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Darkhorse · #11 07-26-2006, 07:41 PM

BTW, it's almost the exact same thing as the Single factor I posted, only AM's is twice as much volume due to no pyramiding schemes.

You'd probably be BEST served to follow everyone else's advice and create something of your own to address your weakpoints. I'll get you started:

***What is your GOAL? Strength, hypertrophy, or a little of both?***

Note: I'm sure you'll pick a little of both as everyone here probably would. Just realize that gains won't come AS FAST as if you picked one or the other.

1. Figure out your frequency...Once, twice, thrice per week.
2. What days are best for you to lift.
3. Write down each muscle group, then come up with two or three of your favorite exercises to hit that specific group. Hint: Think compounds.
4. Undulating or linnear periodization model.
5. Write down your favorite rep ranges. (10x3, 5x5, 3x8, 2x12)

In my opinion, you're getting too caught up in specific "brand name" programs vs. just listening to your body and coming up with YOUR plan of attack. Take me for example. My personal trainer's job was to evaluate MY NEEDS over the last couple weeks. Now, I'm plugged in so to speak and growing at the cyclic rate of fire! The modified westside program Matt has me on probably wouldn't work for 3/4 of the people here. See my point?

_Wolf_ · #12 07-26-2006, 08:35 PM

hey thanks a lot 0311......

Quote:

Originally Posted by 0311

What is your GOAL? Strength, hypertrophy, or a little of both?

a little of both

Quote:

Originally Posted by 0311

Figure out your frequency...Once, twice, thrice per week.

if i'm gonna do high volume, then each muscle group frequency should be 1-2x a week....but if i'm doing fullbody, then yeah: 3x...

however, i think this question means what i personally like to do....i would like to have each muscle group trained 2x a week

Quote:

Originally Posted by 0311

Write down each muscle group, then come up with two or three of your favorite exercises to hit that specific group. Hint: Think compounds.

Legs:
Olympic Squats
Deadlifts
Leg Curls

Chest:
Incline Barbell Bench Press
Decline Dumbbell Bench Press (for medium reps)
Flat Barbell Bench Press

Back:
Power Cleans
High Pulls
Lat Pull Down

Shoulders:
i'm supposed to avoid OH Pressing, so:
1.) dumbbell front presses (medium reps)
2.) Side Lateral Raises

Biceps:
1.) Barbell Curls
2.) Dumbbell Curls
3.) Seated Dumbbell Curls

Triceps:
1.) Dips
2.) Decline SkullCrushers
3.) Push Downs

Quote:

Originally Posted by 0311

Undulating or linnear periodization model.

beats me....what does everybody feel will work best for me...? btw: i've only got 2.5 years experience...

Quote:

Originally Posted by 0311

Write down your favorite rep ranges.

these are all same-weight set-rep schemes:
1.) 3x5
2.) 4x6
3.) 3x8
4.) 4x10

Quote:

Originally Posted by 0311

In my opinion, you're getting too caught up in specific "brand name" programs vs. just listening to your body and coming up with YOUR plan of attack.

the reason why i chose a brand-name program is because i thought that i'm a beginner and my programs will give me less-than-optimal results, whereas a professional strength coach will know better....

but,

Quote:

Originally Posted by 0311

Take me for example. My personal trainer's job was to evaluate MY NEEDS over the last couple weeks. Now, I'm plugged in so to speak and growing at the cyclic rate of fire! The modified westside program Matt has me on probably wouldn't work for 3/4 of the people here. See my point?

yup, i get your point clearly.....

ok, so what do you pplfeel now.....? should i do a push-pull-legs program and workout 6x a week total...?? if not, then what would your recommend...??

thank you 0311 and in advance: thanks a lot everybody

Anuj

_Wolf_ · #13 07-26-2006, 08:50 PM

i editied set-rep schemes

_Wolf_ · #14 07-26-2006, 09:19 PM

i read up an article (thanks to 0311) regarding FortifiedIron's Hypertrophy Program.....and i might give that a shot...

here's the program:

Quote:

Originally Posted by FortifiedIron

Hypertrophy Program!! YAY for NO ISOLATION!
Feedback has been really good w/ this program as of late. I keep getting a ton of pm's and messages asking to help people design a program. Neways, I posted a similar thing on the BFT thread. That was adviced for a past individual who was looking for a change in program. This program is great for the upper level beginner and intermediate lifter!

Quote:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)

-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3

Lower
Upper
off
Lower
Upper
off
off

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs

** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 5 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:

3x12
3x10
3x8
3x8
3x8

Once you start the cycle over again after the 5th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.

** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want. Be aware that isolation movements are GAY and that people spend to much time training them when they are 150 pounds!

** Keep a journal that I'll have access too. I'll look at how your progressing. If you have any before pictures send them to me or save them. Once your done with the first meso cycle compare your progress from before you started till then w/ pics and lift achivments. Do the same when you repeat the cycle. This is key in mental motivation, and that is where to many people fail.

** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery. Its key that you dont take ANY time away from the gym. To many people just walk away for a week or two weeks, this makes coming back a sore painful mess for atleast 2 weeks. Now you've spent 4 weeks without making any progress. This is a typical deloading pattern. By trianing under your adaptive threshold (ie low volume) then you will not adapt, therefor you will recover. This is the fundomental bases of periodization!!

** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 30-60 seconds between sets, this comes key when you get to the intensity portion (8x3). Fatigue has a positive effect on IGF-I and other singaling for hypertrophy. On weeks 4-6 this is a big factor in the program. This will help with conditioning the muscle and overal work capacity.

Kc

now basically, here's the exercise selection:

Quote:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs

i plan on making a few changes...let me know if its ok...

Upper Day 1:
-Incline Barbell Bench Press
-Close Grip Flat Bench Press
-Military Presses (Standing) to the Front
-JS Rows

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

Upper Day 2:
-Flat Barbell Bench Press
-Close Grip Incline Bench Press
-Dumbbell Side Lateral Raises*
-Lat Pull Downs

Lower Day 2:
-Olympic Squats
-Leg Curls
-Power Cleans
-High Pulls

*i dont know what to keep as my shoulder exercise because i've run out of exercise choices....and i have no idea what a Plate Raise is....

the undulated periodization goes like this:

Quote:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)

-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3

the set-rep schemes used are:
1.) 3x12
2.) 3x10
3.) 3x8
4.) 4x6
5.) 5x5
6.) 8x3

i dont plan on changing my set-rep schemes on a weekly or biweekly basis; i plan on changing it up when one set-rep scheme stops working...or i get bored of it

what do you guys feel now...? is it good to go...?

Anuj

Darkhorse · #15 07-26-2006, 09:28 PM

Actually, you're looking at the old program he made. This is the newer version:

Quote:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

Darkhorse · #16 07-26-2006, 09:31 PM

Quote:

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

There's no way! Do front squats or even leg press this day instead cause those olympic squats are gonna suffer after deadlifts. Also, deadlifts and romanian deadlifts are just about the same thing. Do what is recommended IMO and if you don't like it, change it.

_Wolf_ · #17 07-26-2006, 09:33 PM

actually...here's the one with Lyle's modifcations:

Quote:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Might become
bench press
row
mil press
pulldown

And
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Becomes
incline bench
pull up w/weight
db bench
another row

so now my NEW exercise selection is:

Upper Day 1:
-Incline Barbell Bench Press
-Close Grip Flat Bench Press
-Barbell Rows
-Lat Pull Downs

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

Upper Day 2:
-Flat Barbell Bench Press
-Close Grip Incline Bench Press
-Dumbbell Rows
-"v" Bar Pull Downs

Lower Day 2:
-Olympic Squats
-Leg Curls
-Power Cleans
-High Pulls

so hows it looking now...?