I am sure everyone here would be happy to help, but could you give us some more info about yourself:
Age
Height
Weight
% bodyfat
Yrs of training experience
This info would help a lot with helping make suggestions for you.
I am sure everyone here would be happy to help, but could you give us some more info about yourself:
Age
Height
Weight
% bodyfat
Yrs of training experience
This info would help a lot with helping make suggestions for you.
18 years old
5.7 feets
166 pounds
bodyfat 11% something like that i don´t know
i have been lifting from one year and half
Hi.
First I want to congratulate you about your progress.
You doing just fine.
The program you did earlier is a solid workout.
Full body, 3 times a week some kind of load cycling etc.
The new workout program seems to me little overcomplicated - cause of split
and I think you use to much exercises for each body part - in general you don’t need more then
2 exercises for large(chest, back) and 1 for small one (biceps)
Hi.
First I want to congratulate you about your progress.
You doing just fine.
The program you did earlier is a solid workout.
Full body, 3 times a week some kind of load cycling etc.
The new workout program seems to me little overcomplicated - cause of split
and I think you use to much exercises for each body part - in general you don’t need more then
2 exercises for large(chest, back) and 1 for small one (biceps)
thank you, i just wanna change my program because i wanna give priority to chest, biceps.. but if I reduce the volume is it a reasonable workout ?
thank you, i just wanna change my program because i wanna give priority to chest, biceps.. but if I reduce the volume is it a reasonable workout ?
To specialize on lagged parts you must pay more attention to those parts.
All other body parts must be trained for maintenance - 1/3 volume from regular volume.
That’s mean that if you use say 6 sets twice a week for quads, for maintenance you may use 2 sets - twice a week or even once in 5 days
If you train 4 times a week I suggest you to train your lagged parts twice a week and all other parts in other 2 days.
The program might be like this:
I day
1)incline bench press 3-4x6-8
2)biceps curls 3-4x6-8
3)peck-deck 3-4x10-12
4)another biceps exercise 3-4x10-12
5)abs, calves, forearms
II day
legs, lats, deltoids, triceps - 1 exercise for each 2-3x8-10 reps
III day - off
IV day - same as in I day
V day - same as II day
off
off
It is only the template - change it for your demands
Another important issue: timing
It’s advisable to stay on specialization cycle no more that 6-8 weeks.
After cycle you returns to your regular workouts, and if you not quite pleased with results you might return to specialization later.
A word on progression: don’t use you maxes from the beginning of cycle.
in first 2 weeks use sub maximal weights.
like
week 1 80% of your maxes(not 80% from 1RM!!!)
week 2 90%
weeks 3-6 100%
Well when emphasizing certain muscles groups it it usually best to place them early on in a work out and early in the week when you are strong and fresh. For example do your upper chest work before your lower chest if emphasizing the upper portion. As anatoly mentioned “volume” is king when it comes to bring up lagging areas. But if you add some sets for your biceps you need to subtract some from a stronger body part that is not lagging.
My personal favorite exercises for the body parts you mentioned.
Upper chest: Inc Fly (only a 15 degree angle), Inc Dumbbell Press (15 degree), Hammer ISO Inc Bench
Biceps: Seated DB curl, Alt DB curl, BB drag curls
Fore arms: Wrist roller or broomstick with a rope
Sorry I couldn’t get back sooner. My computer crashed so I won’t on for too long until I get a new one.
Nice pics. I think you certainly have the genes.
These are the things which jumps to my mind when I look at your program:
1. Twice a week of chest & shoulders is too much for your shoulders. Mind you, you are using your shoulders everytime you pull and push.
2. Keep the number of work sets per bodypart to 6-8 sets.
3. Cut back on the volume for back, triceps, and legs to maybe 1-3 set of 10 (instead of 3-4 sets)
4. Keep a rep range so that you know when to progress, like 8-10. Or pick a day when you will add weights . For ex, every monday you go up 5 lbs in chest exercises.
5. Keep the number of exercises for arms to 1-2. More exercises do not always mean more growth. What matter is how much you can go up in weights in each.
Hope it helps and thanks Jim and Anatoly for the input.
What is your logic of doing 5*5, 3*, & 8*3? Which is medium, heavy and light?
Deadlift and squat 3 times/week is just too much. Cut back deadlift to once a week
So is Fridays workout in place of the regular workout or are you adding to it?
i wouldn’t call it low volume for sure. 5*5 is high volume and so is 8* 3 ,especially when you do it 3 times/week.
the logic of changing the sets and reps is because of periodization. And i keep the same rape range for every muscle ~25 reps
well I can handle this workout, i stay away from failure and I use weights that I can really explode on positives because I believe that this is the way to recrute more muscle fibers.
And yes, this friday wokrout of chest and arms, will replace the normal full body workout..
if I didn’t want to emphasize chest and arms, It will be
monday, wednesday and friday
squat, bench, pulldown, sumo DL, military press, barbell curl, close grip bench press and something for calves,
the logic of changing the sets and reps is because of periodization. And i keep the same rape range for every muscle ~25 reps
i understand it is periodization, but periodization is for a specific purpose - to minimize fatigue. How do you plan to minimize fatigue by using those rep and set schemes? Which is your volume day, intensity day or recovery day.
Though your total reps are the same, load is a factor too. Heavier the load, greater the fatigue. So 8* 3 will be much intense than an 3 sets of 8.
And yes, this friday wokrout of chest and arms, will replace the normal full body workout..
Go for a peck deck or dumbell flye for the third movement. I would also change the order of exercises. Start with legs one day and upper body the other.
Since you are a begginner, you can get away with a low volume workout. Better to err on the side of low than high.
