Going Against The Grain!

[punch]

The following is a drastic change to my routine I have been doing for some time now. Many of you have great input, so please let me know if you think this works. Every exercise is 4 sets.

MON

Chest: Flat bench
Back: Barbell Rows
Legs: Squats
Shoulder: Presses( although I dont like these )
Bis: Barbell curls
Tris: wieghted dips

WED

Chest: Inline Dbl
Back: Dbl rows/ SHrugs
Legs: Leg Presses
Shoulder: Lateral Raises
Bis: Preacher curls
Tris: Skull Crushers

FRI

Chest: Flyes
Back: Pull Downs( Front )
Legs: Lunges/ Extensions
Shoulder: Bent over raises
Bis: Seated Dbl Alternates
Tris: Pushdowns/ 1 arm behind head presses


Tues/ Thurs: Forearms/ abs / calves

 

[TheOak84]

dont do it, my friend tried it, he maintained most of his size, but lost a shit load of strenght.. but, maybe he was doin it wrong, who knows.. not sure..

 

[casualbb]

As someone who does something similar to that (HST), let me say that you will probably need to cut down on sets to accomodate the higher frequency. I do at most 2 sets of stuff, and despite the fact that I'm usually not working to failure, after set 2 I feel like I've done plenty for that muscle group.

-casualbb

 

[louden_swain]

Nope. . . .looks bad!! There is not enough rest between the muscle groups. Certainly a recipe for the ultimate decline in strength and size. Look at the DC sticky. . .it is similar to what you have proposed.

 

[Cuthbert]

The only way to know for sure is to try.

However, I agree with Louden, I don't think you have enough rest planned.

I am curious, though, because many people argue that you can train muscle groups very frequently, as long as you dont do the same exercises each time. You dont seem to have repeating movements, though i would switch your wednesday/friday leg movements should you do this.

No harm in trying, though I do think you'd be better lookign at DC's program.

Cuthbert

 

[Fatty4You]

I think the proportion of Upper / Lower body work need a little change. I know there are more muscles for upper body than lower body, but .... i dont know.... just maybe could some adjustment.

-Fatty

 

[casualbb]

Nope. . . .looks bad!! There is not enough rest between the muscle groups. Certainly a recipe for the ultimate decline in strength and size. Look at the DC sticky. . .it is similar to what you have proposed.

"Not enough rest between muscle groups..." but DC is better because it's "similar." So which is it? Are you saying that one more day of rest will make or break the plan?

-casualbb

 

[louden_swain]

"Not enough rest between muscle groups..." but DC is better because it's "similar." So which is it? Are you saying that one more day of rest will make or break the plan?

-casualbb

There is no need to make this complicated. His idea is similar to DC, but he is training each muscle group too frequently. His routine could use a couple of modifications. Of course, we are unsure what he is using in terms of sets and reps.

This is why I suggested that he look at the sticky. His program could easily be converted to a DC program.

 

[punch]

Here was my basis for this plan....

In general I do 2 bodyparts per workout comprising of 3-4 exercises for each w/ 3-4 sets. So, if one does a total of 6 movements w/ 4 sets each thats 24 sets in total per workout.

My rep range would be 8-10. By performing just 1 exercise per body part you are, in the course of a week doing 3-4 movements per body part. All you are doing is spreading it out. All in all you are getting 4 days rest. From a psychological perspective you go in every other day knowing you have to hit each bodypart w/ one exercise. To me this can only cause one to focus more.

 

[casualbb]

I'd say go ahead and give it a try. Don't be afraid to lower the volume if you start to feel burnt out. Also eat a ton -- fullbody stuff really boosts the metabolism.

-casualbb