Reply
Page 29 of 29 FirstFirst ... 19 27 28 29
Results 841 to 856 of 856
  1. #841
    Registered User Broseidon91's Avatar
    Join Date: Feb 2018
    Age: 49
    Posts: 5
    Rep Power: 0
    Broseidon91 is on a distinguished road. (+10)
    Broseidon91 is offline
    Hey guys one quick question
    T bar rows, cable rows or db rows

    T bar rows cable rows - close grip or wide grip

    Just curious or is it personal preference?
    Reply With Quote

  2. #842
    Registered User antonyjohne's Avatar
    Join Date: Dec 2018
    Age: 49
    Posts: 13
    Rep Power: 0
    antonyjohne is on a distinguished road. (+10)
    antonyjohne is offline
    Originally Posted by coeur View Post
    Moar

    Questions

    Does the progression carry over from session 1 to session 2 on the U/L? For example, if I get all my bench press reps on Upper 1, do I increase the weight on Upper 2 or rep out the same weight on 2?
    Yes. You must increase the Weight on Upper 2.
    Reply With Quote

  3. #843
    Registered User antonyjohne's Avatar
    Join Date: Dec 2018
    Age: 49
    Posts: 13
    Rep Power: 0
    antonyjohne is on a distinguished road. (+10)
    antonyjohne is offline
    Originally Posted by Broseidon91 View Post
    Hey guys one quick question
    T bar rows, cable rows or db rows

    T bar rows cable rows - close grip or wide grip

    Just curious or is it personal preference?
    Choosing between the 3 really depends on which back muscle you want to build. T bar and Cable mainly target the Mid Back while DB rows work your Lat.

    Usually T Bar and Cable Rows are done with a close grip.
    Reply With Quote

  4. #844
    Registered User Revelator1118's Avatar
    Join Date: Aug 2014
    Age: 30
    Posts: 1
    Rep Power: 0
    Revelator1118 has no reputation, good or bad yet. (0)
    Revelator1118 is offline
    I have read through a lot of this thread and haven’t found his asked yet. On the full body routine there are 3 training days. 1 and 3 are nearly identical. So I do workout 3 then take two days off then start with workout 1 again. Which is practically the same as workout 3. Am I reading this wrong? And if so is this not balanced with deadlift since squat would be twice a week and deadlift only once? Thanks for any info.
    Reply With Quote

  5. #845
    Registered User TonedJordan's Avatar
    Join Date: Jun 2012
    Location: Lincolnshire, England, United Kingdom (Great Britain)
    Posts: 294
    Rep Power: 895
    TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500) TonedJordan is a jewel in the rough. (+500)
    TonedJordan is offline
    Would full body workout still be appropriate for me? Last workout I did 90kg Bench, 65kg row, 110kg squat and hit the reps required for all of them. I moved to this program after doing fierce 5, as I need a 3 day routine, ideally full body

    2 days is enough recovery time to hit bench again even at 90kg? I can’t do 4 days a week otherwise I would move onto the upper/lower.
    Last edited by TonedJordan; 01-13-2019 at 10:36 PM.
    "Milk is for babies. When you grow up you have to drink beer."
    Reply With Quote

  6. #846
    Registered User tap_the_neck's Avatar
    Join Date: Apr 2010
    Location: Australia
    Age: 29
    Posts: 6
    Rep Power: 0
    tap_the_neck has no reputation, good or bad yet. (0)
    tap_the_neck is offline
    Looks like an interesting program. I have a couple of questions re the 3-day routine:
    1. With the barbell rows, I have a proper beer gut, and so when doing the row with the barbell, there's very little distance between the starting position and the top of the row, as my stomach gets in the way of a complete movement. Based on that, should I still stick with barbell rows anyway, substitute the bar for two dumbbells until I shed the belly, or do another exercise?
    2. With weights programs I have done in the past (many years ago), I've found that my weak forearms limited my progress in some exercises. I had a free PT session when I joined my gym a couple of weeks ago, and it was suggested that if I run into any issues, I could either do farmer's walks to build my forearms up, or use wrist straps. What would you suggest?
    Reply With Quote

  7. #847
    Registered User mattnj39's Avatar
    Join Date: Jan 2019
    Age: 49
    Posts: 1
    Rep Power: 0
    mattnj39 is on a distinguished road. (+10)
    mattnj39 is offline
    Will be starting the ULPPL program in two weeks, looks awesome and can't wait to start. Will keep track of my progress!
    Reply With Quote

  8. #848
    Registered User bb_lifestyle's Avatar
    Join Date: Jul 2007
    Age: 31
    Posts: 99
    Rep Power: 185
    bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10) bb_lifestyle is on a distinguished road. (+10)
    bb_lifestyle is offline
    Originally Posted by james-m View Post
    So I modified the
    upper, lower, rest, upper, lower,
    rest, rest,

    I moved the upper lower push exercises together and vise versa to create...
    UPPER LOWER PUSH
    UPPER LOWER PULL

    Question,
    Will this be any less effective as the original structure ?
    This is the type of workout I enjoy most and currently seeking out a workout to jump on next week after my current Deload week

    Push
    •Military Press - 3 sets - 25 reps
    •Bench Press - 4 sets - 32 reps
    •Incline DB Press - 3 sets - 30 reps
    •Back Squat - 4 sets - 32 reps
    •Single-leg Leg Press - 3 sets - 35 reps
    •Abs/Calves Superset - 3 sets each - 40 reps each

    Pull
    •Pullups - 3 sets - 30 reps
    •Barbell Row - 4 sets - 32 reps
    •DB Rows - 3 sets - 30 reps
    •Facepulls - 3 sets - 30 reps each
    •Romanian DL - 3 sets -
    •Lying Leg Curls - 3 sets - 30 reps
    •EZ Bar preacher curl - 3 sets -

    Push
    •Back Squat - 4 sets - 32 reps
    •Leg Press - 3 sets - 30 reps
    •Bench Press - 4 sets - 32 reps
    •Military Press - 3 sets - 25 reps
    •Overhead Cable Exte- 3 sets - 35 reps
    •Leg extensions - 3 sets - 35 reps
    •Abs/Calves
    Superset - 3 sets each - 40 reps each

    Pull
    •Romanian DL - 3 sets - 30 reps
    •Leg Curls - 3 sets- 35 reps each
    -(Glute bridge)?
    •Barbell Row - 4 sets - 32 reps
    •Pullups - 3 sets - 30 reps
    •Lateral Raises/Barbell Shrugs
    -3 supersets- 30 reps each
    •Barbell Curl/Skull-crushers
    -3 supersets - 30 reps each


    This would be M/T REST T/F REST REST
    That's interesting because I thought about something similar and I have the same question.
    How did it work out for you?
    Reply With Quote

  9. #849
    Registered User StumpingIron's Avatar
    Join Date: Jan 2019
    Age: 49
    Posts: 7
    Rep Power: 0
    StumpingIron is on a distinguished road. (+10)
    StumpingIron is offline
    Just started this program with the ULPPL routine. On the Lower day the gym ran out of power and because I live in the tropics with 36 degree C heat and 80% humidity it was a fun time it looked like I went swimming afterwards. But so far it feels great and I love that there are two big leg and back sessions a week. I have started out with 70kg squat 110kg dreads and 60kg bench at 74kg body weight which I completed so I can't wait to up the weight next week.
    Reply With Quote

  10. #850
    Registered User Koo44's Avatar
    Join Date: Feb 2019
    Age: 49
    Posts: 1
    Rep Power: 0
    Koo44 is on a distinguished road. (+10)
    Koo44 is offline
    In case of only been able to go 2 days to the gym, what is preferable?

    Week 1: Day 1 - Day 2
    Week 2: Day 3 - Day 1
    Week 3: Day 2 - Day 3 ...

    or

    Week 1: Day 1 - Day 2
    Week 2: Day 3 - Day 2
    Week 3: Day 1 - Day 2 ...
    Reply With Quote

  11. #851
    Registered User will30's Avatar
    Join Date: Mar 2012
    Age: 37
    Posts: 290
    Rep Power: 0
    will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500)
    will30 is offline
    Originally Posted by TheViking1992 View Post
    The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to them, based on my current knowledge and experience. There are three versions, a 3 day Fullbody workout, 4 day upper/lower split and 5 day Upper/Lower/Pull//Push/Legs split. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory. Figure out how many training days will keep you motivated to going to the gym and pick the routine that fits with your desire.

    The Rep Goal Progression

    These programs are based on a very simplistic progression system. You have a set rep goal you need to reach within the allowed number of sets, before you can add weight to the lift. So if we take squats for instance, where we have 4 sets with a rep goal of 32. Set 1 you may get 10 reps, Set 2: 9 reps, Set 3: 7 reps and Set 4: 6 reps... and then add some weight the next time you're squatting. 5, 10 or even 20 pounds, depending on the lift and what you're comfortable with. If you're failling to reach the rep goal, you simply stay with the same weight until you hit it. This kind of progression makes it far more self regulated than the average novice routine, which means you can stick with it for longer.

    The Fullbody Routine

    You run it with the standard rest day between the training days, taking two days off after each round.

    Day 1
    Back Squat - 4 sets - 32 reps
    Bench Press - 3 sets - 25 reps
    Barbell Row - 3 sets - 25 reps
    Seated Leg Curls - 3 sets - 30 reps
    Seated DB Press/Military Press - 2 sets - 20 reps
    Wide-grip Pulldowns - 3 sets - 30 reps
    Abs/Calves Superset - 3 sets each - 40 reps each

    Day 2
    Deadlift - 2 sets - 12 reps
    or
    Romanian DL - 3 sets - 30 reps
    Leg Press - 3 sets - 30 reps
    Incline DB Press - 3 sets - 30 reps
    Close-grip T-bar or Cable Rows - 3 sets - 30 reps
    Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
    Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
    Barbell Curl/Skullcrushers - 3 supersets - 30 reps each

    Day 3
    Back Squat - 4 sets - 32 reps
    Bench Press - 3 sets - 25 reps
    Barbell Row - 3 sets - 25 reps
    Lying Leg Curls - 3 sets - 30 reps
    Seated DB Press or Military Press - 2 sets - 20 reps
    Close-grip Pulldowns - 3 sets - 30 reps
    Abs/Calves Superset - 3 sets each - 40 reps each

    The Upper/Lower Split

    Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

    Upper Day 1
    Bench Press - 4 sets - 32 reps
    Barbell Row - 4 sets - 32 reps
    Military Press - 3 sets - 25 reps
    Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
    Incline DB Press - 3 sets - 30 reps
    One-arm Cable or DB Rows - 3 sets - 30 reps
    Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

    Lower Day 1
    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

    Upper Day 2
    Bench Press - 4 sets - 32 reps
    Barbell Row - 4 sets - 32 reps
    Military Press - 3 sets - 25 reps
    Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
    Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
    Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
    Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

    Lower Day 2
    Back Squat - 4 sets - 32 reps
    Romanian DL - 3 sets - 30 reps
    Leg Press - 3 sets - 30 reps
    Leg Extensions/Leg Curls - 3 supersets - 35 reps each
    Abs/Calves Superset - 3 sets each - 40 reps each

    The Upper/Lower/Pull/Push/Legs Split

    Upper/Lower/Off/Pull/Push/Legs/Off and repeat

    Upper Day
    Bench Press - 4 sets - 32 reps
    Barbell Row - 4 sets - 32 reps
    Military Press - 3 sets - 25 reps
    Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
    Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
    Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each

    Lower Day
    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

    Pull Day
    Barbell Row - 4 sets - 32 reps
    Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
    T-bar, Cable or DB Rows - 3 sets - 30 reps
    Close-grip Puldowns - 3 sets - 35 reps
    Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each
    Barbell Curls - 3 sets - 30 reps
    Hammer Curls, Cable or DB - 3 sets - 35 reps

    Push Day
    Bench Press - 4 sets - 32 reps
    Military Press - 3 sets - 25 reps
    Incline DB Press - 3 sets - 30 reps
    Cable Crossovers - 3 sets - 40 reps
    Lateral Raises - 3 sets - 30 reps
    Skullcrushers - 3 sets - 30 reps
    Overhead Cable Extensions - 3 sets - 35 reps

    Leg Day
    Back Squat - 4 sets - 32 reps
    Romanian DL - 3 sets - 30 reps
    Leg Press - 3 sets - 30 reps
    Leg Extensions/Leg Curls - 3 supersets - 35 reps each
    Abs/Calves Superset - 3 sets each - 40 reps each


    Hope you'll enjoy these programs and I'm all ears for your response.
    So for the fifth workout, how do you spread those out? When do you do the off day? The upper/lower is ideal for me with my four day schedule. But those reps will take me two hours or more.
    Reply With Quote

  12. #852
    Registered User dgoyena216's Avatar
    Join Date: Jan 2015
    Location: Pullman, Washington, United States
    Age: 26
    Posts: 1,689
    Rep Power: 5695
    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 will30 View Post
    So for the fifth workout, how do you spread those out? When do you do the off day? The upper/lower is ideal for me with my four day schedule. But those reps will take me two hours or more.
    You do upper lower off pull push leg off
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
    Medial and Lateral Collateral Ligament tears right elbow March 2014
    Reply With Quote

  13. #853
    Registered User ccheng1's Avatar
    Join Date: Nov 2018
    Age: 49
    Posts: 5
    Rep Power: 0
    ccheng1 is on a distinguished road. (+10)
    ccheng1 is offline
    I'm planning on starting the Upper/ Lower split. Have a few comments/questions that I would love to run through you guys before starting

    1. I am planning on running it 3x a week instead of 4. So the following week I'll just start off where I left off.
    2. I am planning to replace hack squat with front squat.
    3. I am planning to replace deadlift with sumo deadlift
    4. I would like to throw in a hip thrust into the exercise, but I'm not sure how to go about doing this.

    Please advise.
    Last edited by ccheng1; 02-14-2019 at 01:56 PM.
    Reply With Quote

  14. #854
    Registered User will30's Avatar
    Join Date: Mar 2012
    Age: 37
    Posts: 290
    Rep Power: 0
    will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500) will30 is not very helpful. (-500)
    will30 is offline
    This week I started the upper/lower 4 days/week program. But since I have started each week off with legs, I started with the lower first. But some workouts I am not sure how they work.

    I feel the upper program especially can be hard for my back. Bench pressing, incline dumbbell presses notwithstanding, the barbell rows are hard. I had to find out what this workout was on Athlean-X, and because of my back, this workout is very hard to do. Is there an alternative to this workout?

    Also, the supersets I need explanation on. Does it say I need to do 30 reps per set? For the upper program, this consisted of straight-arm pulldowns/facepulls. Was I supposed to do one of those 30x3, both of those for a max of 30 reps each, or both of those 30x3.

    For the lowers, one of the big issues are hack squats, which requires me to lift the barbell behind me. The other is one-legged leg presses. I have to use much less weight on one leg because the other has had a rod since 2003, and it cannot lift as heavy as the other. I somehow knew the rod may be somewhat of an issue, but when I did these one-legged presses, that proved to be true. The idea of having to have surgery to get it removed and go through a blood transfusion is not trouble I want to go through. So, for now, an alternative will be preferable.

    Also, what is the abs/calves superset? I have been using linear hack workout thing which works out my upper legs and abs. I was already doing squats and lying leg curls so those are not a problem.

    So with the issues I mentioned--barbell rows, one-legged leg presses--are there alternatives to these?

    And explain the supersets, please.
    Reply With Quote

  15. #855
    Registered User MrSamoisette's Avatar
    Join Date: May 2013
    Age: 28
    Posts: 368
    Rep Power: 276
    MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50) MrSamoisette will become famous soon enough. (+50)
    MrSamoisette is offline
    Originally Posted by will30 View Post
    This week I started the upper/lower 4 days/week program. But since I have started each week off with legs, I started with the lower first. But some workouts I am not sure how they work.

    I feel the upper program especially can be hard for my back. Bench pressing, incline dumbbell presses notwithstanding, the barbell rows are hard. I had to find out what this workout was on Athlean-X, and because of my back, this workout is very hard to do. Is there an alternative to this workout?

    Also, the supersets I need explanation on. Does it say I need to do 30 reps per set? For the upper program, this consisted of straight-arm pulldowns/facepulls. Was I supposed to do one of those 30x3, both of those for a max of 30 reps each, or both of those 30x3.

    For the lowers, one of the big issues are hack squats, which requires me to lift the barbell behind me. The other is one-legged leg presses. I have to use much less weight on one leg because the other has had a rod since 2003, and it cannot lift as heavy as the other. I somehow knew the rod may be somewhat of an issue, but when I did these one-legged presses, that proved to be true. The idea of having to have surgery to get it removed and go through a blood transfusion is not trouble I want to go through. So, for now, an alternative will be preferable.

    Also, what is the abs/calves superset? I have been using linear hack workout thing which works out my upper legs and abs. I was already doing squats and lying leg curls so those are not a problem.

    So with the issues I mentioned--barbell rows, one-legged leg presses--are there alternatives to these?

    And explain the supersets, please.
    For super sets you do one exercise after the other. An example would be 1 set 15 reps, and move to the other lift and do the same without a break. You don't do all 30 reps in one set, but in 3 sets. Does your gym have a hack squat machine? If so that could help imo (could be wrong). I would say follow the routine as it is listed and just take it light to start with. Focus on your form and don't worry because with consistency inside, and out the the gym the results will come. If you find this too hard on you perhaps another routine will work. I have back problems as well. Scoliosis and some other conditions but this along with staying active on off days has helped tremendously. Also I suggest taking the time to go through this thread as everything has been covered. Make sure you understand the routine, and lifts before you charge in. Good luck I hope you stay injury free.
    Reply With Quote

  16. #856
    Registered User poorMAN12's Avatar
    Join Date: Jan 2019
    Age: 49
    Posts: 12
    Rep Power: 0
    poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100) poorMAN12 is not very well liked. (-100)
    poorMAN12 is offline
    Thanks for program provided!
    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