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This is a DC post on another site. Great common sense information. That will benefit everyone.

Two way split people start using your head!
...

Include them with Legs, back or shoulders? Am confused now. I understand their a full body exercise.

Should do i 1 vertical and 1 horizontal pull in a upper/lower.

bench
clean or row
incline
chins
?????????

I would alternate the pair depending on what your cardio follows in your routine. for example,

Thurs= squats
Fri=swimming
or
Thurs=Chest
Fri=Running

Just my opinion

So say if i did deads, cleans/rows, chins/wide grip chins for back and squats, lunges, ham curls for legs. would that look right.

Where to place power cleans in a back,chest,legs,shoulders routine? I'm want to incorporate them once i've finish my current cycle but am unsure where to place them.

I've just changed from 5x5 to a one bodypart a day routine using high volume supersets. Using sets of 10 reps. Just giving myself a break from low reps before returning to strength based work but Are...

Thanks. GREAT help.

Tpc

Would you post a link to Madcows spreadsheet. Very interested in setting up a progression plan myself.

Thanks

Would i use the dedicated rep range for all the exercises or just the major movers?

For example

Bench
Deadlift
Incline d/b
squat

Bump.

Some good info and excellent routine.

FortifiedIron

Could i run this for 12 weeks instead of 6 weeks? Trying each rep range for 2 weeks a piece?

Quote:

I havn't done really anything amazing and probably will never. I just enjoy helping and if somebody can learn something from what I say regardless how many times I have to say it.. it was...

Just a bump for common sense, no frills knowledge.

So could i keep a max dead and put Rack pulls on max squat day as a pull variant?

Vikingman

For a deadlift variant you have Rack pulls. I'm curious why these are considered lower body exercises? Surely Rack pulls only work the back and not the legs?

One of the best I.A articles. So many points that are true.
Hope it gets read/ re-read and not buried as quickly as last time
Deserves a bump.

VikingMan

I've been using this programme for 4 weeks now. Seen gains in all exercises and am hitting PR's in all the weeks. However my squat has now plateaued but deads and bench are still...

Could someone please explain the importance of deloading to the floor in bent over rows? I've never done this way before and was wondering what the benefits were. Compared to keeping the weight off...

Hey vikingman. Just checked out some of your vids on youtube. Great raw lifts but whats with the belly?