Random health and exercise thoughts - Page 3133
Nope. Its not if you can recover well from it and progress. Volume tolerance is very individual and depends on how well conditioned you are too it. Some people also need a lot of volume, some less. I progress best on higher volume but slightly lower intensity. I believe that the more training the better, as long as you can handle it.
I've worked up to this since the beginning of the year, but now most of my sessions are around 5-8 sets of squats and the same amount for a deadlift variation. Then its some kind of bench + accessory work for whatever muscles. It's four sessions like that a week atm.
1-1.5 hours is pretty a good length if you're not super serious.
That split structure seems decent. The only thing I see as problematic with splits is how you define something as say a "pull". Would deadlifts be part of "pull day" or "leg day"? Same goes for shoulders. An OHP works the triceps and chest too, not only the shoulders.
I think in terms of movements instead and like full body sessions alternatively upper lower for that reason. In your program your actually working the muscles in your upper body 5x as much as lower, if you don't consider deadlifts as a pull. Its fine to work the upper more since thats what most people care about (and the upper can usually handle more volume than lower), but a 5:1 ratio seems a bit much to me.
I don't do deads and squats due to back issues.
Flat DB Press super set with Seated row. 5x10
Incline DB press super set with lat pull down. 5x10
Superset bicep and tricep movement.
Walking lunges (3x10 or 5x10. I suck at lunges)
Quad machine and hamstring machine (3x10 or 5x10)
Seated OHP, Lateral Raises, Facepull. 5x10 for all three or stopping when the movements start getting too sloppy.
This depends on how things go. I usually superset the lunges with OHP and facepulls. Then do a rotation with the remaining exercises. Usually, lateral raises, and the two leg machines.
I think I need to throw in either goblet squats or split squats and alternate these. I'm still not sure if I should keep doing the machines, esp the hamstring one due to low back tension.
Finish with superset of bicep and tricep movement.
I throw in one core exercise everyday. Leg raises or rope crunches. And also shoulder prehab stuff 2x a week.
Like I said, I'm hoping to concentrate on growing chest and arms right now since they've always lagged for me. If I do 2x A&B a week, it should give me atleast 1-2 days a week where I can do concentrated arm work and shoulder prehab and a bit of swimming. I have a bit more time on my hands now, so I'm okay doing 4-6 days in the gym of sorts. Super motivated, but don't want to do chest only work some days because my shoulder is grouchy and I'd rather keep working prehab for it.
I think this all sounds pretty haphazard as far as programming goes.
It sound like you got a good plan.
If I were you, I'd start Split A with some heavy BB Benching, say 3-5 top sets of 3-5 reps. Maybe do the same for Chins/Pull ups or BB rows.
Then for Split B, I'd start with heavy goblet/zercher squats. Maybe some Romanian Deadlifts for volume if you can do those?
Anyway, I think you get the best results if you do both typical strength work in the lower rep range and the more typical hypertrophy work for volume with lighter weight. Right now it seems like you're only doing the latter and while I'm not sure there's any science to back up the relevance of going heavy, I feel you risk not getting as much growth as possible by leaving it out.
So, I've had back surgery twice and I don't do things like BB rows for that reason. Same for romanian deads. Not sure about zerchers. I'd totally forgotten about those. Might give them a go, but it feels like they'd hurt your elbows like crazy.
As far as goblet squats, I'm just holding a dumbbell. I might try front squats again at some point when I'm stronger, but they've bothered me here and there.
I'm not doing a ton of heavy stuff because I feel like the risk isn't quite worth it right now. I'm a year and a half out from surgery and things are falling into place. I'd rather build a nice base now and then start adding to it in time. I'm never going to be a BB'er/PL'er so as long as I can move past DYEL status, I'll be happy.
BB Bench bothers my shoulder. I might go to pt to have someone look at it. It's been eh for a bit now.
Sprints are probably worse for me...
I think I might try playing with the sled we have in the gym.
Honestly lunges don't really bother me at all, neither do goblet squats, or split squats. These are all with DB's i.e. very little spine compression.
i have been making awesome pocket money flipping gym shit on kijiji. two unique things: it's extremely undervalued by those selling ("im moving/its been a laundry rack for too long, get it out of my house") and fairly valued by those buying (internet lifting nerds), and the proliferation of old stuff that's been gathering dust in people's basements is much higher quality than what's being peddled in stores these days. at this point, i've pretty much paid for my home setup with the money i've made and have accumulated some nifty stuff that i'd never pay for otherwise, such as the aforementioned york bar, various attachments, fat gripz, etc.
if i had the space for all the stuff i have waiting to sell, i'd have a legit gym that i could charge admission to. two smith machines, two lat pulldowns, two sets of squat stands, a half rack, deadlift platform/stand/shrug rack thing, set of dumbbells from 5-70 with a rack, etc.
3x a week Legs, Chest, Dead. 4th day is just yolo arm work / delt work, easier day where I can go in and get shit done even after 10 hours of work. No cardio, will be on feet all day.
1st week beltless & no knee sleeves high rep 12-15 range
2nd week beltless, knee sleeves high rep 12-15 range
3rd week belt, sleeves high rep 8-12 range
4th week belt, sleeves, high rep 6-10
5th week belt, sleeves 8 sets 3 reps
6th week deload
Not really working with %s. Just trying to hit PRs comparing to last cycle.
accessory work complete bodybuilding, lots of variety in movement 5-7 different lifts for high rep.
before you say lol sleeveless training, I started doing it and think I've gotten good results from it. And I don't want to be that guy that gets to the gym and immediately puts on knee sleeves.
What dost thou think Concept?