04-19-2005, 04:33 PM #1
ok here's my revised workout check it out!
-incline bench 3x4-6
-flat db press 3x4-6
-incline db flyes 3x4-6
weighted chins 3x4-6
bent rows 3x4-6
close t-bar rows 3x4-6
smith machine shrugs 3x4-6
day3 - off
db press 3x4-6
upright rows 3x4-6
seated laterals 3x4-6
reverse pec-dec 3x4-6
straight bar curls 3x4-6
hammer curls 3x4-6
skull crushers 3x4-6
over head dumbell ext. 3x4-6
leg extentions 3x15
squats - 5x15
leg press - 3x15
calf raises - 5x15
everything is heavy because over the last couple of years ive realized my body responses better to heavier loads, but i do not compromise form for weight, every rep i do is controlled. im going to try swoles leg training so thats why leg exersises are high in reps.
so what do ya think???
04-19-2005, 04:54 PM #2
Equate your chest and back volume for balance purposes. Go with 12 sets for both. Also, be careful on those assistance exercises doing only 4-6 reps. They place a tremendous amount of stress upon a single joint, especially lateral raises. The weight is really far from your shoulder joint, creating a tremendous amount of torque/force.
Other than that, good luck. Everyone will recommend a different split, but I see no major problems with the one you listed. I'd put traps with shoulders. . .
04-19-2005, 04:57 PM #3Originally Posted by Hypertrophy
04-19-2005, 05:11 PM #4Originally Posted by HOLLYWOOD
04-19-2005, 05:59 PM #5Originally Posted by Hypertrophy
04-19-2005, 06:18 PM #6
I think it looks perfect.
What kinda look are you going for with your back? The reason I ask is because you have got weighted chins first and dead second to last.
THis is my reasoning what ever you do first on any muscle will be what that muscle reacts to the most.
Also on reps I never do less than 6 unless I,m going for my one rep max.
On arms I would add one arm preacher curls and insted of pushdowns do french presses.
on chest rotate between inline flys and cable cross overs.
THAT IS JMO IT MIGHT NOT WORK FOR YOU BUT IT DOES FOR ME.
Just set it up untill its fit for you. Only you know your body and what makes it grow. I think its a trail and error kinda deal myself. If it dont work than fix it.
04-19-2005, 06:25 PM #7Originally Posted by brew035
cool thanks man...by the way do you know what hypertrophy means by "under-recovered"... does he mean i wont be able to recover from this split?
04-19-2005, 08:29 PM #8
hyper??? where are ya?
04-20-2005, 08:41 AM #9Originally Posted by HOLLYWOOD
He's not saying that you will or not just saying be steady on watching your results.
If you start to feel lathargic(sp) you might want to switch something up.
04-20-2005, 10:32 AM #10Originally Posted by brew035
i know what overtraining and under-recovered means, i just didnt understand where he was coming from since the routineive posted if relatively spaced out and only training 5 days a week... i jsut didnt understand where he was coming form and why he suggested this, stil waitin on ya hyper, im curious as to y would think this??
04-20-2005, 04:23 PM #11
No man, you won't be overtraining. It was just a way of saying if your workout is not producing optimal results, analyze it and make appropriate modifications.
04-20-2005, 04:48 PM #12
hey hyper what do you have a degree in?
04-21-2005, 10:28 AM #13Originally Posted by HOLLYWOOD
04-21-2005, 10:36 AM #14Originally Posted by Hypertrophy
ok since you have the knowledge and im curious as to what you've been taught, what would you say is the best rep range, and # of sets per exercise, and also # of exercises is optimal for causing as much hypertrophy as possible???
04-21-2005, 10:45 AM #15Originally Posted by HOLLYWOOD
Periodization is the best long term approach to resistance training!
04-21-2005, 11:05 AM #16Originally Posted by Hypertrophy
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