[quote]chutec wrote:
sorry to expand a bit, my question was:
if i am doing a compound lift like a military press, would i the do hypertrophy sets for shoulder, chest and triceps afterwards?
[/quote]
Like I said there are no rules, but what I do is for example I work chest and back on the same day, so I alternated.
Bench Press
Heavy Rows
Incline DB Press
Lat Pull downs
Pec Deck
Cable Pull-Overs
I like the idea of doing progressively lighter exercises, but some people get good result doing the lighter ones first to pre-exhaust the certain muscles. You just have to expirement some to find what works for you.
I have always devided my workouts up by bodypart, to be honest this dividing it up by push/pull/plain is something I’ve only started seeing in the last few years. That doesn’t mean I think it is bad, I have just never broken it out like that. Usually the 100 rep range referes to a body part so with the way you have it, your back is spread accross 2 days. Here is they way my current workout is broken out.
Day 1 - Legs
Day 2 - Chest/Back
Day 3 - Bi’s/Tri’s/Shoulders
For your verticle pull, if you don’t have access to any cables you could do various grips of chinup/pullups and maybe some dumbell pull-overs. You could stick your direct arm work in on your Hips day since you don’t have anything overlapping that day.
And one last thought, I think something that has gotten lost in the push/pull/plain train of thought, is that it is not all about the movement, it is about the muscles doing the work. Once you lose that connection with the muscle you are working and it becomes all about the movement, you begin to train more like a powerlifter. Your body will make whatever adjustments it needs to move the weight most efficiently and not always stimulate the most growth.
For my back exercise 3 i said lateral raises, but i know very little about raises and the muscles they target. can someone name and explain a good complimentary raise to go there?
Day 3:
Biceps: curls…anything to do in these three exercises that isnt a curl?
Day 4:
my third hamstring exercise is leg curl, I couldnt find anything I wanted to do here, should I use a cable for this? or is there another option?
Day 6:
I was struggling to find enough content for this shoulder workout. everything i found seemed to target the anterior deltoid and it was difficult to ascertain exactly how much the other delt areas were used by the various options.
presuming I can find a third shoulder exercise that workss different areas than the two above, what would I fill out the rest of that day with?
atm im thinking some ab work, or maybe some sprints? is it a good idea to have the 2nd half of this workout as a ‘free’ period where i can do something different each week to shake things up?
For my back exercise 3 i said lateral raises, but i know very little about raises and the muscles they target. can someone name and explain a good complimentary raise to go there?
[/quote]
Lateral raises are for your shoulders, so instead of them and if you don’t have access to cables, you can throw in some dumbell pullovers as your last exercise.
Don’t buy into the hype. If your goal is hypertrophy curls are a must. My arms are a little of 19 inches flexed. I didn’t get that from avoiding curls.
I prefer the machines for this and if you if you don’t have a standing leg curl machine, I like to use the stand up in the leg extension machine backwards and to it that way.
Your anterior delt already gets alot of work from bench and other pressing movements, so you would probably be better off not doing 2 movements that hit those. A good option is
1 military press OR dumbell shoulder press
2 side lateral raises
3 reverse flies.
Sure, you can also change out the exercises each week with something similar but make sure you are still trying to progress each time.
As you become more comfortable with it you could consolidate some of these workouts, like I do bi’s tri’s and shoulders on the same day so that I can hit everything twice a week.
it would have taken me hours to figure all that out, so in this instance ill take the handout for sure!
today i continued to improve in all my lifts, but almost failed on my 2nd last squat set at 110 kg. so I think ill naturally be coming to an end of the tri weekly gains period and will be implementing the above in about 3 weeks after a deload and maybe some rest.
another question.
what % of 1 rep max should i be going for for each of exercise 1, 2, 3 per muscle group?
and is there a reliable way ( or website) that i can use to calculate a rough 1 rep max without actually testing it myself?
what % of 1 rep max should i be going for for each of exercise 1, 2, 3 per muscle group?
and is there a reliable way ( or website) that i can use to calculate a rough 1 rep max without actually testing it myself?[/quote]
I have no idea since I have no reason to know what percentage of my 1 rep max I’m using. Keep it simple. Try to start off with a weight you fell like you could complete all the sets. If you complete them it is too light and move up next week. If you finish all but the last set keep it the same. If you can’t complete any but the last set back it down some. Once you find your starting weight and complete all the sets try to add 5lbs the next week.