Okay guys,
Took your advice and went back to re-eval my "very poor" training routine. Read all the stickies in the training forum to determine a more productive plan and found a ton of great info. P-funk had posted one split in particular that I thought would be a good starting point.
I decided to go with the 3 day push\pull plan although, later on I may go with the 4 day full body only because I prefer working each body part more than once a week. For now, the new plan will be:
Day1 Upper push, day2 Legs and day3 upper pull with a day off between and weekends off.
The exercises I chose will be: Flat presses, incline or decline presses, Military press(bb then db), skull crushers and dips for the upper push.
Front squats, deadlifts and standing calves for the legs.
Bent rows, pull ups and chinups for the upper pull.
The rep range will be in the 6-12 and I will periodize the sets from week to week.
I have just a few questions if you guys don't mind helping me out?
Do I pyramid the weight or leave it at whatever I start with?
For example, yesterday I did day 1 and I was able to stay in my rep range for the first 2 sets but the third I couldn't get out 6 reps. Not to mention I wasn't used to doing shoulders after chest so I had to drop my weight to get to 10 reps on the military press, but again, into the third set, I couldnt get the reps out. So do I knock off 5 pounds after each set to hit the rep range or just keep the weight the same and accept the half assed 3rd set?
Also, Gazhole suggested the following periodization:
Week 1 - 3x10
Week 2 - 4x10
Week 3 - 5x10
Week 4 - 3x5
Week 5 - 4x5
Week 6 - 5x5
I like this and plan on putting it in, but just to be clear, I'm lowering the volume in week 4, upping the weight and the rep range. Correct?
I appreciate you guys offering your advice. If you see any holes in this new routine, please share before I waste another 3 weeks of training.
Thanks!
Took your advice and went back to re-eval my "very poor" training routine. Read all the stickies in the training forum to determine a more productive plan and found a ton of great info. P-funk had posted one split in particular that I thought would be a good starting point.
I decided to go with the 3 day push\pull plan although, later on I may go with the 4 day full body only because I prefer working each body part more than once a week. For now, the new plan will be:
Day1 Upper push, day2 Legs and day3 upper pull with a day off between and weekends off.
The exercises I chose will be: Flat presses, incline or decline presses, Military press(bb then db), skull crushers and dips for the upper push.
Front squats, deadlifts and standing calves for the legs.
Bent rows, pull ups and chinups for the upper pull.
The rep range will be in the 6-12 and I will periodize the sets from week to week.
I have just a few questions if you guys don't mind helping me out?
Do I pyramid the weight or leave it at whatever I start with?
For example, yesterday I did day 1 and I was able to stay in my rep range for the first 2 sets but the third I couldn't get out 6 reps. Not to mention I wasn't used to doing shoulders after chest so I had to drop my weight to get to 10 reps on the military press, but again, into the third set, I couldnt get the reps out. So do I knock off 5 pounds after each set to hit the rep range or just keep the weight the same and accept the half assed 3rd set?
Also, Gazhole suggested the following periodization:
Week 1 - 3x10
Week 2 - 4x10
Week 3 - 5x10
Week 4 - 3x5
Week 5 - 4x5
Week 6 - 5x5
I like this and plan on putting it in, but just to be clear, I'm lowering the volume in week 4, upping the weight and the rep range. Correct?
I appreciate you guys offering your advice. If you see any holes in this new routine, please share before I waste another 3 weeks of training.
Thanks!