Critique Workout please
- 11-21-2002, 09:30 PM
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
on wed, by the time i get 2 triceps i am bout cooked.
this is what i am considering starting on monday
here is the actual ex-sets-reps
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
calve press 1 triple drop set 2 failure (same 4 q day + seated prn)
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
alternate d/b curls 1 long a$$ painful triple drop set 2 failure
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
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)
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.
- 11-21-2002, 10:46 PM
Looks good. You forgot your abs. Why so many calves workouts?
- 11-22-2002, 01:45 AM
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?
11-22-2002, 06:48 AM
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.
11-22-2002, 08:12 AM
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!
11-22-2002, 09:10 AM
Can you shed some light on the GVT? Thanks
11-22-2002, 09:32 AM
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