Critique Workout please

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    "THE TICK"'s Avatar
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    Question Critique Workout please


    i am finding that as i am getting stronger 3 bodyparts n 1 session is becoming too much, @ the intensity level that i operate @. bear w/ me while i get it all on the screen. i wanna c what yall have 2 say about this change.

    this has been my current workout

    mon-
    legs/calves

    tue-
    rest

    wed-
    chest
    delts
    tri's
    calves

    thur-
    rest

    friday-
    back
    biceps
    calves

    sat-
    rest

    sun-
    rest

    on wed, by the time i get 2 triceps i am bout cooked.

    this is what i am considering starting on monday

    mon-
    legs/calves

    tue-
    chest
    biceps
    calves

    wed-
    rest

    thur-
    back
    calves

    fri-
    delts
    tri's
    calves

    sat-
    rest

    sun-
    rest

    here is the actual ex-sets-reps

    legs
    SQUATS 8^) 2 warm ups 2x failure (8)
    leg extensions 1 triple drop set 2 failure
    leg curls 1 triple drop set 2 failure
    leg press 1 triple drop set 2 failure

    calves
    calve press 1 triple drop set 2 failure (same 4 q day + seated prn)

    chest
    bench press 2 warm ups 2 x failure(6)
    incline d/b press 2 x failure (6-8)
    machine press 1 x triple drop set 2 failure

    biceps
    alternate d/b curls 1 long a$$ painful triple drop set 2 failure

    back
    deadlift 3 warm up sets & 1 x failure (5-6) up 2 515lbs 8^)
    pulldowns 2 chest (parallel grip) 1 triple drop set 2 failure
    lat pulldown behind neck (wide grip) 1 triple drop set 2 failure

    delts
    power cleans 2x failure (5-7)
    seated d/b press 2 x failure (6)
    smith machine shrugs 2 x failure (8-10)
    d/b side laterals 1 triple drop set 2 failure (my favorite)

    triceps
    head bangers 2 x failure (8)
    close grip bench (cambered bar) 2 x failure (8)
    pushdowns 1 triple drop set 2 failure

    my logic is this. even though i am going from 3 to 4 days/week i believe that while i am decreasing the volume i am increasing the intensity. i don't think rest will b an issue. i'm gonna try it 4 next week, but would like your opinion. thanks 4 the time.

  2. New Member
    pogue's Avatar
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    Looks good. You forgot your abs. Why so many calves workouts?
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    Kay's Avatar
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    it looks good bro, have you ever considered working each bodypart 2X/wk.
    If youa re aiming for growth, most literature would say aim for 8-12 reps , 3-4 sets /body part with 60-90seconds rest periods between sets.

    This way, you can really add a lot of volume to your training, hit muscle groups from all different angles.

    Considered playing around with tempo at all?
    •   
       

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    wardog's Avatar
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    If things are grinding to a halt for you bro, it looks to me like it would be CNS overtraining. Those triple drop sets are brutal on the CNS.

    I would suggest switching to volume for a bit, just to switch it up. I personally love German Volume Training, but I have heard a few good things about HST training as well.
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    For sure War. I am such a firm believer in cycling your training routines. I too love GVT and use it at least 2 times a year for at least 6 weeks. I am currently having the best training of my life pushing through to levels of intenisity I have never had and progressing quite well. I have implemented some new training techniques that are really helping. When you hit the wall get creative, there is so many ways to demolish a muscle!
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    Can you shed some light on the GVT?  Thanks
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    Originally posted by deaconbill
    Can you shed some light on the GVT?  Thanks
     

    http://www.testosterone.net/html/body_118gvt.html

    http://www.musclemedia.com/training/gvt.html    - Original Format

     

    10 x 10 basically. Enjoy
  

  
 

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