joeybenz
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Which one do you guys like the most or have experience with.
It's not on there..But TUT
You should really give this a try LCS..It is awesome, and it truly is alot harder then you would think...This particular program was based on a 5 second negative and explosive positive routine, but in another thread I saw Bobo saying anything over 3 second negative was pointless..
I have to agree..... I'm in my 2nd week, and this by far has been great.It's not on there..But TUT
TUT:
1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.
3 sets consist of x8-10, x4-6, x2-4
Set A
Chest (Incline DB, dips or hammer strength)
Back width (wide pull ups or narrow grip pulldowns - palms in)
Shoulders (DB press, arnolds or BB military)
Back thickness (T bar rows or narrow low cable rows)
Tri's (Hammer grip skulls or DB seated French press)
doing something similar to you bpmartyr....
FULLBODY on M,W,F
INCLINE DB (2X8reps)
BB ROWS (2X8reps)
CG BP (2x8reps)
DB curls (2x8reps)
ARNOLD SH. PRESS (2X8reps)
FRONT SQUAT OR FULL SQUAT (2X8reps)
i am keeping the weight the same throughout my sets , and every week i try to increase the poundage 2.5-5lbs.
I do this same routine on M,W,F....
so far, im loving it. In and out of the gym in <1hr. I dont rest much in between sets since i am only doing 2sets per bodypart..
:thumbsup:
Set B
Bi's (BB curls or EZ preachers)
Quads (BB squats or leg curls and DB lunges)
Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
Calf's - nothing Running takes care of them just fine for my tastes.
Some do a mon, wed, fri split with this but I like the 1 on 1 off. If I wasn't so active with cardio stuff I would stick to the 2 on 1 off with the B set first so the bi's are fresh for the isolation work. This way hits all muscles 3x every 8 days for lower volume increased frequency.
Really like the short rest between sets as it keeps the HR elevated nicely. Some opt for longer rest and increased resistance with each set but I have not tried that yet. I like getting in and out quick so I can get to the cardio. FWIW
TUT:
1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.
3 sets consist of x8-10, x4-6, x2-4
Set A
Chest (Incline DB, dips or hammer strength)
Back width (wide pull ups or narrow grip pulldowns - palms in)
Shoulders (DB press, arnolds or BB military)
Back thickness (T bar rows or narrow low cable rows)
Tri's (Hammer grip skulls or DB seated French press)
Set B
Bi's (BB curls or EZ preachers)
Quads (BB squats or leg curls and DB lunges)
Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
Calf's - nothing Running takes care of them just fine for my tastes.
Some do a mon, wed, fri split with this but I like the 1 on 1 off. If I wasn't so active with cardio stuff I would stick to the 2 on 1 off with the B set first so the bi's are fresh for the isolation work. This way hits all muscles 3x every 8 days for lower volume increased frequency.
Really like the short rest between sets as it keeps the HR elevated nicely. Some opt for longer rest and increased resistance with each set but I have not tried that yet. I like getting in and out quick so I can get to the cardio. FWIW
nah bro, Max-OT is the ****.Guess I am all alone with max ot?
Ive been doing something very similar to this, but yet different. This has been my routine over the last month or so.TUT:
1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.
3 sets consist of x8-10, x4-6, x2-4
Set A
Chest (Incline DB, dips or hammer strength)
Back width (wide pull ups or narrow grip pulldowns - palms in)
Shoulders (DB press, arnolds or BB military)
Back thickness (T bar rows or narrow low cable rows)
Tri's (Hammer grip skulls or DB seated French press)
Set B
Bi's (BB curls or EZ preachers)
Quads (BB squats or leg curls and DB lunges)
Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
Calf's - nothing Running takes care of them just fine for my tastes.
When looking at strength the rep range and number of sets to reach the volume is critical.nah bro, Max-OT is the ****.
It amuses me that HST emphasizes there low volume per exercise effectiveness, yet you do 10 reps per set, for 2 sets. Do the math thats = 20 reps, so whats is the difference between doing 2 sets of 10 reps and 3 sets of 6-8 reps or 4 sets of 5 reps and I could go on. This just fortifies how over complicated lifting a ****ing weight has become. Ridiculous.
In the 1970's A.S. Prilepin found a set of guidelines for how elite Olympic weightlifters trained to develop maximum strength. The results of his study are below.
Intensity Rep range per set Optimal total reps Total reps range
<70% 3-6 24 18-30
70-79% 3-6 18 12-24
80-89% 2-4 15 10-20
90%+ 1-2 7 4-10
This table says that if you are using a weight that is 80% of your one-rep max, then you should perform sets of 2-4 reps each. Furthermore, to elicit a positive training response, the total number of reps performed should be greater than 10 but less than 20, with the optimal number of reps being around 15. So, good choices would be 80%x3/5 (5 sets of 3 reps at 80%), or 80%x4/4, or 80%x2/8.
I must say I have read this a few times but don't understand the "superior the next one" part means, can you explain for me please?I think I may write a book on how similar these "superior the next one" lifting routines are.
I must say I have read this a few times but don't understand the "superior the next one" part means, can you explain for me please?
@all
I think the replies should be accompanied by pics So you can say 5x5 did this!!! etc
Much Love,
Neoborn
12 weeks imoThanks man, how long would you guys say is a good amount of time to judge a routine for testing purposes?
Amor Est Vitae Essentia,
Neoborn
yep. Any program needs at least that much time to evaluate.12 weeks imo
looks solid, but going to the gym just to do biceps and forearms doesn't quite fly with me lol. I would just incorporate them with back day. 6 days a week of training is a lot. But if you have the time then it is a solid split.im reading this topic and considering the 5x5 see if i can get some gains with it. im thinking of doing 3 days on 1 day off so heres an example if you guys wouldnt mind crtiquing it.
day1: chest/triceps
day2: upr/lwr back
day3: legs/hamstrings/calves/abs
day4: off
day5: bicpes/forearms
day6: shoulders/traps
day7: legs/hamstrings/calves/abs
1 very stupid question.. im guessing 5x5 is 5 sets/5reps not 5 excersises and 5 sets.. im pretty sure the first one is right. if so how many excersises should i do ea body part. i was thinking 3?