also for lower back endurance...variety of planks...hip extensions and static holds...and rdl's...
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This is pretty straight forward but I really like this routine.
Upper 1 Bench DB Row OH Press Dips Chin ups Lower Ham Dominant Deadlift Variant Goodmorning Glute Ham Raises Hyperextensions Upper 2 Pullups DB Incline Press BB Bent over Row DB Bench Press Side Raises Lower Quad Dominant Squat Variant Lunges Step Ups Leg Extensions |
Thats way more volume then I'm looking for. Don't you feel over trained?
IronWorker |
I agree. The lower days aren't bad, but the two upper workouts have enough volume for 3-4 workouts.
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Are you guys referring to my post?
I guess I should've included reps and sets. 2-3 sets for each exercise so you are in the 12-15 set range per workout and depending on your rest intervals it takes roughly 40 minutes. |
Here's the variant I did and had some great gains in lean mass and strength.
Monday - Upper 1 Bench - 3 sets DB Row - 3 sets OH Press - 2 sets Chin ups - 2-3 sets Dips - 2 sets 12-13 working sets Tuesday -Lower - Ham Dominant Deadlift - 4-5 sets Good Mornings - 2 sets Hyperextensions - 2 sets Weighted crunches - 2-3 sets 10-12 working sets Thursday - Upper 2 Pullups - 3 sets DB Incline Press - 3 sets BB Bent over Row - 3 sets DB Bench Press - 2 sets Side Raises - 2 sets 13 working sets Friday -Lower - Quad Dominant Squats - 4-5 sets Lunges - 2-3 sets Leg Extensions - 2 sets Calve raises - 3 sets Weighted crunches - 2-3 sets 13-16 working sets Periodization Wk1-2 3x10-12, 60 sec ri, Wk3-4 3x6, 90 sec ri, wk5-6 3x3,120sec ri |
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Deadlifts are great, just understand that if you decide to drop the actual conventional deads for a mesocycle or two, you won't lose much at all.. Which is why I stated that I could drop them for a few months, come back and hit a PR lol. Everyone's indeed different, but I want to disspell any myths like "if you don't hammer away on them, you'll never move forward".. But again, if you want to include them, I'd probably put them as your ME squat lift, and keep a squat variation like front squats on your other day. |
Alright thanks for the tips. I guess I can always do a program for a cycle and if its not right then fine tune it till it is. Thats the beauty of strength training. Anyone else have any thoughts on this?
IronWorker |
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