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Getbig Main Boards => Gossip & Opinions => Topic started by: Ursus on October 28, 2012, 09:37:48 AM
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A few weeks ago I hurt myself throwing back db's for incline presses. Foot slipped as I did it and hurt my shoulder, I trianed around it a workout or two before realising it was hurt so I took 2-3 weeks off. I think I am now almost 100% and ready to train again - I will know tomorrow anyway.
To prevent injuring it i am considering doing almost a full body workout 4x week or something similar whereby I train movements as opposed to bodypart splits. They days I squat I will do very little else apart from maybe assistance exercises or silly things like biceps just to keep everything ticking over.
I will also start very low and pick maybe 6-8 exercises and do 2 sets of each everyday that I feel that bodypart/movement has recovered. Has anyone any thoughts on this. I done it before with good success. It also meant that I could train in approximately an hour which also helped and suited me a lot.
I was thinking of focusing on
Bench
Squat
Deadlift
Standing Press
Chins
Rows
Dips, CG Bench or Inclines
Good Mornings.
Obviously I will start very light and build it up, but any thoughts on this.
On a routine where I benched 5x week my 5RM went to a 8RM in approx 6 weeks.
Saying this I could go down to gym tomorrow and not feel 100%.
I also do not wish to lose size so if this happens I will up food intake.
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A few weeks ago I hurt myself throwing back db's for incline presses. Foot slipped as I did it and hurt my shoulder, I trianed around it a workout or two before realising it was hurt so I took 2-3 weeks off. I think I am now almost 100% and ready to train again - I will know tomorrow anyway.
To prevent injuring it i am considering doing almost a full body workout 4x week or something similar whereby I train movements as opposed to bodypart splits. They days I squat I will do very little else apart from maybe assistance exercises or silly things like biceps just to keep everything ticking over.
I will also start very low and pick maybe 6-8 exercises and do 2 sets of each everyday that I feel that bodypart/movement has recovered. Has anyone any thoughts on this. I done it before with good success. It also meant that I could train in approximately an hour which also helped and suited me a lot.
I was thinking of focusing on
Bench
Squat
Deadlift
Standing Press
Chins
Rows
Dips, CG Bench or Inclines
Good Mornings.
Obviously I will start very light and build it up, but any thoughts on this.
On a routine where I benched 5x week my 5RM went to a 8RM in approx 6 weeks.
Saying this I could go down to gym tomorrow and not feel 100%.
I also do not wish to lose size so if this happens I will up food intake.
This is a great routine only for a young beginners !
Anyone who has a little bit of experience will overtrain after only a week following this routine and get injured in the process !!!
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I intend to wave cycle my weights and also back cycle my weights after a predetermined time.
E.g
Day
1 - 115 2x5
2 - 117.5 2x5
3 - 120 2x5
4 - 117.5 2x5
5 - 120 2x5
6 - 122.5 2.5
etc...
Then say when I get to 130kg drop back to 120 and continue up to 135 etc
6 bench workouts may be 6 days training at the start but may be over 3 weeks later on in the cycle.
Similar approach will be applied to other exercises (apart from squat and deadlift) however initially I may stagger the difficulty so that in 6 week all exercises are not tough.
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I'd go 4x a week to get the volume in.
I'd also lower the amount of exercises, but bump up the number of sets, something like -
Alternating weekly Squats or Deadlifts 3-4 sets of five - 6.
Alternate weekly incline or flat bench - 3 x 5, 1 x 10 - 12, the high rep back off set to help hold size.
Wide grip chins - 3 x 6 - 8, 1 high rep set.
Press out of rack - 3 x 5 or 6.
Straight Barbell curls 2-3 x 6-10
I'd probably throw in a couple of sets of pullovers or similar here too.
Till I knew it was healed, I'd play every thing by feel, especially the pressing movements.
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You could try some of this
http://www.elitefts.com/ws4sb/WS4SB.pdf
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I'd go 4x a week to get the volume in.
I'd also lower the amount of exercises, but bump up the number of sets, something like -
Alternating weekly Squats or Deadlifts 3-4 sets of five - 6.
Alternate weekly incline or flat bench - 3 x 5, 1 x 10 - 12, the high rep back off set to help hold size.
Wide grip chins - 3 x 6 - 8, 1 high rep set.
Press out of rack - 3 x 5 or 6.
Straight Barbell curls 2-3 x 6-10
I'd probably throw in a couple of sets of pullovers or similar here too.
Till I knew it was healed, I'd play every thing by feel, especially the pressing movements.
Can you elaborate one the 1 set of higher rep - is this only every other week?
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No, every bench workout. Back when lots of guys followed full body stuff, they found that if they added in a set or two of higher rep work it would help them retain size better. It seems to work very well and only takes a extra minute or two.
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Thanks for input,
Has anyone else anything constructive to add?
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We follow a Westside template. Today is a maximum effort upper. Reverse band bench. 10 x 2 working to 100%
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Er what?!!
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Go on a losing weight routine tubby.
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We follow a Westside template. Today is a maximum effort upper. Reverse band bench. 10 x 2 working to 100%
Sounds like you love the cock with all your heart mind and soul.
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Sounds like you love the cock with all your heart mind and soul.
Yes Big C, every post that coach makes just reeks of unwashed penis.
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nothing more boring or pointless fretting over training routines after decades of experience in the gym...
push yourself a little, but not too much. keep it simple, with few movements. that's all.
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Yes Big C, every post that coach makes just reeks of unwashed penis.
He sounds like the type of guy who adds a mandatory 'How long and thick is your penis' and 'are you circumcised' question to his 'gym' membership forms oh brother gayer than decaff
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Thanks for input,
Has anyone else anything constructive to add?
If you ever find yourself being chased by a crocodile, do not run in a straight line; he'll reel you in for lunch. However, running laterally at points should dump the croc on his side and allow you a clean getaway.
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ursus doesnt make any sense to me
for a "life time natural" hes already standing pressing 315 for reps
and now wants to go on a "strength routine"
....oh brother...
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315 press is unreal.
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A few weeks ago I hurt myself throwing back db's for incline presses. Foot slipped as I did it and hurt my shoulder, I trianed around it a workout or two before realising it was hurt so I took 2-3 weeks off. I think I am now almost 100% and ready to train again - I will know tomorrow anyway.
To prevent injuring it i am considering doing almost a full body workout 4x week or something similar whereby I train movements as opposed to bodypart splits. They days I squat I will do very little else apart from maybe assistance exercises or silly things like biceps just to keep everything ticking over.
I will also start very low and pick maybe 6-8 exercises and do 2 sets of each everyday that I feel that bodypart/movement has recovered. Has anyone any thoughts on this. I done it before with good success. It also meant that I could train in approximately an hour which also helped and suited me a lot.
I was thinking of focusing on
Bench
Squat
Deadlift
Standing Press
Chins
Rows
Dips, CG Bench or Inclines
Good Mornings.
Obviously I will start very light and build it up, but any thoughts on this.
On a routine where I benched 5x week my 5RM went to a 8RM in approx 6 weeks.
Saying this I could go down to gym tomorrow and not feel 100%.
I also do not wish to lose size so if this happens I will up food intake.
look up bill seno or reg park.
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ursus doesnt make any sense to me
for a "life time natural" hes already standing pressing 315 for reps
and now wants to go on a "strength routine"
....oh brother...
another wise post
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Yes Big C, every post that coach makes just reeks of unwashed penis.
You must know a lot about how unwashed penises smell.
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Never once claimed 315 for reps!
Go on a losing weight routine tubby.
Diet
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Never once claimed 315 for reps!
Diet
lol weve seen your vids already toying with 315 on standing miliatry bro ::) i dont even stand press 225 your strength is absurd all that heme iron killed your hair but gave you super human strenth
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thought goudy still had his hair?
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I do still have my hair.
Never repped 315 I could MAYBE semi push press it for 1
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Make sure to do the correct number of reps and sets.