[quote]BlakedaMan wrote:
Rational Gaze wrote:
I started doing 5/3/1 about 3 months ago, I’ve been using CCs 5/3/1 split for a few weeks now and it’s been great so far. Thanks, CC and everyone else in this thread.
What’s CCs 5/3/1 split??[/quote]
I’m basing the routine on the one CC wrote on page 13.
[quote]Cephalic_Carnage wrote:
hardgnr wrote:
I need some of your expertise in designing a split since your so good at it and I am not.
I’ve started doing the yates 3-way, but I want to incorporate 2 upper body workouts for every leg workout since my pressing strength needs some major work. Am not really able to train 6 days a week, 4-5 is about my limit due to work - I have to cut my sleep short to fit a workout in, so a few days of this is hard.
Any ideas?
Is it ok to work shoulders the day after chest or will this eventually cause problems to shoulder health?
Day 1 - Chest/Bis/Tris
Day 2 - Legs
Day 3 - Shoulders/back
Day 4 - off
Day 5 - Chest/b/t
Day 6 - off
Day 7 - Shoulders/back -best i could come up with
easier if I could then repeat but I think this might wear me down. Really, my shoulders are the weakest link so would i be better just doing these twice a week and replacing the 2nd chest day with an off day?
Thanks Abbey.
It’s Abby, not Abbey.
Hm.
Day 1 - Chest+Tris
Day 2 - Back, Delts, Bis
Day 3 - off
Day 4 - Chest+Tris
Day 5 - Back, Delts, Bis
Day 6 - Legs
Day 7 - off
?
Might work. Always gives you a little time off etc.
Could prove to be a little much at times though, perhaps, depending on how you plan to go about it.
Maybe
Chest+Tris A
-Incline/low incline DB
-Flat Machine Press? Or perhaps even pec deck if the pressing proves to be too much.
-Pin CGP or Board CGP
-Bent-forward Overhead extensions on the cable station (like Larry Scott or Justin Harris) or maybe PJR’s.
Back+Delts+Bis A
-Machine OHP or so or lateral/upright row hybrid… Or both, if you have the time/You’re fast.
-Wide-Neutral Pulldowns or HS Pulldowns
-Kroc rows or, if you have a sturdy lower back (because you might do heavy low-back stuff on leg day as well), Rack Pulls with scapular retraction after every lockout (don’t go 1-2RM here).
-Pinwheels
-Conc. Curls bent-over at the DB rack
Chest+Tris B
-Incline/low incline BB Presses
-Flat DB or Machine work…
-In-Humans or SWRGB
-Dead Stop Extensions off bench or floor.
Back, Delts, Bis B
-Overhead Press variant, but you may not need to do them twice a week… If you go for laterals instead, do those after back work and before arm work or so. If you can get through your exercises quickly enough, then you could do both laterals (i.e. semi-upright row/lateral mix) and presses… But careful here, you don’t want to overdo it with the strain on your shoulders. And don’t bother going down to the chest on any overhead press, and forget about lockout as well… Standing DB laterals could be a good choice here.
-Rack Chins
-V-Handle Cable Rows (lean forward from the hip joint some on the negative and go back to neutral or slightly back on the positive) or Yates rows (focus on retracting the scapulae every rep)… Or HS low rows.
-Standing Alt. Offset Curls or so
-One-Arm Hammers or One-arm rev. cable curls Dante style…
Legs
one quad movement
one ham movement (preferably rev. hyper machine or gh raises or something else that doesn’t stress the low back too much if you chose rack pulls on back day A)
one calf movement
-Weighted ab work ! (one movement)
-EZ rollouts perhaps as well.
It would be a good idea to have another weighted ab exercise on some other day of the week as well, or have EZ rollouts twice + 1 heavy exercise or so… If your abs are good, just do EZ rollouts twice, can do those at home after gym time on back days or whatever.
[/quote]
Thanks, you are the man. I was good for exercises though, but you gave me a few ideas 
How important do you feel the A1/B1 workouts are. I have just been doing the same workout for chest/arms and shoulders/back twice a week and make progress each time. Will this just cause me to plateau too quick?
Also do you think there are any issues with training forearms 4 times a week(not grip)? So along with pinwheels/hammer curls etc on bicep days, also some wrist curls on leg day.
For the record, even though I have no trouble holding onto the DB’s when doing pinwheels, I used straps like you recommend and man it made a huge fucking difference.
Name it:
5 Dollar an Answer from Cephalic.
Should cut your amt of questions by 50% and other 50% you get money good deal !
[quote]300andabove wrote:
Name it:
5 Dollar an Answer from Cephalic.
Should cut your amt of questions by 50% and other 50% you get money good deal ![/quote]
Hahaha!
We could set up the “European Connection” -business empire and bodybuilding mafia together…
[quote]hardgnr wrote:
Cephalic_Carnage wrote:
hardgnr wrote:
I need some of your expertise in designing a split since your so good at it and I am not.
I’ve started doing the yates 3-way, but I want to incorporate 2 upper body workouts for every leg workout since my pressing strength needs some major work. Am not really able to train 6 days a week, 4-5 is about my limit due to work - I have to cut my sleep short to fit a workout in, so a few days of this is hard.
Any ideas?
Is it ok to work shoulders the day after chest or will this eventually cause problems to shoulder health?
Day 1 - Chest/Bis/Tris
Day 2 - Legs
Day 3 - Shoulders/back
Day 4 - off
Day 5 - Chest/b/t
Day 6 - off
Day 7 - Shoulders/back -best i could come up with
easier if I could then repeat but I think this might wear me down. Really, my shoulders are the weakest link so would i be better just doing these twice a week and replacing the 2nd chest day with an off day?
Thanks Abbey.
It’s Abby, not Abbey.
Hm.
Day 1 - Chest+Tris
Day 2 - Back, Delts, Bis
Day 3 - off
Day 4 - Chest+Tris
Day 5 - Back, Delts, Bis
Day 6 - Legs
Day 7 - off
?
Might work. Always gives you a little time off etc.
Could prove to be a little much at times though, perhaps, depending on how you plan to go about it.
Maybe
Chest+Tris A
-Incline/low incline DB
-Flat Machine Press? Or perhaps even pec deck if the pressing proves to be too much.
-Pin CGP or Board CGP
-Bent-forward Overhead extensions on the cable station (like Larry Scott or Justin Harris) or maybe PJR’s.
Back+Delts+Bis A
-Machine OHP or so or lateral/upright row hybrid… Or both, if you have the time/You’re fast.
-Wide-Neutral Pulldowns or HS Pulldowns
-Kroc rows or, if you have a sturdy lower back (because you might do heavy low-back stuff on leg day as well), Rack Pulls with scapular retraction after every lockout (don’t go 1-2RM here).
-Pinwheels
-Conc. Curls bent-over at the DB rack
Chest+Tris B
-Incline/low incline BB Presses
-Flat DB or Machine work…
-In-Humans or SWRGB
-Dead Stop Extensions off bench or floor.
Back, Delts, Bis B
-Overhead Press variant, but you may not need to do them twice a week… If you go for laterals instead, do those after back work and before arm work or so. If you can get through your exercises quickly enough, then you could do both laterals (i.e. semi-upright row/lateral mix) and presses… But careful here, you don’t want to overdo it with the strain on your shoulders. And don’t bother going down to the chest on any overhead press, and forget about lockout as well… Standing DB laterals could be a good choice here.
-Rack Chins
-V-Handle Cable Rows (lean forward from the hip joint some on the negative and go back to neutral or slightly back on the positive) or Yates rows (focus on retracting the scapulae every rep)… Or HS low rows.
-Standing Alt. Offset Curls or so
-One-Arm Hammers or One-arm rev. cable curls Dante style…
Legs
one quad movement
one ham movement (preferably rev. hyper machine or gh raises or something else that doesn’t stress the low back too much if you chose rack pulls on back day A)
one calf movement
-Weighted ab work ! (one movement)
-EZ rollouts perhaps as well.
It would be a good idea to have another weighted ab exercise on some other day of the week as well, or have EZ rollouts twice + 1 heavy exercise or so… If your abs are good, just do EZ rollouts twice, can do those at home after gym time on back days or whatever.
Thanks, you are the man. I was good for exercises though, but you gave me a few ideas
How important do you feel the A1/B1 workouts are. I have just been doing the same workout for chest/arms and shoulders/back twice a week and make progress each time. Will this just cause me to plateau too quick?
[/quote] Most intermediates and upwards would likely plateau early, but for beginners it should be fine as long as diet is good.
It also depends on how you go about your sets on the exercise(s) in question (regular ramp, small weight-jump + low rep ramp ala CT with feel sets before work sets etc, 2 top set method a or b, DC rest-pause… ETCETC. Some methods work well enough if you don’t rotate exercises, others work better with a rotation… [quote]
Also do you think there are any issues with training forearms 4 times a week(not grip)? So along with pinwheels/hammer curls etc on bicep days, also some wrist curls on leg day.
[/quote] You could, but
a) Don’t irritate the wrist area (wrist injuries can be HUGE trouble) /tendons via wrist curls gone wrong or overuse, particularly if you also have a desk job with lots of computer work and writing to be done…
b) You don’t want your forearms fatigued for your arm and back work… Not talking just about the grip, either. [quote]
For the record, even though I have no trouble holding onto the DB’s when doing pinwheels, I used straps like you recommend and man it made a huge fucking difference.[/quote]
By the way i recently got my eating more in check, here is what it looks like.
Meal 1: 12:00-2:00 pm
8 egg whites with some ketchup
2/3 cup of cereal (Honey bunches of oats with almonds) it’s good shit.
1 cup of skim milk
Meal 2: 3:00-5:00 pm
2 scoops of whey protein in water…or
Leftovers from yesterdays dinner
Meal 3: 6:00-8:00 pm
1 lb Tuna Salad…or
1 lb Ground beef with can of peas and salsa…or
1 lb of butter chicken and rice…or
1 lb spaghetti…or
3 chicken pitas
Meal 4: 9:00-11:00 pm
2 scoops of whey protein in water
Meal 5: 12:00-1:00 am
1 lb of Turkey breast with some BBQ sauce…or
1 lb of chicken breast with some BBQ sauce
Sleep: 3:00-4:00 am
Any feed back is appreciated still trying to get the waist measurement into check will not compromising any strength gains.
Being impressionable as I am, I would like to try ramping up to a 5RM in the way that CT has been describing. Do you think it will work well with that Yates 3-way you recommend?
I was thinking I’d do the ramp to 5RM thing on the first lift for a muscle group, so : Incline bench, CGP, overhead press, squats etc. For extensions, pinwheels and such I would keep to 8-12 reps mostly. 5RM skullcrushers are likely to kill my elbows.
It might take to long to get through Chest, Bis, Tris?
[quote]Mr.Purple wrote:
Being impressionable as I am, I would like to try ramping up to a 5RM in the way that CT has been describing. Do you think it will work well with that Yates 3-way you recommend?
I was thinking I’d do the ramp to 5RM thing on the first lift for a muscle group, so : Incline bench, CGP, overhead press, squats etc. For extensions, pinwheels and such I would keep to 8-12 reps mostly. 5RM skullcrushers are likely to kill my elbows.
It might take to long to get through Chest, Bis, Tris?[/quote]
You could do it for all exercises if you wanted.
The thing is, 5 reps on dead stop extensions done this way is a lot easier on the joints/tendons than if you were to do 1-2 warm-ups and jump right into a 5RM set, so you could still try it… Or stick to 7-8 reps on tricep isolation work.
What numbers did you hit this week? When doing that method, you may have to do some calculating (i.e. with what weight do the work sets start)
[quote]Cephalic_Carnage wrote:
Mr.Purple wrote:
Being impressionable as I am, I would like to try ramping up to a 5RM in the way that CT has been describing. Do you think it will work well with that Yates 3-way you recommend?
I was thinking I’d do the ramp to 5RM thing on the first lift for a muscle group, so : Incline bench, CGP, overhead press, squats etc. For extensions, pinwheels and such I would keep to 8-12 reps mostly. 5RM skullcrushers are likely to kill my elbows.
It might take to long to get through Chest, Bis, Tris?
You could do it for all exercises if you wanted.
The thing is, 5 reps on dead stop extensions done this way is a lot easier on the joints/tendons than if you were to do 1-2 warm-ups and jump right into a 5RM set, so you could still try it… Or stick to 7-8 reps on tricep isolation work.
What numbers did you hit this week? When doing that method, you may have to do some calculating (i.e. with what weight do the work sets start)[/quote]
I’m just coming of 7 weeks of forced fluff training =(
I’ve been at sea, and all I have is this cable multi-station, no free weights what so ever. Decent lat pulldown and I guess chest press, but that’s it.
Do you think the 5RM thing will work for say, Incline DB curls? I’m just thinking about form, and how that might go to shit going that heavy. I’ll definitely give it a try, though.
Hey C_C could you take a look at my 5 way split I made up?
Day 1
Back
-Deadlifts
-Lat pulldowns
-Barbell rows
-Cybex pulldowns
Day 2
Chest, Triceps
-Incline dumbbell press
-Flat dumbbell press
-Pec dec
-Dead stop extensions
-Tricep pushdowns
Day 3
Biceps
-Barbell curls
-Spider curls
-Hammer curls
Day 4
Off
Day 5
Legs
-Squats
-Leg press
-Leg curls
-Leg extensions
-Calf press
-Calf raises
Day 6
Shoulders
-Seated dumbbell press
-Dumbbell lateral raises
-HS shrugs
-Machine lateral raises
-Seated rear delt flyes
Day 7
Off
Here it is i used a box to insure i was going to parallel. We took a side picture of the box with me sitting on it to make sure my hamstrings were parallel to the floor, and they were. On a second note sorry for side view cameraman was a fucking noob.
Hey CC, if you would be so kind as to check out my pic updates in my T-Cell thread and let me know what you think needs work, I’d appreciate it.
I think you will be pleased with the tricep progress though, I owe you one for that haha.
Has CC actually responded with his training methodologies or has he just been giving everyone else advice?
Sorry, didn’t read the entire thread and I know the guy’s an encyclopedia.
Oh, and extremely modest 
[quote]PonceDeLeon wrote:
Has CC actually responded with his training methodologies or has he just been giving everyone else advice?
Sorry, didn’t read the entire thread and I know the guy’s an encyclopedia.
Oh, and extremely modest ;)[/quote]
Thanks brother.
I’ve written a little about my own training (DC obviously not included as that’s been beaten to death in the DC thread and over at IM)… 5/3/1 etc.
But over the last year or so I’ve been trying out new stuff mostly, don’t want to write about all that or I’ll end up confusing everyone.
[quote]waylanderxx wrote:
Hey CC, if you would be so kind as to check out my pic updates in my T-Cell thread and let me know what you think needs work, I’d appreciate it.
I think you will be pleased with the tricep progress though, I owe you one for that haha.[/quote]
You posted this just after I submitted my post in your thread.
And you guessed right with the tricep 
[quote]Cephalic_Carnage wrote:
PonceDeLeon wrote:
Has CC actually responded with his training methodologies or has he just been giving everyone else advice?
Sorry, didn’t read the entire thread and I know the guy’s an encyclopedia.
Oh, and extremely modest
Thanks brother.
I’ve written a little about my own training (DC obviously not included as that’s been beaten to death in the DC thread and over at IM)… 5/3/1 etc.
But over the last year or so I’ve been trying out new stuff mostly, don’t want to write about all that or I’ll end up confusing everyone.
[/quote]
MODEST !!!
It’s ALL an act i tell you ALL of it :d
But yes his wacky training idiocy (no offence ;d) lately has to do with improving others to the detriment of himself i’m quite sure he is one of the most altruistic people i know !
Btw fancy coming to the UK ?
I kept meaning to ask you but loads to do !
Original Thread on it, but basically the 18th/19th October if you can get Monday off o.0
Fair amount of us going if you wish to join. I’ll even buy you a cup of BRITISH tea unlike that horrid stuff ye have over there ;d
[quote]300andabove wrote:
Cephalic_Carnage wrote:
PonceDeLeon wrote:
Has CC actually responded with his training methodologies or has he just been giving everyone else advice?
Sorry, didn’t read the entire thread and I know the guy’s an encyclopedia.
Oh, and extremely modest
Thanks brother.
I’ve written a little about my own training (DC obviously not included as that’s been beaten to death in the DC thread and over at IM)… 5/3/1 etc.
But over the last year or so I’ve been trying out new stuff mostly, don’t want to write about all that or I’ll end up confusing everyone.
MODEST !!!
It’s ALL an act i tell you ALL of it :d
But yes his wacky training idiocy (no offence ;d) lately has to do with improving others to the detriment of himself i’m quite sure he is one of the most altruistic people i know !
Btw fancy coming to the UK ?
I kept meaning to ask you but loads to do !
Original Thread on it, but basically the 18th/19th October if you can get Monday off o.0
Fair amount of us going if you wish to join. I’ll even buy you a cup of BRITISH tea unlike that horrid stuff ye have over there ;d[/quote]
Mondays off? Haha, I live in the real world man And Germans aren’t supposed to take days off, bad for the war effort
Also need to save money for my home-gym… Sorry brother, next time perhaps.
Btw, if you have the time, check that thread I made in the t-cell… Maybe you can help me out there (concerns building a home gym in europe, shipping cost issues and perhaps you know of a local provider?)
[quote]Cephalic_Carnage wrote:
Also need to save money for my home-gym… Sorry brother, next time perhaps.
Btw, if you have the time, check that thread I made in the t-cell… Maybe you can help me out there (concerns building a home gym in europe, shipping cost issues and perhaps you know of a local provider?)
[/quote]
Ya i thought as much next year we shall plan it in advance ;d
The other part leave with meh, i “know” people who may have some racks going dusty. I’ll get back to you.
[quote]Cephalic_Carnage wrote:
Mondays off? Haha, I live in the real world man And Germans aren’t supposed to take days off, bad for the war effort
Also need to save money for my home-gym… Sorry brother, next time perhaps.
Btw, if you have the time, check that thread I made in the t-cell… Maybe you can help me out there (concerns building a home gym in europe, shipping cost issues and perhaps you know of a local provider?)
[/quote]
I don’t know if you remember, but my old gym had some spanking new Technogym Purestrength plate loaded machines. Pulldown, row, low row, 3 different chest presses… all excellent imho. Technogym is based in Italy I think, and I notice most gyms in my country have some Technogym equipment.
Anyway, only problem is that you would max out all those machines in my gym. I wonder if they make versions with room for more weight… might be worth a google search.
[quote]300andabove wrote:
Cephalic_Carnage wrote:
Also need to save money for my home-gym… Sorry brother, next time perhaps.
Btw, if you have the time, check that thread I made in the t-cell… Maybe you can help me out there (concerns building a home gym in europe, shipping cost issues and perhaps you know of a local provider?)
Ya i thought as much next year we shall plan it in advance ;d
The other part leave with meh, i “know” people who may have some racks going dusty. I’ll get back to you.[/quote]
Thanks man.