Priority Training
 

Picked up a copy of FLEX magazine's July 2006 issue with an article about priority training and decided to give it a try myself. I've already got the 1.3g/kg protein ratio down, along with 6 meals a day, pre- and postworkout shakes and meals, at least 8 hours sleep(no more than 10 hours), 30 minutes cardio every other day, etc.

Can't remember what the exact training split was, but I did the first day today (arms... my priority)

(2 sets of 20) Rope Curls @ 40 lbs superset with Rope pulldowns @ 55

(4 sets of 10) Barbell Curls @ 60 superset with Two hands behind neck extension @ 60 lbs (haven't learned the right technique for close-grip bench press yet)

(4 sets of 10) Preacher curls @ 55 superset with Bench dips (3x10, 1xfailure)

General comment

OUCH! my arms should be up for grabs during the next Jello commercial, besides that, there's one helluva lot more food I'm eating now than before (eat big to get big, right... all clean of course)
:weights:
tomorrow is Chest and Back, hope I can move my arms to do it, this workout is supposed to be for the intermediate to advanced bodybuilder, but I'm kind of a beginner hehe :006:

Good Luck!

I definately do not recommend doing arms before chest/back. You probably will be too sore and your workout weights will suffer. :)

I agree with 0311 on that point. assuming this is the split, consider doing
workout 1: chest and back
workout 2: legs (and shoulders?)
workout 3: arms

this will give you a better workout on arm day and chest/back day

This is just more of the same shit you always see in those mags with a different name. When you're just beginning, your "priority" should be the big multi-joint (compound) movements for TOTAL body growth. These magazine write stuff like that cuz it sells. People want to do "beach" work so they give them what they want.

You say prioritize and 90% of your weekend warriors are going to prioritize arms, the same way people always have first starting out. You tell people what they want to hear and they'll buy more mags.

Wow, such hostility... it is true, but I'm a FUCKING BEGINNER!!
I'll post pics once I figure out how to download them onto one of these public computers so you can see why I want to first get fuller, more dense triceps, then move on to legs, then chest, then my whole back (as priorities). I'll take your word for it that "This is just more of the same shit you always see in those mags with a different name." My arms have always been small, but very tone, prolly due to playing a lot of tennis.
My core muscles are good right now, quads aren't too great, hamstring is decent, calves are decent, abs are very tough but aren't showing... yet, biceps are toned but small, same with triceps and forearm and shoulders, back is decent, and chest is good, but my resolve has never been stronger!! muahahaha

FYI, forgot to mention that I started this new account with this name, Sutiiven, cause I wanted to get rid of my other account: theGreennOOb, but couldn't find a way to delete the account and start over.

Well, so I messed up in the training split, forgive me!!! :439: Guess I been smokin' the roach too much, j/k.

Training split (thru the end of this week, today is Wednesday):

Thursday: rest
Friday: arms
Saturday: Legs/Shoulders
Sunday: Chest/Back

(next week)
Monday: rest
Tuesday: Legs/Shoulders
Wednesday: arms
Thursday: rest
Friday: Chest/back
Saturday: legs/shoulders
Sunday: arms

Thanks for the criticisms, though. I have noticed my arms have gotten much fuller and the rest of my body feels great. Gotten a bit bigger without sacrificing shape (I have a natural body that friends say looks like a diver's body when my bf isn't too high)
More fullness in a short time is prolly due to water retention, but I gotta start somewhere, right?

What's the rep ranges? Are they the same throughout or different depending on exercises? Also, are you going to post the actual workouts per day?

Good Luck. And I'll try to erase your GreenOOB if you want.

I showed no hostility toward you...only to crappy mags :) .

Thanks 0311, if you could do that then that would be awesome
Sorry Eric, I misread your statement, I just assumed that a "bodybuilding" magazine would give better advice than other magazines that don't specialize in bodybuilding. My bad

ok ok, here's my workout now:

arms
(at least until I feel they're just a tad more than symmetrical)

(2 sets of 20) Rope Curls @ 40 lbs superset with Rope pulldowns @ 55
(4 sets of 10) Barbell Curls @ 60 superset with Two hands behind neck extension @ 65 lbs
(4 sets of 10) Preacher curls @ 55 superset with Bench dips (3x10, 1xfailure)

doing this arms workout for 1 more week, then I'll change it

Legs/Shoulders
(4 WORKING sets of 8-12) Squats @ 135 (warmup of 15 reps) ; then 255 throughout
(4 sets of 10-20) Leg extensions @ 140 lbs (pyramid up from 120 lbs)
(2 sets of 10; 1 set to failure) Reverse Flyes (don't know weight yet)
(4 sets of 8-12) Barbell Shoulder Press (don't know weight yet)
(3 sets of 10-15; 1 set to failure) Leg Curls @ 140 or 150 lbs
(3 sets of 8-12) Front Raise superset with Side Raise @ 25-30 lbs
Leg Press Calve Raises: 1 set w/ 15 seconds rest in between... 10 reps, 15 reps, 25 reps, 15 reps, 10 reps

Chest/Back
(4 WORKING sets of 6-12 reps) Incline Bench @ 135 lbs (warmups of 10 reps); then 185 throughout
(4 sets of 9-12 reps) Pec Dec @ 70 lbs
(2 sets of 10; 1 set to failure) Wide-Grip chinups with bodyweight
(4 sets of 5-10 reps) Incline Bench Flyes (heavy enough weight to get the reps needed)
(4 sets of 8-12) Seated Rowing @ 140 lbs
(2 sets of 10; 1 set to failure) Hyperextensions (first 2 sets holding 25 lb plate, last set bodyweight)
(2 sets of 8-10; 1 set to failure) Bent over rowing on Smith Machine @ 135 lbs

if still feel strong (which I doubt at this point) I'll add more weight to the Bent over rowing

General Comment
I prolly won't be able to move very much after the chest/back workout, but it's still fun! plus I have a naturally high recovery rate. Still feel sore the next day, but after that I feel fine.
Supplements: Centrum Performance Multivitamins, Chromium Picolinate, Hydroxycut Hardcore, Zero Carb Isopure (ordered a 7.5 lb tub of Isopure Mass, but Zero Carb is all I got right now)
If this is all wrong, plz tell me!

I'll let others comment on the layout, I dont care for that split but hell you can do whatever you want.

Here is were I will throw in my two cents. Drop the Chromium and the hydroxycut, they wont do much but lighten your pockets. If your trying to cut, then get your diet in check, pick up some fish oil caps, and add in some cardio.

It's all cool, bro. I can see how you could misunderstand me! I'm not a fan of high volume splits of this nature but good luck on it :)