drawing board with eatrain

[Twist]

New Chest routine
3 flat bench-4,4,12
3 incline barbell/dumbell-4,4,12
2 decline flys-8-12,8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warmup set before starting chest. wed be cutting the sets from 12 to 8 and i bet you get alot stronger.

**I always do slow reps and big squeeze at the top like posing chest. Just like "training with milos sarcev chest"
should I continue this way even with low rep range?

Back

Biceps

Triceps

quads

hams

calves

or all one day like

legs

** If you have the time I would like to redo my whole training regime.
I have been floating between splits for a couple weeks.

[eatrainrest]

New Chest routine
3 flat bench-4,4,12
3 incline barbell/dumbell-4,4,12
2 decline flys-8-12,8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warmup set before starting chest. wed be cutting the sets from 12 to 8 and i bet you get alot stronger.

**I always do slow reps and big squeeze at the top like posing chest. Just like "training with milos sarcev chest"
should I continue this way even with low rep range?

you could change the tempo up a little as well... slower reps=more growth. as long as yoru controlling the weight and not slamming it against your chest or bringing it down 2 inches you should be fine. good form always.

Back

Biceps

Triceps

quads

hams

calves

or all one day like

legs

** If you have the time I would like to redo my whole training regime.
I have been floating between splits for a couple weeks.

ok cool... my workout thread has examples of splits that would work for you.. i have a databse within my first post with exercises chart and set recommendations so you could customize your own and i will gladly critique it, if you wnna post in there .

[Twist]

sounds good. read those like 50 times already. I'll write out my proposed split. It might take a minute

[Twist]

New Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warm up set before starting chest. wed be cutting the sets from 12 to 8 and I bet you get a lot stronger.

What should my rest between sets look like?

New Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 flys? – 16,16,16

[Twist]

Training split

New Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warm up set before starting chest. wed be cutting the sets from 12 to 8 and I bet you get a lot stronger.

What should my rest between sets look like?

New Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 flys? – 16,16,16

New Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 suggestion??

New Tricep routine
4 Dips – 4, 4, 16
3 overhead dumbbell – 8, 6, 6
3 tricep pushdown – 10, 8, 6

New Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6
3 upright rows – 4, 4, 16

New Leg routine
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
3 squats – 8, 6, 16
3 Lunges (distance) – approximately 16, 10, 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10

[Twist]

I need to throw dead lifts in there and I don't work traps because i don't want them to get any bigger.

[collar]

what body part falls on what day??

[collar]

also you just want eatrainrest advice??
if so i will stay out.

[Twist]

I will take all advice into consideration. I did not plan the split yet, just want to get the exercises and reps and sets etc down first then I will plan the split.
Eat has me on this weird 4, 4, 12 thing and idk if i should apply it to every body part or just chest. I am grateful for any help thanks.

[collar]

mate dont complicate things and dont get too worked up about certain things.
stick to the basic exercises

do ruffly between 10-12 sets a body part
smaller muscle groups about 8-10 sets

rep range start with 10-12 reps of what ever the maximum weight maybe to reach that rep range

then switch up reps every few weeks or so.

maybe go something like

week 1-3 (12 sets/10-12 reps)

week 4-6 (12 sets/8-10 reps)

week 6-8 (12 sets/6-8 reps)

you can switch up an exercise on a weekly basis for each body part, also you may want to try higher rep range after certain amount of weeks like 15 to 20 reps of slightly lighter week, which you can make it your recovery week.

there endless varieties dont get to worked up on it and just go with what works with you.

but start of with a base of like 12 sets/10-12 reps and go from there.....

[eatrainrest]

I will take all advice into consideration. I did not plan the split yet, just want to get the exercises and reps and sets etc down first then I will plan the split.
Eat has me on this weird 4, 4, 12 thing and idk if i should apply it to every body part or just chest. I am grateful for any help thanks.

4,4,12 is great for maximizing white twitch fibers associated with strength, and a quick 12 rep to stimulate some red fast twitch. you can use that rep range in COMPOUND MOVEMENTS. squats, leg press, bench presses, deadlifts.

[Twist]

Ok thanks I will redo it then post it

[Twist]

Training split

New Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warm up set before starting chest. We’d be cutting the sets from 12 to 8 and I bet you get a lot stronger.

What should my rest between sets look like?
New Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 flys – 16,16,16
3 dead lifts – 4, 4, 12

New Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 suggestion??

New Tricep routine
4 Dips – 4, 4, 16
3 overhead dumbbell – 8, 6, 6
3 tricep pushdown – 10, 8, 6

New Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6
3 upright rows – 4, 4, 16

New Leg routine
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10


once you guys tell me this looks good I will set up a split for you to critique

[eatrainrest]

Training split

New Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warm up set before starting chest. We’d be cutting the sets from 12 to 8 and I bet you get a lot stronger.

What should my rest between sets look like?
New Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 flys – 16,16,16
3 dead lifts – 4, 4, 12
stay wtihin the set ranges i have posted... if your doing 12 sets and digressing you will probably respond much better to low volume high intensity sets. rest at 100 BPM. do deads first.

New Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 suggestion??
6 looks good to me

New Tricep routine
4 Dips – 4, 4, 16
3 overhead dumbbell – 8, 6, 6
3 tricep pushdown – 10, 8, 6
eh id go 6 reps with the dips, straight form. lower sets IMO.

New Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6
3 upright rows – 4, 4, 16do not perform 4 reps for upright rows. compound movements only, bench, squat, leg press, deadlift. id eliminate either rows or lat raises and perform rear delt exercise

New Leg routine
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10
go squats, lunges, leg ext, leg curls

once you guys tell me this looks good I will set up a split for you to critique

bold

[jbm]

mate dont complicate things and dont get too worked up about certain things.
stick to the basic exercises

do ruffly between 10-12 sets a body part
smaller muscle groups about 8-10 sets

rep range start with 10-12 reps of what ever the maximum weight maybe to reach that rep range

then switch up reps every few weeks or so.

maybe go something like

week 1-3 (12 sets/10-12 reps)

week 4-6 (12 sets/8-10 reps)

week 6-8 (12 sets/6-8 reps)

you can switch up an exercise on a weekly basis for each body part, also you may want to try higher rep range after certain amount of weeks like 15 to 20 reps of slightly lighter week, which you can make it your recovery week.

there endless varieties dont get to worked up on it and just go with what works with you.

but start of with a base of like 12 sets/10-12 reps and go from there.....

Collar is the man!

[Twist]

Training split

New Chest routine
3 flat bench - 4, 4, 12
3 incline barbell/dumbbell - 4, 4, 12
2 decline flys - 8-12, 8-12 *focus on ultra slow reps with great range of motion

-use the overload training principle, and 1 60-70% warm up set before starting chest. We’d be cutting the sets from 12 to 8 and I bet you get a lot stronger.

What should my rest between sets look like?
New Back routine
3 pullups- max, max, max
3 pulldowns - 10, 8, 6
3 cable rows (wide grip) - 10, 8, 6
3 dead lifts – 4, 4, 12

New Bicep routine
3 seated curls – 8, 8, 8
3 flat bb curls – 10, 10,10 (can’t go heavy with these due to fracturing both arms many times)
3 bb curl (cord) – 12, 10, 8
New Tricep routine
4 Dips – 6, 6, 16
3 overhead dumbbell – 8, 6, 6
3 tricep pushdown – 10, 8, 6

New Delt routine
4 military press – 12, 10, 10, 10 (heavy hurts real bad, behind the neck seems to be making progress)
3 lateral raise (cord) – 8, 6, 6 (Rotate between this and bent over for rear delts weekly)
3 upright rows – 8, 8, 16

New Leg routine
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10


**Do I rest until my hr hits 100bpm or wait till my hr hits 100bpm then rest like a minute?
**Also when arranging my split can I put chest and back on the same day? that will give me more rest days?

[Twist]

SPLIT
Day 1 Legs
Warmup
calves
Leg extension
Leg curls
Squats
Lunges

Day 2 Shoulders
Warmup/rotator cuff
Military Press
Upright Rows
Lateral Raise (cord) or Bent Over Lateral Raise

Day 3 Arms
Flat BB Curls Wide Grip
Seated Curls
BB (cord) Curls
Dips
Overhead Dumbell
Pushdown

Day 4 Chest/Back
Deadlifts
Pull Ups
Pull Downs
Rows
Incline BB/DB
Flat Bench
Decline Flyes

OR

Day 4 Back
Deadlifts
Pull Ups
Pull Downs
Rows

Day 5 Chest
Incline BB/DB
Flat Bench
Decline Flyes

[Twist]

preferably rest days will be after legs and chest

[eatrainrest]

i made some changes in bold in another comment... i dont think you made the changes i advised.. with legs your working backwards

also if yoru doing chest/back id superset each set and rest double the time. your recovery HR (rest time) should be 100 BPM. start at 1:30 for 15 seconds counting your pulse. then multiply that number by 15. you wnna get around 100 BPM.

[Twist]

I made the changes you advised. The only thing I didn't do is do only 6 sets for biceps, instead I do 9. If that is no good then i will change that but I go light on flat bar curls so I thought it would be ok.
Legs - in bold you left out calves. I am doing exactly what you say just added calves.
Back - you advised less sets and deads first. I put deads first then deleted flyes.
triceps - I changed to 6 reps minimum as you said.
Delt - I increased the rep range for upright rows and I rotate weekly between rear delt and lateral raise

I have a heart rate monitor. so I will wait for my hr to reach 100bpm then I will wait for HOW LONG before starting my next set. sometimes takes a while to reach 100bpm especially on chest/legs/back days

[eatrainrest]

for legs id start out in this order squats, lunges, leg ext, ham exercises, calves. looks good

[Twist]

Ok so re arranged it to look like that
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10

Q1 Is there a reason to put it in that order?
Q2 If it is ok to put chest and back in the same day can you explain to me why (so I can defend my reasoning when asked why I do chest and back in the same day)?

thanks for all the help

[eatrainrest]

Ok so re arranged it to look like that
3 squats – 4, 4, 12
3 Lunges (distance) – approximately 16, 10, 8
4 leg extension – 12, 12, 10, 6 drop 8
4 seated leg curls – 12, 12, 10, 6 drop 8
6 seated calf raises – 12, 10, 10, 8, 8, 6 drop 10

Q1 Is there a reason to put it in that order?
yes, here we are working from quads, hams, calves. previously you had them mixed up.
Q2 If it is ok to put chest and back in the same day can you explain to me why (so I can defend my reasoning when asked why I do chest and back in the same day)?
shorter workout time, incrase blood flow and removal of lactic acid, because they are antagonistic muscles you are stretching one when performing the other. more intense workout.

thanks for all the help

gotcha

[Twist]

great answer for q2 btw
q1 My reasoning was to fatigue the major muscles like quads and hams and calves before squats and lunges that way when I do squats and lunges the parts that didn't get fatigued during the controlled exercises (like stabilizing muscles) would be forced to take over. am I retarded?

[eatrainrest]

great answer for q2 btw
q1 My reasoning was to fatigue the major muscles like quads and hams and calves before squats and lunges that way when I do squats and lunges the parts that didn't get fatigued during the controlled exercises (like stabilizing muscles) would be forced to take over. am I retarded?

squats and lunges are quad exercises

[Twist]

Yea but ummm... like working out shoulders before chest therefore forcing the chest to do the work and not compensate with shoulders (not ever suggesting that just trying to find an example)

[Twist]

is that reasoning off? I have heard it used before...

[eatrainrest]

whats the reasoning im confused on the question...

[Twist]

powerlifting uses main parts of the muscles over and over; bodybuilding tries to fatigue many different parts of the muscles.

so my reasoning was to do leg extensions and leg curls to fatigue the major muscles, then do squats and lunges to reach parts of the muscles that were not touched (or atleast not fatigued as much). because squats and lunges take balance and coordination the whole leg will have to work hard and if the quads and hams are already fatigued, then different parts of the leg will have to be recruited to get the job done...
I hope this makes sense

[eatrainrest]

ive never had experience nor heard of this type of training so i wouldnt have any input about it sorry

[Twist]

It's not a type of training. I just used the above line of reasoning to kinda make it up. but ok I will just do it your way and see what happens.

[Twist]

Hey I just finished my leg workout and I think I misunderstood what you were saying about the rest at 100bpm. During my workout my heart rate is about 75% max. When I stop to rest it takes my heart about 2-3 minutes to get back down to 100 bpm. If I then rest at 100bpm for a minute only my rest is pushing 4 minutes. Way too long.
please explain...

[eatrainrest]

at 1:30 you counted your HR for 15 seconds and multiplied by four and it was well over 100 BPM?

[Twist]

I have a heart rate monitor on at all times when I work out. It is not a cheap one either.
My hr drops quickly to like 120-130 area but then stays around there and it takes a while to go down to 100

[eatrainrest]

I have a heart rate monitor on at all times when I work out. It is not a cheap one either.
My hr drops quickly to like 120-130 area but then stays around there and it takes a while to go down to 100

hmjmm... i guess you could work between 100-115 BPM.. its just to give you an idea of how rested you should be between sets, especially when performin heavy weights.. 100 BPM for me is around 1:15-1:20 or so but im in good cardiovascular shape..or was abotu 2 weeks ago lol..

[Twist]

ok so I should wait until my hr gets between 100-115 then REST MORE or GO DO MY NEXT SET? which one (100-115 is around three minutes of resting)

[eatrainrest]

that doesnt sound right to me for some reason... are you in good cardio shape?

[Twist]

Yes I am in good cardio shape. I do an hour of cardio no problem. I just work super hard on my sets and go heavy and it takes every bit of energy to push those sets out. On big muscle days it is not weird for me to throw up.

so what should I do?

[eatrainrest]

Yes I am in good cardio shape. I do an hour of cardio no problem. I just work super hard on my sets and go heavy and it takes every bit of energy to push those sets out. On big muscle days it is not weird for me to throw up.

so what should I do?

tahts right you are supersetting thats why... if so than you should be breaking about 3 minutes.

[Twist]

I am not supersetting...
I will be later tonight when I train chest and back but I wasn't on legs.