Help with training
- 02-26-2014, 03:18 PM
Help with training
I will train Push/Pull/Legs style 3x week. I found a workout but i need for some exercises substitution because i dont have some of machines in my gym.
Exercise Sets Reps Tempo/TUT Rest A: Incline Bench press 6-7 8-10 4030 90 B: Decline Hammer press (machine)* 4 8-12 3020 75 C1: Cable Crossovers 3-4 10-12 2020 0 C2: Front Plate raise 3-4 12-15 2010 60 D1: Side lateral raises 3-4 12-15 2010 0 D2: Incline hammer Press (machine)* 3-4 12-15 2010 0 D3: Side lateral raises 3-4 12-15 20x0 75 E: Revers triceps cable pushdown 3-4 10-12 2010 45
Exercise Sets Reps Tempo/Tut rest A1: Bulgarian squats 6-7 8-10 4020 90 A2: Stiff leg deadlift 6-7 8-10 4020 90 B: Front Squats 4 12-15 3020 75 C: Calves 4 20-25 D:Abs 4-6 12-15 E: Abs 4-6 12-45
Exercises Sets Reps Tempo/Tut rest A: Iso-lateral front lat pulldown 7 7-9 4130 100 B: Lat pulldowns 4 10-12 3020 90 C: Bent over fly (for rear delt) 4 12-15 3120 60 D: Upright rows (on cross machine) 3-4 12-15 2010 45 E: Incline dumbell curls 3-4 8-12 2010 45 F: Barbell curls 3-4 12-15 2010 45
The only two exercises i can't do Incline hammer Press (machine)* and Decline Hammer press (machine)* and i need substitution for those exercises. Thanks advance.
- 02-26-2014, 04:23 PM
I could do 7 sets of incline and call it a day and get great gains from that alone with enough intensity.
This is the eternal argument: low volume vs. high volume training.
I choose low volume. And I've tried both.
You've got 16 sets for delts. Unless you are genetically gifted, it's overkill.
02-26-2014, 04:28 PM
"if there's one thing women love, it's a vascular man" - stewie griffin
02-26-2014, 06:05 PM
02-26-2014, 06:35 PM
Its fine if its working. I don't post up my routine for critique because its working really well. I think that many sets is too much. Your thread's titled 'help w training' so my help is lower volume. If you respond too high volume, disregard my advice.
02-27-2014, 03:17 AM
02-27-2014, 03:56 PM
22 sets involving shoulder flexion/horizontal adduction
15 sets involving shoulder extension/horrizontal abduction
Volume aside, your program is poorly balanced. This will lead to aesthetically an overdevelopment of the front delts compared to the back and possibly pecs. Posturally you will end up with protracted shoulders and a very high risk for supraspinatus or biceps tendonitis and injury. Performance wise I can only assume you have not considered any periodization or progression, which will ultimately lead to accommodation and stagnation (i.e.: plateau) after 4-6 weeks.
02-27-2014, 06:03 PM
02-27-2014, 08:18 PM
02-28-2014, 07:32 AM
Also, that much squatting /bending volume for a single W/O, would not really allow the best or most efficient loads to be used, to gain muscular mass and strength/power, if that is what you are after or depending on goals???
02-28-2014, 10:39 AM
Keep it simple: for every
chest press you need a row
over head press a pull up
chest fly a facepull
forward shoulder raise a rear delt exercise
Next, stick to the basics.
Push 1: Focus on overhead press and assistance muscles
Pull 1: Focus on pull ups and lower traps
Leg 1: Squat and lunges
Push 2: Bench press + assistance muscles
Pull 2: Bent over row + upper traps
Leg 2: Deadlift and hamstrings
02-28-2014, 10:57 AM
02-28-2014, 12:26 PM
This is a good image, though too big to embed.
03-18-2014, 03:47 AM
I could sure use a zir red designed program right now. Banging my head against the wall trying to figure out my next moves and progressions after 3 months of 531 destroyed my joints
03-18-2014, 10:39 AM
03-18-2014, 03:09 PM
03-18-2014, 03:56 PM
03-18-2014, 05:20 PM
Lol just saw a massage therapist who informed me my spine is out of alignment and my rotator cuff is weak and compromised.... Winning. Fck.
03-18-2014, 05:47 PM
5/3/1 messed up your joints? I've been running 5/3/1 for almost a year and I'm fine lol what'd you do? Jerk all the weight ?
03-18-2014, 09:29 PM
03-19-2014, 02:57 PM
Zir Red, i have a question; are exercises that make a muscle reach active insufficiency (Ex. A db kickback with the shoulder in hyperextion) better than exercises that doesnt make a muscle reach active insufficiency (Ex. Overhead tri extension)? Just wondering for training purposes because you can get an insane contraction from exercises that make a muscle reach Active insufficiency than one that you cant. Figured if anyone knew this, it would be you. Looking through your threads and post i learn alot of information. Im currently in school to enter in the field of physical therapy. Thanks man!
03-19-2014, 04:20 PM
03-19-2014, 04:23 PM
03-19-2014, 06:31 PM
03-20-2014, 05:57 PM
Too many sets may cause some muscle eating itself.
Do less sets of more weight
Suffer the pain of Discipline OR suffer the pain of Regret
Hit that Iron !
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