Day 3: Vertical Push Pull
A1. Close grip chins
A2. Barbell shoulder press
B1. Wide grip lat pulldown
B2. Chek Press
C1. Barbell curls
thats the outline of it. there are 4 different rep ranges he uses for each workout. 2x25, 3x12, 5x6, 6x3 all alternated through the workouts so by the end of 8 weeks each is done twice. 2x25 gets 30sec. rest, 3x12 gets 60sec. rest, 5x6 and 6x3 get 90sec. rest
what are your opinions on it?
personally it seems like somewhat dismissing legs but at the same time i’d rather have more emphasis on lower body. the rep ranges also change a lot which seems like it could have positives (like frequent changing stimulus) but negatives too (like difficulty in telling if your making progression).
I’m not sure why he didnt add them but IMO Deadlifts are just as good
according to CT “the lower the hips are, and the more upright the torso is, the more the quads and glutes will do the work and the less the lower back will be involved. In that sense, the snatch-grip deadlift is just as effective as a squat for building the quads and glutes.”
[quote]weib wrote:
why don’t you add a squat for day 1
and RDL for Day 3 before the whole routine?[/quote]
i’m definitely modifying it somehow but i dont know how yet. i’m either going to 1. add squats in on leg day 2. add in a 2nd low volume leg day or 3. go on a 6 day cycle instead of 7
Nothing wrong with this leg workout. You don’t have to always include a back squat in every leg workout for it to be effective.
Snatch grip DL’s are one of the best lower body movements around. Lunges & step-ups performed in an alternate fashion are going to be very effective for “Crushing” your quads.
Give the above workout a shot before you go and change it. I think you will be surprised with the results.
Now, go train hard and let us know how everything goes. And I am Looking forward to hearing about your progress.
Nothing wrong with this leg workout. You don’t have to always include a back squat in every leg workout for it to be effective.
Snatch grip DL’s are one of the best lower body movements around. Lunges & step-ups performed in an alternate fashion are going to be very effective for “Crushing” your quads.
Give the above workout a shot before you go and change it. I think you will be surprised with the results.
Now, go train hard and let us know how everything goes. And I am Looking forward to hearing about your progress.
[/quote]
i dont think theres anything wrong with the leg workout itself. i just think that its very low volume for a workout only being done 1x every 7 days. in the last routine i was doing (H-1 of NROL) it was actually higher volume and frequency. I had 2 upper days and 2 lower days, the lower had 4 exercises and the upper had 6. not the lower has 3 and the upper has 4-5 which is why i fould it strange that they would drop both the volume and frequency(just legs for frequency)
i think this is what i’m going to change it to:
DAY 1 horizontal push/pull
DAY 2 lower body quads dominant
DAY 3 OFF
DAY 4 vertical push/pull
DAY 5 OFF/abs
DAY 6 lower body hamstrings/hips dominant + calves
DAY 7 OFF
that way i can workout 4 days a week and since my diet will be a little off the next month hopefully more will be muscle this way and i can afford a little more carbs if i go out with people while im away
[quote]David1991 wrote:
varnish wrote:
David1991 wrote:
i dont think theres anything wrong with the leg workout itself. i just think that its very low volume for a workout only being done 1x every 7 days. in the last routine i was doing (H-1 of NROL) it was actually higher volume and frequency. I had 2 upper days and 2 lower days, the lower had 4 exercises and the upper had 6. not the lower has 3 and the upper has 4-5 which is why i fould it strange that they would drop both the volume and frequency(just legs for frequency)
i think this is what i’m going to change it to:
DAY 1 horizontal push/pull
DAY 2 lower body quads dominant
DAY 3 OFF
DAY 4 vertical push/pull
DAY 5 OFF/abs
DAY 6 lower body hamstrings/hips dominant + calves
DAY 7 OFF
that way i can workout 4 days a week and since my diet will be a little off the next month hopefully more will be muscle this way and i can afford a little more carbs if i go out with people while im away
[/quote]