Jim Stoppani recently released a program in Muscle and Fitness called "The Superman Program." In the program, you train every body part twice a week, giving you 4 days a week of working out and 3 days off; yet, this is not what I'm concerned with. What I'm concerned with is the training schedule. The training schedule looks like this:
Day 1: Chest/Back/shoulders/calves
Day 2: Legs/Abs/Bis/Tris/forearms
Day 3: OFF
Day 4: Same as day one
Day 5: Same as day two
Day 6: OFF
Day 7: OFF
I know I don't have to follow this program exactly, but with my work schedule in the fall (bulk season), I have to use this same schedule. My ULTIMATE concern is with how you are going to train Chest/Back and Bis/Tris back-to-back days. As you all know, Chest hit the triceps and back hits the biceps. Then, immediately after moderately working the triceps and biceps the day before, you blast each of them in an arm workout. Someone please provide me with some guidance. I feel like this is overtraining somewhat - however, I'm only an intermediate lifter, so I don't possess that much lifting knowledge.
Thread: The Superman Program.....HELP!
01-20-2013, 10:22 AM #1
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The Superman Program.....HELP!
01-20-2013, 10:36 AM #2
It's ok to train Biceps/Triceps the day after Back/Chest if the program is written properly. That being said, this program is not written properly. I 99% guarantee that you will not be recovered on Day4 if you trained Biceps/Triceps/Forearms only 36-48h before with high volume ; your bench will drop. You should be wary listening to people that write programs like this, because the reality is, they just write stuff for "hype" and to make $$. He probably also realizes that this is a bad program, but the reality is he probably didn't even write it.
01-20-2013, 04:56 PM #3
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I was looking at this plan today in M&F, and my concern was the same as above. But if you read the Super Specifics beforehand, he mentions that the number of sets total throughout the week per body group is adequate, that you're in a way splitting each body part's workout in half to hit it twice/week. Hitting each body part more than once/week seems more appropriate for someone like myself, who is still fairly new to lifting, as opposed to someone more experienced whose muscles need more recovery time. That's what I got from it; I definitely see DerekEt's point though.
04-01-2013, 12:00 PM #4
BTW, there's a reason why this program should only be used for 5 weeks...
07-22-2013, 03:03 PM #5
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This training style is typical of Dr. Stopanni's programs. Look at Shortcut To Size, Shortcut to Shred, all the MF Rock Hard Challenges, FitterFasterLeaner...I have been following his programs and advice for 4 plus years, have asked numerous questions to him, and every time, I get the results promised. His programs are based on science and research. If your timid- ask him on Twitter- he will answert you directly. This program has enough rest time built in to have you ready for the next day. The nutrition required for this training will help with your recovery as well. Your biceps and triceps are auxiliary muscle on chest and back days- this programs movements seem to focus in isolation( not a 100%. but close to it) limiting fatigue the following day so you can train.
08-06-2015, 11:33 AM #6
08-06-2015, 11:56 AM #7
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Just do upper/Lower in place of the two on days in that routine to fit your schedule.
Or, do a full body routine and focus on getting your compound lifts up. You will not lose definition or mass, Full Body routines are not evil or pointless. Go in and hit Squat, Bench, Dead, Overhead, then pick one exercise each for Bi, Tri, Forearm and Calves, and hit your Core from all sides.Lifting post-traumatic injuries and getting stronger every day :D
Doc's said 1/4/15 could not squat anymore or lift 300 pounds.
As of 3/13/16:
Not letting injuries stop me.
Rich Piano is my favorite natty.