training advice needed

[fitgrl]

What do you guys think about this training schedule?
It is called an A, B, C workout: Example

A=10x10
B=3x5, 3x12, 3x40
C=2x5,12,5,12,5,40,5,12,5,40,5

Week one: / Week two:
M: chest------A / chest-----B
Tues: bi's/tri's--B / Bi's---C Tri's---A
Wed: hams---C / hams/quads----B
quads---A / back-------A
Thurs: back---B / shoulders----B
Fri: shoulder---A /

It goes like this:B,A,B,C,B,A,B,C,B.......
for each exercise.

I have put on alot of muscle doing this. I am just curious on what some of you think. Does it sound like I am overtraining?

 

[spatts]

Sounds like a Shakespearean Sonnet, only worse.

 

[fitgrl]

Thanks. Can you understand it? It looked kind of weird to me after I posted it.

 

[spatts]

I get it, but I think it's hella complicated. Perhaps it was designed to be so complicated that you forget to look at the fact that it's a silly split. lol

 

[fitgrl]

Any recommendations on a new training cycle? I want to be big. Also, any supplement recommendations?

stats: 5'2", 112lbs- 117lbs
I have been working out for one year. I have just started doing sprints, 2xweek. I want more muscle. Help!

 

[spatts]

I did a split smilar to what Wilson6 recommends, where I alternated intensities on exercise.

Eat, keep sprinting and lift HEAVY. Personally, I like Dual factor hypertrophy training. You can get the low down on it over on the training board. There's a "Training Methods" sticky up top, and it's on there.

 

[fitgrl]

What about supp's?

 

[SteelWeaver]

That looks like Fred Hatfield's training concept, and is similar to the light heavy concept W6 has talked about, except with a fair amount more volume, since it has light, medium and heavy. It works on the theory that smaller muscle groups recover faster than the bigger ones, so you basically cycle training intensity per muscle group, rather than per whole body - Hatfield's is actually a fair bit more complex than the above, lol! That looks like a sort of mixed up version of it.

Not sure why the 40's are in there, but Hatfield had some 20's in, based on the theory that higher reps increase capillarity, thus improving blood flow to the muscle, and I guess, if you're a bodybuilder interested in vascularity, it would be beneficial there.

As for your question - well, if you've put on a lot of muscle, and you're not feeling any symptoms of overtraining, then you're not overtraining, and in fact are one lucky girl, because dammit, we all want to put on a bunch of muscle (and/or get super strong )and will jump at any programme that will get the job done most efficiently.

So carry on going. Or DFHT is fun, but I found it to be a bit too much for me - started getting RC issues and things - play with the volume on it.

Supps: creatine, protein, antioxidants, and lots of lovely clean food

 

[fitgrl]

Thanks. This is some great advice.

 

[pwr_machine]

Two questions:

1) Wouldn't a powerlifting type training cycle help put some mass on her?

2) If she had the opportunity to train with Bigguns15, would you recommend it?

 

[fitgrl]

Hey PM
I was wondering when I was going to get your input.
No I told you so's.

 

[JJFigure]

Two questions:

1) Wouldn't a powerlifting type training cycle help put some mass on her?

2) If she had the opportunity to train with Bigguns15, would you recommend it?

Yes and definitely!

 

[bigguns15]

Hey PM
I was wondering when I was going to get your input.
No I told you so's.

You know I'm in need of a partner

 

[pwr_machine]

I told you so.

You said it, not me.

 

[PBR]

Steele- maybe you or W6 can answer this...Hatfields routine of light , medium , heavy...goes like this....sets 1& 2@5-6 reps..sets 3 & 4@12-15 reps, sets 5& 6@20-25 reps...what I cant get out of reading, is how much do you do????? my question is: chest day would only be a total of these 6 sets listed..... or, is it these 6 sets for the other 3 exercises too???? this would total 24 sets of chest work that day....thats alot of volume!!!confused....he is really is not clear on this....thanks

 

[PBR]

BUMP

 

[wilson6]

You all know that I'm, at this point in my life, a less is better kind of trainer.

That routine looks like a lot of volume. Early on it can be handled, but as the intensity (weight) increases, so does the systemic stress and risk of OT.

I used to write out all sorts of routines as well as read others when I was young.

Because I don't have the time to write shit down anymore I use undulated periodization.

The light/heavy concept works, but remember, light is light weight, not always high reps.

For one heavy workout, a single set of 20 deep clean squats has quite an effect with 315. Follow it up with 5 sets x 10 explosive reps with 10 sec breaks on the leg press with 900 lbs and a drop set of hacks and leg extensions and you're done with only 4 working sets, usually in the toilet if this is the first time you've tried this.

On other heavy days, speed sets. For example after warm-up then start with 10 sets of 3 with 30 sec breaks (speed sets). Could still use 315 for example. Same effect, follow it with a few sets of 8 on the leg press, longer rest breaks but more weight.

A third routine might include more weight, 405 for sets of 8 on squats with 2 - 3 minute breaks.

The light days are pretty much the same. 3 sets of everything, light. For example I might only do 3 x 8 with 225 on squats. Seems like you didn't do shit, but your heavy days feel great.

The hardest part of heavy/light is going light.

Works for juicers or nattys. Only the weight will differ, more for the juicers, but still have to keep the light, light. You'll get further ahead with less juice.

W6

 

[PBR]

W6 are you totally familiar with Hatfeilds training program in ref. to this thread??if so, really would like to know if you could answer my question above...thanks again....STEEL????

 

[wilson6]

Do you have a link to this program design?

W6

 

[PBR]

Do you have a link to this program design?

W6

no my friend, just the book..."Hardcore Bodybuilding" by Fred Hatfield.....Ive read it a 1000x and cant figure out how much is how much???? damn it....Ive used the routine on more than 1 occasion...also have put some females on it...we all got great results...non-competitors tho....What I did was modify it.....Bench Press was followed exactly as laid out above....Incline was also....now at the two lifts, I was at 12 sets already, so flyes and pec-dec were only 2 sets each....in other words, we used the bulk of the routine for large compound movements only, smaller lifts were adjusted accordingly....its a hell of a routine....it sets your EGO staight real quick....as very light weights are used by the time you get to 5 & 6 for 20-25 reps, to say the least.....sound ok???IYO???

 

[SteelWeaver]

Heya PBR - sorry - been rather busy. I have his book too, and I have the personal trainer manual from ISSA - it's been a while since I read them, so I'm gonna have to go back and have a look - but as I recall, I remember thinking at the time that there seemed to be a helluva lot of volume. So probably the best thing to do with the programme is what you've done, with success - modify it to work for you. I'll have another look at the books and check back in if I can make sense of it