I’m considering just sticking with machines for this 6 week program so I can concentrate on negatives.
Shoulders
Back
Legs
Arms
Chest
Abs/Core
I would consider myself somewhat advanced lifter:
51
5-10 200
Squat: 405, DL: 455, Bench 315
Shoulders: Behind the neck smith machine seated press
Back: Cable kelso shrugs
Legs: Belt Squat
Chest: Hammer strength incline
Arms: …one lift to train biceps AND triceps?
Abs: Cable Ab pulldowns
Core: Reverse hyperextensions
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Arms… movements for both biceps and triceps.
Do you mean one lift for biceps and one lift for triceps? You spelled out other muscles, but just called this “arms”, so I was curious.
That’s a pretty awesome list!
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Pecs: Converging Chest Press
Shoulders: Converging Overhead Press
Lats Vertical: Single-Sided Lat Pulldown Machine (sitting sideways on it)
Lats Horizontal: Machine Row
Leg Compound: Leg Press or Hack Squat (consult with your knees for selection)
Quad Isolation: Quad Extension
Ham Isolation: Lying Ham Curl
Glute Isolation: Hip Thrust
Calves: Whatever you can push the most weight/feel the contraction best on
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If you plan on just sticking with machines and focusing on negatives…try 30-10-30
leg ext
Leg curl
Leg press
Calf press on the leg press machine
Chest press machine
Pullover machine
Shoulder press machine
Preacher curl machine
Triceps ext machine
Ab crunch machine
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Could you list the machines that you have access to use?
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It’s a standard full-size commercial gym, so pretty much everything.
It is hard to make a suggestion, without knowing why you are focusing on negatives in this case?
What kind of training grouping and frequency during a week?
Currently I have 3-4 days of lifting with barbell cycling that really negates the negative portion of my lifts.
The goal is Sun & Thursday for this full body program.
My other programming is 4 days per week: Mon, Tues, Fri & Sat or MWFS.
What happens these 4 days? Be specific.
Crossfit group classes.
Typically one lift (3-4 sets of 5-8 reps) followed by a 15-20 min HIT for time or AMRAP workout.
I know nothing about crossfit. But it looks like some lifting those days. I question if you are getting enough rest to be able to grow. Lifting weights six days a week is going to increase the amount of cortisol in your system. And if you are not taking a good bit of AAS, the cortisol will hinder your muscle growth more than the increased work load helps your muscle growth, IMO.
I think I get this. Isn’t this like a clean or snatch that you pull the positive and drop the weight where there is no negative? Without the negative stress less recovery time is needed.
I have never seen this done, so I have no idea the recovery time that might be needed. AMRAP is sort of meaningless to me, especially if reps are much in excess of 30. But it looks like the entire workout time might be close to 30 minutes. Why not add a couple negative focused exercises at the end of your Crossfit class?
My CrossFit attendance usually runs in my lunch hour so I get back to the office for work as soon as I can. CF for me is getting my cardio in because I hate cardio as a stand-alone.
A sample of a CF routine we just hit recently.
Four 3 minute AMRAPS with 1 min break between each:
1st 3 Min: 15 Cal Row, 20 situps, Max DB Push Press in remaining time
2nd 3 Min: 15 Cal Row, 20 situps, Max DB Row in remaining time
3rd 3 Min: Same as 1st
4th 3 Min: Same as 2nd
DB weight was 50.
I tried a 30-10-30 routine on Saturday with 11 movements. Around 1 hour in the gym as I was trying to figure out the routine and weights. Two sets of 30-10-30 each. I’ll drop and add as I move forward.
Seated Chest Press
Pec Dec Flys
Machine Tricep Extensions
Machine Curls
Seated OHP
Seated Lateral Raises
Leg Extensions
Leg Curls
Seated V-Bar Rows
Lat Pulldowns with a MAG Bar
Calf Raises
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