csakiges
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Ok, I am going to start a new training regimen on Monday. I will post results. I am currently 6'2" 240 and about 12-14% was as low as 9-11 but I have been bulking the past 5 months. My calorie intake is around 4500 on average and protein is about 360 grams. I am up from 195. I jumped from ketogenic to a traditional 40/40/20 breakdown. So I jumped from 195-205 within a week, but the rest has been mass (fat, muscle). Just wanted to give some background information. This is definitely influenced by other very knowledgable bros on this board and many threads I have read. Here will be my program. I will be taking sets to failure. As I progress I may add in rest /pause, forced reps., tempo change, etc.. Like others, push/pull/legs:
Push - Monday
Incline DBs press - 2 sets of 5-8 - I tend to respond well to heavy chest so I will start with that.
Dips - 2 sets of 12-15 with weight, not sure how much yet, that will be trial and error. I would like to do a heavy set of tris too, but that can be my press movements and then finish them up with some dips.
Seated DB press - 2 sets of 10-12. I like to go heavy but I have seen that many respond well to higher reps on shoulders, so I will try for awhile, if no progress than I will switch. I haven't had any progress for about a month on my shoulders so I was going to switch up anyways. I may only do one set depending on how fatigued my shoulders are after incline presses.
Pull - Wednesday
Deadlifts 2 sets of 5-8 /Bent over BB rows 2 sets of 10-12 - I am going to alternate each week squats and deadlifts, on the weeks I don't deadlift I will do BO rows.
Biceps - BB curls - 2 sets of 12-15. My biceps seem to respond better to higher volume
Legs - Friday
Squats 2 sets of 20 / Leg Extensions 2 sets of 12-15 - Again, I will rotate with deadlifts.
SLDL - 2 sets of 20
I will do abs and calves twice a week 2 sets of each per workout for reps of 12-15.
I am traditionally a guy who gets very fatigued. I can do alot of weight for a few reps. but get very tired after one set of higher volume pushed to the max. Each of the reps for exercises are either reps set because of what has worked for a majority and trying to test the waters for myself or because I know what weight I respond to well. It just seems painfully obvious to me that this workout makes sense. I always considered myself knowledgeabe about diet and training and I think that I am. And I have always been conscious of overtraining and tried to keep my workouts short before I got too catabolic (glycogen, cortisol, etc.). But one thing I always did was too much volume and to much overlap. I would do shoulders, triceps and chest on different days and wonder why my gains were so slow. I could never stand to do chest and shoulders on the same day cause my shoulders were so weak after doing chest. Well hello genius, maybe that is because you worked your shoulders. Why not just do a set of military or something and finish them off after chest and be done for the week and allow them to recover. I just think I am seeing the light as to training and I am very excited. Thanks to all who inspired my change in views, you know who you are.
Let me know what anyone thinks. Thanks a bunch.
Push - Monday
Incline DBs press - 2 sets of 5-8 - I tend to respond well to heavy chest so I will start with that.
Dips - 2 sets of 12-15 with weight, not sure how much yet, that will be trial and error. I would like to do a heavy set of tris too, but that can be my press movements and then finish them up with some dips.
Seated DB press - 2 sets of 10-12. I like to go heavy but I have seen that many respond well to higher reps on shoulders, so I will try for awhile, if no progress than I will switch. I haven't had any progress for about a month on my shoulders so I was going to switch up anyways. I may only do one set depending on how fatigued my shoulders are after incline presses.
Pull - Wednesday
Deadlifts 2 sets of 5-8 /Bent over BB rows 2 sets of 10-12 - I am going to alternate each week squats and deadlifts, on the weeks I don't deadlift I will do BO rows.
Biceps - BB curls - 2 sets of 12-15. My biceps seem to respond better to higher volume
Legs - Friday
Squats 2 sets of 20 / Leg Extensions 2 sets of 12-15 - Again, I will rotate with deadlifts.
SLDL - 2 sets of 20
I will do abs and calves twice a week 2 sets of each per workout for reps of 12-15.
I am traditionally a guy who gets very fatigued. I can do alot of weight for a few reps. but get very tired after one set of higher volume pushed to the max. Each of the reps for exercises are either reps set because of what has worked for a majority and trying to test the waters for myself or because I know what weight I respond to well. It just seems painfully obvious to me that this workout makes sense. I always considered myself knowledgeabe about diet and training and I think that I am. And I have always been conscious of overtraining and tried to keep my workouts short before I got too catabolic (glycogen, cortisol, etc.). But one thing I always did was too much volume and to much overlap. I would do shoulders, triceps and chest on different days and wonder why my gains were so slow. I could never stand to do chest and shoulders on the same day cause my shoulders were so weak after doing chest. Well hello genius, maybe that is because you worked your shoulders. Why not just do a set of military or something and finish them off after chest and be done for the week and allow them to recover. I just think I am seeing the light as to training and I am very excited. Thanks to all who inspired my change in views, you know who you are.
Let me know what anyone thinks. Thanks a bunch.