Let me make my post pretty so you can see my leg work out. Even I know legs are important -
Duc
2 sets each? Interesting.
Damn the conflicting information, I know it as 3 sets each.
I noticed that i have lost 6 pounds due to unhealthy eating…i used to weigh 185 and now i am 179…any tips on what to eat to maintain/gain a lil weight over not (not in a week)
you are thinking about volume on a small scale…think larger scale…
3 exercises performed for 4 sets is 12 total sets
4 exercises performed for 3 sets is 12 total sets
Total volume is equal.
What do you mean you know it as 3 sets?? I’ve posted NUMEROUS examples of periodization where you don’t necessarily use 3 sets.
whats everyones preference on cardio, before or after your workout? unless you have seperate days for it. i usually do 20 mins on the treadmill before i workout and a guy told me to do cardio after cuz ur killing energy that could be used to lift more weight…
ive lifted before cardio before, didnt really notice a difference, but can i get some opinions on it?
I’m not recommending anything, but I’ll tell you what I know.
Cardio first uses liver glycogen and lifting uses muscle glycogen. So doesn’t matter which comes first I assume since they’re not using same source.
Though, in lifting you want your muscles to replenish as much oxygen as possible in between sets so there’s less lactic acid build up. I’m not sure if cardio first makes you winded.
Magnus, yes, you do not contradict you. But as you know, there’s a ton of information out there that goes against what you say. I’m not saying you’re wrong, I’m saying that there’s always a million ways to do things.
Also, I wasn’t sure if Duc was doing any kind of periodization at all. And, from what I’ve heard, 3x6 is the best for muscle growth. But, as we both know, you need periodization over a long period. And again, I wasn’t sure if Duc was doing that stuff.
On an unrelated note, I have recently tried jogging with just my toes. My ankles feel wayyy better. I’m guessing 95% of the people that read this stuff don’t post, so my advice is try running on just your toes. Feels better.
i would recommend doing it seperately…
im outi
Roberth
What about this thing? http://www.gainmuscleandlosefat.com/bodybuildingold.html - it talks about massive gains etc… by manipulating your hormones. LOL lots of info from the net.
I’ve been able to tell some difference when I run early in the morning(on an empty stomach) or after a workout.
I like doing it seperately rather then doing them together. By the time I get to running after workingout, I am usually to lazy to run for another 25 mins.
hahahahah…hahahahahahahah, oh man i had a good laugh reading that…
basically do steriods, that is what he did…“manipulating your hormones”…
im outi
Roberth
Ok, the first thing is…consolidate some of ur workout days. 6 days a week is too much. You could easily do shoulders and arms in one workout.
Shoulder press
Lateral Raises ( I think you called these dumbell flyes)
BB curls
Incline curls
dips
Lying or Overhead Extensions
I don’t do bodypart splits like this but If I was to do what you are doing this is how I would do it and in this order. Chest…Legs…off…Back…shoulders/arms…off…off.\
Also on your leg day…I would drop the leg press for a hip/hamstring dominant movement…some kind of stiff legged or romanian deadlift…(one legged romanians are great)…and instead of the leg extensions, I would do a lunge (since we are replacing a quad dominant movement with a lunge, the lunges should probably be dynamic…meaning you step out, lunge…step back to the starting position)
How about…
Squats
Good mornings
lunges
One Legged Romanians…
Damn that’s brutal, good luck with that.
On your chest day you could add a set or so to one of the exercises…giving you around 9 sets total for chest…not too bad.
And on that shoulder day when doing the lateral raises…try doing cable side lateral raises, they are BRUTAL.
Hope that helps…
If not, I’ve written at least 3-5 programs on this thread with periodization.
Start asking real questions and I will answer them the best I can bud. Quit digging around for that one holy grail of a workout routine too…they all suck…no exceptions. The best program is the one you wrote for yourself based on what your goals are and what you’ve got to work with…
yo mangus…
im just about done with the 2 months on the program…i got 2 more lifting days…so, i was thinking, should i continue the same one, or try one of the other 2 you posted since you initially posted 3…OR should i just change periodization and keep the same routine???
i am feeling the program that i am on (as in im liking it), but was just wondering if i should change it up…or what would be the draw backs of not changing it at all…normally i give a program 3-4 month period before i change but im not a trainer, this is from personal experience…
also i dont quite remember the purpose for these programs…as my purpose is to add more muscle, get bigger…from what i remember you wrote them with that in mind…
im outi
Roberth
Keep it until you either don’t like it anymore…or plateau hardcore. It makes no sense to stop doing something that is working as well as enjoy.
I am pretty much still on the same program and same loading parameters I started a WHILE ago…I think I’m between 5 and 6 months now on this program. I think my bench is up almost 50lbs. lol. My olympic squat is way up too.
Yes, size being the main goal was kept in mind when writing all the programs. Notice the volume is on the high end and the intensity is on the moderate end…Putting more weight on the bar is just a great way to gauge progress.
And I’m not mangus…sounds like a fruit and I’m not fruity dammit!!
I was thinking to myself the other day of consolidating some of my days together. So instead of doing 6 days I downsized it to 5 and maybe I might end up downsizing it to 4 if I put shoulders, tri’s, and bi’s together all in one day. For now this is what I will be doing - I guess 6 days is a lot but when you think about the most I would be spending a week on my exercises it would at up to 4 1/2 hours up to a max of 9. Thanks for the advice - stick to what works then change up a little bit when you reach a plateau or get bored.
Monday - Chest / Calves - flat bench, incline, decline, cable flies, seated calve raises
Tuesday - Legs - squats, leg press, dumbell lunges, machine hamstring curls or stiff legged deadlift
Wednesday - Tri’s and Bi’s / Forearms - laying tricep extensions, rope pulldowns, on e arm cable push, seated dumbell curls, standing curls, cable curls to the head sideways , forearm curls with bar then with cables
Thursday - Off - Jog with the wife
Friday - Shoulders / calves - dumbell shoulder press, lateral raises with cables instead of dumbells, chin raises, dumbell shrugs, seated calf raises
Saturday - Back / forearms - deadlifts, chin ups or lat pull downs, seated rows, bent over dumbell rows, usual forearm exercises
Sunday - Off - jog with the wife
For my next lesson. How to balance and prioritize.
Notice for bi’s and tri’s day…you have 7 exercises…on back day…you have 4. The upper back and posterior chain (lower back, glutes, hamstrings) are much larger than ur arms…therefore, the back day could use a little more volume and the arm day needs a little less.
Also note that the arms get used everytime you pick up a weight. When you press, triceps are hard at work…when you row or do pullups/chin ups the biceps are firing full blast. This is the reasoning behind people working chest/tri’s on the same day and back/bi’s on the same day. So they don’t necessarily need to get blasted on their own day. Shoulders also get pwned on gross, compound presses and rows…so that’s why I mentioned working them all together…keeping the volume low.
So in closing…big muscles need more work than small ones (duh). And arms don’t need AS MUCH direct work as some would have you believe. Because of all the ancillary work they recieve throughout the week.
question for anyone who has used lipo 6, does this stuff give good results?
Ok I think I know what I am going to do for my work out days .
Monday - Chest
Tuesday - Legs
Wednesday - Off
Thurs - Back
Friday - Shoulder/ arms
Sat - sunday off - or some cardio with the wife
I guess when working the back you will work the bi’s just a little when doing lat pull downs but I don’t think it’ll be to the point where the bi’s will be too sore when doing when doing them again the next day during shoulders.
For shoulder day I will do my exercises in this order starting with bigger muscles down to smaller ones.
Dumbell Presses
Lateral Bar / Chin Raises
Lateral Raises Cables
Dumbell Shrugs
Laying BB Tricep extension
Rope Pull downs
Incline DB Curls
Standing BB Curls
Or I know -
Monday - Chest / Tri’s
Tues - Legs/ Calves
Wed - Off
Thursday - Back / Bi’s
Friday - Shoulders -
Shoulders - With all the exercises I have for shoulders it should get its own day. I would have a total of 3 days off for doing cardio or whatever I wanted - sex or something. Something that will give me some form of exercise.
Duc
thanx for the advice. i think ill start doing cardio in the mournings of days i dont workout.
i’d also like to share than ive been off creatine for almost 3 months now (just started going back to gym after my many weeks of travel) and i can clearly see a difference in my strength. maybe its because i havent been in the gym consistently, but i remember clearly doing 55lb seated deltoid raises @ 6 reps and i found myself struggling with 45lbs to do 4 reps…ouch…
just finished my 8th day of doing 400 meter sprints
i do a warm up jog of about a mile to the track
sprint 1 lap, walk 200 meters, sprint another lap
depending on how i feel next week, might add another lap, this shit is SERIOUS, i highly recommend