My new workout Routine

[b fold the truth]

what frequency..x1 or x2 a week?

Once...

My workout split was as follows:

Monday: Legs
Tuesday: Chest
Wednesday: Off
Thursday: Back
Friday: Shoulders, Tric, Bic

Often times I would do one or two sets of shoulders, biceps, and triceps at the end of chest day. Some kind of lateral raise, tricep push down, and a concentration curl (or some other type of the stereo-typical 'shaping' movement).

On Friday I would often do a set or two of light flyes or pec dec.

B True

 

[Hansson]

I think this looks good. Good thinking not tinkering with it - you can't make everyone happy. It's not a conicidence it looks just as it does. Just take it easy with the 'to failure' stuff as it often does more to increase recovery time than increase growth. If you go to 'real failure' every set you may burn out too quickly on an otherwise very nice program.

Good luck and post when you've got started!

 

[Arnold'sApprentice]

AGREED ...However,would you believe that i rembered it wrong and it is leg press and NOT leg extension? debaser can sniff out a weakness in a rountine so easily

 

[Hansson]

I haven't read Yates' book so I can't answer that but honestly it doesn't matter much. The squat is without doubt the superior leg exercise and in my opinion squat/leg curl/leg press will get the same results as squat/leg curl/leg extension. Both quads and hamstrings get worked regardless.

When performing leg extensions remember not to jerk up the weight but perform it controlled and steady. Don't keep your foot in any strange angle. The reason some people get hurt on it is because they use too much weight and don't perform it properly.

The most important thing is that you decide for a routine and then stick with it for at least three months, always striving for lifting more weight in the important lifts (deadlifts, squats, etc) in a safe and controlled way of course. If you do leg press or leg extensions in addition to squats is of lesser importance.

Have you started on the routine yet?

 

[Arnold'sApprentice]

3 workouts in bro. feeling good..but bi's are pretty sore

 

[Apprentice of Arnold]

You rock, bro

 

[Arnold's Apprentice's Bro]

yeah, our bro really rocks. rock on bro!

(and keep rocking back and forth on dad....it's keeping him off of us! take one for the team bro!)

 

[DeanersWeiner]

What are the percentages of weight and rep range for those exercises? Light med or heavy?

 

[DeanersWeiner]

AA stick with that routine. I am one true beliver in the way Dorian trained with low volume. He also did not believe he would get any gains until I think it was Mike Mentzer (but Im not sureit was Mike or someone else) told him to try it for a few months.

I also believe that Dorians genetics were so far superior to everyone elses that if he was still competeing today he would still be Mr "O".

I also over trained all the time with way too many sets and reps. I laugh at people in the gym I work at working out for 2 - 3 hours and just shake my head and say why! Since Ive switched to a new routine like the one you wanna try out my gains, just everything is amazing and I cant believe Im getting this good of gains in muscle and strength with low volume training but super intense.

 

[Arnold'sApprentice]

that makes me feel it's all worth while when i read stuff like your post bro..

AMEN

*6-8 reps btw*