Old-School 3 day per week thread....

[The Shadow]

sorry one more question? On which day do you do straight legged deadlifts? and for bench can I or should I do incline instead of flat??

Straight on day 1
Bent on day 2
Inclines are Ok - dumbells are even better.

 

[visions]

FUCK!! LOL I've been takin alpha linoiec acid NOT alpha lipoic acid..shit lol I feel dumb as shit.

 

[Needhelp]

Are you guys gaining size or just strength? I might try this...

 

[Needhelp]

I dont have a rack or a spotter, could I sub light squats and frontsquats in for heavy squats?

6 sets of 10 @ 95 (Or around that) 60 seconds rest and Front Squats.

Do you think the routine would still work good?

I'm a beginner, going for size--not strength... Would this be good for me to start with or would this be better?

Thanks

 

[Needhelp]

I'm really considering this, but since I have no spotter or rack i'm not for sure. What do you think?

Also, what would be good to do for abs? And should I do those on off days?

 

[The Shadow]

I dont have a rack or a spotter, could I sub light squats and frontsquats in for heavy squats?

6 sets of 10 @ 95 (Or around that) 60 seconds rest and Front Squats.

Do you think the routine would still work good?

I'm a beginner, going for size--not strength... Would this be good for me to start with or would this be better?

Thanks

Stick with this program.

If the idea of squats and no rack don't appeal to you.

On Monday and Friday replace squats with deadlifts and on Wednesday and replace bench with dips if possible.

 

[Needhelp]

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 6 sets of 10 @ 95 (I need to get my form better anyway)
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 6 sets of 10 @ 95

Would that be good?

How long does this routine take?

Thanks for posting this

 

[frorider6]

I would drop your squat sets down to 3 sets of 8-10.

The "1 set of 20" is a breathing set. Meaning, you choose a weight you can do about 10 reps nonstop with. Then you rest the weight on the floor, DO NOT take your hands off the bar, take a couple of breaths (no more than a 3 second rest) and grind out 1-3 more reps. Repeat until you hit 20. NEVER compromise form!!! If your form suffers, lighten the weight.

The workout should take you around an hour.

INTENSITY is the key for this routine. Each working set leaves me drained, somewhat light headed from the exertion, and breathing heavy. Rest no more than 2-3 minutes between working sets. Have a spotter if at all possible. Never risk your safety.

 

[Needhelp]

how long should I do this before I change routines?

When I do change, should I just add on some different movements?

Thanks

Are you guys gaining more size to your legs or everywhere?

 

[frorider6]

how long should I do this before I change routines?

When I do change, should I just add on some different movements?

Thanks

Are you guys gaining more size to your legs or everywhere?

4-8 weeks

When you change, go to a more traditional routine that only works each muscle group 1x per week. Run that for 6-12 weeks.

Size was gained overall. As was strength.