[QUOTE=TheViking1992;1466641311]Not bad... not bad at all...[/QUOTE]
40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury? becuase I got injured just from A lol .
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[QUOTE=TheViking1992;1466641311]Not bad... not bad at all...[/QUOTE]
40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury? becuase I got injured just from A lol .
[QUOTE=TheSilverLifter;1466808591]40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury?[/QUOTE]
It's not 40x3, you're going for 40 total reps in the 3 sets. It says "40 reps each" for the supersets because you're going for 40 reps total for each of the 2 exercises in the superset.
I don't see 40 for lateral raises in any of the programs, only this:
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
So you're doing 3 supersets of these 2 exercises, with the target of doing a total of 30 lateral raises and 30 shrugs.
[QUOTE=TheSilverLifter;1466808591]40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury? becuase I got injured just from A lol .[/QUOTE]
Not sure if you're trolling or just really dumb... there is a vast difference between getting a new injury and aggravating an old one, especially one you have sought treatment for. Don't be a retard and go see a physio about it, before it becomes permanent.
And don't do this program, if you don't understand the basics... it doesn't say 3x40 anywhere for anything.
[QUOTE=TheViking1992;1466810811]Not sure if you're trolling or just really dumb... there is a vast difference between getting a new injury and aggravating an old one, especially one you have sought treatment for. Don't be a retard and go see a physio about it, before it becomes permanent.
And don't do this program, if you don't understand the basics... it doesn't say 3x40 anywhere for anything.[/QUOTE]
Should I see a physio even though I feel like it's healing and probably not gonna have any pain in the next 2 days? I think the cause is overdoing it at the GYM and after I was in the gym in that day I went to dance salsa which also kinda works the whole body ..
Cuz until I get an appointment to one it will probably take 3 weeks at least.
EDIT: In fact I just did some arm 360 rotations and just shurgs and it didnt hurt at all I think tomorrow - day after tomorrow will be 100% healed .
I am doing your routine for two weeks (the full body workout one) and I really enjoy it after being on leg push pull fierce 5 as a novice for 3months, that was a bad decision as it is too advanced for me(cant eat ****in 4k calories just to gain weight regularly....fast metabolism heh)
This is sooo great. Anyways, have never done back squats but carry-over from front to back squats is real? Last time i did fronts, i hit 3x6 with 60kgs, today I did 80kgs for 8-10 reps on back squat after never doing them before this routine. Cool.
Program is great so far, definitely feeling a lot more sore running your U/L split than I have any of my other programs, and needing the rest days. Just one question though - if I pass my squat and hit all clean reps in Lower 1, do I add weight the same week during lower 2, or wait until the following week to add weight?
Would 8-10 rep range front squats be acceptable as a substitute for leg press or is that too taxing on top of the 4 sets of back squats?
[QUOTE=SheLovesPablo;1466954741]I am doing your routine for two weeks (the full body workout one) and I really enjoy it after being on leg push pull fierce 5 as a novice for 3months, that was a bad decision as it is too advanced for me(cant eat ****in 4k calories just to gain weight regularly....fast metabolism heh)
This is sooo great. Anyways, have never done back squats but carry-over from front to back squats is real? Last time i did fronts, i hit 3x6 with 60kgs, today I did 80kgs for 8-10 reps on back squat after never doing them before this routine. Cool.[/QUOTE]
Glad you like it.
[QUOTE=Splosh1996;1467015191]Program is great so far, definitely feeling a lot more sore running your U/L split than I have any of my other programs, and needing the rest days. Just one question though - if I pass my squat and hit all clean reps in Lower 1, do I add weight the same week during lower 2, or wait until the following week to add weight?[/QUOTE]
The next time you're squatting... when is that?
[QUOTE=StillbornSoul;1467180651]Would 8-10 rep range front squats be acceptable as a substitute for leg press or is that too taxing on top of the 4 sets of back squats?[/QUOTE]
I've often done back and front squats on the same day, but you have to be careful with the weight. My FS drops almost 2 plates if i do regular squats first.
[QUOTE=FrizzleFry008;1467252501]Would the Gladiator routine be a good routine for a skinny fat weakling to lose fat and gain strength?[/QUOTE]
This thread isn't meant for questions about any other rroutines, than the ones in the OP.
Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?
[QUOTE=zprestige;1467280961]Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?[/QUOTE]
in that case why not do the full body?
[QUOTE=zprestige;1467280961]Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?[/QUOTE]
No, it would not be ok. If you intend on hitting everything only once, you need to do a shítton of volume per workout, as you rely entirely on compounded volume instead of accumulated volume.
[QUOTE=WolfRose7;1467281781]in that case why not do the full body?[/QUOTE]
Done it before and I hate it now :D, just drains me..
[QUOTE=TheViking1992;1467286271]No, it would not be ok. If you intend on hitting everything only once, you need to do a shítton of volume per workout, as you rely entirely on compounded volume instead of accumulated volume.[/QUOTE]
So it would mean my workouts would be in vain?.. Guess im better off with U/L then, but removing 1 bi and 1 tri excerise wont matter right? Thanks :)
[QUOTE=zprestige;1467435801]Done it before and I hate it now :D, just drains me..
So it would mean my workouts would be in vain?.. Guess im better off with U/L then, but removing 1 bi and 1 tri excerise wont matter right? Thanks :)[/QUOTE]
In vain? No... slowing your progress down to a crawl? Yes. If you feel the need to add/remove stuff, don't do the routine. It's written the way it is for a reason.
These look really good...I like the self regulation. Really enjoy your contributions, Viking...on spread.
One question about Lower Day 1. Is it:
A. 1. Back Squat, 2. Deadlift OR RDL, 3. Hack squat, 4. Lying leg curls, etc.
or
B. 1-2. Back squat and deadlift OR 1-2. RDL and hack squat, 3. Lying leg curls, etc.
Hope that makes sense. Thanks.
[QUOTE=rotsbu;1467502411]These look really good...I like the self regulation. Really enjoy your contributions, Viking...on spread.
One question about Lower Day 1. Is it:
A. 1. Back Squat, 2. Deadlift OR RDL, 3. Hack squat, 4. Lying leg curls, etc.
or
B. 1-2. Back squat and deadlift OR 1-2. RDL and hack squat, 3. Lying leg curls, etc.
Hope that makes sense. Thanks.[/QUOTE]
You're always starting off with back squats, then you have the option of doing either regular or romanian DLs.
OP I admire your patience with these questions lol
Do we do warm up sets before the major compounds?
[QUOTE=fymm;1468197731]Do we do warm up sets before the major compounds?[/QUOTE]
Only if you want to avoid injuries...
[QUOTE=TheViking1992;1468199961]Only if you want to avoid injuries...[/QUOTE]
Just so it's clear, for the 4 sets of squats(for example), all 4 are at the working weight correct?
[QUOTE=fymm;1468206951]Just so it's clear, for the 4 sets of squats(for example), all 4 are at the working weight correct?[/QUOTE]
Yes... or the total workload would be damn near non-existant...
Will try the U/L/P/P/L next week, would love to try the Fullbody route but I'm only have 1 hour exercise at morning.
I've been on your previous routine (Main Lifts + Accessory work) for quite some time and have been seeing great results. When would be an appropriate time to switch from the full body to the U/L split.
Skol
Thank you,
I'm kind of a newbie to the gym, tried some full cycles of different programs and i have never enjoyed them.
After one cycle of the FBW you've posted I can i say that i really like it.
I think i'm gonna run it for some time.
I have a newbie question so excuse me haha,
how much time do you think I can run the FBW program?
Or even a better question will be, how do I know it's time to split? after let's say, 2 cycles in which I couldn't add more weight to the bar in the main compound exercises will be a good indicator to?
Sorry for bad English.
[QUOTE=AfS98;1468959721]Thank you,
I'm kind of a newbie to the gym, tried some full cycles of different programs and i have never enjoyed them.
After one cycle of the FBW you've posted I can i say that i really like it.
I think i'm gonna run it for some time.
I have a newbie question so excuse me haha,
how much time do you think I can run the FBW program?
Or even a better question will be, how do I know it's time to split? after let's say, 2 cycles in which I couldn't add more weight to the bar in the main compound exercises will be a good indicator to?
Sorry for bad English.[/QUOTE]
When you have had stalled on more than one major lift, deloaded, and stalled again.
While bulking, and making sure you have diet/rest on point.
Will start Pull Day tmr but I got some question
T-bar, Cable or DB Rows - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps
Is that I should do T-bar and Cable or DB rows superset? or pick one only ? same goes for hammer curls, cable or db :D
Love the rep scheme approach.. Is this good for aesthetics/hypertrophy?
Also, any alternative to hack squat? because we do not have that kind of machine in our gym
[QUOTE=UdongeEX;1469061421]Will start Pull Day tmr but I got some question
T-bar, Cable or DB Rows - 3 sets - 30 reps
Hammer Curls, Cable or DB - 3 sets - 35 reps
Is that I should do T-bar and Cable or DB rows superset? or pick one only ? same goes for hammer curls, cable or db :D[/QUOTE]
"
T-bar, Cable or DB Rows - 3 sets - 30 reps --> Pick a lift option
Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each --> This is the superset
Hammer Curls, Cable or DB - 3 sets - 35 reps --> Pick a lift option
Viking your upper lower split is great!
I've just started this week after 3 months of SL5x5 and your routine feels perfectly balanced...the second upper workoutbof the week feels insanely good :)
OP, I'm now at week 3 of using your program's Upper-Lower split, and I love it so far. High volume, hypertrophy-oriented, and great variety. Props!