Day5: back
-Shins or pullups…the one with your palms facing forward. 4x8-15
-Deadlift 4x8
-LatPulldowns 4x8
-some kind of row 4x8
Day6: rest
Day7: rest
I copied this from Johnnie Jacksons routine and im just wondering if it would be good to train back after shoulders. will they recover enough or should i leave out direct rear delt work on Day 4?
Feel free to coment any part of the program. Thanks!
Ummm, and where by chance did you get this “so called” JJ routine from? Because it looks like your typical ghost written M&F/Flex BS routine. Johnnie trains nothing like the above I can assure you.
Instead:
Step 1- go read the thread titled “The Bodybuilding Bible” by Bricknyce
Step 2- use the information in that thread to design a split (you can even use the same body part combinations and some of the exercises from the above split if you want)
Step 3- remember to EAT!!! Muscle doesn’t grow out of thin air; you’ve got to give your body some raw material to work with.
Doesn’t look bad to me other than missing calf raises. I assume quads is hacks, front squat, leg press or some such. I’d be quite happy with it with a couple of tweaks like replacing a press-down with CGP.
[quote]Kvetch wrote:
Sento - what is wrong with the split?
Doesn’t look bad to me other than missing calf raises. I assume quads is hacks, front squat, leg press or some such. I’d be quite happy with it with a couple of tweaks like replacing a press-down with CGP.[/quote]
Well, to name a few that jumped out at me:
4-5 “straight sets” of 8-12/15 reps for multiple exercises per body part per workout (nothing like how JJ trains, nor the vast majority of successful BB’ers)
Very top heavy; you’ve got 4 chest, shoulder, and back exercises, 3 triceps and biceps exercises and a grand total of 3 (maybe 4, not sure what “quads” means as an exercise) exercises for the whole lower body
No calves as you mentioned and no direct trap work (unless you’re doing close grip upright rows)
Thanks sento, fair enough responses. I didn’t make any assumption about ramping\straight sets and personally would drop some of the upper body exercises. For me, trap work isn’t a permanent thing in a routine.
IMHO there is a role for cookie-cutter routines when you haven’t ever trained in a split before. Although it seems self evident after a few years experience, there is a lot of scope for screwing up the setup and spinning wheels trying to get it right. I think trainees can benefit from learning about their work capacity and how exercises interact by first being provided without a routine that is likely to be effective.
[quote]Kvetch wrote:
Thanks sento, fair enough responses. I didn’t make any assumption about ramping\straight sets and personally would drop some of the upper body exercises. For me, trap work isn’t a permanent thing in a routine.
IMHO there is a role for cookie-cutter routines when you haven’t ever trained in a split before. Although it seems self evident after a few years experience, there is a lot of scope for screwing up the setup and spinning wheels trying to get it right. I think trainees can benefit from learning about their work capacity and how exercises interact by first being provided without a routine that is likely to be effective.
[/quote]
novice trainees can benefit by working hard at any routine
doesnt matter what kind of template or parameters you have if you aint liftin shit
[quote]Kvetch wrote:
Thanks sento, fair enough responses. I didn’t make any assumption about ramping\straight sets and personally would drop some of the upper body exercises. For me, trap work isn’t a permanent thing in a routine.
IMHO there is a role for cookie-cutter routines when you haven’t ever trained in a split before. Although it seems self evident after a few years experience, there is a lot of scope for screwing up the setup and spinning wheels trying to get it right. I think trainees can benefit from learning about their work capacity and how exercises interact by first being provided without a routine that is likely to be effective.
[/quote]
I’m not completely against cookie-cutter routines, but what’s listed in the OP is a crappy cookie-cutter routine IMO.
Sure, mistakes are one way in which we learn, and there is something to be said for experiential learning. But, if you have decades of evidence/trial and error performed by others at your disposal, why would you choose not to use that to your advantage?
If you were going to try to build a house, would you just buy a bunch of lumber and try to wing it? Or would you research/check out how successful house builders have constructed houses and try to utilize their experience/success to help you build your house?
Chances are you aren’t gonna be a master house builder when you’re done building your house, and will probably have made mistakes (even with guidelines to help you) along the way regardless. So, you’re technically gonna be learning either way. But I bet your house is gonna look a hell of a lot better if you choose to follow the successful guys’ approach than if you try to wing it.
Now why on earth wouldn’t you apply that same mindset to bodybuilding?
Like I said, if the OP wants to use the same body part combinations on the same days, using some of the same exercises, then there’s nothing wrong with that. But the set and rep schemes are what I think he needs to alter (along with adding in some work for his calves and maybe traps & forearms). Which is one of the things that Brick goes into in his thread.
