Anyone want to Help Kenwood?

[kenwood]

No, like I said....I did a total upper body because I mis read the original split.

Workout 1, 2 and 3 is just like it sounds......

mon- push (workout 1)
tues- pull (wokrout 1)
wed- off
thurs- legs (workout 1)
fri- off
sat- push (workout 2)

etc....

o okay i get ya

 

[kenwood]

now all i need to do is fill in exercises? since ur post about workout 1,2and 3 has sets and reps?

 

[kenwood]

hello?????

 

[P-funk]

now all i need to do is fill in exercises? since ur post about workout 1,2and 3 has sets and reps?

Something like this:

I will list the movement plane they are focusing on so that you can see the balance around the shoulder and hip joints:


push
bench press (horizontal)
DB shoulder press (vertical)
dips (horizontal.....lean you chest forward a little)
incline DB fly (vertical)

2 horizontal and 2 vertical pushes

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec


pull
bent over BB row (horizontal)
WG pull up (vertical)
CG cable row (horizontal)
pullover (vertical)

2 horizontal and 2 vertical pulls (same numbers as the pushes)

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec



legs
squat (quad domintant)
RDL (hip dominant)
lunge (quad dominant)
hyperextensions (hip domintant)

2 quad dominant and 2 hip dominant

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec


does that help?

 

[kenwood]

Something like this:

I will list the movement plane they are focusing on so that you can see the balance around the shoulder and hip joints:


push
bench press (horizontal)
DB shoulder press (vertical)
dips (horizontal.....lean you chest forward a little)
incline DB fly (vertical)

2 horizontal and 2 vertical pushes

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec


pull
bent over BB row (horizontal)
WG pull up (vertical)
CG cable row (horizontal)
pullover (vertical)

2 horizontal and 2 vertical pulls (same numbers as the pushes)

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec



legs
squat (quad domintant)
RDL (hip dominant)
lunge (quad dominant)
hyperextensions (hip domintant)

2 quad dominant and 2 hip dominant

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec


does that help?

help what?!?..i dont even know what u r talkin about except for the workout 1,2and 3 sets and reps

 

[P-funk]

help what?!?..i dont even know what u r talkin about except for the workout 1,2and 3 sets and reps

I just gave you a sample workout....exercises...sets .....reps....rest interval. Don't you see it? Are you blind and dumb?

 

[CowPimp]

Push:
Bench Press 5x5 - Overhead Press 5x5 (Alternate each push session)
Overhead Press 4x8 - Bench Press 4x8 (Alternate each push session)
DB Incline Press 3x10
Dips 3x10
Overhead DB Extensions 2x12

Pull:
Bent Rows 5x5 - Chinups 5x5 (Alternate each pull session)
Chinups 4x8 - Bent Rows 4x8 (Alternate each pull session)
Pulldowns 3x10
Face Pulls 3x10
Bicep Curls 2x12

Legs:
Deadlifts 5x5 - Squats 5x5 (Alternate each leg session)
Squats 5x5 - Deadlifts 5x5 (Alternate each leg session)
Lunges 3x10
Hamstring Curls 3x10
Situps 3x12
Russian Twists 3x20

Do it.

 

[P-funk]

you didn't like mine.

 

[kenwood]

i'm helpless

 

[P-funk]

that is because you have a problem with reading comprehension.

 

[kenwood]

i think soo

 

[kenwood]

i dunno what that even means

 

[P-funk]

there is nothing to know. You needed you hand held and we held it. You have two programs to choose from up there. Now all you have to do is use one of them.

 

[Milkyway777]

would you consider a push/pull routine "better" than a mucle group per day routine?

 

[P-funk]

would you consider a push/pull routine "better" than a mucle group per day routine?

absolutly!

The problems with muscle group routines is that people treat exercises like bench press and overhead press as isolation exercises when they are anything but. The human body was not built to function as seperate units but rather as a whole. It would make sense to train it that way to build even strength and maintain joint integrity. Unbalanced programs such as body part training increases the risk of injury because people try and focus on things l like isolating certain areas. This creates imbalances around the joints.

 

[P-funk]

here was something I posted on another board:

Training movements or even movement planes (horizontal push pull, vetical push pull, quad dominant, hip dominant, etc..) is in my opinion a much more methodical way of training. I put very little emphasis on my single joint work. The multi joint exercises need to be the prime focus.

Another point about training single bodyparts that I think gets over looked a lot (also a good case for training movement planes) is that when you train body parts it is broken into 5 days of training:

chest
back
legs
shoulders
arms

looking at that I see....

shoulders
shoulders
legs
shoulders
shoulders

Since all the upper body muscles that you are working cross the shoulders I would think it is a lot of overkill on those muscles....another way I see that traditional bodybuilder split is:

anterior
back
legs
anterior
anterior

not very much balance in the upper body is there?

Maybe this is why so many bodybuilders have sholder problems or that terrible slopped shoulder/upper cross syndrome to them.

 

[BigDyl]

What's a russian twist?


And what do you mean alternate:

Push:
Bench Press 5x5 - Overhead Press 5x5 (Alternate each push session)
Overhead Press 4x8 - Bench Press 4x8 (Alternate each push session)

Does that mean do:

Week 1

Benchpress 5x5
Overhead Press 4x8

Week 2

Overhead Press 5x5
Bench Press 4x8

In that order?

 

[FranktheTank]

And what do you mean alternate:

Push:
Bench Press 5x5 - Overhead Press 5x5 (Alternate each push session)
Overhead Press 4x8 - Bench Press 4x8 (Alternate each push session)

I use to do a push/pull just like this by CowPimp...alternate means do bench pr followed by overhead pr...then next push day do it in the opposite order...so overhead pr followed by bench pr....least that's the way I did it

 

[kenwood]

could i do this? Power/Rep Range/Shock-by gopro

 

[Adamjs]

that is because you have a problem with reading comprehension.

i dunno what that even means

This is golden. Kenwood's posts always make my day.

could i do this? Power/Rep Range/Shock-by gopro

Kenwood - if it's ok for Gopro, it's ok for all of the P/RR/S devotees, why would it not be ok for you? Are you not human like everyone else?

Hath not a Kenwood eyes? Hath not a Kenwood hands, organs dimensions, senses, affections, passions; fed with the same food, hurt with the same weapons, subject to the same diseases, heal'd by the same means warm'd and cool'd by the same winter and summer as a human is? If you prick a Kenwood, does he not bleed? If you tickle a Kenwood, does he not laugh? If you poison Kenwood, does he not die?

 

[ABLQ2]

absolutly!

The problems with muscle group routines is that people treat exercises like bench press and overhead press as isolation exercises when they are anything but. The human body was not built to function as seperate units but rather as a whole. It would make sense to train it that way to build even strength and maintain joint integrity. Unbalanced programs such as body part training increases the risk of injury because people try and focus on things l like isolating certain areas. This creates imbalances around the joints.

i like that concept.

 

[ABLQ2]

Hath not a Kenwood eyes? Hath not a Kenwood hands, organs dimensions, senses, affections, passions; fed with the same food, hurt with the same weapons, subject to the same diseases, heal'd by the same means warm'd and cool'd by the same winter and summer as a human is? If you prick a Kenwood, does he not bleed? If you tickle a Kenwood, does he not laugh? If you poison Kenwood, does he not die?

hahahaha perfect.

 

[P-funk]

What's a russian twist?


And what do you mean alternate:

Push:
Bench Press 5x5 - Overhead Press 5x5 (Alternate each push session)
Overhead Press 4x8 - Bench Press 4x8 (Alternate each push session)

Does that mean do:

Week 1

Benchpress 5x5
Overhead Press 4x8

Week 2

Overhead Press 5x5
Bench Press 4x8

In that order?

yes, that is correct.

a russian twist is an abdominal rotation exercise usually done holding a medecine ball. Crunch up into position so that your abs are activated and begin to rotate from side to side.

 

[BigDyl]

could i do this? Power/Rep Range/Shock-by gopro

You better get it right, or you're out of the ninja club!

 

[DOMS]

Kenwood, try not to take the following question the wrong way. I'm not trying to be mean, just trying to be informed.

Do you have a learning disablility? ADD or something similar?

 

[Boost777]

This isn't a joke, this kid has 900+ posts and he still doesn't get it?

 

[soxmuscle]

kenwood, when will you find what your looking for.

perhaps it has already been asked, but im real curious. what dont you get about the routines that both cp and p posted?

 

[myCATpowerlifts]

Just start with something simple and then add in.

Example:

PUSH
Flat bench press 3x6 ( that means 3 sets of 6 reps )
Fly's 3x6
Shoulder press 3x6
Triceps extensions 3x6

Legs
Squats 3x6
Leg curl 3x6
leg extensions 3x6
Calf raises 3x15

Pull
Barbell rows 3x6
pull ups 3x6
bicep barbell curls 3x6



It's that simple!!!!

Do this

Monday- push
wednesday - legs
Friday- pull



Not hard.

 

[bulldogge]

This isn't a joke, this kid has 900+ posts and he still doesn't get it?

are you sure he isn`t jerking your chain-------------i smell a troll

 

[Squaggleboggin]

are you sure he isn`t jerking your chain-------------i smell a troll

For some reason I really doubt it. He's even PMed me on several occasions and, not to put myself down but, most people don't PM me asking for advice or routines. It's happened before, but in a different way.