6/20 Routine (check and reply)

[HulkRow]

MONDAY :
SMITH MACHINE SQUATS: 3 SETS 20 REPS// 3 SETS 6 REPS
LEG EXTENSIONS: 2 SETS 20 REPS// 2 SETS 6 REPS
LEG CURL: SAME AS ABOVE
INCLINE DUMBBELL BENCH PRESSES: SAME
PEC DECK OR CABLE CROSSOVERS:SAME
STANDING CALF RAISES: SAME

TUESDAY :
BENT OVER ROWS: 2 SETS 20 REPS// 2 SETS 6 REPS
CLOSE GRIP FRONT LAT PULLDOWN: SAME AS ABOVE
SMITH MACHINE MILITARY PRESSES: 3 SETS 20 REPS// 3 SETS 6 REPS
INCLINE DUMBBELL BICEP CURLS: SAME AS ABOVE
CLOSE GRIP BENCH PRESS: 2 SETS 20 REPS// 2 SETS 6 REPS

THURSDAY :
LEG PRESS: 3 SETS 20 REPS// 3 SETS 6 REPS
HACK SQUATS: 2 SETS 20 REPS// 2 SETS 6 REPS
STIFF LEG DEADLIFTS: SAME AS ABOVE
BENCH PRESS: SAME
INCLINE DUMBBELL FLYS: SAME
SEATED CALF RAISES: SAME

FRIDAY :
SEATED CABLE ROWS: 2 SETS 20 REPS// 3 SETS 6 REPS
1 ARM DUMBBELL ROWS: SAME AS ABOVE
CABLE SIDE LATERALS: 3 SETS 20 REPS// 3 SETS 6 REPS
CABLE OR REGULAR PREACHER CURLS: SAME AS ABOVE
TRICEP PUSHDOWNS: 2 SETS 20 REPS// 3 SETS 6 REPS.
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The idea is to use heavy weight for your sets of 6 reps to stimulate size and muscularity while the sets of 20 reps create a pump and help build blood vessels. Rest 3 minutes between sets on the 6 rep sets - you may have to decrease the weight each set to make the 6 reps. Rest 1 to 2 minutes between sets on your 20 rep sets.
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WHAT do you guys think about this?

source: http://www.pinsonsfitness.com/6_20.html

 

[lemur]

I don't know about the actual theory, but the routine doesn't look all that well structured to me. Too much machine work, too much isolation, not nearly enough freeweight and compound. I have heard this theory discussed before, and I don't believe the result was affirmative on this type of training, but I'm not 100% sure.

 

[ZZuluZ]

It's crap. Plain and simple.

-Zulu

 

[kmh63xl]

awful....sorry

 

[strong island]

I personally don't like it. I Don't believe in multiple light workouts per week. My training methodology is to blast each bodypart once per week.(calves and abs twice). I think you need at least 5 days in between workouts.

I also believe in doing lower reps first to exhaust the fast twitch muscle fibers.

What are your goals, stats?

note: Do not do smith machine squats. Could be bad for your knees. Just do plain barbell squats.

 

[HulkRow]

thanks......*Last website he gets 20 rep shit from*