going to give it a go in a few months after I finish my current routine, wanting to hear some feedback if anyone has tried it.
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The two programs that have given me the most mass were 8x8 and another upper/lower body split I devised. Here are both programs.
First the 8x8:
Upper Body
Gironda Dips
Sternum Chins
Wide Grip Upright Rows
Spider Curls ss with wrist curls
Pullover and Press
Lower Body
Dillenger or Front Squats
Roman Chair Squats
SLDLs
Donkey Calf Raises
The other Program I varied the sets and reps, I generally pushed more weight using this one:
Upper Body Day 1
Incline DB Presses 5x5
Bradford Press 3x8
T Bar Row (Ronnie Style) 5x5
CG Bench Press 3x8
Lower Body Day 1
Front Squats 1x20
SLDL 5x5
Standing Calve Raises suicide fashion : Description:
Start with your five rep max on standing calve raises, after completing the fifth rep drop the pin to half of the weight and complete 12 reps, immediately than drop the pin in half again and do 30 reps. Repeat cycle one more time.
Perfect Curls 3x8
Upper Body Day 2
Gironda Dips 5x10
Upright Rowing with low pulley4x12
Pendlay Rows 5x10
Tricep Extensions 4x12
Lower Body Day 2
Hack Squats 5x10
SLDL with DBS 5x10
Standing Calve Raises suicide fashion - only one cycle this time
Drag Curls 5x10
During both of these programs I was essentially following a 40/40/20 style diet. The only difference is I was doing 40 protein/ 40 fat/ 20 carbs. Very similar to the beverly diet except a little less protein and a little more carbs.
The supplements I used primarly than are the same ones I use now. A good Protein blend, Creatine Monohydrate, Liver tabs and Aminos, Fish Oils, and a greens multi formula.
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4 days a week, moderate volume, 8-12 reps per set.
dont forget muscle-tech :)
Actually, this is my exact workout, except sometimes I workout 5 days a week. I never get more than 12 reps and never less than 8. It has worked great for me.
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Have seen a lot of guy's make good progressive gains on GVT. By far (for me anyway) doing bent arm pullovers and presses (BB or DB) as the only upper body exercise, when using GVT, gives me some of the best results for the time invested. Also doing cleans & presses, SLDL's or BB Hack squats as the only exercises done in a given workout.
GVT works well when chins & dips are SS'er for the 10X10's (if you have trouble with chin reps than replace with pulldowns). Can be a superior upper body workout. Usually a normal cycle to stay on this style program is 6 to 8 weeks. Good Luck.
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My buddy's trainer claims the best results he ever got in terms of size AND strength were using GVT - specifically the Bulgarian method.
We didn't have time for him to go into great detail, but he said he would try to find me a binder that he got while in Japan that details all the specifics of the routines he personally used.
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monday... chest and arms
wed.... legs
fri... back and shoulders
weekend off..... best thing since sliced bread, i prefer low volume, you could go the volume route doin the same thing tho..
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Anyone tried DC? I think I'm going to give it a go in a few months after I finish my current routine, wanting to hear some feedback if anyone has tried it.
Dog Crap stinks
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Dog Crap stinks
Hmmm im the strongest iv ever been, using DC.
Also im 20-22lbs heavier of muscle in just over a year, so id say it works.
davie
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hey davie what all do you do for dc are you following it to a t? using almost a rep pause set? only one exercise per part 15 breath rests..? just out of curiousity what exercises have you chosen for each bodypart?
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Anyone tried DC? I think I'm going to give it a go in a few months after I finish my current routine, wanting to hear some feedback if anyone has tried it.
I've done it for a couple of years now.....
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I've done it for a couple of years now.....
what all do you do for dc are you following it to a t? using almost a rep pause set? only one exercise per part 15 breath rests..? just out of curiousity what exercises have you chosen for each bodypart?
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also al what is your desired total rep amount per exercise
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Hmmm im the strongest iv ever been, using DC.
Also im 20-22lbs heavier of muscle in just over a year, so id say it works.
davie
what was your cycles?
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what was your cycles?
Well if uv read about DC u know that wen u plateau on an exercise u swap it out for another (comeing back to that exercise in the future tho).
At the mo my routine will look like this
Done 3 sessions a week, everything worked 3 times in 2 weeks:
A1
Slight Incline Db bench
Db shoulder press
CGBP
Rack chins
T-bar rows
B1
Preacher Curl
Db wrist curl
SLDL
Front squat with BB hack squat widow maker
A2
Incline Db bench
upright row
reverse bench
v-bar pulldowns
deadlift
B2
Pin wheel curls
reverse wrist curls
ham raises
BB hack with wide stance leg press widow maker
A3
decline machine press
Machine shoulder press
Dips
palms facing rack chins
incline rows
B3
BB curl
reverse curl
ham curl
squat with close stance leg press widow maker....
Im not giving anything away there, as it can change after 2 sessions.
davie
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I meant cycles as in steroid cycles.
22 lbs lean muscle tissue in a year natty? I don't think so.
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Well if uv read about DC u know that wen u plateau on an exercise u swap it out for another (comeing back to that exercise in the future tho).
At the mo my routine will look like this
Done 3 sessions a week, everything worked 3 times in 2 weeks:
A1
Slight Incline Db bench
Db shoulder press
CGBP
Rack chins
T-bar rows
B1
Preacher Curl
Db wrist curl
SLDL
Front squat with BB hack squat widow maker
A2
Incline Db bench
upright row
reverse bench
v-bar pulldowns
deadlift
B2
Pin wheel curls
reverse wrist curls
ham raises
BB hack with wide stance leg press widow maker
A3
decline machine press
Machine shoulder press
Dips
palms facing rack chins
incline rows
B3
BB curl
reverse curl
ham curl
squat with close stance leg press widow maker....
Im not giving anything away there, as it can change after 2 sessions.
davie
whats your total rep amount look like on average? what would you say is the optimal amount for size?
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what all do you do for dc are you following it to a t? using almost a rep pause set? only one exercise per part 15 breath rests..? just out of curiousity what exercises have you chosen for each bodypart?
I follow it pretty close, I try a few things out here and there that aren't "DC". I know the program very, very well. everything but quads and back thickness is rest paused. 1 movement for each body part, one pause I take 12 deep breaths and go, the other pause I'll do 15...sometimes I only do 10 if I feel like I'm ready to go, I go.
chest-paramount incline, smith machine incline, decline
shoulders-paramount press, military press, lateral machine
tri's-dips, close grips and something called a PJR pullover that is all the rave over on IM
back width-close grip pulldowns, front PD and PD behind the neck
thickness-BB row, seated row and T-bar
bi's-drag curls, preacher curls...can't remember the 3rd movement..lol
forearms-hammer curls, wrist curls and 1 arm reverse cable curl-all high repped
calfs-3 different types of toe press on 3 different leg press machines
hamstrings-parillo stiff legged dead lifts, seated leg curl and sumo leg press
quads-squat, leg press and a second different leg press movement for 50 reps.
also al what is your desired total rep amount per exercise
I'm going pretty heavy this cycle-15-18 reps on most movements. On back thickness and squats I go for 4-6 reps and then follow it up with a higher rep set with lighter weight. I tried working to 30 reps on everything last blast and it was OK but I don't think it was as effective. When I first did DC I went from 194-213 in about 6 weeks, last heavy blast I got back up to 210ish, now I'm coming down and am sitting at about 202..doing alot of cardio and stuff.
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I meant cycles as in steroid cycles.
22 lbs lean muscle tissue in a year natty? I don't think so.
Why not, when i said lean, i meant thyat of course ther wwas a little fat, but 2 b honest i havnt really noticed it, so it cant be much. slight slight loss of ab definition but thats it.
If u read als comment above, hes said wen he 1st started it he went from 194 t0 213 in 6 weeks, im talking about roughly the same in a year.
NGM.... i go for about 15 rp'd reps on most Barbell exercises. 18+ on all arm work. and anything with DB's (db bench/db shoulder press), i go for 20+.
And like al said, 1 set of about 12 +reps for back thickness. leg widowmakers are 20+.
davie
davie
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I follow it pretty close, I try a few things out here and there that aren't "DC". I know the program very, very well. everything but quads and back thickness is rest paused. 1 movement for each body part, one pause I take 12 deep breaths and go, the other pause I'll do 15...sometimes I only do 10 if I feel like I'm ready to go, I go.
chest-paramount incline, smith machine incline, decline
shoulders-paramount press, military press, lateral machine
tri's-dips, close grips and something called a PJR pullover that is all the rave over on IM
back width-close grip pulldowns, front PD and PD behind the neck
thickness-BB row, seated row and T-bar
bi's-drag curls, preacher curls...can't remember the 3rd movement..lol
forearms-hammer curls, wrist curls and 1 arm reverse cable curl-all high repped
calfs-3 different types of toe press on 3 different leg press machines
hamstrings-parillo stiff legged dead lifts, seated leg curl and sumo leg press
quads-squat, leg press and a second different leg press movement for 50 reps.
I'm going pretty heavy this cycle-15-18 reps on most movements. On back thickness and squats I go for 4-6 reps and then follow it up with a higher rep set with lighter weight. I tried working to 30 reps on everything last blast and it was OK but I don't think it was as effective. When I first did DC I went from 194-213 in about 6 weeks, last heavy blast I got back up to 210ish, now I'm coming down and am sitting at about 202..doing alot of cardio and stuff.
AL....hows the 50 rep widow maker going??
I leg pressed for 2 1/2 minutes the other day, not overly heavy weight tho. every time i needed break i locked out legs and stopped the clock, then started again once i started pressing.
davie
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AL....hows the 50 rep widow maker going??
I leg pressed for 2 1/2 minutes the other day, not overly heavy weight tho. every time i needed break i locked out legs and stopped the clock, then started again once i started pressing.
davie
it's just a working set, no heavy work before hand. i set up the leg press and go until I hit 50 reps..I can't move a ton of weight for that many reps...legs are together so I'm trying to hit the teardrop and my sweep. Just trying it out.
I do a widowmaker after my set of squats, I try to add 5lbs a shot...just started squatting again so it's "interesting"....we'll seee how my back holds up.
the 2nd set of t-bar rows the other day was a killer, I only got 18..but it was only my second time doing them.
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it's just a working set, no heavy work before hand. i set up the leg press and go until I hit 50 reps..I can't move a ton of weight for that many reps...legs are together so I'm trying to hit the teardrop and my sweep. Just trying it out.
I do a widowmaker after my set of squats, I try to add 5lbs a shot...just started squatting again so it's "interesting"....we'll seee how my back holds up.
the 2nd set of t-bar rows the other day was a killer, I only got 18..but it was only my second time doing them.
I may have missed this but why did you stop squatting? Lower back issues?
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I may have missed this but why did you stop squatting? Lower back issues?
worked as a die repairman in a shop for years, then I ran the toolroom and did most of the schedueling, lots of hours, lots of standing, lots of heavy lifting in very awkward postions...you get to crawl around in a 300 ton press and take dies apart in the weirdest positions you can think of, alot the things I lifted were in the 50-60 lbs range but the way I had to lift them trashed my back. I ran out of the good graces of mngmnt at the end and got thrown on a pack line...I'd set up this automated system that would fill these bins with fasteners, I then would stack the bins..not to bad until you find out I had to stack 20,000lbs of fasteners a day or I was behind....yeah, 20,000lbs. My back is fucked..but they paid for my school and now I have a nice cozy office job and make about doublle the money I used to make.
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worked as a die repairman in a shop for years, then I ran the toolroom and did most of the schedueling, lots of hours, lots of standing, lots of heavy lifting in very awkward postions...you get to crawl around in a 300 ton press and take dies apart in the weirdest positions you can think of, alot the things I lifted were in the 50-60 lbs range but the way I had to lift them trashed my back. I ran out of the good graces of mngmnt at the end and got thrown on a pack line...I'd set up this automated system that would fill these bins with fasteners, I then would stack the bins..not to bad until you find out I had to stack 20,000lbs of fasteners a day or I was behind....yeah, 20,000lbs. My back is fucked..but they paid for my school and now I have a nice cozy office job and make about doublle the money I used to make.
Damn man that sucks, sorry to hear that. But like you say, at least you paid your dues and can now make a lot more money.
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Damn man that sucks, sorry to hear that. But like you say, at least you paid your dues and can now make a lot more money.
it's all good now, I make good $$$ and I just laugh about it for the most part, my back is doing alot better these days.
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it's all good now, I make good $$$ and I just laugh about it for the most part, my back is doing alot better these days.
Good stuff dude. I'll check out your workout log.
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it's just a working set, no heavy work before hand. i set up the leg press and go until I hit 50 reps..I can't move a ton of weight for that many reps...legs are together so I'm trying to hit the teardrop and my sweep. Just trying it out.
I do a widowmaker after my set of squats, I try to add 5lbs a shot...just started squatting again so it's "interesting"....we'll seee how my back holds up.
the 2nd set of t-bar rows the other day was a killer, I only got 18..but it was only my second time doing them.
Yeh im trying to press with feet close together for teardrop aswell, do u press with feet high or low on the plate??
Y 2 sets of t-bars??
davie
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Might try Gironda style Frog Hack squats on a sled. Hit's the vastu medialis thigh muscle very well when working for that outer swseep (that is, if one has the potentional for a great outter thigh sweep). Heels together and standing on the toes, coming down to rock bottom of the exercise every rep. Also might consider Sissy squats which affect the thighs very well. Both will require getting use to. Just for the full stretch alone.
Natural Al: I am assuming you worked in the U.S., so asking if that shop job was a union job? Was that the tool room or tool crib you worked at. Reason I am asking, a friend of mine got layed off his job in a packing plant in Omaha and the union & company sent him to school for air condition engineering. He's making, like you, twice the buck, better benifits and a full pension after 20 years. And like you, his back is trashed as well as his knees. Good Luck.
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the most mass... ???
answer: a high protein, medium Carb, medium fat diet.........in combination with heavy weights for high reps.....
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Might try Gironda style Frog Hack squats on a sled. Hit's the vastu medialis thigh muscle very well when working for that outer swseep (that is, if one has the potentional for a great outter thigh sweep). Heels together and standing on the toes, coming down to rock bottom of the exercise every rep. Also might consider Sissy squats which affect the thighs very well. Both will require getting use to. Just for the full stretch alone.
Natural Al: I am assuming you worked in the U.S., so asking if that shop job was a union job? Was that the tool room or tool crib you worked at. Reason I am asking, a friend of mine got layed off his job in a packing plant in Omaha and the union & company sent him to school for air condition engineering. He's making, like you, twice the buck, better benifits and a full pension after 20 years. And like you, his back is trashed as well as his knees. Good Luck.
I worked for a company that was non union. I worked at 2 different sites, the first one was a stamping plant-high speed, high production stamping. I was the tool room "managar" so to speak for a few years, then I unoffically ran the place, meaning I did all the scheduling and all that good stuff but never got the official title.
The pack line was a "punishment" so to speak, they thought they were gonna fuck me over by putting me on the hardest machine there was but I out produced everyone who ran it on the other shifts and I worked a ton of OT so I made a hell of alot of money. First day I worked on it I almost couldn't move when the shift was over but I got used to it, wore a workout belt and wrist straps after that. It did suck but I got the last laugh.
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Yeh im trying to press with feet close together for teardrop aswell, do u press with feet high or low on the plate??
Y 2 sets of t-bars??
davie
with alot of thickness momements DC wants you to do one really heavy set of 4-6 reps and then a set with a little less weight for 12-18 reps. I forget the actual logic behind it..lol but that's what I've been doing. I try to add weight to both sets everytime so it's a constant overload situation. I went from 3 plates the first time to 4 just the other day so that was a pretty big jump, I'll probably add another 5lbs a workout from now on. Same thing with squats, I heavy set of 4-6 and a follow up for 20.
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1-Chest, Shoulders, Triceps
2- OFF
3- Back, Traps, Biceps
4- OFF
5- Quads, Hams, Calves
6- OFF
Gives enough recovery time and you get a great pump in all the muscles when using a push/pull/legs training split.
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Best MASS gains? Dogcrap hands down... that and a lot of test. enanthate/dbol ;)
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with alot of thickness momements DC wants you to do one really heavy set of 4-6 reps and then a set with a little less weight for 12-18 reps. I forget the actual logic behind it..lol but that's what I've been doing. I try to add weight to both sets everytime so it's a constant overload situation. I went from 3 plates the first time to 4 just the other day so that was a pretty big jump, I'll probably add another 5lbs a workout from now on. Same thing with squats, I heavy set of 4-6 and a follow up for 20.
Kul, iv actually been doing that anyway.
Been doing the perscribed set of 12 (each time i get 12 i up weight the next time), then dropping weight abour 10-2- kg's and trying to knock out 12-20 rep set.
davie
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Kul, iv actually been doing that anyway.
Been doing the perscribed set of 12 (each time i get 12 i up weight the next time), then dropping weight abour 10-2- kg's and trying to knock out 12-20 rep set.
davie
that's cool, I'm trying to get to a point where I'm moving the heaviest weight that I can for 4-6 reps and follow it up with a 20 repper. I did some seated rows and bumped the weight up from my last workout where I got 8 reps, I still got 7 reps but it was hard as hell. I'm gonna bump it up another plate next time and see what happens. Back when i first read the dog log one of the things that DC said was that he wanted you to be lifting so heavy that you would actually have anxiety over your next workout, trying to figure out how you could beat your previous best. I've always pushed myself but never to that point...meaning no matter what I did I was pretty confident I could beat my previous best, well this is the first time where I'm getting a little worked up over what I can actually do with certain movements....it's pretty fun.
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that's cool, I'm trying to get to a point where I'm moving the heaviest weight that I can for 4-6 reps and follow it up with a 20 repper. I did some seated rows and bumped the weight up from my last workout where I got 8 reps, I still got 7 reps but it was hard as hell. I'm gonna bump it up another plate next time and see what happens. Back when i first read the dog log one of the things that DC said was that he wanted you to be lifting so heavy that you would actually have anxiety over your next workout, trying to figure out how you could beat your previous best. I've always pushed myself but never to that point...meaning no matter what I did I was pretty confident I could beat my previous best, well this is the first time where I'm getting a little worked up over what I can actually do with certain movements....it's pretty fun.
so what your saying is you put heavy enough weight where your only getting 4-6 reps on the first set then drop the weight to low enough where you get 20 reps between the last 2 sets or 20 reps each set?
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so what your saying is you put heavy enough weight where your only getting 4-6 reps on the first set then drop the weight to low enough where you get 20 reps between the last 2 sets or 20 reps each set?
1 set heavy enough to only allow 4-6 reps
1 set haevy enough to only allow about 20 reps
that's it.
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so your only doing 2 sets instead of three? i thought the whole dc thing was three sets with 15 in between each set
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so your only doing 2 sets instead of three? i thought the whole dc thing was three sets with 15 in between each set
you don't rest pause quad or back thickness movements in most cases cause most people's form would go to shit and you'd hurt your back so you do one heavy set, wait a couple of minutes and do another lighter set. Most other movements are rest paused in the manner your speaking of.
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oh alright then good to know im going to assume then that would cover deads rows pulldowns and squats and leg presses? thank you for your guidance
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I would rest pause pulldowns...just use the above described on thickness movements-rows, deads, t-bar etc. for width movements it's usually ok to rest pause them.
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One bodypart a day 5 days a week 2 on 1 off 3 on 1 off.
Structural Program
Week 1
Monday - Back Sets Reps
supported bent rows pyramid warm ups then 4x8
pulldowns to the front 5 10-12
one arm rows 4 8-10
seated rows 4 12-15
Tuesday - Chest
incline barbell pyramid warm ups then 4x8
incline DB press 4-6 6-10
*flat flies 5 8-10
*flat DB press 5 8-10
dips 3 max
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 4x8
seated side laterals 5 8-10
bent laterals 5 10-12
up right rows 3 10-12
shrugs 3 10
Friday - Arms
close grip bench pyramid warm ups then 5x5
lying triceps extension 3 3
triceps pushdowns 4 4
alternate DB curls warm ups then 3x5, 1-2x8-10
preacher curls 3 8-10
alternate hammer curls 3 10-12
Saturday - Legs
squats pyramid warm ups then 4x15
leg press warm ups then 3x10-12
lying leg curls pyramid warm ups then 4x12-15
leg extensions 3 15
* - supersets
Week 2
Monday - Back Sets Reps
reverse grip bent rows pyramid warm ups then 5x6-8
seated rows 4 8-15
reverse grip pulldowns 4 8-10
pulldowns to chest 3-4 10-12
hammer one arm rows 3 8-10
Tuesday - Chest
incline barbell press pyramid warm ups then 5x4
flat DB press warm ups 4x6-8
seated chest press 4 8-10
pec dec 5 10-12
Wednesday - OFF
Thursday - Shoulders
2 arm DB press warm ups then 6x8-10
seated side laterals 3 8-12
upright rows 3 8-12
rear delt machine 5 12-15
Friday - Arms
Machine dips pyramid warm ups then 5x8-10
triceps extension machine 4 8-10
one arm DB extensions 2-3 6-10
alternate DB curls warm ups then 3x6
machine preacher curls 3-4 8-10
barbell curls 3 8-10
Saturday - Legs
squats pyramid warm ups then 5x5
lunges 5 6-10
lying leg curls Warm ups then 5x8-12
Week 3
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5x5
seated rows warm ups then 3x8-10
reverse grip pulldowns 3 8-10
pulldowns to the front 5 12-15
machine high grip row 3 8-10
Tuesday - Chest
bench press pyramid warm ups then 5x15,12,10,8,6
incline DB press 5 6-8
flat flies 5 8-10
dips 3 max
pec deck 3 12-15
Wednesday - OFF
Thursday - Shoulders
front press pyramid warm ups then 5x15,12,10,8,6
seated side laterals 5 8-10
rear delt machine warm ups then 4x8-10
front raise 3 8-10
bent lateral raise 3 12
Friday - Arms
lying triceps extension warm ups then 5x6-10
overhead rope 3 8-12
triceps pushdowns 4 8-10
preacher curls 6 6-8
alternate DB curls warm ups then 4, 6, 8, 10
DB concentration curls 1-2 10-12
Saturday - Legs
leg press warm ups then 3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls warm ups then 4x8-10
lunges 4 8-12
Week 4
Monday - Back Sets Reps
bent over rows (optional grip) pyramid warm ups then 8x8
close grip pulldowns 5 6-8
pulldowns front 4 10-15
Tuesday - Chest
incline barbell press pyramid warm ups then 5x6-8
flat DB press warm ups then 5x6-8
pec dec 5 10-12
bench press 3 12-15
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 5x8
seated side laterals warm ups then 5x10-12
front alternate raises 3 10-12
2 arm cable bent 5 12-15
Friday - Arms
alternate DB curls pyramid warm ups then 2x4, 1x6-8, 1x10
preacher curls warm ups 3x6-8
barbell curls 3 10
close grip bench warm ups 5x5
lying triceps extension 3 8-10
overhead rope 4 10-12
Saturday - Legs
hack squats pyramid warm ups then 5x15,12,10,8,6
lunges 3 6-10
deadlifts 3 8-10
leg extensions 3 12-15
lying leg curl 3 10-12
Week5
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5-6x6-10
reverse grip pulldowns 4 8-12
seated rows 4 8-10
wide grip gravitron 4 10-15
hammer close grip pull downs 3 10-12
Tuesday – Chest
incline DB press pyramid warm ups then 3x4, 2x6-8
flat DB press 5 8-12
seated chest press 1-2 sets then 1- strip set
pec deck 3 12-15
dips 3 max
Wednesday - OFF
Thursday - Shoulders
Standing front press pyramid warm ups then 5x5, 3x8
seated side laterals 4 8-10
upright rows 3-4 8-10
one arm cable bent 3 12-15
Friday - Arms
triceps pushdowns pyramid warm ups then 5x6-10
one arm DB extensions 3 8-10
lying triceps extension 3 10-12
preacher curls warm ups then 3x6, 2x8, hammer curls 3 8-10
DB concentration curls 3 6-8
Barbell curls 3 10
Saturday - Legs
hack squats or squats pyramid warm ups then 5x8
one legged leg press warm ups 3-4x10-12
lying leg curls warm ups 4x8-12
leg extension 4x15
dead lifts 3x12
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One bodypart a day 5 days a week 2 on 1 off 3 on 1 off.
Structural Program
Week 1
Monday - Back Sets Reps
supported bent rows pyramid warm ups then 4x8
pulldowns to the front 5 10-12
one arm rows 4 8-10
seated rows 4 12-15
Tuesday - Chest
incline barbell pyramid warm ups then 4x8
incline DB press 4-6 6-10
*flat flies 5 8-10
*flat DB press 5 8-10
dips 3 max
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 4x8
seated side laterals 5 8-10
bent laterals 5 10-12
up right rows 3 10-12
shrugs 3 10
Friday - Arms
close grip bench pyramid warm ups then 5x5
lying triceps extension 3 3
triceps pushdowns 4 4
alternate DB curls warm ups then 3x5, 1-2x8-10
preacher curls 3 8-10
alternate hammer curls 3 10-12
Saturday - Legs
squats pyramid warm ups then 4x15
leg press warm ups then 3x10-12
lying leg curls pyramid warm ups then 4x12-15
leg extensions 3 15
* - supersets
Week 2
Monday - Back Sets Reps
reverse grip bent rows pyramid warm ups then 5x6-8
seated rows 4 8-15
reverse grip pulldowns 4 8-10
pulldowns to chest 3-4 10-12
hammer one arm rows 3 8-10
Tuesday - Chest
incline barbell press pyramid warm ups then 5x4
flat DB press warm ups 4x6-8
seated chest press 4 8-10
pec dec 5 10-12
Wednesday - OFF
Thursday - Shoulders
2 arm DB press warm ups then 6x8-10
seated side laterals 3 8-12
upright rows 3 8-12
rear delt machine 5 12-15
Friday - Arms
Machine dips pyramid warm ups then 5x8-10
triceps extension machine 4 8-10
one arm DB extensions 2-3 6-10
alternate DB curls warm ups then 3x6
machine preacher curls 3-4 8-10
barbell curls 3 8-10
Saturday - Legs
squats pyramid warm ups then 5x5
lunges 5 6-10
lying leg curls Warm ups then 5x8-12
Week 3
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5x5
seated rows warm ups then 3x8-10
reverse grip pulldowns 3 8-10
pulldowns to the front 5 12-15
machine high grip row 3 8-10
Tuesday - Chest
bench press pyramid warm ups then 5x15,12,10,8,6
incline DB press 5 6-8
flat flies 5 8-10
dips 3 max
pec deck 3 12-15
Wednesday - OFF
Thursday - Shoulders
front press pyramid warm ups then 5x15,12,10,8,6
seated side laterals 5 8-10
rear delt machine warm ups then 4x8-10
front raise 3 8-10
bent lateral raise 3 12
Friday - Arms
lying triceps extension warm ups then 5x6-10
overhead rope 3 8-12
triceps pushdowns 4 8-10
preacher curls 6 6-8
alternate DB curls warm ups then 4, 6, 8, 10
DB concentration curls 1-2 10-12
Saturday - Legs
leg press warm ups then 3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls warm ups then 4x8-10
lunges 4 8-12
Week 4
Monday - Back Sets Reps
bent over rows (optional grip) pyramid warm ups then 8x8
close grip pulldowns 5 6-8
pulldowns front 4 10-15
Tuesday - Chest
incline barbell press pyramid warm ups then 5x6-8
flat DB press warm ups then 5x6-8
pec dec 5 10-12
bench press 3 12-15
Wednesday - OFF
Thursday - Shoulders
smith machine front press pyramid warm ups then 5x8
seated side laterals warm ups then 5x10-12
front alternate raises 3 10-12
2 arm cable bent 5 12-15
Friday - Arms
alternate DB curls pyramid warm ups then 2x4, 1x6-8, 1x10
preacher curls warm ups 3x6-8
barbell curls 3 10
close grip bench warm ups 5x5
lying triceps extension 3 8-10
overhead rope 4 10-12
Saturday - Legs
hack squats pyramid warm ups then 5x15,12,10,8,6
lunges 3 6-10
deadlifts 3 8-10
leg extensions 3 12-15
lying leg curl 3 10-12
Week5
Monday - Back Sets Reps
T-bar rows pyramid warm ups then 5-6x6-10
reverse grip pulldowns 4 8-12
seated rows 4 8-10
wide grip gravitron 4 10-15
hammer close grip pull downs 3 10-12
Tuesday – Chest
incline DB press pyramid warm ups then 3x4, 2x6-8
flat DB press 5 8-12
seated chest press 1-2 sets then 1- strip set
pec deck 3 12-15
dips 3 max
Wednesday - OFF
Thursday - Shoulders
Standing front press pyramid warm ups then 5x5, 3x8
seated side laterals 4 8-10
upright rows 3-4 8-10
one arm cable bent 3 12-15
Friday - Arms
triceps pushdowns pyramid warm ups then 5x6-10
one arm DB extensions 3 8-10
lying triceps extension 3 10-12
preacher curls warm ups then 3x6, 2x8, hammer curls 3 8-10
DB concentration curls 3 6-8
Barbell curls 3 10
Saturday - Legs
hack squats or squats pyramid warm ups then 5x8
one legged leg press warm ups 3-4x10-12
lying leg curls warm ups 4x8-12
leg extension 4x15
dead lifts 3x12
what did you just copy and paste this out of some article and are trying to pawn it off as your idea? sounds descent but i dont think i would like to rotation...
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that's cool, I'm trying to get to a point where I'm moving the heaviest weight that I can for 4-6 reps and follow it up with a 20 repper. I did some seated rows and bumped the weight up from my last workout where I got 8 reps, I still got 7 reps but it was hard as hell. I'm gonna bump it up another plate next time and see what happens. Back when i first read the dog log one of the things that DC said was that he wanted you to be lifting so heavy that you would actually have anxiety over your next workout, trying to figure out how you could beat your previous best. I've always pushed myself but never to that point...meaning no matter what I did I was pretty confident I could beat my previous best, well this is the first time where I'm getting a little worked up over what I can actually do with certain movements....it's pretty fun.
Haha iv had that on low rep back squats and deadlifts. Its a weird feeling almost dreading it, iv found myself walking to the gym telling myself 'u can do this, u can get 6 reps' etc etc lol.
davie