weighted chinup
Well-known Member
I think I'm going to start that routine I made for Perrin right now actually.
Brb going to gym experimenting.
If not back avenge death.
Brb going to gym experimenting.
If not back avenge death.
lol, who do we get vengeance on? I'm starting tomorrow on day two. I'm going to incorporate the biceps, triceps and traps as WP described on an every day format and skip when needed.
I would go hard on traps for a little while then drop them and only do a maintenance amount of work, if that. Some guys only ever hit traps during contest prep and never in the off-season and still build freaky traps. You get a lot of indirect action and it doesn't take much to make them blow up.
I would give input but I like this SOB response and will +1 itWell, I'm a volume guy and tend to never do the same workout twice.. I follow most of John Meadow's principles, however I have added 1 extra bicep "day" in a week to bring up the lagging Bis (with great success, actually).
I do:
su-Legs (heavy)
mon-Chest and shoulders (heavy)
tu-Back(heavy)
wed-Arms
thu-Legs (pump)
fri-Chest, shoulder and tris (pump)
sat-Back and bis (pump for back heavy for bis)
Most of the time I do 1-2 warmup sets and 3 working sets of each lift. There are random things in there like on saturday's bicep routine I do 2 sets of 50 standing cable curls at the end. It would be almost impossible for me to nail down one simple principle that I use... @weighted chinup will probably be much more helpful, as he is great at designing routines that are easily used be most skill levels. I prefer to never do the same thing twice.
Also, the "style" in which I lift changes almost weekly. One week it will be a lot of drop sets, the next pyramids, then maybe isolation holds, etc. etc. It's never the same shit, ever. I have had the best results this way.
Single arm supinated pull downs and single arm seated rows REALLY get my back going, and don't hurt your lower back at all!Chest supported rows are suitable, I prefer to do any kind of T-bar variant single armed though, so bonus if you can do chest supported one arm at a time. There are lots of other row variants that are just as effective without having to bring a heavy weight to the floor. If you have kettleballs you can do pronated bent-over rows both arms at the same.
There really is no point making an injury worse over rows imo, there are so many and there are a metric shit load of lifters that train for strength who do all their rowing bb'ing style, so again, this isn't all that detrimental since we don't have deads in the rotation.
Single arm supinated pull downs and single arm seated rows REALLY get my back going, and don't hurt your lower back at all!
It's not a BAD idea, but I don't like doing things like that for myself as I like to be around 100% for each lift, especially for my weak group, biceps. You can superset bis and tris together pretty easily, traps might feel a bit weird in the mix...What do you think of doing your biceps, triceps and traps protocol like you laid out as a giant set at the end of each of these days? WC said every day is good and I agree. Maybe change up the order and play with different pauses and drop sets and swap exercises every now and then.
Like triceps press downs, followed by preacher curls, followed by shrugs, rest and repeat.
It's not a BAD idea, but I don't like doing things like that for myself as I like to be around 100% for each lift, especially for my weak group, biceps. You can superset bis and tris together pretty easily, traps might feel a bit weird in the mix...
Shouldn't take anywhere near that long, I'd guess an hour to and hour and 15 max.I was thinking to save time, but I don't even know how long these sessions will take yet. I'll wait and see and try doing them individually if possible. I'm used to 2 1/2 hour PL sessions and rushing the accessories at the end.
Shouldn't take anywhere near that long, I'd guess an hour to and hour and 15 max.
Well just politely tell them to fuck off till you are done training, lol. You aren't at the gym to socializeYeah, I agree. I need to get used to keeping a quicker pace, too. Tuesday people kept talking to me about my meet over the weekend and it took forever.
Well just politely tell them to fuck off till you are done training, lol. You aren't at the gym to socialize![]()
Haha nice, so that your fan club didn't get in your way todayI was in and out a lot quicker today.
Weighed in at 207lbs this morning.
Dumbbell rear delt flyes 3x20 with 10's with a pause at the top each time
Incline dumbbell press 3x12 with 75's
Dumbbell lateral raises 3x10 with 15's
Good mornings 3x5 with 185
Leg curls with a pause at the top 3x10 with 70
Wide pull ups 3x8
Dumbbell pullovers 3x10 with 75
Dumbbell preacher curls 3x15 with 20
Rope triceps push downs with pauses 3x15 with 70
How are you feeling with this experimental program?
I would do banded good mornings if you can instead of BB.