Hardest workout? Anyone tried it?

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    Hardest workout? Anyone tried it?

    Hey guys,

    I'm currently experimenting with routines and made a killer one for myself. It's a 3 day total body training. I'm an ecto so I focus on compounds and short workout.

    Monday
    Squat
    Bench Press
    Deads
    Plank
    DB flies

    Wednesday

    Squat
    B.Press
    Deads
    Plank
    BB Rows

    Friday

    Squat
    B.Press
    Deads
    Leg Press
    Plank

    All exercises 3x10

    Has anyone tried anything similar? Did it work for you? I've finished first week and none of the previous workouts can compare to it. Also maybe changing it to 5x5 would be better?

    Cheers

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    No vertical pull/push movements?

    And if I were you I'd implement periodization into the program. Use the higher reps for the first two weeks or so to get acclimated to the movements, then switch to more weight, lower reps.

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    This routine is terrible and it wouldn't be hard.

    A tough type of workout would be crossfit...Try that and get back to me.
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    Looks like a solid recipe for overtraining and imbalance.

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    Quote Originally Posted by bigsahm21 View Post
    No vertical pull/push movements?

    And if I were you I'd implement periodization into the program. Use the higher reps for the first two weeks or so to get acclimated to the movements, then switch to more weight, lower reps.
    Isn't BB Rows vertical pull movement? If no then please give me an example

    I know the movements, I've been doing them in the past with 3day split program. Did chest/tri's, back/bi's and legs/delts. But now testing TBT cuz it is said to be better for ectos..

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    Quote Originally Posted by Rookeek View Post
    Isn't BB Rows vertical pull movement? If no then please give me an example
    Chin ups, cable pull downs...

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    Quote Originally Posted by rahaas View Post
    Chin ups, cable pull downs...
    Ahh... definitely no cables. Just free weights. I might change BB Rows into chin ups or pull ups. I choose Rows because it builds upper back to combine it with deads that mostly work lower back...

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    Squatting, Deadlifting, and Benching all at the same intensity 3x a week really is a sure fire way to burnout like rahaas said.

    If you want to go the full body route - something i highly reccomend - split your days up into movement patterns like vertical/horizontal or push/pull.

    E.g.

    Day 1 - Squat, Bench, Overhead Press, Lunge

    Day 2 - Deadlift, Row, Hypers, Pullups

    Cycle them 3x per week, but have the workout you repeat each week at a lower intensity the second time round.

    E.g.

    Mon + Wed = 5x5

    Friday = 2x10 + Cardio + Accessory (Grip, core, etc).
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    Quote Originally Posted by Gazhole View Post
    Squatting, Deadlifting, and Benching all at the same intensity 3x a week really is a sure fire way to burnout like rahaas said.

    If you want to go the full body route - something i highly reccomend - split your days up into movement patterns like vertical/horizontal or push/pull.

    E.g.

    Day 1 - Squat, Bench, Overhead Press, Lunge

    Day 2 - Deadlift, Row, Hypers, Pullups

    Cycle them 3x per week, but have the workout you repeat each week at a lower intensity the second time round.

    E.g.

    Mon + Wed = 5x5

    Friday = 2x10 + Cardio + Accessory (Grip, core, etc).

    I'll keep this in mind. Thanx a lot

    For now I'm staying at my experiment because I tend to believe there is no overtraining, just not enough of sleep and food

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    Quote Originally Posted by Rookeek View Post
    I'll keep this in mind. Thanx a lot

    For now I'm staying at my experiment because I tend to believe there is no overtraining, just not enough of sleep and food
    Fair enough. Please report back on how it works out...ya know if you overtrain Gaz is gonna make you smell the glove

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    Quote Originally Posted by rahaas View Post
    ya know if you overtrain Gaz is gonna make you smell the glove
    What's that glove? Special story behind it or just a saying?

    I'll keep you guys updated

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    You don't want to find out. Let's leave it at that...

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    It's definitely a case of moooooeeeeeeh.
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    Quote Originally Posted by Rookeek View Post
    I'll keep this in mind. Thanx a lot

    For now I'm staying at my experiment because I tend to believe there is no overtraining, just not enough of sleep and food
    How much training is too much training varies tremedously from person to person. Certainly adequate intake helps a ton - as does being young and male, lol. That being said, there's an old adage that it's better to be 10% undertrained than 1% overtrained.

    Good luck. Don't be afraid to deload or just not train at all for a week if your workouts start to lack their current lustre.
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    Quote Originally Posted by largepkg View Post
    You don't want to find out. Let's leave it at that...
    Ok, lol

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