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How does this workout look?

S

sk*

New member
It is for part strength training and part bodybuilding.

Monday
------

Incline Bench, work up to 1-3rep max
(alternate with board presses)
Incline Flys 12-15X3

Pull-ups 8-12X5

Behind Neck Press 4-6X1
Dynamic Military Press, 3X8 of 50%
Side Laterals 12-15X3

Seated Tricep Extentions 8-12X3
Behind Back Dips 8-12X3


Tuesday
-------

Barbell Curls, work up to 1-3rep max
Barbell Curls 15X3

Deadlifts, work up to 1-3rep max

Dynamic Box Squats, 2X8 of 50%


Wednesday
---------

Dips - DC Style -> 12-8-6
Incline Flys 12-15X3
Dumbbell Chest Stretch

Standing OHP 5X5 (needsize style)
Side Laterals, 8-12X3

Skull Crushers 8X4

Close Grip Chin-Ups 8-12X5


Thursday
--------

Superset:
Incline Dumbbell Curls 15X6
seated barbell curls X6

Box Squats, work up to 1-2rep max

SLDL, work up to 5rep max


Friday
------

Incline Bench 5X5 (needsize style)
Dynamic Incline Bench, 3X8 of 50%
Incline Flys 12-15X3

Military Press 6-8X1
Side Laterals 8-12X3

Close Grip Bench 5X5 (needsize style)

Saturday
--------

Barbell Rows, 8x3 (not to failure)

Squats 20X3

Seated Calf Press 75X1 of 20RM w/10sec rest when needed

Sunday
--------

Rest



--------------------

How's this look? Does it seem too much? How about for a non-drug free athlete?

I'm trying to design a good program that's a cross between bb and pl.

-sk
 
Personaly I would never train any body part 3 times a week but if you can recover from it then more power to you.

The only question I have is about "standing OHP(needsize style)". Exactly what is that?

I almost always do OHP standing. Is there anything special that he does?
 
Tiervexx said:
Personaly I would never train any body part 3 times a week but if you can recover from it then more power to you.

The only question I have is about "standing OHP(needsize style)". Exactly what is that?

I almost always do OHP standing. Is there anything special that he does?
Click to expand...

Just 5X5, basically you use a lower weight than you can and each week add on 5lbs. There was a sticky on it a while ago and should be up there in that thread.

I know it's 3times a week, but it's really low volume. I added isolation shit there which basically does nothing to hinder my recovery.

-sk
 
sk* said:


Just 5X5, basically you use a lower weight than you can and each week add on 5lbs. There was a sticky on it a while ago and should be up there in that thread.

I know it's 3times a week, but it's really low volume. I added isolation shit there which basically does nothing to hinder my recovery.

-sk
Click to expand...

OH. I read that sticky I know what you mean.

I just thought that maybe he did the exercise in some special way.
 
revexrevex said:
6 daysa a week? come on bro
Click to expand...

Knew someone would say this, but it is at very low volume and most of the isolation work is optional ...

Maybe I should compact it into 4-5days though.

-sk
 
If you are into 6 days a week workout and want to hit each body part 3 times a week....check out Tom Platz Training - Big Beyond Belief. Do a search on the net and purchase the book and video...works wonders yet it's a lot of work and you must follow what it states to the tee.

Edit here - Serious Growth III "Big Beyond Belief"
by Leo Costa, Russ Horine & Tom Platz
Call toll free 1.800.582.2083

http://www.tomplatz.com/market/market.htm
 
Looks good. I would drop the incline flyes and replace them with incline dumbell presses. Why no bicep work on saturday, or are you just using the barbell rows, since they do work the biceps?

6 days a week, each body part 3 times a week works well. I'm doing it now and making great gains. Arnold and alot of old school guys did this. I'm beginning to think the only reason some of the larger pro's are getting away with once a week workouts for each bodypart is the insane volume they do on that day, and the fact that they use massive doses of drugs, and have great genetics. It is less than idea, and very few exercise phsiologists would recomend. Granted I used to do it, but have done enough research to know that it was not that great, and probably only helped because of my genetics and the steroids. Prior to juicing I was bigger than alot of guys I know who juice, with under a year of training, and I trained everything 2 or 3 times a week. So it can work for natural guys as well.
 
Noob Eh said:
If you are into 6 days a week workout and want to hit each body part 3 times a week....check out Tom Platz Training - Big Beyond Belief. Do a search on the net and purchase the book and video...works wonders yet it's a lot of work and you must follow what it states to the tee.

Edit here - Serious Growth III "Big Beyond Belief"
by Leo Costa, Russ Horine & Tom Platz
Call toll free 1.800.582.2083

http://www.tomplatz.com/market/market.htm
Click to expand...

The BBB program is great if you follow it to the letter as suggested. The book is full of great info. You can also get it here: http://www.otsdirect.com/pages/big_belief.html

Or here: http://www.amazon.com/exec/obidos/A...86887/sr=11-1/ref=sr_11_1/103-2408554-1829416

Check out the testimonials. http://www.otsdirect.com/pages/big_testamonials.html

I know it sounds too good to be true. But it really is a very productive program when followed properly.
 
PolishHammer1977 said:
I like days off

but

to each his own. Eat more! Does this mean you wont be coming on wednesday for skiznotts?
Click to expand...

I made this thread long before I met you bro. :)

-sk
 
this is an old thread hammer

btw look at revexs reply...classic revex

"cmon bro" LOL
 
Mike_Rojas said:
Curls 7 days a week/ three times a day. Getting Pythons!
Click to expand...

Obviously you are just being a smart ass, and a comment like this doesn't do anyone any good.

High frequency with lower volume per workout can produce some excellent results. You just have to make sure you don't over do it each workout. I know it is hard to only do three sets or so per bodypart per workout because you will THINK you aren't doing enough...but it does work very well if followed properly. I would bet that on my 6 day per week, working each body part 3 times per week I'm doing less volume per body part per week than you are probably doing in one workout per body part per week. Therefore I will recover much faster allowing the more frequent workouts. Besides...it's always good to try something different every now and then. But hey....to each his own.
 
liftsmart said:


Obviously you are just being a smart ass, and a comment like this doesn't do anyone any good.

High frequency with lower volume per workout can produce some excellent results. You just have to make sure you don't over do it each workout. I know it is hard to only do three sets or so per bodypart per workout because you will THINK you aren't doing enough...but it does work very well if followed properly. I would bet that on my 6 day per week, working each body part 3 times per week I'm doing less volume per body part per week than you are probably doing in one workout per body part per week. Therefore I will recover much faster allowing the more frequent workouts. Besides...it's always good to try something different every now and then. But hey....to each his own.
Click to expand...

I don't know if you've read the whole post, but the original poster has changed his mind about this routine. I was just making a joke, man. I have an open mind when it comes to training methods. I've tried higher frequency workouts myself with some good results.
 
I know you were joking. But why not just say what you said in your last post about more frequent training in the first place so that people don't dismiss a possible approach to training just because of one joking comment?
 
liftsmart said:
I know you were joking. But why not just say what you said in your last post about more frequent training in the first place so that people don't dismiss a possible approach to training just because of one joking comment?
Click to expand...


Because:

1. Most people have a sense of humor; and

2. Most people aren't going to scrap their entire routine based on a joke one person made.
 
Your right....most people wouldn't scrap their current routine because of a comment like that. But a lot of people may not give a certain type of approach a second thought as a possible alternative because of a comment like that. That is the point.

Personally I have tried HIT and pretty much every other traditional split type volume routine. And they all have their place. But whatever. It's all good. :)
 
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