Quote:
Originally Posted by Pitysister
i bet it takes a lot of log work  |
yeah it does lol..
Quote:
Originally Posted by redcl123
feel good man, I know it sucks being sick and all 
btw, I never understood how you increase your weights when using upper/lower split. in 5x5 I do understand - sets across make it easy. if you do it - increase. if not - try again next week. but with upper/lower it's not so easy if I'm not mistaken... |
ummm...the principle is the same dude. let me see....
im not doing any lower body workouts at the moment because of my lower back injury but if i was doing my lower body workouts, id be doing
Lower 1
Deads
Lower 2
Squats
these 2 would be my primary exercises. since i give greater importance to deads, my progression scheme would be to either add a rep to every set or do 1 more set with the same number of reps or increase weight. so, it could look like this:
Week 1 = 3 sets x 5 reps x 200 lbs
Week 2 = 3 x 6 x 200
Week 3 = 2 x 5 x 225
Week 4 = 3 x 5 x 225
Week 5 = 3 x 6 x 225
Week 6 = 1 x 5 x 250
Week 7 = 1 x 6 x 250
Week 8 = 2 x 6 x 250
Week 9 = 2 x 7 x 250
Week 10 = 1 x 8 x 275
etc
for squats, i use a specific set-rep scheme: 5x5. i just add 5 lbs to the bar every workout
on my upper body workouts, my main lifts are:
Upper 1
Bench Press
Upper 2
Military Press
my progress for bench press is using the 10x3 method. this is very similar to the 5x5 method: u add weight every workout provided u got all reps. so i started out at 165 lbs on this and now im at 185.
for militaries, i use a slightly different model. my goal is to do this:
Week 1 = 3 x 5 x 130
Week 2 = 3 x 6 x 130
Week 3 = 4 x 6 x 130
Week 4 = 5 x 7 x 135
Week 5 = 3 x 5 x 140
Week 6 = 3 x 6 x 140
Week 7 = 4 x 6 x 140
Week 8 = 5 x 7 x 145
etc
this is the plan on paper. its a whole new ball game in the real world though lol...
for all other exercises, i progress by
1.) adding reps
2.) adding weight
3.) adding sets
i can choose one or two or three of the above factors. sometimes i just maintain on some lifts for a long time before actually progressing on them.
i hope i was able to answer ur question. if u have any more please feel free to ask me