Um no-one here was talking about cable triceps kickbacks or the like.Because the champion BB's you speak of are on a gram of test per week plus all the rest. It kinda helps with recovery.
I really don't care about 'evidence'. You can look for the academic literature and texts and theorise about this theory and that. I'm 39, training for over 20 years and I know what works for me.
If adding some cable tricep kickbacks on top of your close grip bench presses works for you, that's awesome.
I was simply stating what has worked for me.
Just an observation so take this for what you will, do you think it more beneficial to do 4 different exercises for each bodypart per workout?Funny thing is I cut and pasted the wrong routine. This was the one I meant to post lol. Same dude wrote both routines. (Although I'll be doing Darkoz's Push/Pull/Legs variation instead).
Monday - Shoulders and Triceps
Shoulders
Smith Machine Shoulder Press 4 12,10,8,6
Dumbbell Lateral Raise 4 12,10,8,6
Dumbbell Reverse Fly 4 12,10,8,6
Dumbbell Shrugs 4 12,10,8,6
Triceps
Lying Tricep Extension 3 10,8,6
One Arm Cable Extension 3 10,8,6
One Arm Dumbbell Extension 3 10,8,6
Tuesday - Back
Back
Wide Grip Pull Up 4 12,10,8,6
Close Grip Pull Down 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Bent Over Barbell Row 4 12,10,8,6
Wednesday - Rest Day
Thursday - Chest and Biceps
Chest
Incline Dumbbell Bench Press 4 12,10,8,6
Barbell Bench Press 4 12,10,8,6
Incline Dumbbell Flys 4 12,10,8,6
Cable Crossovers 4 12,10,8,6
Biceps
Incline Dumbbell Curl 3 10,8,6
Preacher Curl 3 10,8,6
Standing Hammer Curl 3 10,8,6
Friday - Legs
Quads, Hamstrings and Glutes
Squat 4 12,10,8,6
45 Degree Leg Press 4 12,10,8,6
Leg Extension 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6
Calves
Seated calf Raise 3 10,8,8
Standing Calf Raise 3 15,12,10
Saturday and Sunday - Rest Days
@jmc123 ; one or two more isolations here mate. Chill, no one prefers compounds more than me. I just spent a lot of workouts trying to do Chins in such a way that they hit the Biceps harder so I wouldn't have to do Curls.
I've been doing a small number of major compound movements for years so thought it might be a change. I'd say that the above routine would certainly stimulate growth, but maybe a bit over kill and long.Just an observation so take this for what you will, do you think it more beneficial to do 4 different exercises for each bodypart per workout?
yep, more meat and potatoes and less side dishes.I like mine better..just saying.
Ver good Stiffy, at least you can compare for yourselfI've been doing a small number of major compound movements for years so thought it might be a change. I'd say that the above routine would certainly stimulate growth, but maybe a bit over kill and long.
By mixing things up I don't mean throw out your workout plan and start from scratch with different exercises. Keep the same core exercises, but change the order of the exercises, sets/reps, the day you do a certain muscle groups, etc.
Some thing like this:
Day 1:
Day 2
- Dips x 5
- Chins x 5
- OHP x 5
- Side Raise x 3
- Arms - One or two bicep and tricep exrecise
Day 3 - Off
- Squat x 5
- Leg Press x 3
- Leg Ext x 3 (optional)
- Leg curl x 3
- SLDL x 3
Day -4
Day 5
- Bench x 5
- Row (Barbell / Cable / T-Bar / Chest Supported or your fav) x 5
- Rear Delt Raise x 3
- Shrug x 3
Day 6 - Off or Repeat
- Deadlift x 5
- Shrugs x 3 (if not done previously)
- Abs x Whatever you like
- Calves - 3 Seated & 3 Standing or Toes Presses
Good luck [MENTION=10812]Bradders[/MENTION]; What rep range you gonna use?
I'd stick with 5-8 for compounds (except deads, no more than 5) and 10-15 for others.
I like the Legs and Deads once a week, although Layne Norton wouldn't approve. Upper body twice a week.
Good luck [MENTION=10812]Bradders[/MENTION]; What rep range you gonna use?
I'd stick with 5-8 for compounds (except deads, no more than 5) and 10-15 for others.
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