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- Thread starter Tim1985
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In addition to what Flathead said:
What is the purpose behind all the supersetting? You would be well served spending a bit more time at higher intensities.
I will switch to standing military press, I have been hitting Hams and Quads on separate days for a while now, I like keeping them separate anyways so I guess I could change it back. Thanks man
I got these routines out of a book I bought years ago, its set up this way. Thanks for the input, I am going to heed Flats advice.
When are you looking to fire up a new routine? I'm just curious to see if we have a couple of days to work it over some?
I wanted to start today(Im about an hour away from lifting actually lol). Im up for something new
"Hugo Rivera's Hardgainers Handbook" I learned alot from it when I first started lifting seriously.
Definitely, Im gonna hit Mondays prescribed work out today though. If you have any input on the setup please share
That's fine, you can do that routine this week and and go from there. Here would be an example of a split with BBing/strength in mind. Marat feel free to chime in as needed! I just reccomended this same setup to Kirk B.
Day 1
Standing Military Press 5*5
Accessory Work
- Shoulders/Chest( i.e. "weighted" dips, db military, db incline, etc.) 5*6-8
- Lats/Upper Back( i.e. "weighted" chins, db rows, lat pulls, face pulls, shrugs, etc.) 5*6-8
- Tris (i.e. skull crushers, close grip bench, db overhead extensions, etc.) 5*8-10
Day 2
Squat 5*5
Accessory Work
- Low Back (i.e. good mornings, "weighted" back raises, "weighted ham/glute raises, etc.) 5*6-8
- Quads (i.e. hack squats, front squats, hipsled, etc.) 5*6-8
- Calves 5*8-14 < Heavy
- Abs 5*12-20 < Weighted
Day 3
Chest (bb flat) 5*5
Accessory Work
- Shoulders/Chest( i.e. "weighted" dips, db military, db incline, etc.) 5*6-8
- Lats/Upper Back( i.e. "weighted" chins, db rows, lat pulls, face pulls, shrugs, etc.) 5*6-8
- Tris (i.e. skull crushers, close grip bench, db overhead extensions, etc.) 5*8-10
Day 4
Deads (traditional) 5*5
Accessory Work
- Low Back (i.e. stiff leg deads, "weighted" back raises, "weighted ham/glute raises, etc.) 5*6-8
- Quads (i.e. hack squats, front squats, hipsled, lunges, etc.) 5*6-8
- Calves 5*8-14 < Heavy
- Abs 5*12-20 < Weighted
Day 5 (optional)
Accessory Work < Here's where you can do some small iso work i.e biceps, grip, flush abs, etc.
Don't get caught up in a ton of bicep iso work. If you get after these compound core movements, your pipes will grow 2x of what you would get from over dune iso work.
You can play around with your rep ranges on your core movements by simply adjusting your weights. Just keep it heavy. It's not a very fancy routine, but it's effective.
Flathead
Monday Chest/Back
Modified Compound Superset # 1
Incline BB Press 5 x 5 90 seconds rest
Close Grip Chins 5 x 5 90 seconds rest
Modified Compound Superset # 2
Chest Dips 5 x 5 90 seconds rest
Pull up to front(wide grip) 5 x 5 90 seconds rest *Subbed w/ Wide grip Pull downs(was feeling weak on this lift today)
Bent Knee Deadlifts(wide stance) 5 x 5 90 seconds rest
I added 3 sets of Bent E-Z Bar rows just to burn my back out some more.
Modified Compound Superset # 1
Incline BB Press 5 x 5 90 seconds rest
Close Grip Chins 5 x 5 90 seconds rest
Modified Compound Superset # 2
Chest Dips 5 x 5 90 seconds rest
Pull up to front(wide grip) 5 x 5 90 seconds rest *Subbed w/ Wide grip Pull downs(was feeling weak on this lift today)
Bent Knee Deadlifts(wide stance) 5 x 5 90 seconds rest
I added 3 sets of Bent E-Z Bar rows just to burn my back out some more.
I liked this session today, Im not sure if I followed it correctly or not. I did not super set each movement. For example: I did 5 sets of Incline bench and then 5 sets close grip chins with 90 seconds rest between sets... versus doing 1 set Incline Bench and then 1 set close Grip chins and repeating 5x.
Consider moving your deadlifts to another day, similar to how Flat has it drawn up. It's a priority movement and you wouldn't be able to get the most out of it after being exhausted by the movements that you currently have preceding it.
At what intensity are you doing your bench, squat, deadlift, and press?
Also, why the specific rest intervals?
At what intensity are you doing your bench, squat, deadlift, and press?
Also, why the specific rest intervals?
Don't be afraid to switch up your accessory work from week to week. I'd tell you that you could add in another accessory here & there on any given day, but if your going heavy chances are you'll have nothing left in the tank. It's not quantity, it's quality ( I just sounded like a fucking car salesman). < I'm out
This routine is from that book Ive been following by Hugo Rivera, the rest periods are set up like that by him. Are the rest periods too long?
Im trying to go as intense as I can, within reason... I work out alone in my garage lol. Ive got limited equipment, here is what Ive got to work with:
Cheap Squat Rack
Adjustable Bench
Pull up bar
Dip Bars
Preacher Curl Pad
BB's
Spin lock DB's
E-Z Bar
Home Made Pulley System(only really works for pull down movements though)
And a bunch of free weight (need more soon though)
LMAO! You did sound like a used car salesmen, but dammit it is the truth! That is something Ive learned over time as well, sometimes less = more if you do it properly.
Here is Hugo's Rivera's Training methodology for the split I posted:
You will target and train each body part once a week using modified compound super sets. In this phase you will train all your muscles by pairing them with their antagonistic counterparts. Research indicates that pairing opposing muscle groups together increases recruitment of the muscle fibers.
We will largely use 5x5, popularized back in the 1950's by Mr. Universe Reg Park(Arnold Idol). In this method, you choose a weight that allows you to perform 5 perfect reps. Your goal is to complete all sets with the same weight at 5 reps. Once you can complete all 5 sets with perfect reps, you increase the weight at the next work out.
You will target and train each body part once a week using modified compound super sets. In this phase you will train all your muscles by pairing them with their antagonistic counterparts. Research indicates that pairing opposing muscle groups together increases recruitment of the muscle fibers.
We will largely use 5x5, popularized back in the 1950's by Mr. Universe Reg Park(Arnold Idol). In this method, you choose a weight that allows you to perform 5 perfect reps. Your goal is to complete all sets with the same weight at 5 reps. Once you can complete all 5 sets with perfect reps, you increase the weight at the next work out.
Flathead, keeping the accessory movements static until one plateaus allows one to make adjustments to get through that plateau. By making constant changes, it becomes difficult to recognize which movement 'works' for each particular lifter. For example, if a lifter does a lot of dips and then realizes that progress on their bench press is coming to a halt, they may be able to switch to a movement that isn't so comprehensive -- if the bench starts to go back up, they may realize that too many dips impair the ability for their chest and triceps to recover. They may want to switch to a movement that may isolate more and then reevaluate their progress. It works for all the movements -- one may find that a certain pulling variety has lost some effectiveness in their deadlifting progress -- by substituting out, say, a barbell row for a unilateral dumbell row, they may notice their grip and overall pulling strength increase.
By changing accessories on a weekly basis, it may be far more difficult to make adjustments.
Do you have any thoughts on that?
I certainly recognize that assessing rest requirements is a measure of progress (i.e. the less rest one requires to perform a given moment, the stronger they are relative to the longer interval).
However, as our resident car salesman touched upon, quality is important. If 90 seconds is sufficient rest for you to perform a 5x5 at 85% of your 1RM, then by all means, go for it.
It just wouldn't be advisable to sacrifice the ability to generate maximal force for the sake of a arbitrary rest interval.
Bottom line: Take the least amount of rest required to get the job done. It may be 30 seconds or it may be 10 minutes.
I don't disagree with any of that. But I don't think some variety in the accessory department will make or break one's routine. I probably should of choose my wording a little better (& gave examples) when I referred to rotating in various accessories, with minimal adjustments in mind. I'm talking the difference of doing a back raise one week & a glute/ham raise the next or a hack squat one & a front squat the next.
I think it also keeps things interesting and not so repetitious week after week.
Kleen
Board Rep
Tim that back and forth almost super setting technique is called antagonistic sets, the idea with the rest periods is that your body may only get 90 seconds of rest between sets but the actual body part gets 3 minutes rest by doing them staggered. This is the solution to someone wanting to rest the muscle as much as possible while still getting in a decent amount of volume in a shorter period of time than traditional power training. Kind of a body building meets power lifting conglomeration. You will grow from it and gain some conditioning following it at that rate while still being able to lift heavy. However Flat's workout was very good as well. I like how he paired things up and used compounds as accessories. Marat you sound like a sharp guy too. Definitely got some quality over here helping you out Tim!
Hmmm.. now this program is starting to make some sense actually. I guess I'll try it out for a few weeks and see how it goes I guess. I still like the outline Flat layed out, its definitely something I could work with. I will see how this goes first I guess, after all I have been following this program for 13 weeks now and I am happy with the results thus far so I should at least give this segment of the program a trial run.
Thanks for the clarification Kleen, those antagonistic sets sounds interesting. Curious to see how I respond
All these little changes and reorganizations do perhaps clean up the overall process and may provide a foundation that can allow for changes done though road. Ultimately though, it comes down to putting in the time and working hard. Basically any routine that is reasonably logical will yield solid results if enough effort is put into it.
Damn that stings, I didn't say "used" car salesmen!
Marat does know his shit (quite a bit more than me, actually)!! I'm all about the compound movements, even for accessory work. I always want the best bang for the buck. Thanks for the shout out.
Kleen
Board Rep
Yeah he seems like a coach or experienced trainer of some sort. That type of attention to detail comes in very handy and it is good to see others still use it. I think that what he said regarding using exercises as controls as if our body was one great big experiment (it kind of is) works great. However I also think that once a seasoned vet you begin to learn which exercises do the most for you. As you can tell by looking I do mostly body building, and have never strayed into the power lifting. I wasn't in football long enough to really be exposed to it in High School. Now I wish I would have but I have always been more of a 6-8 rep range lifter. So I at least still have some quality density. The high volume I am doing on this run is beating me to death, and I am ready to increase intensity and back off on frequency a little bit. Will be a nice change of pace.
Tuesday Delts/Calves/Upper Abs
Modified Compound Super Set # 1
Seated Military Press 5 x 5 90 seconds rest
Upright Rows 5 x 5 90 seconds rest
Modified Compound Super Set # 2
Calf Raises 5 x 5 90 seconds rest
Tibia Raises 5 x 5 90 seconds rest
Crunches 5 x 5 90 seconds rest
I actually liked this work out as well. On the second modified super set I just super-set all of it, I didn't wait the 90 second rest periods cause I didn't feel like I needed it.
Modified Compound Super Set # 1
Seated Military Press 5 x 5 90 seconds rest
Upright Rows 5 x 5 90 seconds rest
Modified Compound Super Set # 2
Calf Raises 5 x 5 90 seconds rest
Tibia Raises 5 x 5 90 seconds rest
Crunches 5 x 5 90 seconds rest
I actually liked this work out as well. On the second modified super set I just super-set all of it, I didn't wait the 90 second rest periods cause I didn't feel like I needed it.
