Free Training Advice-national certified trainer

[tembe]

should i add more bicep and tricep sets or exercises during a reload?

[eatrainrest]

should i add more bicep and tricep sets or exercises during a reload?

i would do 10 sets during reload

[tembe]

how many sets would you do for a major muscle like chest during a reload?

[eatrainrest]

how many sets would you do for a major muscle like chest during a reload?

larger mucsle groups 12

smaller-about 8-10 is my recommendation... ronnie likes 12 all around but i feel it may be too much if your really working the muscle to failure

[aaron1mix]

Wow! Just the thread I have been looking for. Thanks for putting in your time to help us out.

I need a little help breaking through my plateau. I am just starting wk 5 of my cycle. I took 1 wk off before I started and switched up my routine. Here is my current routine.

Mon - chest/bis
warmup
Dumbell Flys - 5 sets (2 warmup 10-12 reps, 3 - 4-8 reps)
Bench - 10 reps, 6-8, 4-6
Decline Bench - 8 reps, 4-6, 2-4
Straight Bar Curls - 5 sets (2 warmup 10-12 reps, 3 - 4-8 reps)
Hammer Curls - 10, 6-8, 4-6
Isolation Curls - 10, 6-8, 4-6
Note: Each Workout day follows the same rep pattern. 2 warmup sets for each major muscle group followed by 3 sets of progressive weight added.

Tues - legs/forearms
Squat - 5 sets
Leg Press
Calf Raises
Leg Curls
Leg Extensions
Forearm Curls

Wed - off

Thurs - Back/Tris
Bent Over Row - 5 sets
Hammer grip cable pulls
Lat Pulldown
Curl Bar overhead extensions
Bench bar lying down extension (close grip)
rope pulldowns

Fri - Shoulders
Shrugs - 5 sets
Overhead Dumbell Press
Side Arm extensions
Lateral Raises
-don't know what to call it (start with a hammer grip on dumbells at the waist and raise the dumbells to parallel with my shoulders) 3 sets

I have a couple of questions on top of the workout routine.
After 1 month should I switch the routine completely?
Is there a time during cycle that a 1 week training break should be taken, or is the slingshot method preffered over time off?
To delve even deeper, how often should recovery time be performed during training and for how long? ie; 8 wks training 1 wk off, 12 wks training, 1 wk off...
I actually lost strenght this last week and performed less reps with the same weight as the week before. A little disheartening when your finally seeing gains again after years of training - any thoughts?

I know it's a lot of questions and if your able to take to the time to help me out, I really appreciate it. Just trying to keep my enthusiam for the gym. Can't get my bench past 205.

[eatrainrest]

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[aaron1mix]

Sorry Bro, I was afraid my layout would be hard to read. Every day follows the same set/rep pattern as monday.

Sets 2 and 3 are normally between 4-6 reps, depending on how good I feel that day.

Example: set #/reps = (1/12)
Thurs - Back/Tris (body part)
Bent over row - 5 sets, 1/12 (30% of max), 2/10 (50% of max), 3/8 (75% of max), 4/6 (85% of max), 5/4 (90-95% of max)
Hammer Grip cable pulls - 1/8 (75% of max), 2/6 (85% of max), 3/4 (90-95% of max)
Lat Pulldown - 1/8, 2/6, 3/4
Curl Bar overhead extensions - 1/8, 2/6, 3/4
Olympic bar lying down extensions - 1/8, 2/6, 3/4
rope pulldowns - 1/8, 2/6, 3/4

I have been on this routine for 4.5 weeks. I am in the middle of week 5. My cycle is 12 weeks, 3 off then PCT weeks 15-18.

All the stats in my profile are accurate, 30yrs old.

I am in the 3rd month of a bulking diet. My plan is to deload during my PCT and cut after PCT is done. I primed my diet before I started my cycle. I have a very fast metabolism and small body structure so my goal is to get to 205 (for now) Not sure if I can get heavier than that by I will sure try.

I started my program at 167 and am currently at 178 as of Monday.

I am not able to workout with a partner so I am running solo. It's hard to push a max but it does help with form.

My TDEE is 2800 and here are my macros from Monday. I keep a daily log.
cal/pro/carb/fat
3417.5/360.75/284.5/92.75

[eatrainrest]

[ekkd

[aaron1mix]

OK Thanks. Here is another breakdown. Hopefully it makes it easier to read. I do do my reps to failure. I use my max as my 1 rep max. ie; 100lb= 1 rep max. 90% = 90lb/4 reps to failure. Hope that makes more sense.

Mon
11 Sets Chest
5 sets dumbell flies (first 2 sets warmup)
3 sets flat bench
3 sets decline bench
11 Sets Biceps
5 sets Flat bar Curls (first 2 sets warmup)
3 sets hammer curls
3 sets isolation curls

Tues
17 sets legs
5 sets squats (first 2 sets warmup)
3 sets leg press
3 sets calf raises
3 sets leg curls
3 sets leg extensions
3 sets forearms
3 sets forearm curls

Wed - off

Thurs
11 sets back
5 sets bent over rows (first 2 sets warmup)
3 sets hammer grip cable rows
3 sets wide grip lat pulldowns
11 sets triceps
5 sets curl bar overhead extensions (first 2 sets warmup)
3 sets olympic bar lying down overhead extensions
3 sets rope pulldowns

Fri
17 sets shoulders
5 sets Shrugs (first 2 sets warmup)
3 sets overhead dumbell press
3 sets sidearm extensions
3 sets lateral raises
3 sets dumbell from hip to shoulder raises
Leg lifts and crunches

Some weekends I will take 1 day and do my core, pushups, pullups, situps...

Thanks for your help. I think we are on the same page now. Hopefully this is what you are looking for.

[PC650]

eatrainrest you have good advice bro!! what do you think about training middle delts twice a week one day heavy the other half the weight at controlled negatives!! 3 sets each day so not over killing them, monday amd thurs only

[eatrainrest]

Jejsje

[jrmy]

sweet post,you think i could go by all these calculators for my diet program?
are they actually accurate?

[eatrainrest]

sweet post,you think i could go by all these calculators for my diet program?
are they actually accurate?

it would help if you were specific on what calculators you were referring to

[jrmy]

it would help if you were specific on what calculators you were referring to

well the caloric needs calculator,then onto the calories from fat/carbs/protein calculator

[eatrainrest]

well the caloric needs calculator,then onto the calories from fat/carbs/protein calculator

your caloric needs will be based on your BMR, which takes accurate body fat calcs to get those numbers correct.. then it depends on how many kcals you burn during activity

[jrmy]

your caloric needs will be based on your BMR, which takes accurate body fat calcs to get those numbers correct.. then it depends on how many kcals you burn during activity

oh ok.but those are accurate after all that is measured?
i always though more calories should be from protein and fat than carbs..

[eatrainrest]

bump

[johnCash]

hey man, i was wondering if you could help me get a new workout routine. right now im just gona take a week off cause ive been training hard for the last 2 months straight and im getting a bit sore too. is a week long enough rest? ive been doing about 14 weeks of 4,4,12 program with some different exersices but i need to start doing all new exersices cause im starting to plateau with the ones im doing. so should i change the workout completely or stay with the 4,4,12 and dif exersices?

[eatrainrest]

hey man, i was wondering if you could help me get a new workout routine. right now im just gona take a week off cause ive been training hard for the last 2 months straight and im getting a bit sore too. is a week long enough rest? ive been doing about 14 weeks of 4,4,12 program with some different exersices but i need to start doing all new exersices cause im starting to plateau with the ones im doing. so should i change the workout completely or stay with the 4,4,12 and dif exersices?

i would advise changing both rep ranges and exercises and allow your body to fully adapt to the new training regimen. would have much better input if you supplied a workout that was in higher rep ranges for critique-example 8-15 rep range rather than 4.

[johnCash]

ok ill pick some new exercises and post the new workout when i have time. also im doing alot of dumbell exercises right now, so should i switch to all barbell and machine exercises? cause free weights usually work best for me

[eatrainrest]

ok ill pick some new exercises and post the new workout when i have time. also im doing alot of dumbell exercises right now, so should i switch to all barbell and machine exercises? cause free weights usually work best for me

you can still work with free weights just mix up exercises and add other machines at your preference

[MotoLifter]

hey eatrainrest, what are your thoughts on DC training? I'm following that split now and have been seing some GREAT results. Sorry if you covered this already, couldnt read everything. Thanks man,

moto

[eatrainrest]

hey eatrainrest, what are your thoughts on DC training? I'm following that split now and have been seing some GREAT results. Sorry if you covered this already, couldnt read everything. Thanks man,

moto

i dont have any prior experience using this method but if its working all the power to you. i find the best to be alternating high and low volume like the whole slingshot theory.