[quote]craze9 wrote:
Or you could just do this: http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy[/quote]
Thought that today’s article is good too : 6 Steps to Building the Perfect Workout
But not as straight to the point and a little bit confusing with his primary/secondary goal thing imo. I prefer to have one goal at a time
I did a full body split today and noticed doing shoulders after chest is very difficult, the tension wasn’t really there in the muscle.
Anyone else have this problem ?
The routine I did wasn’t too high volume and I broke my PR on bench and weighted pullups :). Felt strong on all the compound lifts except military press. Obviously couldn’t knock out as many reps on arm exercises as when I do them solo but I kept the same weight.
Bench press x3
Incline DB press x3
Pullups 30lb x3
Barbell Rows x3
Squats x3
Calf Raises x3
Military Press x1 ( was meant to do 3 sets but my shoulders were giving out)
Lateral Raises with cable x2
Curl Skullcrusher x2
Rope Curl Overhead Extension x2
Gullotine Curl Tricep Extension x2
Overall it felt good, had a pretty great pump also. The order of exercises is from my least developed body part to most developed. I am thinking of separating arms and shoulders from the full body. Going forward my split will be:
Monday:Chest/Back/Legs (2 exercises/6 sets per body part, heavy 3-8 reps)
Tuesday:Arms/Shoulders (My normal 7 exercise/21 set arm routine 6 heavy sets for shoulders)
Wed: Rest
Repeat, take days off where I feel necessary.
This way I can continue to hit arms with full intensity. Only 6 sets for shoulders since they get hit pretty heavy when I do chest.
It’s really easy to get to a point where you’re doing high volume, but you have to ramp into it over time. I don’t know why everyone wants to just jump into huge increases in volume overnight. Just add a little each week, then 6 weeks down the road you’re doing a lot more. It’s a way to periodize your training without putting too much thought into it.
[quote]TC15 wrote:
I did a full body split today and noticed doing shoulders after chest is very difficult, the tension wasn’t really there in the muscle.
Anyone else have this problem ?
The routine I did wasn’t too high volume and I broke my PR on bench and weighted pullups :). Felt strong on all the compound lifts except military press. Obviously couldn’t knock out as many reps on arm exercises as when I do them solo but I kept the same weight.
Bench press x3
Incline DB press x3
Pullups 30lb x3
Barbell Rows x3
Squats x3
Calf Raises x3
Military Press x1 ( was meant to do 3 sets but my shoulders were giving out)
Lateral Raises with cable x2
Curl Skullcrusher x2
Rope Curl Overhead Extension x2
Gullotine Curl Tricep Extension x2
Overall it felt good, had a pretty great pump also. The order of exercises is from my least developed body part to most developed. I am thinking of separating arms and shoulders from the full body. Going forward my split will be:
Monday:Chest/Back/Legs (2 exercises/6 sets per body part, heavy 3-8 reps)
Tuesday:Arms/Shoulders (My normal 7 exercise/21 set arm routine 6 heavy sets for shoulders)
Wed: Rest
Repeat, take days off where I feel necessary.
This way I can continue to hit arms with full intensity. Only 6 sets for shoulders since they get hit pretty heavy when I do chest.
[/quote]
That’s a lot of damn exercises for a full body workout and also a lot of overlapping and physically demanding exercises in one workout too. No wonder you felt shot in your shoulders for overhead pressing after bent over rowing, incline and flat pressing, pullups, AND squatting, all exercises that are going to tax the shoulders and supporting upper back muscles and core.
[quote]BrickHead wrote:
[quote]TC15 wrote:
I did a full body split today and noticed doing shoulders after chest is very difficult, the tension wasn’t really there in the muscle.
Anyone else have this problem ?
The routine I did wasn’t too high volume and I broke my PR on bench and weighted pullups :). Felt strong on all the compound lifts except military press. Obviously couldn’t knock out as many reps on arm exercises as when I do them solo but I kept the same weight.
Bench press x3
Incline DB press x3
Pullups 30lb x3
Barbell Rows x3
Squats x3
Calf Raises x3
Military Press x1 ( was meant to do 3 sets but my shoulders were giving out)
Lateral Raises with cable x2
Curl Skullcrusher x2
Rope Curl Overhead Extension x2
Gullotine Curl Tricep Extension x2
Overall it felt good, had a pretty great pump also. The order of exercises is from my least developed body part to most developed. I am thinking of separating arms and shoulders from the full body. Going forward my split will be:
Monday:Chest/Back/Legs (2 exercises/6 sets per body part, heavy 3-8 reps)
Tuesday:Arms/Shoulders (My normal 7 exercise/21 set arm routine 6 heavy sets for shoulders)
Wed: Rest
Repeat, take days off where I feel necessary.
This way I can continue to hit arms with full intensity. Only 6 sets for shoulders since they get hit pretty heavy when I do chest.
[/quote]
That’s a lot of damn exercises for a full body workout and also a lot of overlapping and physically demanding exercises in one workout too. No wonder you felt shot in your shoulders for overhead pressing after bent over rowing, incline and flat pressing, pullups, AND squatting, all exercises that are going to tax the shoulders and supporting upper back muscles and core.
[/quote]
Is it possible to leave shoulders out completely from my routine ?
Front delts get hit hard on bench and inc DB press. Rear delts on pull ups and rows.
Maybe I can do some lateral raises on my arm day. I feel I will get injured trying to fit both in.
Its one day after my workout I did every set to failure and I am not overly sore and I am planning on performing the workout again tomorrow minus the arm work. I will try add another 5lb to bench and row, increase reps on pull up +30lb.
Since the title is about IF I found interesting to write the routine Berkham gives to his advanced clients
Mon DEADLIFT / press, weighted pulls, tbar rows, chins
Wed BENCH / incline db press, bi’s and tri’s
Frid SQUAT / legpress hams and calves
Warm up until you hit your daily 3-10max for the day (depending on exercise and goal) then do one backoff set of 90% amrap (usually one more rep is the goal). So thats 2 balls to the wall set per exercise.
I’ve read people also only do the first exercise for a whole hour using more straight sets and backoff sets and it’s fine too
My final workout is:
Bench press x3
Incline DB press x3
Pullups 30lb x3
Barbell Rows x3
Leg Extension Leg Curl x3
Calf Raises x3
I am able to recover from it and perform it every 2nd day. So 3 days a week I will be hitting chest/back/legs. And one direct arm/shoulder workout.
I have broken 2 PRs in bench and weighted pull up. For some reason I am having trouble adding weight to barbell rows. I am still on a calorie deficit though until I reach 8-9%bf.
[quote]Yogi wrote:
a 17 inch arm on a 30 inch waist at 11% bodyfat is impressive[/quote]
It’s also almost certainly a lie, given that he claims his best bench press is 180 for 7 reps. My arms are right at 16", and I can probably get 315x7. I can certainly do 300x7. I’m not saying that arm size means EVERYTHING, but that’s a pretty fucking huge performance gap, particularly for someone like him who is actually TRYING to increase his bench strength. It just doesn’t add up to me.
So the women can call OP when they want diet tips and they can call me when they want to be front-squatted for 150 reps.
[quote]flipcollar wrote:
[quote]Yogi wrote:
a 17 inch arm on a 30 inch waist at 11% bodyfat is impressive[/quote]
It’s also almost certainly a lie, given that he claims his best bench press is 180 for 7 reps. My arms are right at 16", and I can probably get 315x7. I can certainly do 300x7. I’m not saying that arm size means EVERYTHING, but that’s a pretty fucking huge performance gap, particularly for someone like him who is actually TRYING to increase his bench strength. It just doesn’t add up to me.[/quote]
yup, I thought the exact same thing so I slyly mentioned it in the hope someone’d bite, haha
[quote]flipcollar wrote:
[quote]Yogi wrote:
a 17 inch arm on a 30 inch waist at 11% bodyfat is impressive[/quote]
It’s also almost certainly a lie, given that he claims his best bench press is 180 for 7 reps. My arms are right at 16", and I can probably get 315x7. I can certainly do 300x7. I’m not saying that arm size means EVERYTHING, but that’s a pretty fucking huge performance gap, particularly for someone like him who is actually TRYING to increase his bench strength. It just doesn’t add up to me.[/quote]
For the record my bf% is probably closer to 12% and my arms are 16.5-16.8 inches. My waist has always been small.
I am sure I will lose 0.5-inch if I was at your bf% and I only started trying to increase my bench this week. 3 years was straight hypertrophy.
I see guys in my gym throw up 275 for reps with horrible physiques. I never thought big bench=big arms. I can do hammer curls with 45lb each arm for 12+reps, my biceps wouldn’t be considered weak. Tricep pushdowns with 150lb for the same reps.
I have attached a video of a guy benching 225 and It would never cross my mind that he ever lifted a weight in his life. Stronger doesn’t = bigger in all cases.
it’s not what he says
it’s that stronger IN HIGHER REP RANGES = bigger
that’s it
so you may be able to bench 40lb more on your 1RM in a few months if you have never trained for strength, but you probably won’t be bigger
train in order to bench 40lb more on your 10RM and you’ll be bigger 100% guaranteed, period
and your program is good now IMO, no wonder you like it, just that leg extensions+leg curls are inferior to even leg press. I mean it’s kinda ok that you don’t deadlift and squat, but then legpress is a good option
In the past week there have been like 10 different threads with guys estimating their bodyfat %. Almost all of them are in the teens, percentage-wise. It makes me wonder how they know this.
I got a DEXA scan a couple weeks ago and it put me at 22.7% bf weighing 189 lbs at 5’10. And I’m not fat… tail end of a bulk, but no gut, and a couple abs visible when I flex.
The DEXA report also came with a breakdown of typical bf % based on age and gender, and guess what? Less than 20% of the male population scanned by this company is under 15%.
In other words, I’ll bet $$$ your bodyfat is not 11%, and that virtually everyone “estimating” bf % on these forums based on internet guesswork is wrong by a significant factor. But don’t fret, you can take comfort in the fact that your actual % doesn’t actually matter at all.
[quote]TC15 wrote:
[quote]flipcollar wrote:
[quote]Yogi wrote:
a 17 inch arm on a 30 inch waist at 11% bodyfat is impressive[/quote]
It’s also almost certainly a lie, given that he claims his best bench press is 180 for 7 reps. My arms are right at 16", and I can probably get 315x7. I can certainly do 300x7. I’m not saying that arm size means EVERYTHING, but that’s a pretty fucking huge performance gap, particularly for someone like him who is actually TRYING to increase his bench strength. It just doesn’t add up to me.[/quote]
For the record my bf% is probably closer to 12% and my arms are 16.5-16.8 inches. My waist has always been small.
I am sure I will lose 0.5-inch if I was at your bf% and I only started trying to increase my bench this week. 3 years was straight hypertrophy.
I see guys in my gym throw up 275 for reps with horrible physiques. I never thought big bench=big arms. I can do hammer curls with 45lb each arm for 12+reps, my biceps wouldn’t be considered weak. Tricep pushdowns with 150lb for the same reps.
I have attached a video of a guy benching 225 and It would never cross my mind that he ever lifted a weight in his life. Stronger doesn’t = bigger in all cases.
[/quote]
Why did you post a completely unrelated video of some dude benching, instead of posting a picture of yourself? That would clear things up pretty quick.
[quote]tontongg wrote:
it’s not what he says
it’s that stronger IN HIGHER REP RANGES = bigger
that’s it
so you may be able to bench 40lb more on your 1RM in a few months if you have never trained for strength, but you probably won’t be bigger
train in order to bench 40lb more on your 10RM and you’ll be bigger 100% guaranteed, period
[/quote]
Any rep range will lead to an increase in size as long as sufficient volume is done.
Obviously…
Btw being unfamiliar with DEXA, where is it good to have one scan and how much should it be?
[quote]tontongg wrote:
Obviously…
Btw being unfamiliar with DEXA, where is it good to have one scan and how much should it be?[/quote]
Mine was $55. I think some universities offer them to the general public. Mine was through a company out here in California, BodySpec.
[quote]TC15 wrote:
[quote]flipcollar wrote:
[quote]Yogi wrote:
a 17 inch arm on a 30 inch waist at 11% bodyfat is impressive[/quote]
It’s also almost certainly a lie, given that he claims his best bench press is 180 for 7 reps. My arms are right at 16", and I can probably get 315x7. I can certainly do 300x7. I’m not saying that arm size means EVERYTHING, but that’s a pretty fucking huge performance gap, particularly for someone like him who is actually TRYING to increase his bench strength. It just doesn’t add up to me.[/quote]
For the record my bf% is probably closer to 12% and my arms are 16.5-16.8 inches. My waist has always been small.
I am sure I will lose 0.5-inch if I was at your bf% and I only started trying to increase my bench this week. 3 years was straight hypertrophy.
I see guys in my gym throw up 275 for reps with horrible physiques. I never thought big bench=big arms. I can do hammer curls with 45lb each arm for 12+reps, my biceps wouldn’t be considered weak. Tricep pushdowns with 150lb for the same reps.
I have attached a video of a guy benching 225 and It would never cross my mind that he ever lifted a weight in his life. Stronger doesn’t = bigger in all cases.
So you posted a video of a guy with little arms benching 225, and believe that should substantiate your claims of being a big guy and being weak? I don’t understand your reasoning here. A relevant video would have been…say… a lean guy with big arms and a shitty bench press. That would have made more sense. You basically did the opposite of that, lol.
It’s actually even worse than that because it’s not an impressive lift in any way. And 225x1 is virtually equal to 180x7. Also his ass comes way off the bench.
If you wanted to show a small guy benching a lot, this would have been better:
[quote]craze9 wrote:
In the past week there have been like 10 different threads with guys estimating their bodyfat %. Almost all of them are in the teens, percentage-wise. It makes me wonder how they know this.
I got a DEXA scan a couple weeks ago and it put me at 22.7% bf weighing 189 lbs at 5’10. And I’m not fat… tail end of a bulk, but no gut, and a couple abs visible when I flex.
The DEXA report also came with a breakdown of typical bf % based on age and gender, and guess what? Less than 20% of the male population scanned by this company is under 15%.
In other words, I’ll bet $$$ your bodyfat is not 11%, and that virtually everyone “estimating” bf % on these forums based on internet guesswork is wrong by a significant factor. But don’t fret, you can take comfort in the fact that your actual % doesn’t actually matter at all.
[/quote]
It would provide a dose of reality to all the estimators if you would post what your caliper reading were at the time you had your DEXA done.