Need Help? Customer Support 1-866-236-8417
Reply
Page 3 of 17 FirstFirst 1 2 3 4 5 13 ... LastLast
Results 61 to 90 of 486
  1. #61
    Registered User tuh888's Avatar
    Join Date: Dec 2009
    Age: 29
    Posts: 684
    Rep Power: 369
    tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250) tuh888 has a spectacular aura about. (+250)
    tuh888 is offline
    Originally Posted by calvilloIsGod View Post
    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!
    how long till you up your squat and bench press weight since its in high rep, ,isnt hard?
    ++ Positive Crew ++
    Reply With Quote

  2. #62
    Registered User UdongeEX's Avatar
    Join Date: Oct 2015
    Age: 22
    Posts: 15
    Rep Power: 0
    UdongeEX has no reputation, good or bad yet. (0)
    UdongeEX is offline
    Originally Posted by daawhitty View Post
    "
    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
    Thanks
    Reply With Quote

  3. #63
    Registered User calvilloIsGod's Avatar
    Join Date: Jan 2010
    Age: 28
    Posts: 519
    Rep Power: 1773
    calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000) calvilloIsGod is just really nice. (+1000)
    calvilloIsGod is offline
    Originally Posted by tuh888 View Post
    how long till you up your squat and bench press weight since its in high rep, ,isnt hard?
    Honestly, I'm trying to progress steadily but not systematically. Which means even though I complete 4 sets of 8 squats at 215 pounds with proper form, I don't want to move up before I complete my last rep or two more easily. The last reps are the best indicator to me about when I'm ready to move up.

    Was at 205 pounds for 3 trainings, have been at 215 pounds for 2 trainings, plan to be for another one. So maybe 3 trainings before getting a progression.
    I was very conservative for my deadlift and started at 225 pounds. I've added 10 pounds every week and now am at 245 pounds and complete my sets without much trouble.
    Reply With Quote

  4. #64
    Not Natty sonnydfrizzy's Avatar
    Join Date: Aug 2012
    Posts: 5,540
    Rep Power: 13738
    sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000) sonnydfrizzy is a splendid one to behold. (+10000)
    sonnydfrizzy is offline
    Been running this routine post-sickness (bed rest) and making fantastic progress.

    Here is one suggestion for those who like both RDLs and conventional deadlifts:
    -- Just alternate between the two. Do 2 x 6 on conventional deadlifts one day, and then 3 x 10 the next for RDLs. I have found this has really been nice with all the squatting for deadlift progress, as well as managing the systematic fatigue that accumulates from doing heavy pulls from the floor.

    -- Another way I may do to increase pulling from the floor frequency is doing a top set of 4-6 on deadlifts, then do 2 sets of 10 back off sets for RDLs after.

    -- You may find you need to do annex the leg press on this day all together, especially after training for a while and advancing in strength.

    **Viking, I realize this is "not your routine" to a tee, but I am giving individuals a chance to maintain the structure of the routine, while modifying deadlifts/hinges to ensure fatigue management and enjoyment.**
    Been playing with shafts and balls since '75.
    Reply With Quote

  5. #65
    Registered User Pudu's Avatar
    Join Date: Nov 2016
    Age: 29
    Posts: 1
    Rep Power: 0
    Pudu is on a distinguished road. (+10)
    Pudu is offline
    I'm going to start with the 5day split with a friend of mine during our workbreak (we have a 3h break in the afternoon, which is an amazing moment to work out together ^^) ... Always more fun to workout with a buddy then alone =)

    I do have a few questions about some exercises.

    Upper day:
    Military presses --> DB or BB?
    At the moment in 3 sets i can do 24 pullups ... Do i keep doing them until i hit 30 (then add weight) or do I do the Wide grip pulldowns for a while until i can do the 30 pullups? (Also, I might be doing pullups wrong I think? I feel it waay more in my chest then my back)

    Lower day:
    Hack squats -> The gym I go to only has the regular(?) leg press machine. Is it a good sub?
    Lying leg curls -> The gym I go to doesn't have this machine. I see a bit later (in leg day) that you put a "normal" leg curl. Is there a reason why you put both in or can I do the "normal" (seated) leg curl on both days?
    Abs -> any exercise or abdo crunches?

    Push day:
    Military press -> DB or BB? (Or alternate between DB/BB with upper day?)


    Not a lot of Ab work, is that for a specific reason or?

    And finally :-) What about the rest periods between sets/exercises? (Or am I overthinking it?) <- found the answer, since it was asked before ... " 2-4 minutes for compound exercises, 1-2 minutes isolation exercises. "

    Another question popped up tho =)
    If you say 4 sets, 32 reps. I understand you do 32 reps in total over the 4 sets ... So every set you go to the max amount you can do with proper form, take some rest and do the 4 sets like this? If above 32 sets, up weight ... 32reps or lower = keep the weight?

    Edit:
    I'ld love an answer on these 2 questions, if that possible. I don't know if you missed this or just ignored it :-)
    Originally Posted by bruchtel View Post
    Question 1:
    Do you think it would be unwise to run it as U/L/P/P/L/off/off ? My schedule doesn't really allow me that one rest day in between.

    Question 2:
    What would be the minimum amount of reps to do in a single set?
    Last edited by Pudu; 11-05-2016 at 02:44 PM. Reason: Another question :D :/
    Reply With Quote

  6. #66
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Hey Viking, would it be okay for someone who wanted to use the triangle attachment for day 1 upper for the one arm cable row/db row to just do standard 2 arm cable rows?
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  7. #67
    Registered User HVMAmon's Avatar
    Join Date: Dec 2015
    Age: 18
    Posts: 26
    Rep Power: 0
    HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100) HVMAmon is not very well liked. (-100)
    HVMAmon is offline
    I have a question. Taking the bench press for example, I need to do 32 reps in 4 sets. Let's say I do 12, 9, 7, 4. After the first set, do I add more weight so that I can fail in the 9 rep range for the next set? Or do I just keep the same weight for all my sets and increase it only when I can complete 32 reps with a fixed amount of weight?
    Reply With Quote

  8. #68
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 24
    Posts: 3,600
    Rep Power: 13740
    WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000)
    WolfRose7 is offline
    Originally Posted by Pudu View Post
    I do have a few questions about some exercises.

    Upper day:
    Military presses BB
    At the moment in 3 sets i can do 24 pullups ... Do i keep doing them until i hit 30 (then add weight) or do I do the Wide grip pulldowns for a while until i can do the 30 pullups?
    I would do the pull ups, and fix your form so you feel the lats

    Lower day:
    Hack squats ->

    Abs -> Whatever challenges you for the given reps

    Push day:
    Military press -> BB

    Not a lot of Ab work, is that for a specific reason or? Twice a week not enough? bearing in mind they get worked in squats and deadlifts too

    Another question popped up tho =)
    If above 32 reps, up weight ... 32reps or lower = keep the weight? yup, try and get more reps with that weight next session
    As for the other guys questions, if you just have weekdays free, why not just run the upper/lower?
    As for minimum reps... who cares, just do the set to however many you can with good form. You either meet the 32 total or you don't.
    If that's 1 on the last set you might need to up your conditioning.
    My Noob Progress log
    http://forum.bodybuilding.com/showthread.php?t=172545411
    Reply With Quote

  9. #69
    Banned TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 25
    Posts: 5,335
    Rep Power: 0
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by dgoyena216 View Post
    Hey Viking, would it be okay for someone who wanted to use the triangle attachment for day 1 upper for the one arm cable row/db row to just do standard 2 arm cable rows?
    Yeah, you can... but i simply prefer having unilateral pulling exercises in my own routine. Gives a better stretch and contraction, and helps prevent imbalances.

    Originally Posted by HVMAmon View Post
    I have a question. Taking the bench press for example, I need to do 32 reps in 4 sets. Let's say I do 12, 9, 7, 4. After the first set, do I add more weight so that I can fail in the 9 rep range for the next set? Or do I just keep the same weight for all my sets and increase it only when I can complete 32 reps with a fixed amount of weight?
    Same weight on every set... due to fatigue, you'll lose 1-2 reps on each set after the first.
    Reply With Quote

  10. #70
    Registered User Arkadij947's Avatar
    Join Date: Oct 2015
    Age: 25
    Posts: 208
    Rep Power: 71
    Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10) Arkadij947 is on a distinguished road. (+10)
    Arkadij947 is offline
    I'm getting tired of doing fierce 5 and might start the fullbody routine next week, just got two questions

    - On day 1, my gym doesn't have a seated leg curl machine, what can I sub it with?

    - Can I sub leg press with hack or front squats? I do mostly low bar and would like to hit the quads a little more
    Reply With Quote

  11. #71
    Registered User TheSilverLifter's Avatar
    Join Date: Jan 2016
    Age: 22
    Posts: 78
    Rep Power: 0
    TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10)
    TheSilverLifter is offline
    Hey Viking or whoever can answer me this because I am a bit confused

    So I split it to A Friday B- Sunday - C Tuesday ( THE FBW Routine )


    now the problem is I did A and then I did B on sunday but I missed Tuedsday workout so I did that today on Wedensday...

    What do I do in my next routine which is on friday becuase I missed one day ..
    Reply With Quote

  12. #72
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Originally Posted by TheViking1992 View Post
    Yeah, you can... but i simply prefer having unilateral pulling exercises in my own routine. Gives a better stretch and contraction, and helps prevent imbalances.



    Same weight on every set... due to fatigue, you'll lose 1-2 reps on each set after the first.
    Fair enough. I have been off the wagon for the last 3 weeks from school and being sick and know I have lost some strength. I was doing F5 Upper/lower, but might try out one of your fully body routines to get my strength back to what it was, then do the upper/lower. Sound like a good plan? Or best to just go back to what I was doing and itll all come back soon enough?
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  13. #73
    Banned TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 25
    Posts: 5,335
    Rep Power: 0
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by Arkadij947 View Post
    I'm getting tired of doing fierce 5 and might start the fullbody routine next week, just got two questions

    - On day 1, my gym doesn't have a seated leg curl machine, what can I sub it with?

    - Can I sub leg press with hack or front squats? I do mostly low bar and would like to hit the quads a little more
    Any kind of leg curl will do... seated leg curls are the most commonly available.

    You don't get much more quad focused than the leg press, except leg extentions, but you could do hack squats instead. Would stay away from front squats though...

    Originally Posted by TheSilverLifter View Post
    Hey Viking or whoever can answer me this because I am a bit confused

    So I split it to A Friday B- Sunday - C Tuesday ( THE FBW Routine )


    now the problem is I did A and then I did B on sunday but I missed Tuedsday workout so I did that today on Wedensday...

    What do I do in my next routine which is on friday becuase I missed one day ..
    You start over with the first workout, and then you make sure, you can get to the gym 3 day a week.

    Originally Posted by dgoyena216 View Post
    Fair enough. I have been off the wagon for the last 3 weeks from school and being sick and know I have lost some strength. I was doing F5 Upper/lower, but might try out one of your fully body routines to get my strength back to what it was, then do the upper/lower. Sound like a good plan? Or best to just go back to what I was doing and itll all come back soon enough?
    3 weeks is nothing... just start whatever routine, you're interested in. Your strength will bounce back rapidly...
    Reply With Quote

  14. #74
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Originally Posted by TheViking1992 View Post

    3 weeks is nothing... just start whatever routine, you're interested in. Your strength will bounce back rapidly...
    Alright. Ill start your upper/lower next week. Looks fun as hell.
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  15. #75
    Registered User hoogax's Avatar
    Join Date: Jun 2012
    Location: Texas, United States
    Posts: 4
    Rep Power: 0
    hoogax has no reputation, good or bad yet. (0)
    hoogax is offline
    Hey Viking. I have been running your Gladiator program for 6 weeks now. Just saw this program, so I think I am going to change it up and give this one a shot.

    I've made some decent gains with most exercises with the Gladiator routine, but have a few things I just can't seem to progress on (chest and arms mainly). Since these exercises (bench, incline DB press, curls, skullcrushers, etc) are in the Bare Bones routine, I'm sure I will be in the same boat. I know my form is down (I have had people check it), so I don't think that's my issue. Any advice before I start this one, like should I take a week off or something?

    Also, I'm trying to decide whether the upper/lower split or U/L/P/P/L makes the most sense for my schedule. I typically only workout Mon-Fri. If I don't intend to take off that rest day on the third day, I guess the U/L is the obvious choice, right? I can add some cardio in on Wednesdays. Or, would it be okay to do U/L/P/P/L/off/off?

    Thanks again for putting these routines together and all the answers.
    Reply With Quote

  16. #76
    Registered User TheSilverLifter's Avatar
    Join Date: Jan 2016
    Age: 22
    Posts: 78
    Rep Power: 0
    TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10)
    TheSilverLifter is offline
    Does this program work enough on biceps ? because technically you focus them only once a week.
    Reply With Quote

  17. #77
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Originally Posted by TheSilverLifter View Post
    Does this program work enough on biceps ? because technically you focus them only once a week.
    Since when does every pull lift in the book not work biceps. A heavy compound lift is going to stimulate the bicep more then a bunch of different curl variations. Anything that requires elbow flexion works the bicep.
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  18. #78
    Registered User TheSilverLifter's Avatar
    Join Date: Jan 2016
    Age: 22
    Posts: 78
    Rep Power: 0
    TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10)
    TheSilverLifter is offline
    Hey Viking I have two questions

    1) I adjusted the program a bit tell me if there is any issue with these additions A) I changed Bench Press to 3x5 instead of many reps since many reps dont do well to my shoulders and I changed Barbell Curl/Skullcrushers - 3 supersets - 30 reps each to Hammer Curls 3x8 and 3x8 Dumbell Preacher Curl is this adjustment fine?

    2) I dont really like Over Bent Row and I am thinking about changing it to Pull Ups, does it work on the same muscles and does the same job or I should stick to Over Bent Row ?
    Reply With Quote

  19. #79
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 24
    Posts: 3,600
    Rep Power: 13740
    WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000)
    WolfRose7 is offline
    Originally Posted by TheSilverLifter View Post
    Hey Viking I have two questions

    1) I adjusted the program a bit tell me if there is any issue with these additions A) I changed Bench Press to 3x5 instead of many reps since many reps dont do well to my shoulders and I changed Barbell Curl/Skullcrushers - 3 supersets - 30 reps each to Hammer Curls 3x8 and 3x8 Dumbell Preacher Curl is this adjustment fine?
    you swapped a bicep/tricep superset for 2 bicep exercises... So no

    2) I dont really like Over Bent Row and I am thinking about changing it to Pull Ups, does it work on the same muscles and does the same job or I should stick to Over Bent Row ?
    You want a Horizontal pull, Pull ups are vertical.. Watch some from video's put some time into them and learn to like BoR's
    Pretty sure he won't okay the bench switch since it changes the point of the progression but we will see...
    bench shouldn't be hurting your shoulders, form check video and possibly a physio would be a good idea.
    My Noob Progress log
    http://forum.bodybuilding.com/showthread.php?t=172545411
    Reply With Quote

  20. #80
    Registered User TheSilverLifter's Avatar
    Join Date: Jan 2016
    Age: 22
    Posts: 78
    Rep Power: 0
    TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10)
    TheSilverLifter is offline
    Originally Posted by WolfRose7 View Post
    Pretty sure he won't okay the bench switch since it changes the point of the progression but we will see...
    bench shouldn't be hurting your shoulders, form check video and possibly a physio would be a good idea.
    Okay and regarding Bench Press my form is very good the only issue is, when I reach the fourth-fifth rep of the bench my shoulder blades go normal so all the pressure comes to my shoulders I cant maintain my shoulder blades tight for the whole 5+ reps .. I maintain it okay during the first 5

    - And what is the problem with the progression if I still go up like 2.5 extra kilos every week?
    -- And for Bicep I still want Hammer Curl and I dont like Skull Crashers what should I replace it
    with ?
    Reply With Quote

  21. #81
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 24
    Posts: 3,600
    Rep Power: 13740
    WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000) WolfRose7 is a splendid one to behold. (+10000)
    WolfRose7 is offline
    Originally Posted by TheSilverLifter View Post
    Okay and regarding Bench Press my form is very good the only issue is, when I reach the fourth-fifth rep of the bench my shoulder blades go normal so all the pressure comes to my shoulders I cant maintain my shoulder blades tight for the whole 5+ reps .. I maintain it okay during the first 5

    - And what is the problem with the progression if I still go up like 2.5 extra kilos every week?
    -- And for Bicep I still want Hammer Curl and I dont like Skull Crashers what should I replace it
    with ?
    ^^ like I said will see what Viking says.. maybe changing the rep scheme for one exercise will be fine, I think it's avoiding the issue though.
    I doubt your form is 'very good' if you can't maintain tightness after 4-5 reps, no offence intended by this,
    but if your form was very could your shoulders wouldn't lose tightness over reps, sounds like the problem is somewhere in your setup to me.
    Take a video of a 6,7,8 rep set and stick it on the exercise section, better people than me will help improve your form. Nothing to lose.

    Tricep pressdowns
    My Noob Progress log
    http://forum.bodybuilding.com/showthread.php?t=172545411
    Reply With Quote

  22. #82
    Banned TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 25
    Posts: 5,335
    Rep Power: 0
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by TheSilverLifter View Post
    Hey Viking I have two questions

    1) I adjusted the program a bit tell me if there is any issue with these additions A) I changed Bench Press to 3x5 instead of many reps since many reps dont do well to my shoulders and I changed Barbell Curl/Skullcrushers - 3 supersets - 30 reps each to Hammer Curls 3x8 and 3x8 Dumbell Preacher Curl is this adjustment fine?

    2) I dont really like Over Bent Row and I am thinking about changing it to Pull Ups, does it work on the same muscles and does the same job or I should stick to Over Bent Row ?
    1. No... those changes only make the program worse by messing up either the balance or progression.

    2. Stick with rows... pullups is a different kind of movement.

    Originally Posted by WolfRose7 View Post
    Pretty sure he won't okay the bench switch since it changes the point of the progression but we will see...
    bench shouldn't be hurting your shoulders, form check video and possibly a physio would be a good idea.
    ^^ pretty much this.

    Do the program as it's written or not at all.
    Reply With Quote

  23. #83
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Started the upper/lower today. Thoroughly enjoyed it. I still had a little bit of a pump even 4 hours after doing it and usually I don't care much about a pump. Did Upper day 1 today, and lower tomorrow, Off Thursday then Friday and Saturday to fit it all in.
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  24. #84
    Banned TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 25
    Posts: 5,335
    Rep Power: 0
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by dgoyena216 View Post
    Started the upper/lower today. Thoroughly enjoyed it. I still had a little bit of a pump even 4 hours after doing it and usually I don't care much about a pump. Did Upper day 1 today, and lower tomorrow, Off Thursday then Friday and Saturday to fit it all in.
    Glad you liked it...
    Reply With Quote

  25. #85
    Registered User TheSilverLifter's Avatar
    Join Date: Jan 2016
    Age: 22
    Posts: 78
    Rep Power: 0
    TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10) TheSilverLifter has a little shameless behaviour in the past. (-10)
    TheSilverLifter is offline
    Originally Posted by TheViking1992 View Post
    1. No... those changes only make the program worse by messing up either the balance or progression.

    2. Stick with rows... pullups is a different kind of movement.



    ^^ pretty much this.

    Do the program as it's written or not at all.

    But I am trying to understand something does 30 Reps of Bench Press with lower weight is proven to give more muscle gains than 3x5 with maximum weight?
    I like doing the program but it's also improtant that I understand what I am doing I dont like being a robot
    Reply With Quote

  26. #86
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Originally Posted by TheSilverLifter View Post
    But I am trying to understand something does 30 Reps of Bench Press with lower weight is proven to give more muscle gains than 3x5 with maximum weight?
    I like doing the program but it's also improtant that I understand what I am doing I dont like being a robot
    Well 32 reps of bench at 4 sets if you have each set with the same amount of reps it would be 4x8.

    Youre going to build muscle no matter what if you eat enough and increase weight. Don't make it anymore difficult than it needs to be.
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  27. #87
    Registered User snikolov's Avatar
    Join Date: Jan 2016
    Age: 24
    Posts: 4
    Rep Power: 0
    snikolov has no reputation, good or bad yet. (0)
    snikolov is offline
    So can my do reps like this : ​
    Back Squat - 4 sets - 32 reps (4x8)
    Seated DB Press/Military Press - 2 sets - 20 reps (2x10)​
    Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each (3x10 lateral raises and 3x10barbell shrugs in superset)
    etc...
    Or should i start with more reps and goes down?
    Sorry for my English!
    Reply With Quote

  28. #88
    Registered User StillbornSoul's Avatar
    Join Date: May 2013
    Location: United States
    Age: 32
    Posts: 485
    Rep Power: 101
    StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50) StillbornSoul will become famous soon enough. (+50)
    StillbornSoul is offline
    Doing the Upper/Lower split and so far I've made great progress.

    How long is the Upper/Lower version designed to last before advancing to the Upper/Lower/P/P/L becomes necessary? I mean in terms of strength standards should a person be able to make it to the "advanced" level relative to his body weight, besides the usual "until you stall" guideline?
    "Peace has cost you your strength. Victory has defeated you." óBane
    Reply With Quote

  29. #89
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 24
    Posts: 1,632
    Rep Power: 5316
    dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000) dgoyena216 is a name known to all. (+5000)
    dgoyena216 is offline
    Hey viking based on your experience, what have you found to help develop the upper half of the chest? My lower half is pretty good, but the upper near the collar bone is next to nothing. I probably shouldn't be worrying about it being only like 2 years into lifting though.
    Current Routine: Jim Wendlers 531 - Modified BBB template
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014

    2017 Goals:
    Incline Bench 160lb
    Flat 205lb
    Front Squat 165lb
    Reply With Quote

  30. #90
    Banned TheViking1992's Avatar
    Join Date: Sep 2014
    Location: Denmark
    Age: 25
    Posts: 5,335
    Rep Power: 0
    TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000) TheViking1992 is a splendid one to behold. (+10000)
    TheViking1992 is offline
    Originally Posted by snikolov View Post
    So can my do reps like this : ​
    Back Squat - 4 sets - 32 reps (4x8)
    Seated DB Press/Military Press - 2 sets - 20 reps (2x10)​
    Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each (3x10 lateral raises and 3x10barbell shrugs in superset)
    etc...
    Or should i start with more reps and goes down?
    Sorry for my English!
    If you're new to lifting weights, start with a weight where you can hit the rep goal fairly easy.

    Originally Posted by StillbornSoul View Post
    Doing the Upper/Lower split and so far I've made great progress.

    How long is the Upper/Lower version designed to last before advancing to the Upper/Lower/P/P/L becomes necessary? I mean in terms of strength standards should a person be able to make it to the "advanced" level relative to his body weight, besides the usual "until you stall" guideline?
    I never use strength standards to determine that, as people are wildly different in that aspect. But I do however see a trend for when gains in muscle size grinds to a crawl, which is after 14-16 weeks in most cases. Then you have to either take a few weeks completely off to desentitize your muscles or increase the training volume.

    Originally Posted by dgoyena216 View Post
    Hey viking based on your experience, what have you found to help develop the upper half of the chest? My lower half is pretty good, but the upper near the collar bone is next to nothing. I probably shouldn't be worrying about it being only like 2 years into lifting though.
    Low Incline Bench Press as the main pressing exercise, instead of flat bench, with incline reverse grip db press and some kind of isolation exercise (incline flies or cable crossovers) as accessory work.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts