djrobroe
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Alright let me start off by explaining the gist of the routines they provide. They reduce the overall number of sets per body part because at the end of your working set they ask you to do what they call an X-rep, an 8-inch pulse in the semi- stretched position once you've reached positive failure on your working set.
I'm currently doing the 4 day split that they provided, and I'm curious to know if you guys think I should stick to this routine. I seem to get sore after every workout though and that's not something that used to happen for me using 3 sets for 4 exercises per major body part and 3 sets for 3 sets for 3 exercises for smaller body parts twice a week. But when on cycle I would make phenomenal gains, so I never really tried anything new which is what I wanted to try to do.
here is what the routine looks like,
Monday (repeat Thursday)
Calves: Treadmill (Work up to hills) 20 min
Calves: Standing calf raises (X rep below middle) 2 X 15-20
Quads: Squats or hack Squats* (X above middle) 2 X 8-12
Hamstrings: Feet forward front squats (X above middle) 2 X 6-8
Abs: Hanging Kneeups (X Middle) 2 X 8-12
Abs:Ab bench crunch pulls or Cable crunches (X Middle) 2 X 8-12
Tuesday (repeat Friday)
Lower Back: Deadlifts* or stiff legged deadlifts (X Below middle) 2X 8-10
Lats: V Handle pulldowns or V handle chins* (X middle) 2 X 8-12
Midback: Chest- supported rows* (X middle) 2 X 8 - 12
Chest: Decline presses* (X Below Middle) 2 X 8 - 12
Chest: Incline Pressses (X below middle) 2 X 8 - 12
Delts (medial head): Dumbbell upright rows* (X below middle) 2 X 8-12
Delts (front head) Smith machine presses* (X middle) 2 X 8-12
Triceps: Dips (Elbows in; X Middle) 2 X 8-12
Biceps: Undergrip Chins (X middle) 2 X 8-12
Brachialis: Incline Curls (X below middle) 2 X 8-12
*Do one to two light warmup sets with about 50 percent of your work weight on the first set and 80 percent prior to your work sets...
I also forgot to add that I am currently on cycle, Oratropin-1, Equipose 400 mg/week, and Epistane 30mg. I'm just looking for some advice because I really want to get more size than anything out of this cycle. Can anyone critique this workout for me and let me know if I'm not getting enough working sets to stimulate muscle growth.
Any advice would help me out greatly. Thanx.
I'm currently doing the 4 day split that they provided, and I'm curious to know if you guys think I should stick to this routine. I seem to get sore after every workout though and that's not something that used to happen for me using 3 sets for 4 exercises per major body part and 3 sets for 3 sets for 3 exercises for smaller body parts twice a week. But when on cycle I would make phenomenal gains, so I never really tried anything new which is what I wanted to try to do.
here is what the routine looks like,
Monday (repeat Thursday)
Calves: Treadmill (Work up to hills) 20 min
Calves: Standing calf raises (X rep below middle) 2 X 15-20
Quads: Squats or hack Squats* (X above middle) 2 X 8-12
Hamstrings: Feet forward front squats (X above middle) 2 X 6-8
Abs: Hanging Kneeups (X Middle) 2 X 8-12
Abs:Ab bench crunch pulls or Cable crunches (X Middle) 2 X 8-12
Tuesday (repeat Friday)
Lower Back: Deadlifts* or stiff legged deadlifts (X Below middle) 2X 8-10
Lats: V Handle pulldowns or V handle chins* (X middle) 2 X 8-12
Midback: Chest- supported rows* (X middle) 2 X 8 - 12
Chest: Decline presses* (X Below Middle) 2 X 8 - 12
Chest: Incline Pressses (X below middle) 2 X 8 - 12
Delts (medial head): Dumbbell upright rows* (X below middle) 2 X 8-12
Delts (front head) Smith machine presses* (X middle) 2 X 8-12
Triceps: Dips (Elbows in; X Middle) 2 X 8-12
Biceps: Undergrip Chins (X middle) 2 X 8-12
Brachialis: Incline Curls (X below middle) 2 X 8-12
*Do one to two light warmup sets with about 50 percent of your work weight on the first set and 80 percent prior to your work sets...
I also forgot to add that I am currently on cycle, Oratropin-1, Equipose 400 mg/week, and Epistane 30mg. I'm just looking for some advice because I really want to get more size than anything out of this cycle. Can anyone critique this workout for me and let me know if I'm not getting enough working sets to stimulate muscle growth.
Any advice would help me out greatly. Thanx.