i stuck within the set rep ranges except for the first lift of every day? and i only put the excercises the article tells you to? so is the article wrong?
I don’t know if it’s wrong, that’s a big call to make and I haven’t read the article.
But looking at your workout, I think it’s a lot of work and I wouldn’t put my athletes through anything resembling that workout. For starters, they’re athletes, not bodybuilders so why the split body routine?
But hey, that’s just an opinion. You’ll find for yourself whether it’s effective or not.
lol ino its not the point of the topic but could you write me up a program 3 or 4 days split or fullbody if its ok with u
i weigh 65kg
80kg bench
80kg squat
120kg deadlift
lookin to gain strength n size
This is one I had lying around. The formatting might be stuffed up a little because I’ve copied it straight from exel. Somewhere in there will be the amount of sets, rep range and rest periods.
Your eating habits are the major component of gaining size.
Workouts to be performed 2 -4 times per week.
Records all efforts and aim to beat previous effort by at least 2 reps every time workout is performed.
Lower weights slowly and under control with a count of 3.
Program assumes trainee has no major imbalances. Trainee with severely hunched shoulders or who experience back pain should consider another program.
[quote]Sxio wrote:
This is one I had lying around. The formatting might be stuffed up a little because I’ve copied it straight from exel. Somewhere in there will be the amount of sets, rep range and rest periods.
Your eating habits are the major component of gaining size.
Workouts to be performed 2 -4 times per week.
Records all efforts and aim to beat previous effort by at least 2 reps every time workout is performed.
Lower weights slowly and under control with a count of 3.
Program assumes trainee has no major imbalances. Trainee with severely hunched shoulders or who experience back pain should consider another program.
First off, you are doing too many sets on your first exercise (or you have your numbers switched!) 7x4 is definitely not what should be done in an off-season routine.
Second, I would generally keep the reps higher and the sets lower. The goal of this program isn’t necessarily getting super strong, but giving you a base on which to develop super strength! Higher reps will also help develop connective tissue, something that must be addressed if you want to stay injury free.
With a few minor adjustments I think you should be fine. Good luck!