So for the 4 day upper/lower routine, in the upper 1/2 the Wide-Grip Pulldown got me confused. do i do a 3 set back wide-grip and another 3 set front grip pulldown or what?
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05-23-2017, 11:47 AM #421
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05-23-2017, 12:38 PM #422
Barbell obviously... doing it with an ez bar sounds plain retarded...
If you want to waste your time, sure, do it... but you won't see any better or faster results. You're more likely to get severe elbow tendonitis, though...
Eh... what? It says 3 sets of wide-grip pulldowns... what is there to be confused about?
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05-23-2017, 01:59 PM #423
Ok so i really like the look of one of your plans. So i went to the gym today and did some test runs, making sure form was right ect. However i have a problem with the deadlifts as it causes pain in my knee. An instructor tried to hep me get the form down and stop the pain but nothing could be done. Im bow legged so my knees face outwards when i bend down to pick up the bar.
So he told me to lay either end of the barbell on a bench so the barbell is just below my knee caps and lift from there. I think he called it a rack pull or something. Is this ok to sub in for deadlifts?
Im doing the Upper1/Lower1/off/Upper2/Lower2/Off/Off
It also says Deadlift 12 reps x2 ..... Does that mean 12 full reps x2 or does it mean i do 6 reps twice?..
Sorry if they are silly questions, Got slight learning difficulty and get confused easily.Last edited by Dan098; 05-23-2017 at 02:12 PM.
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05-24-2017, 03:24 AM #424
You shouldn't be putting yourself in a compromised position, never. So if you can still do Deadlifts by doing a rack pull variation without pain, then that's very good
I am looking at the UL split and the DL there are listed as 3 sets / 30 reps. The 12 reps for 2 sets is the ULPPL split.Never believe anything anyone tells you straight away. Your own experience makes you the best builder.
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05-24-2017, 03:31 AM #425
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05-24-2017, 03:37 AM #426
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05-24-2017, 08:16 AM #427
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05-24-2017, 09:45 AM #428
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05-25-2017, 08:55 AM #429
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05-26-2017, 11:49 AM #430
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05-26-2017, 12:45 PM #431
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05-26-2017, 04:03 PM #432
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05-26-2017, 11:44 PM #433
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05-27-2017, 05:23 AM #434
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05-27-2017, 04:14 PM #435
Hi Viking
I've read through ALL of this!
Long story short - I lifted with a friend for a few years up until about 2 years ago and had around 185kg deadlift and 150kg squat.
I am regarding myself as a beginner as my lifts will be much lower obviously and I haven't done anything really and I'm out of shape. I'm 212lbs with body fat of around 25% body fat.
I'll be looking to do a full body routine. Should I look to start with this or Allpros in your opinion? I'd like to start with this but would quite accept allpros and then this if you thought it was best.
I'm in the early throws of it all and haven't started yet. Signed up to the gym again today and haven't looked at macros etc. I'm not sure if I should lose some fat or try and build muscle.
I would welcome ANY advice.
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05-28-2017, 07:47 AM #436
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05-29-2017, 12:12 AM #437
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05-29-2017, 12:54 AM #438
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05-30-2017, 02:33 PM #439
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05-30-2017, 03:05 PM #440
- Join Date: Apr 2005
- Location: Rhode Island, United States
- Age: 39
- Posts: 608
- Rep Power: 1531
I usually go until I have "one more rep" left in the tank for each set. So try to do as many clean reps as possible, but not to absolute failure. Doing every set to failure will likely lead to stalling/not progressing on lifts.
Past Logs:
MuscleTech Clear Muscle: http://forum.bodybuilding.com/showthread.php?t=165816331
MuscleTech Phosphamuscle: http://forum.bodybuilding.com/showthread.php?t=166682391
Current Maxes:
Squat: 315lbs
Bench: 210lbs
Deadlift: 405lbs
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05-31-2017, 06:33 AM #441
Hi Viking, I have three questions please
Been following your 3 day program since the week starting March 20th. I just wasnted to know what sort of progress I should have made (in your opinion) in the last 10 weeks.
Leg press is up 15kg
Deadlift and squat up 10kg
Bench up 7.5kg
Everything else pretty much up 5kg
As a bit of reference my sole focus was cutting and i lost around 30lbs whilst loosely following your program, for the alst 10 weeks i have been eating at slightly above maintenance and ive kept the weight gain low, only putting on around 2.5lbs whilst strictly following your 3 day split
Second question is regarding adding in drop sets, when i find my self stalling for a couple of weeks i add in some drop sets, for example if i do the same reps for two weeks, in the third week i will do a drop set after each main set and this seems to quickly move me back up through the weights.
Third question, do you ever advocate putting some extra work into after a workout to bring on laggin body parts or do only advise sticking to the program to the letter, for example for the last two weeks i have been adding some extra biceps on day one, chest flys on day 2, triceps day three. I feel doing the three day a week program is allowing me the extra rest to add some extra work. I would like to up my training volume but with wife, kids etc 3 days a week is my limit.
TaLast edited by DanLincoln; 05-31-2017 at 06:44 AM.
Dont diet and exercise - Eat and train!
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06-01-2017, 04:47 AM #442
1. I've said plenty of time these routines aren't the best for cutting. The progress, you've made, is to be expected when you're cutting or maintaining. And 2,5 pounds in 10 weeks is not bulking, it's just your body bouncing back from a long term deficit.
2. I don't advocate dropsets for beginners, and I don't see how it benefitted you in any way. Otherwise, i don't understand what you're asking for here...
3. You're a beginner, you do not have lacking bodyparts, just a lacking body. And just like every other beginner, you've only added some extra bullshít for the vanity muscles.
Add or change all the bullshít, you want to, but then you're not running my program anymore, and i won't be able predict the problems, you might run into.
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06-01-2017, 05:09 AM #443
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06-01-2017, 06:49 AM #444
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06-01-2017, 07:47 AM #445
So that means that I'm not hitting the specified rep goal most of the time?
So for example when doing bench press I would choose the weight so I would be able to do like 8>7>6>6 reps, then the next workout look to increase reps right?
What I'm currently doing is 3 straight workouts with hitting the rep goal every time then increasing weight on the 4th workout. Is that a bad method?
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06-01-2017, 07:58 AM #446
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06-01-2017, 08:42 AM #447
- Join Date: Apr 2005
- Location: Rhode Island, United States
- Age: 39
- Posts: 608
- Rep Power: 1531
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06-01-2017, 11:08 AM #448
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06-01-2017, 12:54 PM #449
Did my first day of full body today. The volume is more than I usually do, but manageable. It sure gets me sweating
I started with weights a little lower than usual and will work my way up to Max in the next day's.
I just wanted to apologise, Viking. I doubted your plan initially but after this first day i feel how well balanced it is and it truly worked my whole body. It's really great and good fun!
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06-01-2017, 01:17 PM #450
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