If I do your UpperB & LowerA as is in the weekend and Workout B as is on Wed, will that work? Or I better do the Novice 3 days a week, as suggested by Cranz, even though I have 2 days back to back (Sat & Sun)?
Can I still do the rotator cuff exercises or they're considered excessive volume, even though they're high reps and low weight? I'm doing them to help with shoulder injury.
Thanks for feedbacks.
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08-22-2014, 08:06 AM #91
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08-22-2014, 08:49 AM #92
- Join Date: Apr 2012
- Location: United States
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Feel free to do box squats. They are a fantastic exercise. I will say that if you are in a cage with the safeties set at the right height you shouldn't have a problem squatting without a spotter.
Modify your grip for front squats. You don't actually hold the bar, but just barely touch it with your fingers. Your hands are only on the bar to help keep your elbows up. If you don't feel comfy with that then go for the cross arm grip. No issues, particularly with the intermediate plan, in modifying weights as you progress with form.
If you are only available to workout W, F, S then you can't do the full body program. The shoulder exercises were fine, it is the pressing/pulling you added that messed it up. One thing I'll caution you with shoulder exercises is to do 3xmore external work than internal...shoulder issues RARELY come from internal deficiencies. These shoulder exercises should be a warm up or cool down. There shouldn't be any fatigue involved hence they aren't really any work sets so I don't even count them.Experience, not just theory
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08-22-2014, 07:33 PM #93
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08-24-2014, 03:09 AM #94
- Join Date: Sep 2011
- Location: London, London, United Kingdom (Great Britain)
- Age: 30
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I'm finding that although my training intensity is going up and up, my actual cardiovascular fitness is suffering.
I'm doing the Legs Push Pull and was thinking perhaps of doing a little bit of conditioning. Maybe like a small circuit session, or complexes, or kettlebells? Purely to get my heart rate up, but I hate typical cardio.
What do you think Davis? As long as I eat enough to recover obviously, when would you recommend doing conditioning work / do you think a kettlebell circuit is too much?http://forum.bodybuilding.com/showthread.php?t=165717061
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08-24-2014, 05:53 AM #95
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08-24-2014, 08:01 AM #96
- Join Date: Sep 2011
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08-24-2014, 11:49 AM #97
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08-26-2014, 05:10 AM #98
i'm trying to decide between your lpp or Coolcicada's but doing it as an lpp. This might sound a little "bro" but the reason i like his is there are 2 exercises for arms instead of one like yours, but i like your layout and other exercises better.
Edit: i'd like to mention i have herniated discs so not trying to make an excuse but if i did do deadlifts they would be light as fuk and prolly not worth it.Last edited by Jaydogg717; 08-26-2014 at 05:19 AM.
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08-26-2014, 05:22 AM #99
- Join Date: May 2014
- Location: Stuttgart, Baden-Wurtenburg, Germany
- Posts: 2,483
- Rep Power: 4080
Hey Davis, just reporting in Almost done with week 2 of U/L intermediate split. I am not a expert or anything on the exercises chosen or the balance of the program, Ill take your word on that. But even with the 10% deload I am feeling this program like no other I have been on. Im just sore even with the deload, I know that doesn't mean much but I have the feeling the balance of the program has worked my muscles in a different way, and thats with lower volume as well. Feel sore but feeling strong. Cant wait for the next Cycle to ramp up the weight.
Current Maxes 6/10/2015 and End of year Goals
Bench 260/300 *RTS CREW*
Squat 345/405 *Bombed First Meet Crew*
Dead 440/500
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08-26-2014, 06:54 AM #100
- Join Date: Apr 2012
- Location: United States
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- Rep Power: 1575133
I'm glad you are enjoying it man. I think most people would be surprised how effective low volume is for major compound improvement. I myself have seen significant results by lowering volume when everyone else seems to thing raising it is the go to solution. Keep trucking along man. Start a log if you like. I'll follow it.
I know CC PPL is popular. I'm not saying it is bad. With a few small changes I'm on board with it...however, one of those changes is removing a bicep exercise on pull day. lol
That program doesn't have a good ham/quad balance. Easily fixed subbing the leg extensions with something like good mornings or RDL. It also needs a second downward pull like a chin up or something in place of a curl exercise. Chin ups hit biceps pretty hard so it isn't like you are missing out.
You'll be fine either way.Experience, not just theory
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08-26-2014, 10:07 AM #101
- Join Date: Jun 2013
- Location: United Kingdom (Great Britain)
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Is there a way to get a balanced lower workout (in the upper lower) using just a barbell/dumbells. Would front squat, rdl and calf raises (taken from your novice workout) be adequate?
On a side note I can't have spinal compression so usually do Bulgarian split squats as my squat and I'm working on wrist flexibility for front squats.2015- Present. Qualified military psychiatric nurse.
2012-2015 British Army Psych Nurse Training (BSc Nursing Mental health)
2004-2012 Royal Military Police
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08-26-2014, 11:39 AM #102
- Join Date: Apr 2012
- Location: United States
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I'd suggest changing it to this
Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
RDL or Good Morning 3x10
Ab work 3x15/Calf raises 3x12 Superset
Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Split Squat (very similar to lunge) 3x8
Ab work 3x15/Calf Raises 3x12 Superset
I'd consider doubling ab work on Lower B since you have an extra slot. Also, experiment with a cross arm grip for front squats.Experience, not just theory
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08-26-2014, 12:04 PM #103
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08-26-2014, 01:10 PM #104
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08-28-2014, 01:43 PM #105
Hi davis,
I've been doing for more than a year all pros but I'm having trouble increasing my weights, I repeated a few cycles with the same weight with not much luck. Too slow progress even when my weight is increasing. I am also a little bored of it.
So for my next bulk I plan to change to your upper/lower, I want to try upper lower to change from fullbody, but I am really weak so maybe I should run the novice program?
Squat: 165x8
Bench: 143x10
Row: 100x10
OHP: 77x10
I'm 154lbs. Diet is on check, I will be at 300/400 caloric surplus.
What do you think?
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08-28-2014, 09:47 PM #106
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08-29-2014, 01:11 AM #107
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08-29-2014, 06:39 AM #108
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08-29-2014, 08:14 AM #109
- Join Date: May 2014
- Location: Stuttgart, Baden-Wurtenburg, Germany
- Posts: 2,483
- Rep Power: 4080
Looks like a lot of us (Me Included) have neglected are legs quite a bit, not saying that we haven't been doing the sets, but until recently I was all into my upper body movements compound or Iso and when it came to legs was like Meh, Ill do them but not too hard. Horrible mind set to have and one that I am slowly getting away from. Since I have been on Davis program, I have hit those legs with full intensity and effort, I am actually starting to like the squat even, though I really suck at 215x6. Oh well, remember guys its a marathon not a sprint.
Thanks Davis for the Awesome program really enjoying it so far.Current Maxes 6/10/2015 and End of year Goals
Bench 260/300 *RTS CREW*
Squat 345/405 *Bombed First Meet Crew*
Dead 440/500
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08-29-2014, 09:59 AM #110
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08-31-2014, 02:35 AM #111
For the LU/LPP, we did squat twice per week. Do you recommend we do both same type of squat or 1 day back squat, 1 day front squat? Won't be squatting heavy on Leg day fatigue our CNS since we going for heavy deadlift after that?
As for dumbbell exercise, if my gym only have 5lbs increment per dumbbell, how would you recommend to increasing weight? For eg,
Decline dumbbell press
Week 1 3X8 @ 50lbs
Week 2 3X9 @ 50lbs
Week 3 3X8 @ 55lbs.
Will that be too much? Since that would be 10lbs increment in 2 weeks for upper lift. Or do you suggest any different progression such as increasing reps?
1 more last question, for all your routine designed, why do you set the reps range for ALL compound movement 5-6 reps instead of 8-12 reps? I know strength reps and hypertrophy reps ain't really relevant but just wondering is there any reason behind that?
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08-31-2014, 03:55 AM #112
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08-31-2014, 02:02 PM #113
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08-31-2014, 10:24 PM #114
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09-03-2014, 08:59 AM #115
I'm a beginner who's getting fairly close to the intermediate stage.
I plan to run the fullbody for as long as I can (probably manage a few months), but after that would you suggest going to the upper/lower or straight to the LPP, seeing as they're both intermediate programs? Or is it purely preference? My goals are to bulk up 30lbs (from 165lbs at the moment) over the next few years and to get as strong as possible whilst doing that.
I kinda prefer the LPP because it incorporates deadlifts and dips as standardLast edited by baynesy; 09-03-2014 at 09:05 AM.
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09-03-2014, 10:24 AM #116
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09-03-2014, 10:26 PM #117
- Join Date: Jul 2014
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- Posts: 1,348
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*Perpetual Token Black Guy Crew*
*Always Wears Socks Crew*
Start (Aug 2014)--Current
BP. . .1 x 135. .::. . 1 x 230
SQ. . .1 x 165. .::.. .1 x 310
DL . . .1 x 150 . .::..1 x 375
Dat dere 915 LB total
Disclaimer: Roughly 80% of the posts submitted by user RKintaudi are that of fictitious beliefs, ideals, and philosophies. Readers of the aforementioned posts should not acknowledge the posts as a true representation of RKintaudi.
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09-04-2014, 02:15 AM #118
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09-04-2014, 06:51 AM #119
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09-04-2014, 11:55 AM #120
- Join Date: Jul 2014
- Location: North Salt Lake, Utah, United States
- Posts: 1,348
- Rep Power: 3485
*Perpetual Token Black Guy Crew*
*Always Wears Socks Crew*
Start (Aug 2014)--Current
BP. . .1 x 135. .::. . 1 x 230
SQ. . .1 x 165. .::.. .1 x 310
DL . . .1 x 150 . .::..1 x 375
Dat dere 915 LB total
Disclaimer: Roughly 80% of the posts submitted by user RKintaudi are that of fictitious beliefs, ideals, and philosophies. Readers of the aforementioned posts should not acknowledge the posts as a true representation of RKintaudi.
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