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Thread: Need opinions with this routine,,, stressing out

  1. #1

    Need opinions with this routine,,, stressing out

    Hi again,

    Initially I was keen on this Dorian Yates routine posted on this forum which was basically:
    Chest and Bi
    Back
    Off
    Delts and Tris
    Legs
    Off
    Repeat.

    The key is only 1 min rest between sets and only one working set per exercise etc...
    I felt like this gave me a massive pump at the gym but dam, the next day I wasn't even remotely sore, specially on the tris, they were pumped like a balloon but the next day they were ready to go again.
    For me I think going heavy is the way to go.
    Anyway, I like the idea of this routine:
    Chest and Shoulders
    Back and Tris
    rest
    Shoulders and Chest
    Tris and Back
    Legs
    rest
    Repeat

    At least I get to do everything (except legs which I cant fathom doing twice) twice a week.
    Also is high intensity really the way forward to build muscle compared to resting in between sets and smashing heavy... it really feels like a better workout going heavy...

  2. #2
    Join Date
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    What about the bi's ?

  3. #3
    Is that chest and tri's on consecutive days? I don't know about that.

  4. #4
    Quote Originally Posted by clarky. View Post
    What about the bi's ?
    bi's get enough work with back.

  5. #5
    Join Date
    Feb 2012
    Posts
    6,809
    you can try going even heavier on your work set. or increase to 2 worksets instead of just one, still following the 1min rest between sets.

  6. #6
    Join Date
    Mar 2013
    Location
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    If your set with these muscle group pairing I would suggest switching order they are done in. I would do back and tris than chest and shoulders. Also, I would work shoulders out first on chest and shoulder day. Shoulders and tris are accessory muscles used in benching so it’s important to work them out first. Pre-exhaustion of the shoulders and tries will force the pectorals to work harder when lifting weight.

  7. #7
    Join Date
    Jul 2011
    Posts
    357
    Quote Originally Posted by tigerspawn View Post
    If your set with these muscle group pairing I would suggest switching order they are done in. I would do back and tris than chest and shoulders. Also, I would work shoulders out first on chest and shoulder day. Shoulders and tris are accessory muscles used in benching so it’s important to work them out first. Pre-exhaustion of the shoulders and tries will force the pectorals to work harder when lifting weight.
    I always thought it wasn't a good a idea to work accessory muscle groups before primary. Wouldn't it better to do maybe flys then bench and lateral raises then shoulder press?

  8. #8
    Join Date
    Mar 2013
    Location
    Illinois
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    Guess I should have asked what his training what his training experience is because beginners should not attempt to incorporate the pre-exhaust techniques. Also, intermediates should use caution in regard to frequency when using pre-exhaustion training techniques. However, advanced trainers should use pre-exhaustion to suit their needs for desirable hypertrophic growth.

    I’m ISSA certified and have been a PT for 6yrs. My clients have had awesome successes when I have had them use pre-exhaust training techniques. Plus I have been training for 8 yrs and have used the techniques myself and it has helped blast my chest.

    If you don’t believe me research pre-exhaustion techniques.

  9. #9
    Join Date
    Jul 2011
    Posts
    357
    I don't every seen or read about pre-exhaust techniques like you mentioned but I have seen them for the same body part by doing isolation first and then the compound. I will look up the pre-exhaust techniques you mentioned. Guess you never stop learning.

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