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routine question
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What are your goals? I'll assume you want to add size/strength for bodycomp purposes.
It doesnt look like enough for lower body - you could split your lower body workouts into hip/quad dominant days.
You could try:
MONDAY lower day1 (hip dominant): deadlifts, ghr's leg curls, - hit the posterior chain
TUES: upper 1 horizontal push/pull: cg bench, wide bench, barbell row, I arm lawnmowers, + tris
THURSDAY: lower day2 (quad dom): front squats, leg press, calves
FRI: upper 2 vertical push/pull: Military press variations, chinups and pullups
If you still having trouble setting something up, try madcows 5x5 - thats periodised as well.
Hope that helps - i tried with the info you supplied.
Cheers.
It doesnt look like enough for lower body - you could split your lower body workouts into hip/quad dominant days.
You could try:
MONDAY lower day1 (hip dominant): deadlifts, ghr's leg curls, - hit the posterior chain
TUES: upper 1 horizontal push/pull: cg bench, wide bench, barbell row, I arm lawnmowers, + tris
THURSDAY: lower day2 (quad dom): front squats, leg press, calves
FRI: upper 2 vertical push/pull: Military press variations, chinups and pullups
If you still having trouble setting something up, try madcows 5x5 - thats periodised as well.
Hope that helps - i tried with the info you supplied.
Cheers.
A list of what days you are going to work bodyparts doesn't really provide much useful information other than to say that you are training bodyparts 1x per week so, this being your general program and nothing specialized, without doubt you will be up against the detraining effect implicit in doing a primary exercise 1x every 7 days. Yeah, I know it's common and it commonly sucks too. Just glancing though a dedicated hard shoulder workout is going to impede your pressing the next day as I think was said above.
You also have to select exercises and determine loads i.e. volume and intensity (the weight you will be training at as measured as a % of your 1 rep max). Without all of these factors nobody can really guide you. For instance if you laid out all your exercises, sets, reps, and weekly schedule but were doing them too light - it's a problem, it's also a problem with too heavy. You can do a lot more volume light and quite a bit less heavy. All of these factors are critical even though a lot of people don't know anything about them (I do 12 sets for legs uhga booga - and all that shit) - and then they wonder why they don't consistently improve or rely exclusively on drugs to make progress.
A few questions:
1) How long have you been training?
2) What are your goals?
3) Do you know how to squat/deadlift/bench properly and how long have you been training these lifts?
4) What does your program look like now and are you making progress?
It's a rare thing for cookie cutter programs to work well accross a broad range of trainees but this is a good one for novices and tends to produce a lot of gains. It's well balanced and providing you know how to do the exercises and have been doing them for a while before beginning you will likely do well. If it doesn't look like what you see most BBers doing, take solace in the fact that someone who knew what they were doing created it and you will gain a ton more than using some dogshit program:
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15
It comes from this thread here:
http://www.elitefitness.com/forum/showthread.php?t=375215
You also have to select exercises and determine loads i.e. volume and intensity (the weight you will be training at as measured as a % of your 1 rep max). Without all of these factors nobody can really guide you. For instance if you laid out all your exercises, sets, reps, and weekly schedule but were doing them too light - it's a problem, it's also a problem with too heavy. You can do a lot more volume light and quite a bit less heavy. All of these factors are critical even though a lot of people don't know anything about them (I do 12 sets for legs uhga booga - and all that shit) - and then they wonder why they don't consistently improve or rely exclusively on drugs to make progress.
A few questions:
1) How long have you been training?
2) What are your goals?
3) Do you know how to squat/deadlift/bench properly and how long have you been training these lifts?
4) What does your program look like now and are you making progress?
It's a rare thing for cookie cutter programs to work well accross a broad range of trainees but this is a good one for novices and tends to produce a lot of gains. It's well balanced and providing you know how to do the exercises and have been doing them for a while before beginning you will likely do well. If it doesn't look like what you see most BBers doing, take solace in the fact that someone who knew what they were doing created it and you will gain a ton more than using some dogshit program:
http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15
It comes from this thread here:
http://www.elitefitness.com/forum/showthread.php?t=375215
