Big G's next 3 months. Horizontal-Legs-Vertical. Thoughts? [Forum Archive]

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Big G's next 3 months. Horizontal-Legs-Vertical. Thoughts?

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Posted by: Big G

Horizontal

1. Flat BB bench
2. T-Bar machine
3. Incline DB Press
4. Chins (using row handle over bar)
5. Cable Xover
6. Push ups s/set with
7. Supine Rows

Legs

1. Weighted hanging leg raises
2. Weighted decline situps
3. Squats
4. Good Mornings
5. Sumo Deadlifts
6. Smith calf raise

Vertical

1. Weighted wide-grip pullups
2. Standing Military Press
3. Upright BB Row
4. BB Shrugs
5. Weighted Dips
6. Cable close-grip pulldown
7. Reverse pec-deck (rear delts)

12 week program. Progressive overload thoughout.

AND... FOR CARDIO...

Circuit training.

WARMUP - 5mins on treadmill @6mph, i.e. ½mile. HR 110->145.

1) Elliptical Running (level 10)
1min fwd - as fast as possible. HR 145->165.
1min bkwrd - as fast as possible. HR 165->175 (+leg burn!).

2) Static Row (level 10):
1min standard pace. HR 175->155
1min as fast as possible. HR 155->170.

3) Stationary Bike (level 10):
1min standard pace. HR 170->150.
1min as fast as possible. HR 150->170.

4) Stair Climber:
1min standard pace (level 5). HR 170->160.
1min as running up stairs (level 10). HR 160-180.

REST: 1min (Suck air!).
REPEAT: Three times. 10min circuit (incl. 15 seconds to change machines).

.

Mon:Horizontal
Tues:Legs
Wed

ff
Thurs:Cardio
Fri:Vertical
Sat/Sun:Home DIY.

So... Whadya reckon?

Sound like a pretty reasonable 3mo plan to you?

Posted by: vortrit

What kind of periodization are you going to be using? What are your goals?
I don't understand this (Chins - using row handle over bar) either. Chins are a vertical movement. Maybe you could do side laterals or something instead. Anyone else?

Posted by: Big G

Yeah. Agreed. I twisted it all around a little bit eventually. Chins (w/row handle) went to vertical day and pec-deck(rear-delts) went to horizontal day. CG cable pulldowns went away. Still debating what to exactly to add in their place, but I'll have it all ironed-out in my journal before the wekend's out, I'm sure.

Thx for feedback anyway. Appreciated.

G.

Posted by: P-funk

same exercises for the entire three months?

Posted by: Big G

Quote:

Originally Posted by P-funk

same exercises for the entire three months?

Was thinking so. 12 workouts. Bad idea?

Posted by: Big G

OK, OK. I get it already. 3mo = far too long. Done some additional reading on the subject since my post earlier. 4 weeks, much better, right? Constantly changing/rearranging.

Got it.

Sorry - gotta start somewhere, right? Doing my best to learn. Reading a lot (believe it or not!

)

Posted by: vortrit

I'm pretty good about changing up my exercise selection. It's going to be a bit harder with vertical/horizontal. I generally make a template and work around it.

Posted by: vortrit

For example, you could do t-bar rows, but next time do cable row, and next time, bent over rows, and next time dumbbell rows.

Posted by: Big G

Whether you stick with a vertical-legs-horizontal split and change the exercises, or just change everything (e.g. to full-body) I gather it's best to make those kinds of changes every 4 weeks or so, not every 3mo, like I'd said originally.

I wonder where I got that 3mo time-frame from. Something I've read somewhere, that's for sure.

I'm happy to change it more often. In fact every time I learn something new it's always good news. From the time I was told if I wanted to lose weight I'd need to eat a lot eat more often until now, every time I learn something I'm happy with what I hear!

Posted by: Witchblade

I could make programs which have the same exercises for a year. Depends on your goals and the rest of your program.

Posted by: Big G

Quote:

Originally Posted by Witchblade

I could make programs which have the same exercises for a year. Depends on your goals and the rest of your program.

Goal = Bulk.
Program = Weight training, cardio, clean diet (& stretching... to come).

The rest?

Posted by: Witchblade

The forms of variation and periodization can be whatever you want, basically. You could switch exercises, but you could also change split, rep methods (eg. rest-pause), intensity, etc.

Powerlifters, for example, don't often, if ever, leave the big 3 out of their program. You can go a lóng way with just some basic compound exercises.

Mind, I'm not saying switching is a bad idea. Just saying there are a lot of options, of which switching exercises is generally speaking a good one.

Posted by: Big G

OK. Thanks.

I've heard that initially, with any new progtram, your body goes through usual neural adaptations to meet the new demands. With that said, is 4 weeks enough for a new split (for example), or should/could I give it longer?

I must've heard something from someone about 3mo being optimal, but after Cowpimps "same exercises throughout?" comment, I lost confidence in that and started thinking for myself.

How often do most experienced bodybuilders change their routine? Any idea?

w/thx,
G.
PS. I'm all about compound movements. Check my journal. I've been paying attention (you told me all that 4-6mo ago via PMs - Thx for that too!)

PPS. I'm 23lb up from March and I swear it's not body fat. My abs still look damned similar to how they looked like in March anyway. 23lb is way more than I could've ever hoped for. I'm left wondering if I was just a skinny mesomorph! My wife's freaked about the change. It's significant. It's been compound exercises all the way.

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Big G's next 3 months. Horizontal-Legs-Vertical. Thoughts?

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