This from from C_C this will hit your Chest/Shoulders 3 times each… which should help if your shoulders are lagging ?
Cephalic_Carnage wrote:
So… I’ve been thinking about new ramps/growth phases a little…
Day 1
-Chest
-Back (thickness… Some kind of row… kroc rows maybe)
-Bis (brachialis/forearms, I’d use Pinwheels)
Day 2
-Tris (Bent-over Rope extensions or PJRs go well with that rep range. If you really want a press, use In-Humans or SWRGB)
-Delts(laterals only… I’d go with skip laterals or similar rather than regular ones… Or with a lateral machine)
-Hams (I’d suggest GH raises… In the lying leg curl machine if necessary… Otherwise reverse-hypers)
Day 3
-Delts (some kind of press… Standing DB presses are nice for that, bit of a different angle from all the seated and smith stuff but not as hard on the joints as a bar… It’s not an Arnold press though, just do it like a seated DB press with elbows out)
-Back (width, like rack chins)
-Bis (regular bicep curl, alt. offset curls or so)
Day 4
-Tris (Bent-Over Rope Extensions or Dead-Extensions or PJR’s or whatever)
-Delts (laterals only… Whatever you didn’t do on day 2 or just do the same exercise or cut them out, your call)
-Quads (Front Squats or leg press, just don’t use a narrow stance or any of that… And no back squats here, you’ll see why when looking at day 5)
Day 5
-Chest
-Back (thickness, deadlifts or rack-pulls preferably.)
-Bis (brachialis again, Pinwheels or Alt. Hammers)
Day 6
-Tris (Board CGP or pin presses (CG) or regular CGP if need be…
-Delts (you guessed it, more laterals, db skip laterals or so or machine)
-Hams (again GH raises or reverse hypers… Sumo Pulls could be done but then you have to do a row variant on day 5 and I don’t like how people turn rows into arm and lat exercises when going too heavy, particularly inexperienced lifters)
Rep ranges and amount of sets:
Now things get interesting, depending on how your joints feel you may wish to use less sets for pressing than rowing and such…
On the supergrowth:
Example, shoulders don’t feel like it? Just do 1 set for chest/delts(pressing) or 2 at most
Backwidth and thickness get 3 sets each, or 2 if you’re like me and absolutely hate doing 3 or more work sets per exercise. Anyway, should be more than you’re doing for chest etc.
Now, triceps, again you decide. Elbows feeling ok? Then do 2 or 3 sets per tricep exercise. If not, just 1.
On quad day, same thing. 1-3 depending on how your knees feel (just keep the number of sets the same for the whole supergrowth phase, obviously)
Ok, you guys got the idea I’d say.
As for a ramping phase… You may really not need one, but if you want one and every joint feels ok, just use the same split as above but follow the rules for ramp 1 (i.e. sets go from 3-5… You could start at 2 and go up to 4 though instead). Also, rest decreases as in the book. Rep ranges per day are the same as in Ramp 1 and for the supergrowth the same as in supergrowth 1.
