how many sets per exercise and workout?
- 02-23-2012, 05:22 PM
- 02-23-2012, 05:38 PM
Originally Posted by AaronJP1
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
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.
02-24-2012, 01:48 PM
02-24-2012, 02:02 PM
Hey red so I'm trying to design a new program and I'm still not sure how I wanna set it up. You said earlier hytroprophy benefits from linear periodization. The progress focus being adding volume. Is this true for the ectomorph as well. If so could u give me kinda like a example layout of what you recommend?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.
02-25-2012, 05:28 PM
Hey just wanted to let ya kno ill prob just work up something today using the example u posted n send it to ya for a critique if that's cool. Thanks again broOriginally Posted by ZiR RED
02-25-2012, 11:00 PM
02-26-2012, 11:16 AM
02-26-2012, 11:28 AM
I like training chest/bi and back/tri twice a week but I feel like if I do it more than 1 month I don't recover as quick and I'm extremely sore (even when I'm on my gear). I'm a high volume guy and I do cut my sets down when I do train twice a week. I wonder if I'm doing something wrongOriginally Posted by ZiR RED
02-26-2012, 11:32 AM
02-26-2012, 11:36 AM
Yeah I always go my heaviest on my last set and I will drop set and go for hypertrophy. And I always have a spoter so I'm always safely taking my body to muscular failure w/out a bar crushing my neck lolOriginally Posted by ZiR RED
02-27-2012, 04:14 AM
02-27-2012, 11:59 AM
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.
02-29-2012, 01:41 PM
will one of you guys post up your workout schedule of a week like
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
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
Unilateral quad work
Row of some kind ss mid-traps
Unilateral quad work
Standing overhead press
Lats ss mid-trap
Assistance delt work
Light hamstring and lower back
M.Ed. Ex Phys
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