MESO-Rx
Anabolic Steroids
posterior chain specialization
- Thread starter monsoon
- Start date
This is what I do for lower body. I'll break it up into loading and deloading phases. You can't copy what I do without a good deload:
Loading: (3-5 weeks)
Wednesday:
1.) Max Effort movement: Work up to a 1 rep max on some kind of squat, goodmorning, or deadlift. I use a different movement every week.
2.) Olympic Squats: 2 sets of 5 reps. The first week is fairly conservative, but I add 5-10 pounds every week. The 3rd or 4th week I'll be using heavier weights than I've ever used (a personal record).
3.) Good mornings: 5x5 (weights go up like in #2)
4.) Reverse Hypers (Or pullthroughs): 5x8
5.) Abs: 5x8
6.) Calves: 4x10
7.) Side bends: 5x8
8.) Curls: 2x whatever
Sunday:
1.) Dynamic Effort Box Squat with bands: 8x2
2.) Speed deadlifts: 6x1
3.) Seated Goodmornings: 5x8
4.) Barbell shrugs: 4x10 clean grip, 1x10 competition grip
5.) Abs: 5x8
6.) Calves: 4x10
7.) Side bends: 5x8
For all movements except max effort or dynamic effort movements, start conservatively the 1st week, and add 5-10# until you reach new personal bests by week 3 or 4.
Deloading: 3-4 Weeks
Weds:
1.) Max Effort movement: Work up to a 1 rep max on some kind of squat, goodmorning, or deadlift. I use a different movement every week.
2.) Good mornings: 3x3 (weights go up like in loading phase)
3.) Reverse Hypers (Or pullthroughs): 3x5
4.) Abs: 2x5
5.) Calves: 2x5
6.) Side bends: 2x5
7.) DB shrugs: 2x5
8.) Curls: 2x whatever
Sunday:
1.) Dynamic Effort Box Squat with bands: 8x2
2.) Speed deadlifts: 6x1
3.) Seated Goodmornings: 3x5
4.) Barbell shrugs: 2x5 clean grip, 1x5 competition grip
5.) Abs: 2x5
6.) Calves: 2x5
7.) Side bends: 2x5
8.) DB shrugs: 2x5
Keep pushing the weights up throughout the deloading phase. By the end of the deloading phase, you should be hitting new personal bests on all lifts for the given rep/set ranges.
Kinda involved, does that all make sense?
Loading: (3-5 weeks)
Wednesday:
1.) Max Effort movement: Work up to a 1 rep max on some kind of squat, goodmorning, or deadlift. I use a different movement every week.
2.) Olympic Squats: 2 sets of 5 reps. The first week is fairly conservative, but I add 5-10 pounds every week. The 3rd or 4th week I'll be using heavier weights than I've ever used (a personal record).
3.) Good mornings: 5x5 (weights go up like in #2)
4.) Reverse Hypers (Or pullthroughs): 5x8
5.) Abs: 5x8
6.) Calves: 4x10
7.) Side bends: 5x8
8.) Curls: 2x whatever
Sunday:
1.) Dynamic Effort Box Squat with bands: 8x2
2.) Speed deadlifts: 6x1
3.) Seated Goodmornings: 5x8
4.) Barbell shrugs: 4x10 clean grip, 1x10 competition grip
5.) Abs: 5x8
6.) Calves: 4x10
7.) Side bends: 5x8
For all movements except max effort or dynamic effort movements, start conservatively the 1st week, and add 5-10# until you reach new personal bests by week 3 or 4.
Deloading: 3-4 Weeks
Weds:
1.) Max Effort movement: Work up to a 1 rep max on some kind of squat, goodmorning, or deadlift. I use a different movement every week.
2.) Good mornings: 3x3 (weights go up like in loading phase)
3.) Reverse Hypers (Or pullthroughs): 3x5
4.) Abs: 2x5
5.) Calves: 2x5
6.) Side bends: 2x5
7.) DB shrugs: 2x5
8.) Curls: 2x whatever
Sunday:
1.) Dynamic Effort Box Squat with bands: 8x2
2.) Speed deadlifts: 6x1
3.) Seated Goodmornings: 3x5
4.) Barbell shrugs: 2x5 clean grip, 1x5 competition grip
5.) Abs: 2x5
6.) Calves: 2x5
7.) Side bends: 2x5
8.) DB shrugs: 2x5
Keep pushing the weights up throughout the deloading phase. By the end of the deloading phase, you should be hitting new personal bests on all lifts for the given rep/set ranges.
Kinda involved, does that all make sense?
Last edited:
yes, it makes sense.
I have never really done any single rep work before though, so I have no idea what I should be using. I don't have acess to a reverse hyper, but I can turn around on my GH raise and use a db. Also, I will have a box in a couple weeks, but no bands. When you say curls on Wenesday, are you talking about arm curls? I haven't done any bicep work in 6 mos.
I have never really done any single rep work before though, so I have no idea what I should be using. I don't have acess to a reverse hyper, but I can turn around on my GH raise and use a db. Also, I will have a box in a couple weeks, but no bands. When you say curls on Wenesday, are you talking about arm curls? I haven't done any bicep work in 6 mos.
monsoon said:
This is a good way to max on a movement you can do 350 pounds on:
(setsXrepsXweight)
2x5x45
1x3x135
1x3x205
1x3x225
1x3x275
1x1x295
1x1x315
1x1x335
1x1x345
1x1x355 PR (personal record)
Bands are pretty cheap to buy, but if you don't want to, thats fine. You can find them at www.elitefts.com if you choose to buy them.
Yes, I meant arm curls. You don't have to do them, I just like to be complete when I post my routine.
thanks freddy, I'm looking forward to it a little, maybe I'm stronger than I think. As far as bands, I have no problem picking up a set, it's just that I'm spending over a K on gym equipment this week already, I think my wife would shoot me if I said I needed something else right away. If you want to be really complete, go ahead and post the rest of your routine, I'm curious.
AnimalMass
New Member
Fred,
He's got a glute ham. He shoudl be using it a minimum of twice per week.
I do like the general layout though - although it's alot of volume.
I would make a couple minor changes, but it's really personal preference....
(MY TYPING IS IN ALL CAPS BELOW)...
He's got a glute ham. He shoudl be using it a minimum of twice per week.
I do like the general layout though - although it's alot of volume.
I would make a couple minor changes, but it's really personal preference....
(MY TYPING IS IN ALL CAPS BELOW)...
Freddy said:
AnimalMass said:
Ah, then yes, use the glute ham.
1.) Its his first time using a program like this, with this much volume, so he'll need a 4-5 week buildup. The first week or two should be really conservative.
2.) The rest is, as you said, personal preference mostly. Decide which sounds better to you.
3.) I should note, that I do DE box squats and speed pulls exactly like AM explained. I neglected to describe them when I posted them, I forget that people don't know what I'm talking about in regards to them.
4.) One thing that does stand out to me, however, is doing the GMs for a 5 rep max as an assistant move. AM and I really disagree here. I think you're better served to do 5 straight sets of 5. I've done both and this is just what I've seen.
AnimalMass
New Member
The reason I advocate the 5 rep max (and doing sets of 5 until you reach your 5 rep max) is because it's less taxing overall. Again, this comes back to your level of performance. If I hit a max effort pull, and then do 2 sets of 5 OLY squatting, and then move to 5 sets of 5 with the same weight (maybe 365 or so) for goodmornings, I would be so done that accessory work wouldn't even begin to be a thought. - I'd be on the floor laying in a pool of my own vomit.
Working up each set allows your to get good strain in, build strength, and add good post chain size, while not totally depleting you of all energy for the essential posterior chain accessory moves. - Since posterior chain work is his main goal here, I think the accessories are very, very, important.
Matt
Working up each set allows your to get good strain in, build strength, and add good post chain size, while not totally depleting you of all energy for the essential posterior chain accessory moves. - Since posterior chain work is his main goal here, I think the accessories are very, very, important.
Matt
AnimalMass
New Member
Also, that's why I don't advocate GMs in the first workout. If you do them for the DE work, that's one tough workout as well.
Matt
Matt
AnimalMass
New Member
LOL - It's 9:50pm and I'm heading to bed - lol
I'll catch you in the morning.
PS - Talked to JS today (which I'm sure is what you want to talk about) - Gonna be doing Monday: 5x5 squats, Wed: front squats 1-3rm, and Friday: DE Squats to a low box with bands.
Also, he's hooking me up with some cool Oly shoes made for the Polish National Team from the best cobbler in the country.
Matt
I'll catch you in the morning.
PS - Talked to JS today (which I'm sure is what you want to talk about) - Gonna be doing Monday: 5x5 squats, Wed: front squats 1-3rm, and Friday: DE Squats to a low box with bands.
Also, he's hooking me up with some cool Oly shoes made for the Polish National Team from the best cobbler in the country.
Matt
you two quit chatting as if I'm not here. I'll have to experiment with the good mornings. Pc is a weak point for me so I think the most I've ever done is 165 or 75 for 5x5 this was while doing Hst.
Also is there an alternative to pullthroughs when I'm training at home? I have no problem going to the gym 1 or 2 a week, but the cables are the busiest place in the gym.
Also is there an alternative to pullthroughs when I'm training at home? I have no problem going to the gym 1 or 2 a week, but the cables are the busiest place in the gym.
AnimalMass
New Member
You can do dumbell swings in place of pull throughs at home. I blieve Susan has a video of them on her site, although she does them a bit different than I do.
Matt
Matt
AnimalMass
New Member
Well, I try and do my pullthroughs about half and half, but it depends on your weaknesses. If you have weak hips and glutes, do them more with an arched back. If you have a weka back, do them more with a rounded back.
As far as how long it takes to get through the workout, it depends on how strong you are. The stronger you are (i.e. the more weight you use) then the longer it will take you due to more sets.
Matt
As far as how long it takes to get through the workout, it depends on how strong you are. The stronger you are (i.e. the more weight you use) then the longer it will take you due to more sets.
Matt
During loading phases, my workouts are between 1.5 and 2 hours. During my deloading (recovery) phases it takes between 30-45 minutes. My bench workouts are usually on the quicker side (1.5 hours or 30 mins respectively), while my squat/deadlift workouts are usually longer.
JS and I have had a long discussion on this in the past, and unless you're specifically training using the Dynamic Effort style, rep tempos and rest periods should be "natural".
What this means is that you shouldn't artificially speed up or slow down a rep, and you shouldn't unnecessarily rush through rest periods. When you perform a rep, everyone knows instinctively how qiuckly or slowerly they need to move the bar in order to get all the reps they need. Speeding them up, or slowing them down will only decrease the amount of reps you can do, and likewise decrease your loading ability.
For rest periods, always rest as long as you need to perform your next set properly. This will vary for each exercise. For instance, if you're doing squats for 5x5, you might need as much as 5 minutes rest in between sets (maybe more).
However, if you're doing a few sets of curls or calf raises, you'll probably only need 30 seconds or 1 minute.
Generally, big compound movements like squats, deads, and powercleans require more rest time, in the area of 3-5 minutes depending on your set/rep scheme.
Less demanding compound movements like bench presses, barbell rows, or chinups might require 2-3 minutes rest. Lastly of course, small or isolation type movements might require 30 seconds or a minute.
When in doubt, rest long enough to perform your next set adequately.
This is true of EVERYONE, from JS's advanced elite lifters, to the newbie just starting out.
Now, to save time, what I'll usually do is super-set some of my less important assistance work. This is the assistance work that my training partners and I affectionately refer to as, "feminine hygene". This is the pussy-ass stuff like side bends, ab work, and calf training. Stuff that no one is really excited to do in the first place, but none the less has to be done. You'll also note that this stuff is usually saved for last and is done at the end of our workouts.
Everything after movement #4 in my posted workouts is considered feminine hygene, and can be super-setted to save time. We usually combine abs and calves, because neither movement will effect the other. We rest our abs while we're doing calves, and vice versa. The same goes for DB shrugs and sidebends.
We NEVER super-set our main, meat-n-potatos, primary movements...like #1-4. These are too important to be super-setted. Super-setting them would decrease our ability to load effectively, therefore we don't.
We super-set as a way of saving time, in order to keep our workouts as condensed and efficient as possible (there are some added GPP benefits too). We DON'T super-set because we feel its a more effective way to build muscle.
This was a really long winded response to your question, but I think it covers everything.
JS and I have had a long discussion on this in the past, and unless you're specifically training using the Dynamic Effort style, rep tempos and rest periods should be "natural".
What this means is that you shouldn't artificially speed up or slow down a rep, and you shouldn't unnecessarily rush through rest periods. When you perform a rep, everyone knows instinctively how qiuckly or slowerly they need to move the bar in order to get all the reps they need. Speeding them up, or slowing them down will only decrease the amount of reps you can do, and likewise decrease your loading ability.
For rest periods, always rest as long as you need to perform your next set properly. This will vary for each exercise. For instance, if you're doing squats for 5x5, you might need as much as 5 minutes rest in between sets (maybe more).
However, if you're doing a few sets of curls or calf raises, you'll probably only need 30 seconds or 1 minute.
Generally, big compound movements like squats, deads, and powercleans require more rest time, in the area of 3-5 minutes depending on your set/rep scheme.
Less demanding compound movements like bench presses, barbell rows, or chinups might require 2-3 minutes rest. Lastly of course, small or isolation type movements might require 30 seconds or a minute.
When in doubt, rest long enough to perform your next set adequately.
This is true of EVERYONE, from JS's advanced elite lifters, to the newbie just starting out.
Now, to save time, what I'll usually do is super-set some of my less important assistance work. This is the assistance work that my training partners and I affectionately refer to as, "feminine hygene". This is the pussy-ass stuff like side bends, ab work, and calf training. Stuff that no one is really excited to do in the first place, but none the less has to be done. You'll also note that this stuff is usually saved for last and is done at the end of our workouts.
Everything after movement #4 in my posted workouts is considered feminine hygene, and can be super-setted to save time. We usually combine abs and calves, because neither movement will effect the other. We rest our abs while we're doing calves, and vice versa. The same goes for DB shrugs and sidebends.
We NEVER super-set our main, meat-n-potatos, primary movements...like #1-4. These are too important to be super-setted. Super-setting them would decrease our ability to load effectively, therefore we don't.
We super-set as a way of saving time, in order to keep our workouts as condensed and efficient as possible (there are some added GPP benefits too). We DON'T super-set because we feel its a more effective way to build muscle.
This was a really long winded response to your question, but I think it covers everything.
