I've been doing weighted chins instead of the chest supported rows.
Will this be ok for the sake of my shoulder health as I've no horizontal pull to counteract bench press?
I know that atleast Arnolds Golden Six doesn't run any horizontal pulls.
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Thread: Hypertrophy/Bodybuilding Routine
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03-24-2015, 07:05 AM #391
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03-24-2015, 07:08 AM #392
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03-24-2015, 07:43 AM #393
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03-24-2015, 08:49 AM #394
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
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03-24-2015, 09:12 AM #395“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-24-2015, 09:21 AM #396
Man, went back to the gym after my deload, started by doing Slight Incline Bench for a change, something I never do, and I find it really really bad for my shoulders. I just did 10 reps of 180 lbs and went directly to grab some dumbells and do 15º incl db press.
Incline Bench Press is really one of the worst ****s ever imo, lifting that bar off in the beginning is a shoulder-killer.
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03-24-2015, 09:42 AM #397
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03-24-2015, 09:47 AM #398
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03-24-2015, 09:49 AM #399
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03-24-2015, 10:08 AM #400“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-24-2015, 10:16 AM #401
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03-24-2015, 10:30 AM #402
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03-24-2015, 10:42 AM #403
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
Anyone split legs into push/pull? I'm thinking of trying it just because I hate leg day so freaking much... maybe splitting them up with some upper body would motivate me since I'll get the best of both worlds? I haven't tried it for years.
Any idea how that would work? Something like this?
Push
Bench Press
Side Lateral Raise
Tricep Pressdown
Front Squat
Leg Extension
Calf Raise
Pull
Romanian Deadlift
Leg Curls
Lat Pulldowns
Row
Rear Delt Raise
Bicep Curls
I don't think I left anything out..The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-24-2015, 11:45 AM #404
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 38
- Posts: 621
- Rep Power: 283
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03-24-2015, 11:50 AM #405
- Join Date: Aug 2008
- Location: United Kingdom (Great Britain)
- Posts: 2,756
- Rep Power: 2168
fwiw, I do a push/pull, but only with front squats on pull day (due to leg curls and gms) - my split goes
Low Incline
Dips
DB Flat Presses (used to do flies)
Wide Upright row
French Presses
Pushdowns
Fr Squat
Leg Extension
Pendlay Row
Chin ups
Good Mornings
Curls
Leg Curls
I would do calf work everyday - i'll also admit I hate training back (the idea of pulling something isn't as cool as grinding out a pressing exercise ) so I would probably never do back on its own day anyways.
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03-24-2015, 11:52 AM #406
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03-24-2015, 11:57 AM #407
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03-24-2015, 12:08 PM #408
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 38
- Posts: 621
- Rep Power: 283
In hindsight, it's very possible that my carb intake was just too low for Lower days, but I didn't get a lot of time to work on it. Trying to do a full Lower day is how I messed up my back doing RDL's (did FS and was struggling to finish my RDL reps, then tweaked my back on the way up). I think it really just comes down to figuring out the right balance between diet and work capacity, because I was doing a full leg day on the original P/P/L just fine - although granted the weights were lighter back then lol. Not that I think there's anything wrong with doing a Push/Pull vs an U/L - imo it's personal preference.
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03-24-2015, 12:35 PM #409
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03-24-2015, 01:09 PM #410
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03-24-2015, 01:12 PM #411
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03-24-2015, 04:27 PM #412
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03-24-2015, 04:30 PM #413
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03-24-2015, 05:11 PM #414
- Join Date: Jan 2014
- Location: Florida, United States
- Age: 31
- Posts: 629
- Rep Power: 1437
Been running ICF 5x5 for the past couple of months but what I'm really looking for is hypertrophy and not pure strength per-say since the core lifts on ICF 5x5 are at a 5x5 rep-set range as opposed to a more hypertrophic 8-12 rep range. Was thinking of switching to something like this. What do you guys think?
NASM CPT
Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991
PRs
SQ: 425 lb
DL: 535 lb
OHP: 190 lb
BP: 300 lb
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03-24-2015, 07:08 PM #415
D1: flat barbell bench
incline DB bench
hammer strength chest press (though this exercise changes for me when I get bored to either weighted dips or some form of a flye)
tricep pressdowns
side raises
D2: Pull ups
Lat pulldowns
Chest supported rows
seated rows
concentration curls
Rear delt flyes or hammer strength rows
D3: high bar back squats
weighted hyperextensions
leg extensions
one legged leg curls
standing calf raises
seated calf raises
These are my personal preferences.“The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.”
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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03-24-2015, 07:22 PM #416
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03-24-2015, 07:44 PM #417
- Join Date: Dec 2009
- Location: Fairfield, Iowa, United States
- Age: 39
- Posts: 2,446
- Rep Power: 3147
I killed it on leg day for the first time in months. I'm doing upper/lower now and split the lower into two days kind of. One day with an extreme emphasis on quads and the other I'm going to do an extreme emphasis on hamstrings.
Anyone tried doing something similar?
I'm thinking of doing upper body the same. One day with an extreme emphasis on push and the other with an extreme emphasis on pull.The journey toward perfection is ALWAYS a path of successes AND failures.
NO REPS LEFT BEHIND!!!
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03-25-2015, 04:07 AM #418
- Join Date: Sep 2013
- Location: Georgia, United States
- Age: 38
- Posts: 621
- Rep Power: 283
I've never tried anything like that, just because it sounds like you've got U1/L1, U2/L2. So there wouldn't be as much volume per exercise and your frequency would also suffer some. That being said, as long as your volume per muscle on a weekly basis (say 200 reps for chest, etc) evens out to the same as a standard U/L, then it's probably not worth splitting hairs over. I say try it and see how it goes.
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03-25-2015, 05:02 AM #419
I'm considering the same thing with legs. I've just moved from an U/L split to P/P/L because the U/L sessions were killing me. Enjoying this much more, but having completed my first D3 (leg day) the session was much longer than the D1 and D2, and I felt pretty burned out after the deadlifts.
Considering keeping the squats, deads, calves and weighted glute bridges (I've added these because they've worked wonders for my lower back pain) to D3, but adding leg curls to D1 and leg extensions to D2. I don't really want to do this, but I'm enjoying the shorter sessions that PPL offers (and being able to go to the gym 6 days a week), and leg day is a killer at almost twice the length of D1 and D2. Doing this would even out the length of the three sessions."One day your life will flash before your eyes. Make sure it's worth watching." [Gerard Way]
"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration.
I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing.
Only I will remain." [Frank Herbert]
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03-25-2015, 05:38 AM #420
I'm completely new to the routine (and to the forum in general) but it looks awesome and the first 2 days felt *incredibly* intense. I appologize in advance if my question turns out to be redundant.
My intention is to replace my previous 5 day split with this one, but I was wondering about the actual volume used in this split compared to what I did in the 5 day routine.
A D1, for example, looks like this:
Bench press 4*12
Incline dumbbell press 4*12
seated military press 4*12
dumbell side raise 4*12
rope pressdown 4*10
skullcrusher single dumbell 4*8
cable crossovers 4*12 > dropset
Is the volume based on what you can handle, or is it better to start off with less volume and maybe add more gradually? I will admit I sorta tried to just put all the stuff from the 5 day split as much as I could in this one.
Perhaps the most import reason why I ask is because the D1 and D2 have been significantly more "draining" than a regular day in my previous split. I can imagine it will take some time to get used to, but could also see myself simply getting a little bit in over my head.
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