help pls with my routine.....

[assassin]

i've been doing push pull legs now for about 2 months since i read the stickies in I.m. here... i made steady gains .... now i finished my exams and i'll have 3 months to concentrate completely in my training......i've been doing 3 sets for every exercise (10,8,6) 60 sec R.I....... i train for hypertrophy and strength .....i am cutting (endomorph)....this is almost all my stats....how should i change my rep range and volume and intensity .... i read the articles about periodization but it didn't help me to understand it......i have a good exercise selection but i want to change periodize my routine ...any ideas pls ??

 

[CowPimp]

When people are cutting I generally recommend they cut down some volume and bump up the intensity a notch. Moderate to heavy lifting is key to maintaining muscle mass.

 

[assassin]

When people are cutting I generally recommend they cut down some volume and bump up the intensity a notch. Moderate to heavy lifting is key to maintaining muscle mass.

umm ... do u mean up the intensity to keep as much mass as possible???

so how would that be ......shall i change the volume and intensity every week... or just stick to medium volume high intensity??

 

[P-funk]

If you want strength and hypertrophy, chenge your rep ranges to reflect those goals.

So you have goals of:
1) strength
2) muscle gain
3) cutting/dieting/leaness

Well, 2 and 3 will cancel each other out. You can't gain muscle if you aren't eating enough calories to build it and you can't get lean if you are eating to many calories to loose BF.

So, the real goal is (a) strength and (b) leaness, which will lead to a greater 'muscular' look.

For that I like to do a few exercises (usually 2) in a lower rep range of 5-8 as a way to increase or maintain strength which dieting and then finish with a few exercises (2-5) in a higher rep range of 10-12 to increase metabolic activity/mechanical work so that you can increase energy expenditure. Sets are at 2-3 (for the lower work) and 3-4 (for the higher work) depending on what you can handle given that you are dieting and you need to manage your volume, especially as you get leaner and further into the diet and are taking in less then you normally would. Usually, the strength stuff can drop to 2 sets x 5-8 reps towards the end of the diet to maintain strength and the higher rep stuff people can usually hang with 3 sets on...again, depends on the person and your own recoervy.

A routine could be something like total body (which I love) 3x's a week or upper/lower (which is also great).

a workout might look something like this:
bench press- 2-3x5-8
cable row- 2-3x5-8
high incline DB press- 3-4x10-12
pulldown- 3-4x10-12
biceps- 3-4x10-12
triceps- 3-4x10-12

 

[assassin]

what about this ??

1-push

flat press (5-8)x 3 sets

inclined press (10-12) x4 sets

dips x 2 sets (5-8)



shoulder presses x 4 (10-12)
side lateral raises x 3 (10-12)
triceps push downs x 3 (5-8)

is this ok ....for example ??

i am 20 and i have good recovery abilities ......

 

[P-funk]

what about this ??

1-push

flat press (5-8)x 3 sets

inclined press (10-12) x4 sets

dips x 2 sets (5-8)



shoulder presses x 4 (10-12)
side lateral raises x 3 (10-12)
triceps push downs x 3 (5-8)

is this ok ....for example ??

i am 20 and i have good recovery abilities ......

Honeslty, how can you come up with something like that after reading my post? I thought it was pretty clear?

 

[assassin]

Honeslty, how can you come up with something like that after reading my post? I thought it was pretty clear?

i don't know i'm lost when it comes to reps ...... didn't u say that u make few exercise in the 5-8 range and the others 10-12 ?? .....

 

[P-funk]

i don't know i'm lost when it comes to reps ...... didn't u say that u make few exercise in the 5-8 range and the others 10-12 ?? .....

yes, i did but they were ordered and set up....your rep ranges are all over the place (aside from the fact that I think you have to much volume there to be training frequently and dieting....again, depends on individual recovery).

You want order and balance.

2 heavy exericses first...your focus for the day.

then 2-4 lighter exercises.,...your accessory for the day.

does that help?

I know it can be confusing. hang in there. we are going to bang out a killer program for you.

 

[assassin]

it helped a little but as u said it's confusing ....i'm hanging in here already .... and thnx a lot p-funk

 

[LexusGS]

i've been doing push pull legs now for about 2 months since i read the stickies in I.m. here... i made steady gains .... now i finished my exams and i'll have 3 months to concentrate completely in my training......i've been doing 3 sets for every exercise (10,8,6) 60 sec R.I....... i train for hypertrophy and strength .....i am cutting (endomorph)....this is almost all my stats....how should i change my rep range and volume and intensity .... i read the articles about periodization but it didn't help me to understand it......i have a good exercise selection but i want to change periodize my routine ...any ideas pls ??

You owe me, but you act like you don't know me!!!
Next time I see you, ya betta have sum' fo me!!!

 

[P-funk]

it helped a little but as u said it's confusing ....i'm hanging in here already .... and thnx a lot p-funk

okay, try and come up with something more structred and then we can revise if need be.

 

[assassin]

thnx again .. i'll post it soon...

 

[assassin]

ok maybe i'm dumb ....i tried to think of something but i failed ..... i'll write the exercises i've chosen ....would u pls quote it and just put an example for how reps would be??

push

bb/db flat bench press ( )
weighted dips ( )
inclined bench press 45% ( )
seated shoulder presses db/bb ( )
side lateral raises / upright rows( )
skull crushers ( )

pull

weighted pullups , chin ups
bb bent over rows ( )
seated close grip rows ( )
db/bb shrugs ( )
bentover lateral raises ( )
bb biceps curls/seated db curls ( )

legs

squats
db lunges
sldls
rdls
calf raises

 

[mike456]

push

bb/db flat bench press (2-3x5-8)
inclined bench press 45% (2-3x5-8)
weighted dips (3-4x10-12 )
seated shoulder presses db/bb (3-4x10-12)
side lateral raises / upright rows(3-4x10-12 )
skull crushers (3-4x10-12 )

pull
bb bent over rows (2-3x5-8 )
seated close grip rows (2-3x5-8 )
weighted pullups , chin ups (3-4x10-120)
bentover lateral raises (3-4x10-12 )
db/bb shrugs (3-4x10-12 )
bb biceps curls/seated db curls (3-4x10-12 )

legs

squats (2-3x5-8)
sldls (2-3x5-8)
db lunges (3-4x10-12)
rdls (3-4x10-12)
calf raises (3-4x10-12)

I did what P-funk said...

 

[P-funk]

push

bb/db flat bench press (2-3x5-8)
inclined bench press 45% (2-3x5-8)
weighted dips (3-4x10-12 )
seated shoulder presses db/bb (3-4x10-12)
side lateral raises / upright rows(3-4x10-12 )
skull crushers (3-4x10-12 )

pull
bb bent over rows (2-3x5-8 )
seated close grip rows (2-3x5-8 )
weighted pullups , chin ups (3-4x10-120)
bentover lateral raises (3-4x10-12 )
db/bb shrugs (3-4x10-12 )
bb biceps curls/seated db curls (3-4x10-12 )

legs

squats (2-3x5-8)
sldls (2-3x5-8)
db lunges (3-4x10-12)
rdls (3-4x10-12)
calf raises (3-4x10-12)

I did what P-funk said...

the only think i would change is maybe lower the volume of the accessory work to 2-3x10-12.

On leg day, either SLDL or RDL but not both. Because the SLDL is typically done with a rounded back, the bar further away from the mid-line of the body and up on a platform to allow for a greater stretch and ROM, I steer clear of it. RDLs are great. Put in another hamstring exercise like leg curls, glute ham raises or hypers.

 

[assassin]

the only think i would change is maybe lower the volume of the accessory work to 2-3x10-12.

On leg day, either SLDL or RDL but not both. Because the SLDL is typically done with a rounded back, the bar further away from the mid-line of the body and up on a platform to allow for a greater stretch and ROM, I steer clear of it. RDLs are great. Put in another hamstring exercise like leg curls, glute ham raises or hypers.

thnx a lot p-funk for your help i'll start doing that ..and probably i'll make a journal .....

 

[assassin]

thnx mike .... i appreciate it