SO we just workout upper 3 times a week only ??

[SirDingo]

Hello Omega and everyone else I am having a good time now 3 weeks or so into Phase1, actually gaining wegith too, started like 175lbs now between 180-183lbs, anyways...

I have question about the 5 DAY schedule, so I am really only working out my upper body 3 times a week, and 2 for LEGS ?? My schedule goes like this;

Mon - OFF
Tue - LEGS
Wed - BACK
Thu - CHEST
Fri - LEGS
Sat - OFF
Sun - switch everey other week BACK and CHEST

Is this schedule ok ?? It is just I don't feel the good burn of the next day after working out all the time in upper body, meaning yes during the mid week of doing upper body I feel sore in a good way for a few days, but then I have upper body off on Fri + Sat, so there is a gap of 3 days between upper body workouts, and then another gap again between upper body workout.

Is my schedule not correct, or there will always be days between upper body workout's ??

 

[OMEGA]

YES legs TWICE

it causes massive systemic stimuli, for muscle growth, fat loss, nutrient partitioning, and of course the HEART


Any schdule wil do so long as you stay loyal to the routine

 

[1tight_tl]

You already gained that much weight...thats awsome...i must be a dueshebag..i havent gained anyweight...damn

 

[OMEGA]

1tigh add one extra meal then

 

[SirDingo]

You already gained that much weight...thats awsome...i must be a dueshebag..i havent gained anyweight...damn

I just have three solid meals a day, plus at night before bedtime I have Organic oatmeal mixed with water, and one scoop of ONs Whey Protein.

So morning is typical small breakfast of organic cereal and banana, then workout, then after workout have Creapure in Juice, then after that big Protein shake = 1 scoop ONs Whey Protein, 1- half banana, orange juice, blueberries, whole walnuts, and some water, mix that all up in blender and that is plenty to last me to lunch time.

Then for nothing until Lunch, which is just usually a chicken sandwhiche on whole wheat bread, or salmon instead, and glass of water and maybe a fruit.

Then nothing until dinner, go crazy and eat good size meal, always protein of some type of lean Organic meat, chicken, byson, or fish, with salad and thats about it.

Then my nightly oatmeal + Whey Protein scoop before bedtime, which is the one I think really packs on the pounds

 

[SirDingo]

Omega, one exercise I do NOT do in my LEG program is Deadlift's, I hate that exercise with a passion, I feel it is too easy for me to pull my back out or hurt myself.

I just do Smith Squats, Leg Presses, and Half Squats and 4x20 crunches only on my LEG day. And man do I really feel the burn the next day like it really works the legs, and whole body feels funky the day after doing the LEG routine. But the Deadlift which I really do not like would give me a different burn after, a soreness in the lower back muscle ache, which I don't get with my LEG routine, is that ok leaving the Deadlift out of my routine ??

 

[OMEGA]

yes its ok

OR you can go super light and just do 3 sets of 20 to subfailure

 

[SirDingo]

yes its ok

OR you can go super light and just do 3 sets of 20 to subfailure

What do you and everyone on here do ?? Deadlifts or not ??

 

[OMEGA]

I do Deadlifts, and seem to be able to go heavy

every one else from what I see does them

You however may have to start LOW and just establish a mind muscle connection

doing them light, it will help you not hurt you

a good goal would be 90-100 lbs total weight for 3 sets of 12-15

 

[SirDingo]

I do Deadlifts, and seem to be able to go heavy

every one else from what I see does them

You however may have to start LOW and just establish a mind muscle connection

doing them light, it will help you not hurt you

a good goal would be 90-100 lbs total weight for 3 sets of 12-15

So everyone here in Phase1 does Deadlifts on LEG day ?? Dang guess I need to man up and add that to my routine too then, without those I won't get built ??

 

[OMEGA]

they offer too much benefit to you

 

[sopac]

What??? I dont do deadlifts....man I'm confused now

 

[SirDingo]

Dang, so I will add Deadlifts to me LEG day's now

How to do these correctly without injury, can I use my new Home Gym machine with these I wonder.

 

[OMEGA]

What??? I dont do deadlifts....man I'm confused now

argh:

http://www.elitefitness.com/forum/o...iple-2-abs-how-train-them-75-time-571434.html

 

[OMEGA]

Dang, so I will add Deadlifts to me LEG day's now

How to do these correctly without injury,

minute 1:50-1:60 Sir:

http://www.youtube.com/watch?v=crc_0IfLqBE

 

[Trips]

I'm in phase 1 and I do deadlifts but I have only done them for like the past 2 or 3 workouts. Before, I was doing hyperextensions. I also do them light.

 

[sopac]

argh:

http://www.elitefitness.com/forum/o...iple-2-abs-how-train-them-75-time-571434.html

Wait a second...didnt that used to say hyper extensions? Thats what I've been doing this whole time.

 

[SirDingo]

http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

Like that but don't go all the way down to the floor ?? How do I not scrape my shins like I was before ??

 

[SirDingo]

minute 1:50-1:60 Sir:

http://www.youtube.com/watch?v=crc_0IfLqBE

Those dudes are fucking crazy Looks like a low rep heavy weight program ?? They are freaking lifting mountains in that gym bad mother F'ers

Anyways in that video at 1:51-2:00 that thing looks like some hybrid of a Deadlift + Barbell Bent-Row, I have never seen DL's done like that before, and I like your way in that video much better, seems less harmful on the back than the video I posted ??

 

[OMEGA]

http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

Like that but don't go all the way down to the floor ?? How do I not scrape my shins like I was before ??

actually he goes to far down

ONLY have the bar pass 2 inches below knee cap

 

[OMEGA]

I'm in phase 1 and I do deadlifts but I have only done them for like the past 2 or 3 workouts. Before, I was doing hyperextensions. I also do them light.

awsome

deads are just great period even if you go light

 

[OMEGA]

Wait a second...didnt that used to say hyper extensions? Thats what I've been doing this whole time.

 

[sopac]

Ok well I guess its a good thing I have a leg day tomorrow. I'll start doing the deadlifts. Whats the rep scheme?

 

[OMEGA]

start light for the next 2 workouts

3 sets of 15-20

then start upping it as in the conventional sets for legs

 

[SirDingo]

actually he goes to far down

ONLY have the bar pass 2 inches below knee cap

And the technique is to keep legs straight, and just bend over doing them with back, or actually bend the knees using the legs the most ??

 

[OMEGA]

slightly bent

 

[SirDingo]

slightly bent

Thanks so do I then move up and down with legs like a sort of Smith Squat in a way ?? Or use mainly all back to bend over the most and go up and down using the back ??

 

[artificialaspirations]

Bend over until you feel the hamstrings stretching. Keep arch in your back, very important. Stand up. Repeat.

 

[SirDingo]

Bend over until you feel the hamstrings stretching. Keep arch in your back, very important. Stand up. Repeat.

Thanks A, so this is more of a back movement than a full leg or Squat type of movement, or is it more of a Squat style ??

- So grab the barbell with both hands over hand grip ?? How wide ??

- Stand upright, but with natural arched back ??

- How do I not scrape my shins, before I would have bar so clsoe to legs it would rub against my upper shins at times


So I guess just follow that bad ass video link Omega gave me, watch right around the 1:50-2:00 part ??

 

[artificialaspirations]

The exercise is Stiff-Legged Deadlifts so you are bending at the waist w/ your legs only slightly bent and shouldn't be hitting your shins as in conventional deads.

Use an overhand grip approx shoulder width apart or wider. Arch you back and bend at the waist. You'll feel the hams tighten at the bottom (go slow so u don't strain em) let them stretch and then concentrate on straightening your body or standing up using your hams and glutes. Try it without any weight to get feel and then do some just using bar.

It should work lower back a little bit, but if you get a major pump in your spinal erectors you are doing something wrong (i.e. losing arch in your back).

 

[SuperStrong]

I do Deadlifts, and seem to be able to go heavy

every one else from what I see does them

You however may have to start LOW and just establish a mind muscle connection

doing them light, it will help you not hurt you

a good goal would be 90-100 lbs total weight for 3 sets of 12-15

Huh? We do deadlifts? I don't see this on the plan. Is this on phase 2?

 

[SuperStrong]

Ok I went to the link on the Black Swan Principle 2 ab training...

So we add stiff deadlifts at the end of our leg routine? What about the 2 ab exercises?

So the whole "And it is not till The last 8-12 weeks will you add them" is referring to the two ab exercises and not the stiff dead lifts? So we don't do ab exercises until Phase 3? And we do stifflegged dead lifts beginning in phase 1?

JM

 

[artificialaspirations]

I'm sure omega will chime in but the way I read it is to do the abs if you can so it isn't a shocker when you HAVE to do them at the end of the program. I always make time for the SLDLs because legs are your physical foundation.

I do the abs when I have the time and energy, others do them everytime.

 

[sopac]

Ok I went to the link on the Black Swan Principle 2 ab training...

So we add stiff deadlifts at the end of our leg routine? What about the 2 ab exercises?

So the whole "And it is not till The last 8-12 weeks will you add them" is referring to the two ab exercises and not the stiff dead lifts? So we don't do ab exercises until Phase 3? And we do stifflegged dead lifts beginning in phase 1?

JM

I know most of us do the abs and sldl's on phase 1.