Please Scroll Down to See Forums Below 
Texas Monster
New member
Hey Guys,
So I thought I would give you a chance to critique my workout routine.
The thought behind it is very simple. There are 2, 3 week cycles followed by 1 deload week.
The split varies each time I go through Each cycle But I either try to hit 1 body part a week or I do a half split routine.
So an Example of a 6 week Cycle Would be as follows.
Split Type( 1 body part per week)
Monday Chest
Tuesday Legs
Wednesday shoulders
Thursday Back traps
friday Arms
Week 1 Form and Tension Emphasis.
Sets consist of lighter weights and really focusing on mind muscle connection. Pyramid according to the weider method. 15,12,10,8,8.
Week 2 Volume Week
Sets consist of multiple sets of 10 till absolute failure. This works well with the big lifts such as squats, bench, bent over row. This helps really emphasize muscle memory, good form, and will help in the next week to come.
Example Leg workout
Leg extensions
20,20,10,10,10
Squat
10,10,10,10,10,10,10,10
Leg Press
10,10,10,10,10,10
Lying leg curl
10,10,10,10,10,10,10,10,10,10
Week 3 Heavy Week
The first two weeks are the prep for this week. Week 1 helped you concentrate on where you need to put the tension. Week 2 created rudimentary skills in order to perform the lift with correct form multiple times with good muscle memory. Week 3 is all about using both the mind muscle connection for tension,good form and endurance from the volume week, and realizing you only have one week to bust ass and go heavy.
On the exercises there are 2 warm up sets. Then go right into working sets of 6-8 reps going heavy.
This 3 week cycle repeats itself.
Then on week 7 you deload the muscles. Deload workouts are somewhere along the lines of this schedule.
Monday Yoga
Tuesday Back and chest ( Light workout mainly pull ups, push ups and light dumbell work.) Focus on negative and squeeze with explosive positive. Then cardio
Wednesday Cardio and foam Roller
Thursday dynamic low impact leg excercises, lunges, stretching, step ups, hyper extensions.
Friday yoga
Then on week 8 I start all over again.
I feel this gives me the most out of my training where I get to constantly challenge my muscles in different ways while giving my body the proper rest every 6-8 weeks in order to keep growing.
Any feedback is appreciated.
So I thought I would give you a chance to critique my workout routine.
The thought behind it is very simple. There are 2, 3 week cycles followed by 1 deload week.
The split varies each time I go through Each cycle But I either try to hit 1 body part a week or I do a half split routine.
So an Example of a 6 week Cycle Would be as follows.
Split Type( 1 body part per week)
Monday Chest
Tuesday Legs
Wednesday shoulders
Thursday Back traps
friday Arms
Week 1 Form and Tension Emphasis.
Sets consist of lighter weights and really focusing on mind muscle connection. Pyramid according to the weider method. 15,12,10,8,8.
Week 2 Volume Week
Sets consist of multiple sets of 10 till absolute failure. This works well with the big lifts such as squats, bench, bent over row. This helps really emphasize muscle memory, good form, and will help in the next week to come.
Example Leg workout
Leg extensions
20,20,10,10,10
Squat
10,10,10,10,10,10,10,10
Leg Press
10,10,10,10,10,10
Lying leg curl
10,10,10,10,10,10,10,10,10,10
Week 3 Heavy Week
The first two weeks are the prep for this week. Week 1 helped you concentrate on where you need to put the tension. Week 2 created rudimentary skills in order to perform the lift with correct form multiple times with good muscle memory. Week 3 is all about using both the mind muscle connection for tension,good form and endurance from the volume week, and realizing you only have one week to bust ass and go heavy.
On the exercises there are 2 warm up sets. Then go right into working sets of 6-8 reps going heavy.
This 3 week cycle repeats itself.
Then on week 7 you deload the muscles. Deload workouts are somewhere along the lines of this schedule.
Monday Yoga
Tuesday Back and chest ( Light workout mainly pull ups, push ups and light dumbell work.) Focus on negative and squeeze with explosive positive. Then cardio
Wednesday Cardio and foam Roller
Thursday dynamic low impact leg excercises, lunges, stretching, step ups, hyper extensions.
Friday yoga
Then on week 8 I start all over again.
I feel this gives me the most out of my training where I get to constantly challenge my muscles in different ways while giving my body the proper rest every 6-8 weeks in order to keep growing.
Any feedback is appreciated.
