My Quest to COMPETE - BEAT THE DISEASE!

[blut wump]

Would that be six for the top part of the forearms and another six for the underneath part?

 

[dougmug]

Would that be six for the top part of the forearms and another six for the underneath part?

blut wump you know the answer to that, my point is just to get him to stop overtraining all the time. He doesn't need to be doing 20-30 sets per body part. 6 sets total for forearms is plenty.
D

 

[JKurz1]

I gotcha....Its just an outline.....thanks

 

[blut wump]

JK, have you considered that right about now could be an ideal time to make a stab at an intermediate 5x5 program. It'd get you down to three days per week and let you focus on rest and growth.

Sorry, dougmug, for any seeming irreverence on my part.

 

[JKurz1]

4x i could do.........will that work?

 

[blut wump]

Unlucky. Maybe I'll mention it again when you can get down to 3.

 

[al420]

4x i could do.........will that work?

Yes - Tony set one up for me. basically you have 2 Squat/Row or Dead days and 2 Bench/Military days.

I would save the Bicep work for day 3 and Tricep for day 4 as you will need them both earlier in the days workouts.

I did:

Mon:
Back Squat 5x5
GP Row 5x5
Jump Shrugs 6x5
Decline Abs 3x20

Tue:
Flat Bench straight 5x5 one week, 5x5 3x3 next, 5x3 4x1 next, then rinse/repeat
BTN Push Press 5x5
DB Incline: 3x15
Oblique Work

Wed:
R E S T

Thur:
Power Clean 3x5, 3x1
Back Squat 4x5, 1x3
Deadlift 5x5
Decline Abs BWx3
Bicep stuff

Fri:
Flat Bench 5x5
Strict Standing Press 5x5
DB Incline: 3x15
Tricep stuff

Sat and Sun are Rest days - I don't do ANY cardio (per SHadows recomendation), and if I do any I do Bar Complex type stuff or light hang cleans for loads of reps. I also Box but not for cardio - just to remain a killer...lol

 

[JKurz1]

hyow do u finagle the numberrs each week? I assume i could also take sat off a reboot on sunday?

 

[BiggT]

hyow do u finagle the numberrs each week? I assume i could also take sat off a reboot on sunday?

Bro, it works best when thinking in terms of days of the week for organization purposes.

You don't need to do the reboot on Sun.....routines like that are based on trying to correct what is dead wrong with supercompensation. You know, the theory that says kill a muscle, then rest it all week and it'll grow back bigger and stronger ready to be killed again the next week. The problem is the stimulus is lost in that time......routines where you reboot try to hit the muscle again before you lose the stimulus, and IMO and in the opinion of the entire strength and conditioning world as well as anybody who built an ounce of muscle before mega-doses of drugs could cover up training deficiencies, that just is too flawed. The reason being the body's CNS is fatigued systematically over blocks of time, and it recovers systematically over blocks of time, not body part by bodypart and workout to workout.

The intermediate 5x5 with the ramping, peaking, and re-ramping (default deloads) makes it unecessary to reboot to try to hit the muscles closer together. There is no deload in the beginner phase because the lifter is nowhere near his genetic capabilities and they don't get CNS burnout because even "heavy" lifts are still damn light compared to what they can ultimately handle.

 

[Tweakle]

Ok, last shot at this

http://www.ironaddicts.com/forums/showthread.php?t=9758

IA's 4 day 5x5 routine

and because you like to 'look good naked' and '5x5 is for fatties' here is one guy's results on it, drug free after a few weeks. at 20 he looks way way way better than the majority of experts and good bros posting cut&paste advice about juice @ elite

http://www.ironaddicts.com/forums/attachment.php?attachmentid=1035&d=1163819171