Please Scroll Down to See Forums Below There is nothing wrong with making periodic modifications, as long as you stick to the basic principles, which it sounds like that is what you are doing. If a workout becomes stale, it can become difficult to really put yourself into it. The only thing that I don't see is any isolation work on the shoulders. Did you leave it off because it isn't a problem area and you feel that it gets enough work during the compound movements?
Help With Workout
- Thread starter x1234
- Start date
Also, ref your recovery question. Use your workout log as a guide to determine if you are getting enough rest between sessions. Remember, an extra day off is never a bad thing. If you just can't resist going to the gym, then just go and do like alot of guys I've seen, go play around with some baby weights and socialize. 
Rethinking the matter ... HIT ... analyze this
Albeit, I've had NO success with this style of training. I'm thinking about giving it a go again this month just to switch things up a bit. Critique this split all you like, suggestions are good. Also, realize Im using the exercises that work best on my body.
Monday: Chest, Shoulders, Triceps
(HIT style, 2 second concentric, 4 second eccentric)
Incline Bench: 6-10 reps
Flat Dumbell Press: 6-10 reps
Seated Military Press: 6-10 reps
Dumbell Side Laterals: 8-10 reps
Lying Tricep Extensions: 6-10 reps
Dips: 6-10 reps
(Ab work)
Wednesday: Back, Traps, Biceps
(HIT style as above)
Bentover Rows: 6-10 reps
Close-grip Pulldowns: 6-10 reps
Deadlifts: 6-8 reps
Dumbell Shrugs: 8-12 reps
Cambered Bar Curls: 6-10 reps
Friday: Legs
Squat (2 sets): 8-10 reps
Leg Extensions: 6-10 reps
Stiff-legged Deadlift: 6-8 reps
Seated Calf Raises: 8-12 reps
Standing Calf Raises: 8-12 reps
(Ab work)
I don't think there is any possible way on God's green earth this would lead to a state of OVERTRAINING. I am 20, get buttloads of sleep and eat 4000 calories a day. My main concern is UNDERTRAINING. Will this be the appropriate volume I need to stimulate sufficient hypertrophy?
--New Guy
Albeit, I've had NO success with this style of training. I'm thinking about giving it a go again this month just to switch things up a bit. Critique this split all you like, suggestions are good. Also, realize Im using the exercises that work best on my body.
Monday: Chest, Shoulders, Triceps
(HIT style, 2 second concentric, 4 second eccentric)
Incline Bench: 6-10 reps
Flat Dumbell Press: 6-10 reps
Seated Military Press: 6-10 reps
Dumbell Side Laterals: 8-10 reps
Lying Tricep Extensions: 6-10 reps
Dips: 6-10 reps
(Ab work)
Wednesday: Back, Traps, Biceps
(HIT style as above)
Bentover Rows: 6-10 reps
Close-grip Pulldowns: 6-10 reps
Deadlifts: 6-8 reps
Dumbell Shrugs: 8-12 reps
Cambered Bar Curls: 6-10 reps
Friday: Legs
Squat (2 sets): 8-10 reps
Leg Extensions: 6-10 reps
Stiff-legged Deadlift: 6-8 reps
Seated Calf Raises: 8-12 reps
Standing Calf Raises: 8-12 reps
(Ab work)
I don't think there is any possible way on God's green earth this would lead to a state of OVERTRAINING. I am 20, get buttloads of sleep and eat 4000 calories a day. My main concern is UNDERTRAINING. Will this be the appropriate volume I need to stimulate sufficient hypertrophy?
--New Guy
transplant
New member
I know whay you are.......
saying! Try it out.....the routine you have listed.......now as soon as your reps aren't going up and your unhappy with the progress then you start resting more! It sound like alot of shit, but you are not going to lose size.................I weighed 205 and was afraid of losing and was really keeping an eye on the size of my arms, chest and legs. Needless to say I was so impressed with the results that no matter if I thought I was undertraining or not I kept up with it and boy did it pay off! I am currently 220 at 5'8 and was and am resting anywhere for 3 to5 days between workouts. Now I know your probably thinking ....yeah half is fat......No, not at all! I kept bodyfat records and everything, so if it didn't work.....I would not be defending it at all! Give your routine your best efforts and I am sure if you stay with it....you will be happy with it and have more time to do whatever you want!
Dont get frustrated because of the lack of training........you should be getting pissed about lack of results!
Good luck and I want to hear how you making out!
saying! Try it out.....the routine you have listed.......now as soon as your reps aren't going up and your unhappy with the progress then you start resting more! It sound like alot of shit, but you are not going to lose size.................I weighed 205 and was afraid of losing and was really keeping an eye on the size of my arms, chest and legs. Needless to say I was so impressed with the results that no matter if I thought I was undertraining or not I kept up with it and boy did it pay off! I am currently 220 at 5'8 and was and am resting anywhere for 3 to5 days between workouts. Now I know your probably thinking ....yeah half is fat......No, not at all! I kept bodyfat records and everything, so if it didn't work.....I would not be defending it at all! Give your routine your best efforts and I am sure if you stay with it....you will be happy with it and have more time to do whatever you want!
Dont get frustrated because of the lack of training........you should be getting pissed about lack of results!
Good luck and I want to hear how you making out!
transplant
New member
Charlie B
Yeah......forgot to add the shoulders! I am doing the Heavy Duty II workout as described! I did add one exercise (E-z bar bent over row) to the back workout though, otherwise everything is the same!
Yeah......forgot to add the shoulders! I am doing the Heavy Duty II workout as described! I did add one exercise (E-z bar bent over row) to the back workout though, otherwise everything is the same!
