Thread: Hardest workout? Anyone tried it?

Originally Posted by Gazhole

A basic program i did before was similar to the one i posted early on in this thread, and it progressed from week to week. The friday workout was always 2-3 sets of 10 with accessory work, but the monday and wednesday workouts progressed week to week:

Week 1 - 3x5
Week 2 - 4x5
Week 3 - 5x5
Week 4 - 2x5 (Increased weight.)

Then repeat again, the next cycle using your new PR weight. This is periodization. You are planning what you're going to do (get stronger), and you do it by planned increases throughout the training cycle.

Just my take on a simple fullbody workout program, using the 5x5 rep range. You increase volume to get some hypertrophy, then drop the volume and increase the weight, then do it again.

"Better" is a very subjective word, and changes depending on goals, ability, training experience, and the program itself.

I will read about periodization and might use this in th future.
Thanx

Originally Posted by Rookeek

BB Rows doesn't count as pulling?

Yes, but you have 3 sets of 10 of one movement for the entire week. It's not very well balanced with your other upper body movement patterns. I didn't suggest zero, but an insufficient number of pulling movements. It is almost always safer to do extra pulling vs an inadequate amount.

What set/rep scheme you'd suggest for squats and deads? Saying I'm silly is not constructive criticism. (No offense, CowPimp..)

I suggested the same scheme three times a week was silly. So, what is the converse of that? Changing the set/rep scheme. There is actually nothing wrong with doing some of those movements three times a week so long as you appropriately alter the training variables. With that said, I wouldn't do both squats and deadlifts three times a week regardless. If you feel like you must, then one day should be a different level of volume/intensity, and another day should probably be some kind of deload in terms of volume, intensity, or probably both.

If you look at squats in Bill Starr's 5x5 program for example, there is a day that emphasizes strength and has you work up to a 5RM. There is another day that emphasizes volume and requires you to do 5x5 using the same weight throughout all the sets. Finally, there is a deload where you do 20% less weight from your 5x5 weight (I think it is...).

Very well said

Originally Posted by Gazhole

Arnold is a genetic freak and was on massive amounts of performance enhancing drugs. The same can be said for every pro bodybuilder. Don't forget that training is also ALL they do, their life and profession is building muscle, so they can devote 24 hours a day to that end.

People like you and me are not genetically gifted, aren't on steroids, and have jobs/university/school/every day jobs to attend to aswell. We also have limited budgets in terms of food.

As for nobody having done it, what makes you think a 3x a week fullbody workout at one set rep range is really that uncommon?

Originally Posted by CowPimp

Yes, but you have 3 sets of 10 of one movement for the entire week. It's not very well balanced with your other upper body movement patterns. I didn't suggest zero, but an insufficient number of pulling movements. It is almost always safer to do extra pulling vs an inadequate amount.




I suggested the same scheme three times a week was silly. So, what is the converse of that? Changing the set/rep scheme. There is actually nothing wrong with doing some of those movements three times a week so long as you appropriately alter the training variables. With that said, I wouldn't do both squats and deadlifts three times a week regardless. If you feel like you must, then one day should be a different level of volume/intensity, and another day should probably be some kind of deload in terms of volume, intensity, or probably both.

If you look at squats in Bill Starr's 5x5 program for example, there is a day that emphasizes strength and has you work up to a 5RM. There is another day that emphasizes volume and requires you to do 5x5 using the same weight throughout all the sets. Finally, there is a deload where you do 20% less weight from your 5x5 weight (I think it is...).

Now we're talkin!

Small update about workouts. First week was tough... I'd come back home and be very exhausted and sleepy. Like never before. On friday I wasn't able to finish workout so I did only Big Three.. Yesterday I did full workout again and it felt great. I upped my weights at squat and deads but had to keep the same weight for bench presses. Today I feel very nice, no soreness, no back pain... More updates on weekend.