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- Jun 30, 2006
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Are you strict with this or do you add say ex: tris in w chest or bis with backMonday- quads
Tuesday- chest shoulders
Wendsday- back
Thursday- hams
Friday- arms
Are you strict with this or do you add say ex: tris in w chest or bis with backMonday- quads
Tuesday- chest shoulders
Wendsday- back
Thursday- hams
Friday- arms
Yeah depending how I feel I might throw in some tris on my chest day and bi on my back day . But like 2 exercises tops nothing crazyAre you strict with this or do you add say ex: tris in w chest or bis with back
Are you older/injured and using this alternative as a means to keep training? If each rep is 18 seconds, it sounds like you would have to cut your weights by 75%. That is a Ken Hutchins Super Slow level cadence.The only way this has been possible is I've radically changed how I complete a rep over the last 5 years. It varies slightly, but it always falls between...5-8 second negative, hold contraction for ~3 seconds, 4-7 second positive. There is not a single solitary ounce of momentum used at any point, in any rep. You'll find the amount of warmups you need are almost non-existent when you train like this. I do just one set of total failure (but don't use beyond failure techniques).
Great video, thanks for sharingI've been pretty committed to full body (at least mostly) the last year or so. Over the last 5 months I've honed it into more of how Jordan Peters walks through it here:
I can usually get through 3-4 full body workouts a week within an hour each. The only way this has been possible is I've radically changed how I complete a rep over the last 5 years. It varies slightly, but it always falls between...5-8 second negative, hold contraction for ~3 seconds, 4-7 second positive. There is not a single solitary ounce of momentum used at any point, in any rep. You'll find the amount of warmups you need are almost non-existent when you train like this. I do just one set of total failure (but don't use beyond failure techniques).
What's an example of your leg back day I'm curiousGreat video, thanks for sharing
Im currently paring
Chest, should and arms
Legs and back
2 on 1 off.
Switching back and forth each workout with a dominant muscle group besides arms
My volume is on the lower side though with only a few working sets per muscle group
I quit training chest on mondays over 30 years ago. Women have usually rushed in on mondays to train legs so i started training legs on mondays as i liked the view of the crowd better!I didn't think people were still following Monday chest day but happened to go peak time on Monday and sure enough chest day lol. Let me guess back Tuesday? Sure enough smh
Well my first year with a gym membership i put on over 20# of muscle. Doing the basic push. pull, legs. 2X a week with 1 rest day. 20-30+ sets per workout. 5ish-8ish rep range. And was natural. But i was just younger and stupid and wasn't told i was over training as that was not really a thing yet. Don't think i heard about over training till the mid 90's.Used to put on the biggest amount
How's hitting the tibialis every other workout going? I just bought a tib bar last week, never trained that muscle beforeQuads
Shoulders
Arms
Glutes & hamstrings
Chest
Back
This is my split but no set days. I take rest days as I need them - typically 3 on and 1 off.
I start every workout with calves, hit tibialis anterior every other workout, hit forearms after arms, and hit abs 3 - 4 times per week.
When you have a minute could you share what your base workouts look like ?Depends on what I am prepping for - Standardized Routine
Cardio
3x Sprint Days Per Week
1-2X LSD Runs + 60 min bike
Base Fitness
1X Explosive Push Day
1X Explosive Leg day
1X Power Back Day
1X General Hypertrophy Day
1X Injury Prevention + Active Recovery
Skill Based
3-4X Sessions per week depending on recovery needs
So if its leg dominate i will usuallyWhat's an example of your leg back day I'm curious
The frequency works for me. I've trained them like this for years.How's hitting the tibialis every other workout going? I just bought a tib bar last week, never trained that muscle before
Last September I benched 500 x 4, my all-time best and a long-time goal I had.Since we’re discussing workouts and splits
Any suggestions on increasing bench press. I know its a ego lift but i would love to get back to 405 for 5
Im all ears
AwesomeLast September I benched 500 x 4, my all-time best and a long-time goal I had.
I was benching into the 450s for reps training as a bodybuilder but knew if I wanted to do 500 I needed to adjust my training for strength.
What got me there was alternating each week - one was singles / doubles / triples to test my strength; the next was higher rep work, like 10 - 15, to help me handle the heavier weights better. I kept progressively overloading each training style and it got me to 500.
The day I did 500 I actually still thought I was 1-2 weeks away. I was talking to this guy in his 70s training next to me and he was encouraging me and told me I should go for it that day. I did 485 and was surprised with how relatively easy it was so I went for 500 hoping for 2 and got 4.
Chest once every 7-10 days.Awesome
So chest(bench) training once or twice a week? What about your secondary exercises for chest.
Also what about total volume for bench sets wise?
Thanks bro
Chest once every 7-10 days.
At the time I did 500 my secondary exercise was Life Fitness plate loaded incline press, but I did that before flat bench. I'm stronger with flat bench in the middle of my workout than at the beginning.
For flat bench I'd do 4 warmups, maybe one more depending on how heavy I was going, then 2-3 working sets depending on how I was feeling. Also consider that at this point I'd done 10+ warmup sets and 3-5 working sets in total across my previous exercises going into this so I was super primed. I still did the warmup sets on flat bench because it puts you in such an unnatural position for lifting and I wanted my nervous system to be as ready as possible for the big weights.
Awesome
So chest(bench) training once or twice a week? What about your secondary exercises for chest.
Also what about total volume for bench sets wise?
Thanks bro