What muscles do you group?

[UA_Iron]

It looks very interesting to say the least, I may give it a try.

I stole it from IronTrybe - but it has been posted on EF before in training methods so I dont think anyone will get upset about it.

 

[RGS83]

Chi - thats none to shabby.

thanks for the imput bros!... always nice to see what's worked for others

 

[Madcow2]

It looks very interesting to say the least, I may give it a try.

I stole it from IronTrybe - but it has been posted on EF before in training methods so I dont think anyone will get upset about it.

They won't. It's Matt Reynold's program. Matt and I have known each other on various boards for a few years now. I've referenced it several times in my 5x5 thread as another very good dual factor option to rotate in. It's been stickied on Meso for a while and it was an article in the online magazine CORE. The first part is the middle link in this post in my 5x5 thread:http://www.elitefitness.com/forum/showpost.php?p=4497678&postcount=13
The conclusion is in the following month's issue. With the document it's a lot easier to put it all together though.

 

[69chevy]

I happen to really like the OLs and variants for strength, athletic performance, speed, and hypertrophy aspects. As to throwing them in I'd need more detail on the goal and the program to which they are to be thrown into.

I'm just working on gettin my core back after driving a truck over the road for three years u can imagine the toll that took on my body.Just wanted a little input on whether they would be worth while in getting my srength back.i trained when i could for the last three years,but during the weekdays it was push ups crunches and some cardio when i had the time.iiiii'm 5'"10 195 12-14% bench-285x5 squat 225x5 dead 250x8 lokkin for more leg and back srength.

 

[hoogish_feet]

i don't train every muscle group twice a week directly, only once/week- 4 day split

however i usually train middle/lower chest and upper chest on two different workouts.

Note that you will use your muscles, especially arms, in other exercises. Although i only train biceps directly once per week, i will use them quite a bit when doing back training.....so effectively i'm training them twice per week

 

[Madcow2]

I'm just working on gettin my core back after driving a truck over the road for three years u can imagine the toll that took on my body.Just wanted a little input on whether they would be worth while in getting my srength back.i trained when i could for the last three years,but during the weekdays it was push ups crunches and some cardio when i had the time.iiiii'm 5'"10 195 12-14% bench-285x5 squat 225x5 dead 250x8 lokkin for more leg and back srength.

Yeah - throw them in.

 

[dirty~d~]

Dirty D, when do you work in your back??

Day 5, where it says 'back/shoulders'.

 

[RGS83]

Oops! :s

I just got the word doc, and I'm going to give it, plus your linked thread, a read.

Madcow, for someone starting this program, roughtly how long should it take to complete a workout?
Were the gains quick, or were the longer more sustained gains?
(as in, if you work your bicep, you'll see the gain right away, vs. a deadlift [for me at least], the gains take longer to notice)
.
.
I'll give it a read, I unfortunatly don't have access to a gym all the time - if there any variation that could be done at home without a spotter until a gym might become avaliable?


Finally, to ALL - what do you do for your abs... god damn i'm lazy when it comes to them!

 

[RGS83]

To those who train 3 groups in a workout..- kudos!!!

I'm getting back into it, and for the life of me, I cannot!
I tried a Chest/ Bi/ Back - that didn't happen! :s
No way i was getting a decent back workout in - I did abs instead.

Wild guys - how do you rank what are the major muscle groups?

Legs, Chest, Shoulders, Back, Tricep, Bicep?

 

[Madcow2]

rgs83 - don't go by feel. Shoot, plenty of guys getting better results that work a lot less and spend a lot less effort in the gym. You train smart before you train hard otherwise you move 10 feet but 7 to the left and only 3 forward and wind up with slacker like results. A slacker can move 3 feet as long as they are all forward and a hard worker training smart can move all 10 forward.

If DFHT is too much for you, try this: http://www.elitefitness.com/forum/showthread.php?t=375215

Very easy to follow, been in use for 30 years. Developed and tweaked by some of the best strength coaches to grace the planet. Routinely grows people like weeds. It's not about applying a ton of stimulus in a single session but about applying stimulus over a block of training sessions (in this case 4 weeks at a time). It's the same methodology as DFHT (a lot of BBers like to alternate them) but a bit easier to follow and it will set you up nicely and condition you if you want to take on DFHT later.