Another day ,Another training split. LOOK

[roastchicken]

After a small dip in my enthusiasm for heavy lifting over the new year i am gathering momentum and getting some proper work ethic back. Can you guys give me your 2cents on what i am currently doing.

3 day split poliquin style. Torso/rest/Legs/Arms/rest - repeat
(all supersets 30-60 secs between sets except Deadlifts)

Torso
Db press 5x5 superset Bent rows 5x5
Dips 3x10 superset Seated rows 3x10
Flyes 3x15 superset face pulls 3x15

Legs
Deadlifts 5x5 (2 min rest)[conventional/trapbar]
Front squats 3x10 superset Reverse barbell lunges 3x10
Romanian Deads 3x10 superset Cossack squats 3x10(each side)

Arms
Chins (30 reps, few sets as possible) superset Weighted Dips 5x5
Preacher Curls 3x10 superset lying Tricep extension 3x10
Reverse curls 3x15 superset pushdowns 3x15

This represents a 6-8 week meso cycle, Recovery is my main goal as i want to improve fitness whilst maintaining strength. I will most likely progress onto some strength work as i have a set of chains in the pipeline.

Thanks 4 taking time., RC

 

[MAC24/7]

nomore of those supersets bro we dont wanna strain are arms bro

 

[roastchicken]

is this an attempt at sarcasm MAC ??? Please elaborate.

 

[PushAndPull]

I probably would replace the reverse curls with the peg grip pull-ups.

 

[theCaptn']

nomore of those supersets bro we dont wanna strain are arms bro

. . . comments from IM's self-appointed BSN rep

 

[roastchicken]

why bother training hard when you could just supplement with BSN??

 

[roastchicken]

I probably would replace the reverse curls with the peg grip pull-ups.

Do you mean a pull-up where you use a pinch grip? if so this would be extremely tough as they would a. follow chins and b. i weigh 225lbs.
but thanks for the suggestion- is it just a grip orientated thing cos my reverse curls were aimed at hitting the brachialis/brachioradialis +i use thick grips mostly ,i train grip periodically using plate pinches.

rc

 

[fyredup1286]

push/pull/upper/lower. Splits work much better set up that way

 

[PushAndPull]

This is bascially what i meant.

YouTube Video

Sort of like doing pull-ups on a peg board.
I haven't found anything that hits the brachialis/brachioradialis as well. Although I would put reverse curls as second and hammers third. Since you would have already pre-exhausted your back/bi's with chins you will really focus on the brachialis/brachioradialis.

 

[CowPimp]

Looks pretty solid to me assuming you are looking to put on size, and potentially some strength too. I would incorporate a deload week every 4-12 weeks depending on your training status, rest, nutrition, stress, and how often you approach/hit muscular failure.

 

[MAC24/7]

na just sayin supersets are not meant for all that kinda like a once in a month type of thingy

 

[roastchicken]

na just sayin supersets are not meant for all that kinda like a once in a month type of thingy

The whole purpose of training is basically adaptation. adapting to a stimulus, how the hell you ever gonna adapt to something 'like a once in a month type of thingy'.

Next time you you feel the need to pipe up with some supremely ignorant comment please refrain! some poor fool might pay attention.

RC

 

[MAC24/7]

back barbell rows and back machines all day then

 

[MAC24/7]

you there dude?

 

[CowPimp]

na just sayin supersets are not meant for all that kinda like a once in a month type of thingy

Depends on what kind of supersets he's doing. If he's pre-exhausting with the first exercise and hitting muscular failure on one or both of the exercises with no rest in between, then I agree. If he's talking about doing an exercise to near failure, resting, and doing the same thing with the next movement, resting, and repeating, then that's totally valid to do regularly.

 

[roastchicken]

Thanks for the replys,

i have been hitting the above workout for the last 3 weeks, it has helped a lot in terms of my muscular endurance with the quick turn around between sets.

I had intended on doing another week but i have moved onto poliquin's German body comp. for those that know it is cruel mistress and is definitely a step up in intensity

RC