Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: jpm101 on August 10, 2012, 09:34:22 AM
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Just throwing this out here, for what it's worth. Some experienced and older BB'ers seem to like either of the following methods. Less time, but getting more attention to muscle areas, in workouts. Reduced training time in the gym, per workout day, allowing more recovery time, over all.
Rather than having the popular Push-Pull workouts (or any other workout scheme) based on a 7 day a week plan, which may tend to give more attention to the upper body, we approach it with the idea that full legs/lower body receives equal focus over a 8 day period (upper body 2 workouts, lower body, 2 workouts) rather than the usual Mon-Push, Wed-Legs, Fri--Pull and starting the next Monday with the Push, Wed- Legs,, etc for each 7 day's a week break down.
Consider the fact that most leg exercises are push movements, as the legs push off the floor (squat), versions of the leg press machines, etc. . Even the regular properly performed DL is a push exercise (just holding the bar while the legs push the body up), while the SLDL is a pulling exercise (lower back). But observing how they are done today (mostly by BB'ers), more of a combo movement, with rounded and extended back/spine, with very little actually leg push.. A crossover movement at best.
Might consider, as example:
Mon.....Push
Wed....leg
Fri.......Pull
Sun.....leg
rest day after Sun would make the 8th day in this workout cycle.
If wanting more of a conventional Push-Pull workout plan, rather than working out on the weekend (Sat & Sun):
Mon...Push
Wed...leg
Fri.....Pull
rest on Sat& Sun and the following Monday, start with
Mon...Legs
Wed...Push
Fri.....Legs
Weekend off , than return on Monday doing the Pull phase, etc.
Any workout, Push or Pull, including legs, should not require anymore that 3 exercises per body part. Total workout sets from 9 to 12, for the 3 exrcises. Please try not over thinking a fairly simple process for building muscle and strength. Adding this or that exercise, more sets, etc to a basic routine may tend to slow progress, rather than speed it up. Going to have more recovery time between selected body parts, which is a good thing. Good Luck.
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good stuff
Frank Zane said that he made his greatest size gains following an upper/lower split training every other day like this... upper/off/lower/off
your protocol is very similar to Zane's, except you are advising to split the upper body in half via. push/pull
on a side note, Mentzer also used a 1 on/1 off protocol like Zane's, except he split it up as follows...
push and legs/off/pull/off
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Great stuff,
this is pretty much the same thing I posted in the classic push/pull/lower thread. Cycling this type of set up over a 4 day training week.
Whenever I go to a 4 day split I use the pull/push/legs set up cycled over four days.
I set it up like this:
Pull A Pull B
Back Rows Vertical Pulling
Vertical Pulling Back Rows
Traps Rear delts/upper back
Biceps Hammer curl or reverse curl variation
Push A Push B
Flat Press Overhead or Incline Press
Incline or Overhead Press Flat or decline press or dip variation
Chest Isolation Shoulders Isolation
Tricep Extentions Tricep Extention
Lower A Lower B
Deadlift Variation Squat Variation
Quads Single Leg Movement (lunges, single leg squats etc..)
Calves Hamstrings Isolation
Low Back Isolation Calves
Abs Abs
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feel the muscle working.....eat....rest. ....repeat......keep it simple.
leave your ego at the door. control the weight....don't let the weight control you.
don't over think different training systems. just stay focused and change your exercises from time to time.
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feel the muscle working.....eat....rest. ....repeat......keep it simple.
leave your ego at the door. control the weight....don't let the weight control you.
don't over think different training systems. just stay focused and change your exercises from time to time.
did mentzer not do this too at one stage? splitting the body into 2 halves and so on. you train then take a day off...then train again so you never rest 2 days in a row and never train 2 days in a row. taken fron "Bodybuilding Basics" by Robert kennedy .. I think this is a great method but of course you canīt train the same as a routine with 1 or 2 muscles a Day which most do today.
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did mentzer not do this too at one stage? splitting the body into 2 halves and so on. you train then take a day off...then train again so you never rest 2 days in a row and never train 2 days in a row. taken fron "Bodybuilding Basics" by Robert kennedy .. I think this is a great method but of course you canīt train the same as a routine with 1 or 2 muscles a Day which most do today.
he did this...
mon and thurs=legs, chest, and tris
tues and fri=back, delts, bis
and he did 3-6 failure sets per bodypart
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here's the routine Mentzer used back in the day 8)
Monday and Thursday
Chest:
Pec-Deck (to failure)
Incline Barbell Press
(forced reps)
Cable or Dumbbell Fly
4 cycles with no pause between movements
Triceps:
Triceps Extension (Nautilus)
Weighted Dip
3 cycles of 8 reps to failure with no rest between movements (rest between cycles)
Thighs:
Heavy Leg Extension 1 x 10 reps
Leg Press 1 x 10 reps
Parallel Squat 1 x 10 reps
Leg Curl 1 x 10 reps
Sometimes the above exercises are performed in superset style. He always uses maximum poundages.
Tuesday and Friday
Back:
Pullover (Nautilus)
Close-Grip Chin (underhand)
2 cycles of superset
Long Cable Pull 2 x 8 reps
One Arm Dumbbell Row 2 x 8 reps
Deltoids:
Lateral Raise (Nautilus)
Press Behind Neck (Nautilus)
2 cycles of superset
Biceps:
Preacher Bench Curl
Barbell Curl
superset above for 3 cycles (I have done this, it is awesome)
Concentration Dumbbell Curl
Calves:
Toe Raise (calf machine)
Toe Raise (leg press)
1 set each
Abs:
Leg Raise (chinning bar)
Crunch (machine)
3 supersets until he feels a burn