ive been thinking about doing a A/B split done three times a week…
Workout A:
Squat 2x8 (1x20?)
Bench Press 2x6-8
Dips 2xFailure
Shoulder press 2x6-8
Calfraises 2x8-10
Ab Work
Workout B:
Deadlift 2x8 (1x20?)
Barbell Row 2x6-8
Pullups 2xFailure
Shrugs 2x8-10
Ab Work
ive basically been doing the everything above all in one workout but alternating the Squats and Deads… does this push/pull look more sound?
It seems that you are leaning towards a low volume type routine, that’s ok, go read CT’s recent article about Low volume training, that should give you some insight on a program like this.
Here’s the link to that article:
http://www.T-Nation.com/readArticle.do?id=1873634
Here’s another article on the same subject: http://www.exrx.net/WeightTraining/LowVolumeTraining.html
I don’t think these contradict each other in any significant way. The main point that I would like to point out is:
"Performing the fewest sets and exercises necessary to reach your objectives will facilitate higher workout intensities and can reduce the occurrence of overtraining. "
Both articles agree that if in a low volume workout you must strive to maximize intensity.
calf raises? why dont you just tack thoes on to your squats?
Looks ok. All of that in one workout is rediculous. Why did you choose only 2 sets?
Just make sure you’re trying to progress, with weight on the bar since it’s such a low volume, every week. Or hell, every workout - do A, then next time you do A, increase the weight used.
[quote]goochadamg wrote:
Looks ok. All of that in one workout is rediculous. Why did you choose only 2 sets?
Just make sure you’re trying to progress, with weight on the bar since it’s such a low volume, every week. Or hell, every workout - do A, then next time you do A, increase the weight used.
[/quote]
ive read more about low volume and abriviated work than anything else for people my size. thought i think now im realizing that there is an intensity factor i never though about before. alot of times i would come to the gym and go thru the motions because i didnt know or didnt think about it.
[quote]Freeform wrote:
calf raises? why dont you just tack thoes on to your squats?[/quote]
my calfs are lagging…to say the least. i meant to add them right behind the squats.
[quote]djwhizkid wrote:
goochadamg wrote:
Looks ok. All of that in one workout is rediculous. Why did you choose only 2 sets?
Just make sure you’re trying to progress, with weight on the bar since it’s such a low volume, every week. Or hell, every workout - do A, then next time you do A, increase the weight used.
ive read more about low volume and abriviated work than anything else for people my size. thought i think now im realizing that there is an intensity factor i never though about before. alot of times i would come to the gym and go thru the motions because i didnt know or didnt think about it.
[/quote]
Intensity is important in any program, it’s just easier to forget when you’re thinking about the 5 sets coming up. This is a great way to train but you should cycle it with higher volume on the longer timeframe.
Calves are better done after your squats. Train the big muscles first.