Bro where do I start?
Bro trust me on this one...there is nothing knew for me under the Sun. Please read on as I must tell you that you are making some very serious errors in training.
I didn't see Squats in the program you gave me ...only hacks.
Shallow inclines and declines along with dips with elbow flaired are the best chest developers by far bro. The isolation work that you are doing may FEEL like they are working the fibers harder but is a mirage.
You have to focus on lifting bigger and bigger weights in the big compound movements and then you will see your chest grow.
Heavy weighted dips are the upper body squat. Please don't waste any more time on the isolation work as you are currently doing things. If you want to utilize some isolation work then do one exercise before a compound exercise but not in a pre-exhaust super set fashion. Rest a little before doing the compound movement. I know this is hard for you to take but this will allow for better stimulation. The isolation work will still pre fatigue the target muscle group but the rest before the compound movement will allow much better stimulation during the compound movement itself. Dorian Ytes and Lee Labrada and even Mike Mentzer all gravitated to this form of pre fatigue training.
BRO please plesase do NOT SQUAT AND DEADLIFT EVERY THREE DAYS...nobody can recuperate form this type of frequency. Heavy hard Squats need AT LEAST 6 ful days between sessions and often time up to 10 days...and regular heavy DEADLIFTS should only be done very hard once every 7-10 day or even less often bro.
One thing that Aurthor Jones was a very smart man but he was DEAD WRONG with his theory that muscle begin to atrophy after 96 hours of rest...that is pure CRAP! It often takes this time for muscles to recuperate and then up to a week for full systemic recuperation. Muscles do not begin to atrophy after a hard workout in 96 hours! maybe a week and a half or two weeks.
Do the regular barbell curls and just don't allow yourself to cheat bro...its that simple.
I have used a two way spilt, training one day and taking two days off, with good results but I now favor a three way split doing fewer exercises per workout and training only MON-WED-FRI while natural.
WORKOUT FOR MASS AND STRENGTH( two way split)
It is best for recuperation reasons to group chest and tri's together and back with bi's.
YOUR FOCUS MUST BE ON MICRO LOADING and NOT intensity as I mentioned in an above post. Make it your life to add small amounts to the bars each week. As I said earlier in another post even 1 pound per week in the bench is good progression after the going gets tough.
www.fractionalplates.com
Focus on getting that next 10 pounds to the squats for example and another 10 and another 10 and after months of this your entire body will be much bigger and stronger..the same can be said for the other compound movements.
Train very hard BUT hold somehting back for the next session...DON"T KILL YOURSELF with intensity..the nervous system will not allow for this.
Day one.
30 degree inclines in a smith machine 3 progressively heavier warm ups with low resp of 5. DO NOT push your self.
Then 2 work sets of 6-8 with as much weight as you can handle.
Rest 2-3 minutes and do the same with 10%less weight.
On the last set do rest pause reps, that is after you cannot do another good rep put the weight down and rest for 10 second and then do more reps ...do this 2-3 times.
Next do two sets of either medium grip dips with elbows flaired with a weight belt, or 2 sets of BB declines or 2 sets of Hammer declines
On steroids you could add a set or two of flat fles, which are better than the pec deck or cable cross overs even though little tension is at the fully contracted position. The flys are optional...the most important thing is adding small to tiny amounts of weight each week to the compound movements.
Next do abbs to rest the tri's. Hanging knee ups and crunches. couple hard sets each . Add weight as you can and don't go over 2o reps. .
Next do tri's. Rets 2-3 minutes between sets
You will get FAR BETTER gains form either close grip benches in the smith machine with a 15 inch grip or machine dips with elbows in and a narrow grip. Another good one is bench dips having someone put a padded heavy barbell at the top of your lap. Be careful not to go too deep with dips or you will mess up the rotator cuffs.
Do one warm up set max and then 3 sets of 6-8. A set of pushdowns or tricep extensions can be done while on roids but again the compound movements are far more important.
Do calves now with 3-5 sets of 10-15 in either the standing calf raise, donkeys or keg press calf raise. Direct soleus work is not needed as these exercises work the soleus hard too.
be sure to utilize the rest pause reps and reduce the weight a little for each set. Keep rests down to 90 seconds
Rets two or three days
Next workout
Again use rest pause form time to time and reduce the weight for each successive work set on many exercises.
Squats deep and hard for 2 sets of 12-15 after 3 warm ups
leg press deep for one set
(Hacks are inferior to both of these)
rest 4-5 minutes between sets
rest 5 minutes sitting against a wall
Stiff leg deadlifts for 2 sets of 10-12. Keep back straight, use straps, go only to mid shin or you will scew up your back in time.
1 set of leg curls
Pulldowns with either a curl grip or medium grip with palms facing each other. 2 sets of 8 ,use straps
Rows for 2 sets..hammer rows are good and so are others
Seated overhead press for 3 sets
Shrugs for 2 sets
Upright rows for shoulders and traps for 2 sets...use straps
BB curls 3 sets... use the rest pause reps for sure.
optional ...wrist curls and reverse curls.
Bro ...isolation work is WAY over rated as is pure pre exhaust super setting. If you must use more isolation work then do then before the compound movement but don't do them in a super set fashion.
IE: you could do a couple sets of laterals before the presses.
Rear delts get plenty of work with over head pressing and back work.
NOTE: many men find it best to use a 5X5 program where you do a couple warm ups and then 3 sets of 5 with the same weight for each set ..with longer rests between sets. Many find it easier to add weight progressively in this way. Reg Parks liked this type of training as do many more.
Try a three way split training MON-WED and FRI. It has one training more frequently but with fewer exercises per workout and works very well.
RG
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