how many sets per exercise and workout?
- 02-23-2012, 05:22 PM
- 02-23-2012, 05:38 PM
Originally Posted by AaronJP1
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- 02-23-2012, 07:11 PM
Doing deads last is definitely a double-edged sword though. Having fatigued upper back muscles and, even more problematic, core muscles is a recipe for disaster if you're not careful. It's night and day different between athletes (not to say BBers aren't) and BBers though, so I do understand.
- 02-23-2012, 08:48 PM
i do deads every other back workout. spinal erectors take a while to fully heal, so if your doin squats and barbell rows you dont need deadlifts every back.
- 02-23-2012, 09:54 PM
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- 02-23-2012, 10:03 PM
- 02-23-2012, 11:15 PM
- 02-24-2012, 01:14 PM
It comes down to conditioning with the spinal erectors. If you slowly progress to where you are loading them 2-4 times a week, they will handle it just fine. If you go from loading them once a week to 3 times, or from a low loading to a really high loading, then you will have problems.
As for doing dead lifts last in typical bodybuilding programs....I think this is just old rhetoric and ego - ...the ego to want to maximize the (useless) lat pump prior to dead lifting.
Br - 02-24-2012, 01:48 PM
- 02-24-2012, 02:02 PM
Originally Posted by ZiR RED
- 02-24-2012, 02:13 PM
- 02-24-2012, 05:13 PM
- 02-24-2012, 07:58 PM
- 02-25-2012, 04:32 PM
I'd be happy to offer some tips and look it over for you. If you want me to design one, PM me and I can discuss that with you as well.
My suggestions are to work in micro cycles of 3-4 weeks, each one followed by a slight unloading period. In traditional periodization, you would start off working to increase muscular endurance...which would translate into some sarcoplasmic hypertrophy. So 3 weeks of higher reps (12-15) with shorter rest periods with a focus on increasing volume via reps. Add 2 sets per workout on majors, and 1 set/wo on minor lifts. Take a week of reduced volume.
Then 3 weeks working on myofibril hypertrophy, with a focus on increasing volume via increases in strength. This would be sets in the 5-8 rep range. Add 1 set per workout on major lifts, and 1 the 2nd week on minor lifts. Take a week at reduced volume and intensity, then move to something new. perhaps a hybrid, in the area of 9-11 reps.
Br - 02-25-2012, 05:28 PM
Originally Posted by ZiR RED
- 02-25-2012, 11:00 PM
- 02-26-2012, 11:16 AM
- 02-26-2012, 11:28 AM
Originally Posted by ZiR RED
- 02-26-2012, 11:32 AM
Are you doing more negatives/forced reps/failure sets, etc.? If you are training more frequently, then doing techniques that induce more muscle damage should be cut down upon drastically. That's why I suggested earlier doing high volume/frequency for 3-4 weeks, then doing a week of low volume and a lot of negatives/forced reps...then a week unloading and repeat.
Br - 02-26-2012, 11:36 AM
Originally Posted by ZiR RED
- 02-27-2012, 04:14 AM
- 02-27-2012, 11:59 AM
You could do twice a week on either, as long as you are not taking too many sets to failure or using forced reps/negatives.
In fact, you could go for 3 weeks. The first two weeks stopping everything a rep shy of failure, then on the final workout of the final week take sets to failure and do some forced/negatives. Then take a week to unload/recover, and restart. This is just one example of planned over reaching, recovery, adaptation.
Br - 02-29-2012, 01:41 PM
will one of you guys post up your workout schedule of a week like
Sunday: chest
Monday: back etc
and what you do for each day. I am trying to see how yall fit in hitting 3 body parts a week
id appreciate it
thanks - 02-29-2012, 01:47 PM
Here's what I have the bodybuilding team do:
Mon: Deadlift, horizontal pulls
Tue: Bench press and triceps accessory
Wed: Pulls ups and shrugs
Thu: Over head press and biceps accessory
Fri: Lower body
Ideally I would have a day of rest in between wed/thur...but these are the only times we have available to get into the strength and conditioning complex for practice. - 02-29-2012, 01:54 PM
Currently using 5/3/1 with DeFranco assistance work
Monday
Squats
Lower back
Unilateral quad work
Heavy abs
Heavy conditioning
Tuesday
Bench
Chest
Row of some kind ss mid-traps
Triceps
Upper traps
Light conditioning
Wednesday
Off
Thursday
Deads
Hams
Unilateral quad work
Heavy abs
Heavy conditioning
Friday
Standing overhead press
Lats ss mid-trap
Assistance delt work
Upper traps
Arm ss
Saturday
Light hamstring and lower back
Light conditioningM.Ed. Ex Phys
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