New Guy

[SteelPreacher]

Hey everyone
I think I introduced myself on the wrong board oh well. Micro Bio- 23, East Coast, Male, love to Train, Natural, 5'7" approx 160, 6-7% BF year round. Any way I'm going heavy again and would like some advice.
A friend of mine suggested I try a "power training'' technique that would go as follows... Mon.Tues Wed. any big bodypart ie Legs,Chest etc. 90%-70%-80% 5 sets max of 2 warmups. I did Chest Mon and it felt great to go heavy again but I couldn't just do those seven sets I still did D.B. Flyes and a couple of D.B. Presses causes it felt so good. Number one will I keep growing it feels like I will, Number two will i be dead by Fri. and Number three how do I add in the rest if I'm doin Chest or Legs three times a week! Any Trainers or experienced bros out there? Thanks glad to bee here its a great site.

 

[SteelPreacher]

Ladies/Gents?

Hey sometimes I feel that unless I have a question about Anabolics I'm gonna have a hard time getting any info.
Any questions anyone has for me feel free. I usualy charge a pretty decent fee to train individuals. Here it's 100% Gratis babies! Anyway please check out my post

 

[gymtime]

First of all, welcome to the board man. And I feel your pain. I'm adjusting to lifting heavy after years of lighter weight/hi rep stuff. And I know it's odd because even though you're lifting heavy, your body wants to do more reps.

I'm not familiar with "power training" as such. But I can give you my .02 based on what you've said.

I think the change in your routine will provide some shock and you'll see some gains. But I'd definitely up the cardio to compensate for the shorter/heavier workouts. That has been working pretty well for me.

As far as "doing Chest or Legs three times a week", are you actually doing these large muscle groups three times a week each? Maybe you could post your workout and get some better responses.

Good luck bro!

 

[SteelPreacher]

Hey Gym
Thanks so much for the reply I switch between bulking and strength type training every six to eight weeks and yes this would include Legs, Chest or Back three times a week at the varying levels I previously posted. I have thought about the cardio I think your right thanks again! Fortunately it's GymTime for me right now I'll be back tonight fo sho.

 

[SteelPreacher]

Well I decided how I could fit it in and what the hell it's only
4 to six weeks max.Note I Superset the musclegroups, ie (Bicep Curl and Tricep Extension.)
Mon.
CHEST / warmup 2 sets B.Press
5 B.Psets at 90% of one rep max
alternating weekly D.B Flyes/Incline press 90%
CALVE / Stand raise 2 drop sets 6 reps
Seat raise 2 sets 8 reps
Stand raise 2 sets @ 30 reps
TUES.
BICEPS / Olypic bar curls 5 sets 6-8 rep
Preacher / 4-5 sets of eight
TRICEP / Overhead ext 4 sets 8-10 rep
Press Downs 4 sets 8-10 rep
Reverse Downs 4 sets 8-10 rep
Cardio/Abs
Wed.
CHEST / warmup 2 BP's
5 B.P.sets at 70%
Back / 5 sets Deadlift 8-12 rep
Pull ups 50 w/bodyweight
D.B. Rows 4 set 8 reps
CALVES / same as Mon.
Thurs.
Same as TUES.
Fri.
CHEST / warmup 2 sets
5 B.P. sets at 80%
LEGS / Squat 5 set 8-12 rep
Leg Curl 4 sets 6-8
Hack Squat 5 set 6-8
SHOULDERS / Military press 4 set 8-12
Rearlateral and Front Delt raise 8-12
Shrugs 4-5 sets 8-12

 

[SteelPreacher]

Please Read

 

[gymtime]

Alright, you asked for it.

IMO, you're doing way too much. I'm a big believer in training each muscle group once a week, except abs. So, honestly, I don't think this routine is a good one. But hey, that's my opinion and I'm no trainer. If you want to try it, try it. My experience has been that much of good training comes from trial and error, finding out what works best for you.

 

[kingsquat]

Alright, you asked for it.

IMO, you're doing way too much. I'm a big believer in training each muscle group once a week, except abs. So, honestly, I don't think this routine is a good one. But hey, that's my opinion and I'm no trainer. If you want to try it, try it. My experience has been that much of good training comes from trial and error, finding out what works best for you.

I agree with gymtime, the only difference is I train calves twice per week. IMO, you need to decrease the volume and increase the intensity.

My interests are strictly bodybuilding, I know powerlifters would train differently. If powerlifting is your forte, then ask this question on the powerlifting board.

 

[Ingram]

I’m assuming when you say you’re “going heavy” you’re bulking. Now in order to receive the maximum return from your workouts you must rest each muscle group for at least four days. Just because your arms or whatever aren’t saturated with blood anymore doesn’t mean they have stopped growing/repairing. My 2 cents...

However, If you are confident in your friends routine then do it for a couple months and keep us updated on your gains/losses.

 

[tronious]

Every give any thought to trying the TITAN training program?