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  • Look alright??

    I originally posted this on bb.com forums.. but didn't get any replies so I thought I may as well post it up here

    I've got my diet and supps sorted so its just about the training. On a bulk currently so I'm getting 3700-4000calories daily.
    Current supps: multi, fish oil, whey, CL Green MAG and Purple Wraath


    It's about time I changed things up and I've been meaning to try out an upper/lower, heavy/volume split. Since I've never used I thought I should get some opinions on it and see what I can change.
    Heavy days excercises will be 3sets keeping reps between 2-8, Volume will be 4-5sets per excercise with 1min rest in between each set, Reps at 8-15.

    UPPER-HEAVY
    Bench/Incline
    Arnie Press/Military Press
    Deadlift/Bent over row
    Dips/Skullcrushers
    Shrugs/Upright row
    DB Curl

    UPPER-VOLUME
    Bench/Incline
    Lat/Straight raises
    Reverse fly
    Pullups/lat pulldown
    Upright row
    Preacher/Isolation curl
    Dips

    LOWER-HEAVY
    Squat
    Leg Press
    Lunges
    Calf raise (seated and standing)

    LOWER-VOLUME
    Squat
    Calf Raise
    Lying leg curl
    leg extension
    Leg/calf press

    Thoughts? suggestions??

    Edit: Just thinking if deadlifts would fit better on lower days? Oh and main goal atm is to add some mass if that changes anything
    Last edited by wobemaster; 06-26-2008, 02:45 AM.

  • #2
    Maybe replace deads with rack pulls if for the upper body or do pendlay rows.

    I had a similar program myself that I made good gains with. Would the exercises be performed in the order listed. And what would you say are your weaker bodyparts?
    kane@controlledlabs.com
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    • #3
      Yeah more or less in that order, basically trying to work largest muscles first to smallest last.
      I think I am going to move deadlifts to lower and put in place bent over rows/t-bar rows since my back lacks a bit.

      I also think that I'm going to scrap isolation excercises like the lat raises/preacher curl for compounds

      My weaker parts= back/rear delts and calves

      and another q, do you think theres any advantage in focusing each session more on a body part eg. for upper keep bench/military/a row and then add either: chest/tri, back/bi/forearm, delts/upper back??
      and then same for lower with deadlift/squat/lunge being staples and then adding either ham, quads or calves?
      or keep it similar to what it is?
      Thanks

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