), because you have 4 quad-dominant, and 2 ham-dominant exercises, just my opinion, having a unbalanced lower body can lead to problems (posture problems/injury)
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Originally Posted by mike456
I would drop the leg press for a ham-dominant exercise (if you have goals of functional strength, make it a one-leg movement like one-leg RDLS, and drop the seated press for standing
), because you have 4 quad-dominant, and 2 ham-dominant exercises, just my opinion, having a unbalanced lower body can lead to problems (posture problems/injury) |
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do some scapular stabilizer work to help prevent shoulder injuries and maintain balance around the shoulder girdle. I would put more emphasis on the posterior chain. My quads are "weak" too by gym douche standards. However, I think your posterior chain is supposed to be a lot stronger, but you wouldn't know that based on conventional gym wisdom because people train like morons. I might try to get some extra pulling movement in there somewhere. I like a lot of upper back work. I get mine in the form of doing chinups and inverted rows all the damned time. I do these exercises a lot in my circuits. I also do chinups randomly throughout the day all the time. It's a weird habit. I feel like a strong upper back is essential to handling heavier loads. |
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Originally Posted by PWGriffin
Upper2: WG lat pulls (eventually I'll do weighted pull ups) Push press Low Pulley Rows (thought about dumbell rows...but I can pull more weight than my gym has on low rep weeks) Incline DB Press . |
I like your choices , probably that will help me when i set my upper/lower routine.. 
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Originally Posted by PWGriffin
Ok, I definitely don't want to drop a pushing movement....so do you recommend adding a 5th compound pulling movement for the upper back? Or perhaps an exercise movement?
And be specific about the scapular stabilizer work...I understand what the term means but not what exercises I should use and how I should slide those in there... |
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Originally Posted by CowPimp
Scapular stabilizers as in the middle/lower traps, rotator cuff musculature, and serratus anterior. YTWLs are great. I use those a lot as part of my movement preparation. I also include exernal rotation variations in my program a lot; I think it's important since a lot of upper body exercises we do involve internal rotation. I also include scap pushups as part of my movement preparation frequently as well.
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Originally Posted by assassin
what about yates rows/seated cable rows ??
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See, some consider the sumo stance on the leg press to be hip dominant...I've honestly never tried them...I may take the advice on the OLRDL's I like those....I didn't go crazy on the posterior chain, for one, because I feel that when you squat properly for instance, it gets a lot more ancillary work...my back and glutes are pretty fired up after a few heavy sets of low squats. But I digress..... I already do a standing push press on my second upper body day...the seated dumbell press is for variety...If I dropped it, it would be for dips. |
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Originally Posted by mike456
oh ok, but yea I would either put Dips instead of the overhead press, or you can keep the overhead press, and drop the incline press for CG Bench Press, just to get something that uses the triceps more.
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Originally Posted by PWGriffin
ok, what are ytwl's?
So most of the suggestions are about movement prep and not so much the workout....great ideas...I need to warm up better and do some rotator stuff. Give some examples of exercises with external rotation. I'm a little green on the kines. stuff... If you don't mind...just slap some stuff together as to what you would do and post it up...aside from the extra little back work u do on extra days... |
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Originally Posted by CowPimp
YTWLs are shown as I do them in this article. The only difference is that I remain externally rotated during the T portion of the exercise:
http://www.t-nation.com/findArticle....5-143-training You don't have to include this stuff as movement preparation. I usually include the external rotation movements in my program. I just mentioned one possibly way of applying the stuff. Here are some external rotation variations: http://www.exrx.net/Lists/ExList/Bac...l#anchor511734 Nothing major would be changed. I would just throw in some of the scapular stabilizer stuff in the warmup or at the end of your upper body workouts, which includes anything to work the serratus anterior, scapular retractors, and/or external rotators. I would also throw in another back exercise or two. You could toss an extra back exercise on one of your lower body days if you wanted. You could also throw in some chinups or inverted rows on your non-lifting days at a decent volume but far from failure. You also don't even have to worry about it. Really your program looks fine and it's something I would personally do, but isn't necessary for everyone. |
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Originally Posted by AKIRA
I think the setup looks pretty balanced. I like it alot.
Cow, the YTWLs...what do you mean you keep the T portion externally rotated? I am having a hard time picturing it. Dyslexia. IM going nucking futs here...and if I keep it up, the fit is gonna hit the shan. |
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