Yup that looks right. I usually do:
Row
DB Press
Rest
But that’s minor details.
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Thanks!
Dont have a back extension machine in my home gym, any alternatives?
Supermans. Think that’s what they’re called. Not amazing but something.
Banded good mornings, glute bridges, single-leg glute bridges, banded leg curls, DB leg curls…none of these mimick the back extension movement very well but work the same muscles (hams/glutes/low back), and provide the low level of stress that back extensions do as well.
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Bench or chest dips?
Barbell or dumbbell?
Not Nutty, but I’m assuming by dips, he means supporting yourself on two parallel bars and lowering and raisng yourself…so chest dips, although your shoulders and triceps are worked heavily as well.
By bench dips do you mean putting your hands behind you on a bench and lowering your butt to the ground? These are easier, but if you can’t do “chest dips” I’d just do lots and lots of pushups until you were strong enough to, rather than bench dips.
Curls don’t matter. Whichever one you want. Some say barbell curls are “bad” for the elbows and wrists, I think doing them keeps some mobility in the elbows and wrists, due to the nature of how you hold it. DB’s are fine, but also just excess equipment. Really doesn’t matter - do what you can with what you have.
Again, not Nutty, so don’t take my word as gospel, but I’m guessing that’s what he’d say.
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I would do very light good mornings or RDL. I would personally do light good mornings.
Dips on parallel bars. I’ve never done bench dips. You even just do more push ups but a different variation (diamond, etc). I personally would just focus on push ups if you don’t have a way to dip well.
For curls whatever works for you man. Start with barbell or get a DB and do that.
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Thanks a lot.
Yes that’s what I meant.
And 100 reps total of curls and 100 of bpa?
Yes 100 reps of those each.
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Hey @isdatnutty
I showed this program to my friend and he liked the looks of it. I’ve been doing it and enjoying it a lot, and he has experience lifting but never really followed a program. Only issue is he can’t/won’t squat and deadlift.
I know, I know, a lot of people say that. But he actually broke his back in middle school, and it never healed. He’s strong, and super athletic (fast, agile, etc). He’s done PT before and followed his doctor’s orders, and he’s attempted to trap-bar DL and goblet squat and RDL, rather than just doing conventional deadlifts and barbell back squats.
It works for a while, then he starts to feel the pain again. And his doctor has recommended against doing it. Anyway, long story short, it’s not a good idea for him to doing squats and deadlifts. And he has no interest in competing or anything, so theres no reason he has to do them. He’s totally fine doing single leg work, GHR’s, leg curls, etc. Doesn’t seem to bother him at all.
My question is, what would you recommend for him to do? He asked me, but I didn’t really know. I thought just do more sets of the lunges and split squats and GHR’s and stuff, but I didn’t really know how you’d change the rep/set scheme. I’m only asking because he likes the look of the program and wants to follow it as much as he’s able to.
You know man, honestly, this is out of my area of expertise. I would suggest using the trap bar, but if after a point that even hurts I have no clue. He might want to go see a sports physical therapist or talk to some bodybuilders. He could try front squats and really focus on reps rather than weight. Wish I could help man, but this is past my level of knowledge. Wouldn’t want him getting hurt that’s for sure.
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Yeah I have no idea what the best route for him would be either. So same, I didn’t want to tell him what exactly to do. His PT and doctor have pretty much said no leg or back work but he knows that not everything is bad, just certain things he can’t handle. I’ll tell him this and he’ll probably just double up on the single leg work or something. Thanks!
Hey @isdatnutty just checking in after running the program for a few months and have a question. My chin up strength has been somewhat stagnant for a little while now. I have been gaining weight so that may have something to do with it, but I should be able to keep up with it, one would think.
I have been getting more reps than where I was at the start of the program but I feel as though I’m not quite progressing as well as I should on them. Would you consider it a good idea to add in a few more sets of them or a variation of them on lifting days that don’t call for them?
I was thinking of adding slow negatives to one of the supersets, on bench day after dips and flys.
Still Loving the program and double progression btw- finally kick-started progress on ohp and bench, and my squat and deadlift numbers have exploded.
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Seems like the rows and chin-ups as assistance are working for you if everything else is going up as well. I would recommend to just make one change. Maybe add in a day where you just focus on chin-ups. You could even add weight to chin-ups to one day and do BW the other day. Just pick one thing, do it for 4-6 weeks and see how you progress and go from there. Progression on chin-ups are tricky.
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Sounds good, I’ll switch BW to weighted chin ups on either squat or DL day and see what happens.
Thanks again man
As a fellow program runner, here’s my observation: if you are breaking rep/weight PRs on the main-lift then it might be a bit too much of an ask to progress simultaneously or at the same rate with the exercise that follows after an exertion which was previously outside your reach. You’ll probably progress, still, it’ll just take longer. I sometimes even regress on my accessory, but then I’ve killed the main lift.
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I guess I’m not too sure how to progress with the accessory stuff then. I’ve been adding weight to the main lifts without issues, but the accessory stuff has been kind of floating around the same reps/weight. I guess I dont care nearly as much about the accessory stuff as I do the mains, but it’d be nice to continue adding weight and reps to everything at some point.
Is it just a matter of focusing on one thing at a time? Either progress on mains or progress on one of the accessory movements?
Well, since you are gaining weight you’re already progressing on the BW stuff too.
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