Bulgarian split squat would be the best sub for single leg press.
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06-12-2018, 02:38 AM #721
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06-12-2018, 02:42 AM #722
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06-13-2018, 08:18 AM #723
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06-13-2018, 08:20 AM #724
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06-13-2018, 09:24 AM #725
Quick question
In Lower day 1 it says:
"Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each"
Does it mean that is should choose only one of them or rotate between them?
If not What do you think about this modification?
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
Lunge (can't find the exact name) - 4 sets - 40 reps
Abs/Calves Superset - 3 sets each - 40 reps each
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06-15-2018, 12:46 AM #726
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06-18-2018, 07:07 AM #727
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06-19-2018, 05:21 PM #728
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06-20-2018, 05:56 AM #729
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06-20-2018, 06:01 AM #730
- Join Date: Jan 2012
- Location: Florida, United States
- Age: 47
- Posts: 353
- Rep Power: 241
I am not a pro or anything but from what I read here, as soon as you reach the number of reps you should increase the weight the next time. I just started so i am trying to find the right weight for me. What i am doing is if I just way over reach the reps I am throwing on what I feel will get me where i need to be. Maybe 10 more pounds until you get back under the amount of reps for each lift. This program seems to progress really fast so it seems like even if you just put on another 5# and its still too light then in a couple of days when you do them again throw on another 5. It seems like even if you are adding a small amount of weight you will quickly catch up to where you need to be.
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06-21-2018, 05:43 AM #731
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06-21-2018, 05:17 PM #732
Those are fine. He gives a choice of seated DB press or standing military press, so they're interchangeable. But pullups work a bit more of the upper back than pulldowns, which mostly emphasize the lats.
Which program are you running?Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-21-2018, 11:57 PM #733
I was running a low frequency high-complexity program which you can view here (this is bad for novice according to people who replied), but there were some exercises such as dips and pullups that have better effects for me but I'd rather stick with the program if it will have some affection.
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06-22-2018, 06:45 AM #734
Which of Viking's programs were you looking at?
I can see a problem adding dips, because this would throw off the balance of pull-push exercises, and it would be another compound movement that would affect your recovery if you added it.
For pullups/pulldowns, the only thing to watch would be the grip: do wide grip or close grip where he prescribed it, because these emphasize different parts of the lats and arms.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-22-2018, 08:36 AM #735
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06-22-2018, 08:42 AM #736
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06-24-2018, 03:38 PM #737
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06-25-2018, 09:37 PM #738
I was on Fierce 5 for almost a year. Was able to get a one rep max of 325lbs for squat and 235lbs for bench. But, I’ve been a sh*tbag and haven’t lifted in a few months and have been eating anything i felt like eating. Decided to get it together again and pick back up Fierce 5. Did 3x5 for 135lbs (since I haven’t worked out in a while) and I was totally sore the next day.
My question is...should I do the full body to get my strength back up or would it be alright to do the upper/lower split? I’m just sick of the FBW and would like to do the upper lower split for a change
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06-26-2018, 08:59 AM #739
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06-26-2018, 04:24 PM #740
I have a few questions about the 3 day version of this workout. Someone please help. Will be very appreciated
1. There are a lot of exercises in this workout, so sometimes I don't get time to complete all of them. Is it acceptable if I miss the abs/biceps/triceps exercise on some days? My gym gets closed by the time I'm onto the last few exercises. Although I can finish all the main ones.
2. Is it ok to not do the shrugs? If Yes, can I omit them or have to replace them with something else to keep the balance?
3. Can I replace straight arm pull downs with pull ups or another exercise without messing up the balance of the workout?
4. Can I replace facepulls with reverse fly (using the machine)?
5. Can the barbell curl and skull crusher be replaced with any isolation exercises that I may want?
Please help me with these if you can. Thanks.
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06-26-2018, 04:37 PM #741
1. Think it’s best to do all excersizes as it’s a well balanced workout then.
2. Not sure in a replacement, DB shrugs maybe? Why don’t you want to do shrugs?
3. Straight arm pull down can’t be Replaced with Pull ups, pull ups would be a alternative for lat pull down... maybe do straight arm barbell raise instead of straight arm pull down.
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06-26-2018, 06:17 PM #742
I have heard from numerous people that shrugs are bad for the shoulder health. So, I'm unsure.
For 3, do you think dumbell pull over is a better substitute than barbell raise? Since, straight arm pull down is a pulling motion, I'm unsure if barbell raise can substitute it properly.
I don't have a pull down machine. And already substituted the lat pull down with pull ups.
What do you think about 4 and 5? They should be okay from balance points of view, right?
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06-27-2018, 01:08 AM #743
Fair enough, I can only think of dumbbell and cable shrugs as alternatives but someone else may know better.
3. As long as you keep straight arms then this should work, if not it will turn into a skull crusher and you you be working triceps more, you could always try it with a small straight bar if you have access to one.
5. These are both mainly isolation excersizes, just make sure you are working both long and short head of the bicep throughout the workout routine and same with different tricep muscles.
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06-27-2018, 01:10 AM #744
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06-27-2018, 05:21 PM #745
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06-27-2018, 11:02 PM #746
You will find it surprising how fast you will grow in your arms as I have over 4-5 weeks.
This workout plan has a lot of compound excersizes and has been planned to work all muscle groups the best amount of time per week.
By all means I think you would be fine adding 1-2 arm isolation excersizes even though these are included on the 2nd upper day.
On average it takes me just over an hour at the gym to complete this workout and that’s just right, you don’t want to be spending too long in the gym or over working muscle groups as I have done this before.
I always used to think compound excersizes were not good for building muscle on arms etc... but after this workout plan my mind is 100% changed
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06-28-2018, 05:41 AM #747
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06-28-2018, 05:49 AM #748
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06-29-2018, 03:35 PM #749
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06-30-2018, 01:28 AM #750
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