Please Scroll Down to See Forums Below muscledog95
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Just for a fun change....im only gonna do squats, deads, and bench....just to see how it works
trying this out
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muscledog95 said:
Need some more info as to what you are going to do...
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muscledog95
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Squats twice a week, deads twice a week, bench twice a week. Do between 3 to 6 working sets each. Also im tossing in pull ups. What do you think B fold. Any suggestions
muscledog95 said:
Do you plan on discussing reps, intensity, rest time..etc...
Your goals?
Your history?
Your total statistics?
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Agreed, I would add pullups or a row, because you'll actually give your biceps good stimulation without using an isolation exercise (seems to be your goal)
I would add maybe a push press though as well. In fact, since you're already making a smart move in doing abbreviated training, here is an EXCELLENT routine that has worked WONDERS for many people...here is the meat of the article found athttp://www.hardgainer.com/articles/33-76.html
I'm going to write up your new training program for the entire year 2002 (yes, the entire year). Do the following program, training twice a week, include warmups, and don't change anything!
Workout 1
1. Crunch: 1 x 10
2. Squat: 2 x 5
3. Stiff-legged deadlift: 1 x 10
4. Bench press: 2 x 5
5. Dumbbell rowing: 2 x 5
6. Barbell static grip: 1 x 60 seconds
Workout 2
1. Side bend: 1 x 10
2. Deadlift: 2 x 5
3. Press: 2 x 5
4. Standing barbell curl: 2 x 5
5. Standing calf raise: 1 x 10
6. Back extension: 1 x 10
Boy I've written that routine before. So now you have it, my top-secret routine. I'm being sarcastic, of course, because I can't tell you how many times I've written a routine like that in this magazine. Now, don't question it, just follow it.
Here's how to perform the routine: Use a weight that you could perform one rep (at most two) beyond the goal rep I've given you. So for the bench press, if you can do 150 pounds for six reps and would fail to get number seven, that's the correct weight. For the grip work, use a weight that you could hold for 65 seconds. Now, on the squat and deadlift, add two pounds per week. On everything else, add one pound (yes, just one little pound). I'm calling you out. I'm personally challenging you to do this. I can see you thinking right now. Stop it, you've done too much thinking, it's thwarting your progress. Just follow what I'm telling you.
After six months, test yourself to see if you have any extra reps in you. Take all your training weights at that time and do as many reps as possible for one set of each. If you can do two or more reps beyond your goal reps, recalibrate your weights so that you can only do one rep more than your target reps. At six months you may be surprised at how many extra reps you have in you. In some exercises you may have to recalibrate as much as 20 pounds.
I assure you that when you perform this program exactly as I've written it, you'll be one of the happiest trainees on the face of the earth in December 2002. And at that point you'll know what it takes to get bigger and stronger.
I would add maybe a push press though as well. In fact, since you're already making a smart move in doing abbreviated training, here is an EXCELLENT routine that has worked WONDERS for many people...here is the meat of the article found athttp://www.hardgainer.com/articles/33-76.html
I'm going to write up your new training program for the entire year 2002 (yes, the entire year). Do the following program, training twice a week, include warmups, and don't change anything!
Workout 1
1. Crunch: 1 x 10
2. Squat: 2 x 5
3. Stiff-legged deadlift: 1 x 10
4. Bench press: 2 x 5
5. Dumbbell rowing: 2 x 5
6. Barbell static grip: 1 x 60 seconds
Workout 2
1. Side bend: 1 x 10
2. Deadlift: 2 x 5
3. Press: 2 x 5
4. Standing barbell curl: 2 x 5
5. Standing calf raise: 1 x 10
6. Back extension: 1 x 10
Boy I've written that routine before. So now you have it, my top-secret routine. I'm being sarcastic, of course, because I can't tell you how many times I've written a routine like that in this magazine. Now, don't question it, just follow it.
Here's how to perform the routine: Use a weight that you could perform one rep (at most two) beyond the goal rep I've given you. So for the bench press, if you can do 150 pounds for six reps and would fail to get number seven, that's the correct weight. For the grip work, use a weight that you could hold for 65 seconds. Now, on the squat and deadlift, add two pounds per week. On everything else, add one pound (yes, just one little pound). I'm calling you out. I'm personally challenging you to do this. I can see you thinking right now. Stop it, you've done too much thinking, it's thwarting your progress. Just follow what I'm telling you.
After six months, test yourself to see if you have any extra reps in you. Take all your training weights at that time and do as many reps as possible for one set of each. If you can do two or more reps beyond your goal reps, recalibrate your weights so that you can only do one rep more than your target reps. At six months you may be surprised at how many extra reps you have in you. In some exercises you may have to recalibrate as much as 20 pounds.
I assure you that when you perform this program exactly as I've written it, you'll be one of the happiest trainees on the face of the earth in December 2002. And at that point you'll know what it takes to get bigger and stronger.
muscledog95
New member
My goals is to have overal functional strength. When I do deads I do them until my form starts to break. Squats I go to close to failure as possible. Ive been lifting off and on for about 8 yrs. For the first few yrs I lifted my whole body every day, then start started to just do upper body.(ya one of those dorks)lol Hurt my knee in high school so was scared to do any leg. Now I see I shouldn't have been, and am hitting squats and deads, and loving it. I used to think bench was the god of all lifts, now i realize who gives a didaly poo if someone can bench a lot.
I havent maxed out on the bench for a long while but my guess would be around 330Lb
My squat is 300lb for one. (taking it very slow, injury conscnious)
Haven't maxed on deads....my guess is around 285lb.
Hope this is enough info. If not let me know...thanks
I havent maxed out on the bench for a long while but my guess would be around 330Lb
My squat is 300lb for one. (taking it very slow, injury conscnious)
Haven't maxed on deads....my guess is around 285lb.
Hope this is enough info. If not let me know...thanks
JG1
New member
WizKid25 said:
Bro how can you say thats idiotic...especialy since you posted this as your workout...LOL
"This is my current routine
Monday: Chest
Tuesday: Bi's Tris
Wednesday: Shoulders
Thursday: Back, Bis Tris
Friday: Chest"
Bench presses, deadlifts, and squats are core exercises and will make you're whole body grow...yes arms, shoulder and calves will grow...and deadlifts work your back BTW..lol
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