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11-17-2006, 08:47 PM
| #1 (permalink) |
| Rank: New Member Join Date: Sep 2006 Location: Australia
Posts: 29
Country: 
Gender:  |  Any opinions on this workout? Monday & Thursday Shoulders Standing military press 10/8/6/6/6 Seated dumbbell press 10/8/6/6/6 Back Deadlifts 10/8/6/4/4 T-Bar Rows 10/8/6/6 Chins 4x7 Biceps Barbell curls 10/8/8/8/6 Dumbbell curls 10/8/8/8/6 +ABS Tuesday & Friday Legs Squats 10/8/6/6/6 Leg Press 10/8/6/6 Lying Curls 4x7 Chest Flat barbell press 10/8/6/6/4 Incline barbell press 10/8/6/6/4 Flyes 10/8/6 Triceps Floor Press 10/8/8/8/6 Lying dumbell extensions 10/8/8/8/6 +CALVES 1st set 50% of strength 2nd set 70% of strength 3rd set 80% of strength 4th set 100% of strength 5th set 100% of strength what do you think? |
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11-18-2006, 05:02 AM
| #2 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 3,937
Country: 
Gender:  | Few things right away: 1. Don't use pyramids. It's lesser overall volume compared to using the same weight for all sets. It's also easier to be progressive knowing that if you did 200 lbs for 3 sets of whatever this time, you can use 210 for next time, and so on... Also, when you mapped out doing 'x' amount of strength per set, it'll hold you back, meaning you could probably do MORE reps with 'x' amount of weight, but you stopped because you wanted to hit exactly 8/5/3 whatever reps. Additionally, doing a pyramid scheme like that will hinder your top set, which is where you need to be your strongest. IMO, your first 2-3 sets will only wear you out for your top 2 sets. Why the hell not just warmup really lightly for a few sets, get the blood flowing, then do a few acclimation sets before going balls to the wall with your top few sets?? Refer to the how to warm up for an explanation. 2. Do not do shoulders a day before chest! Any reason why you just don't do a upper/lower split? Another option, which would be much better for YOU, would be to do: Monday/Thursday: Chest/Shoulders/Triceps Tuesday/Friday: Back/Biceps/Legs Last edited by Darkhorse; 11-18-2006 at 05:27 AM. |
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11-21-2006, 12:22 AM
| #4 (permalink) |
| Rank: New Member Join Date: Sep 2006 Location: Australia
Posts: 29
Country:
Gender: | What about this 5x5 variation? Would this be overtraining? Monday & Thursday Incline Bench Press 5x5 Floor Press 5x5 Squats 5x5 Leg Press 3x5 Tuesday & Friday Shoulder dumbbell press 5x5 Rows 5x5 Deadlifts 5x5 |
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11-22-2006, 01:08 AM
| #5 (permalink) |
| Rank: Member Experience: 3-5 Years  Join Date: Oct 2006 Location: Eielson afb Alaska
Posts: 141
Country:
Gender: | Monday/Thursday: Chest/Shoulders/Triceps Tuesday/Friday: Back/Biceps/Legs I think thats a pretty good split. I might even do a program around something like that. Ya know what? Fuck it I will thanks 0311! Anyways what I was getting at is that you might want to bench and shoulder press the same day as suggested. Personally if I do one the day before the other my front delts are in for a real workout and sometimes it's to much for them. I'm gonna develop something here... |
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