@Methuselah maybe you could split the difference and try walking with a trap bar?
Yeah that's fun I've loaded that 400+ but I ran into a couple weight racks and realized I was a menace to the other gym members.
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NogsCrap, crap, mega crap.Crap, crap, mega crap.Registered Userregular
edited December 2015
think im gonna switch from my bro split (M/Tu/Wed/Th/F)
from:
chest/legs/rest/back/shoulders
to:
push/pull/legs/push/pull
with sat/sun as rest. Legs unfortunately only once a week, because crappy gym, and i really need to focus on my upper, as i can still barely do 2 reps of my body weight bench.
Anyone got a good P/P/L routine they recommend?
Like, should i try for dynamic/high rep early in the week and then heavy/low rep later in the week? Or keep rep ranges around the same all the way around?
It's a random Mike Ruggeria program from a book I have, the Metroflex Powerbuilding book which is aces for random programs like this (The numbers are reps then sets) Monday
Bench Press 5-7 3
Incline Bench Press 6-8 3
Flat Dumbbell Bench Press or Flys 10-12 3
Dumbbell or Barbell rows
Abs
Wednesday
Squats Not Including Warm-ups 3-7 3-4
Deadlifts 3-5 3
Leg Curls or Stiff Leg Deadlift 8-10 3
Leg Extensions 8-10 3
Bicep Movement You Decide 10-15 3
Abs
Friday
Close Grip Bench Press Not Including Warm-ups 5-7 3
Overhead Press 3-5 3
Triceps Movement 8-10 3 (Skull crushers w/ez curl bar or Dumbbell Tricep ext)
Day 1: Max effort deadlift with 2-3 accessory lifts
Day 2: Max effort bench with 3-4 accessory lifts
Day 3: Legs
Day 4: Shoulders - Max effort OHP and 3-4 accessory lifts
Day 5: Dynamic push/pull
Day 6: Arms
Day 7: Rest
I would definitely do the low rep stuff earlier in the week as it's here you'll want to build strength. I have put around 10kg on my bench press, 25kg on my squat and 50kg on my deadlift in 4 months doing this variation as opposed to a bodybuilding style workout.
PS4 - Mrfuzzyhat
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NogsCrap, crap, mega crap.Crap, crap, mega crap.Registered Userregular
when you say max effort, what set x rep ranges are you talking? triples?
also, can you outline what you got for dynamic push/pull?
Max effort days is most often just ramping up to a couple of heavy singles and then backing down to 80-85% of that and then doing 3-5 sets of 3-5 reps. But honestly max effort can be triples/doubles/singles depending on how beat you are.
Dynamic pull/push days: Deadlifts and bench press in a higher rep scheme (5-8) for more sets and then I move on to more bodybuilding type movements, which are often performed in antagonistic supersets.
Edit: case in point: Today was max effort deadlift. Worked my way up to 180kg for single - bombed 185 and then deloaded to 170x2, 160x3x2, 140x5x3 and then did squat stance deadlifts - 100kgx5 120x5 140x3. Went over and did seated cable rows for 5 sets of 12 and then close grip pulldowns 3 sets of 10.
If I pull directly from the floor I have too as my mobility doesn't allow for conventional. I'd rather pull conventional as they move smoother and faster. I'm working on bringing up my squat stance deadlift strength so I can get the best from both.
I'm a little bit tubby from PA christmas and not being able to lift properly for a month. Trying to resist the temptation to cut.
Don't do it Tube, it sucks!
Yeah! Embrace the tubbyness and go for a dirty bulk - then spend most of January being pissed about putting on weight, that's how it goes for me anyway.
I've been cutting sorta unintentionally, just not getting enough calories day to day since I started a new job. Down like 5 pounds over a couple months, which is cool except that I kinda want to get my act together and bulk more.
I'm a little bit tubby from PA christmas and not being able to lift properly for a month. Trying to resist the temptation to cut.
Don't do it Tube, it sucks!
Yeah! Embrace the tubbyness and go for a dirty bulk - then spend most of January being pissed about putting on weight, that's how it goes for me anyway.
If I can embrace the tubbiness and keep on clean bulking hopefully the ratio of fat to muscle will improve enough that I won't mind. It's getting a little bit fatter and a little bit softer that adds up to a bad look, muscle returning should help.
I've heard dudes that should know say that the best way to bulk (without outside help) is to gain a bunch however and then just try to maintain there and keep lifting hard or harder and that the ratio of fat to muscle will improve over time.
I'm going to go for some end of the year PRs and then do a for real 4 day per week Hepburn cycle to see if I can get some hypertrophy going.
I've heard dudes that should know say that the best way to bulk (without outside help) is to gain a bunch however and then just try to maintain there and keep lifting hard or harder and that the ratio of fat to muscle will improve over time.
I've heard and experienced this as well. Too many people immediately start dieting down after peaking their BW rather than reaping the strength gains from their new muscle mass. I've put ~100lbs on my total over the past six months with no change in bodyweight. Now I'm kind of excited to cut down to 163.
I've pimped them before but not lately, the Iron Radio podcast has a lot of really good free information about nutrition from a group of experienced lifters who are all drug free and one is a doctor and nutrition professor so the science is all legit.
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
Hex plates are the devil. When I switched to a gym that had them I basically stopped pulling off the floor at all and pulled off of the lowest setting in the power cage because fuuuuuuck that.
Posts
Lol
That's kind of the point
Yeah that's fun I've loaded that 400+ but I ran into a couple weight racks and realized I was a menace to the other gym members.
from:
chest/legs/rest/back/shoulders
to:
push/pull/legs/push/pull
with sat/sun as rest. Legs unfortunately only once a week, because crappy gym, and i really need to focus on my upper, as i can still barely do 2 reps of my body weight bench.
Anyone got a good P/P/L routine they recommend?
Like, should i try for dynamic/high rep early in the week and then heavy/low rep later in the week? Or keep rep ranges around the same all the way around?
PARKER, YOU'RE FIRED! <-- My comic book podcast! Satan look here!
Monday
Bench Press 5-7 3
Incline Bench Press 6-8 3
Flat Dumbbell Bench Press or Flys 10-12 3
Dumbbell or Barbell rows
Abs
Wednesday
Squats Not Including Warm-ups 3-7 3-4
Deadlifts 3-5 3
Leg Curls or Stiff Leg Deadlift 8-10 3
Leg Extensions 8-10 3
Bicep Movement You Decide 10-15 3
Abs
Friday
Close Grip Bench Press Not Including Warm-ups 5-7 3
Overhead Press 3-5 3
Triceps Movement 8-10 3 (Skull crushers w/ez curl bar or Dumbbell Tricep ext)
Dips Max
Lateral Raises 10-12 3
Abs
Day 1: Max effort deadlift with 2-3 accessory lifts
Day 2: Max effort bench with 3-4 accessory lifts
Day 3: Legs
Day 4: Shoulders - Max effort OHP and 3-4 accessory lifts
Day 5: Dynamic push/pull
Day 6: Arms
Day 7: Rest
I would definitely do the low rep stuff earlier in the week as it's here you'll want to build strength. I have put around 10kg on my bench press, 25kg on my squat and 50kg on my deadlift in 4 months doing this variation as opposed to a bodybuilding style workout.
also, can you outline what you got for dynamic push/pull?
PARKER, YOU'RE FIRED! <-- My comic book podcast! Satan look here!
Dynamic pull/push days: Deadlifts and bench press in a higher rep scheme (5-8) for more sets and then I move on to more bodybuilding type movements, which are often performed in antagonistic supersets.
Edit: case in point: Today was max effort deadlift. Worked my way up to 180kg for single - bombed 185 and then deloaded to 170x2, 160x3x2, 140x5x3 and then did squat stance deadlifts - 100kgx5 120x5 140x3. Went over and did seated cable rows for 5 sets of 12 and then close grip pulldowns 3 sets of 10.
Anyway, @caligynefob do you normally pull sumo?
If I pull directly from the floor I have too as my mobility doesn't allow for conventional. I'd rather pull conventional as they move smoother and faster. I'm working on bringing up my squat stance deadlift strength so I can get the best from both.
First time using straps
That helped
My ass is too big
Don't do it Tube, it sucks!
Yeah! Embrace the tubbyness and go for a dirty bulk - then spend most of January being pissed about putting on weight, that's how it goes for me anyway.
If I can embrace the tubbiness and keep on clean bulking hopefully the ratio of fat to muscle will improve enough that I won't mind. It's getting a little bit fatter and a little bit softer that adds up to a bad look, muscle returning should help.
I'm going to go for some end of the year PRs and then do a for real 4 day per week Hepburn cycle to see if I can get some hypertrophy going.
I've heard and experienced this as well. Too many people immediately start dieting down after peaking their BW rather than reaping the strength gains from their new muscle mass. I've put ~100lbs on my total over the past six months with no change in bodyweight. Now I'm kind of excited to cut down to 163.
Which I'm getting close to
I'm okay not being hyooj
I'm 5'6" anyway
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
You are underestimating the core strength required to stand on a wall!
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing
Alas, those are the plates that are plaguing me. They're like ridiculously loose on the barbell, so they rotate in the air and then land funny.
Also cutting the back strap into steaks and probably fry up the tenders too
Yum yum
Trying to save some time pooping?
https://docs.google.com/spreadsheets/d/1OLcAGbXhWIVcl5IziVpG0eKFJS3xi_Sac9kYMkRFvD8/edit?usp=sharing