People often forget is that their goals and someone’s goals dont need to be the same…
If the guy asked about being a good powerliter, training with little lower body work will not be good in helping him to achieve his goals… but if his goal is improve aesthetics in the upper body… the problem is people are not judging how good are his methods to achieve his goal, but judging his goals.
I personally believe that hard lower body training have a overall anabolic effect, but i also think your body has only so much adaptation capacity (i think CT mentions it about specializing in upper body, in the superhero article). So IMHO your best bet is going with a few hard sets of squats an dadlifts.
Could someone post something like that superhero article? id be interested in reading that
search in the articles hollywood muscle.
Day 1
Back Squats - 10x3
A1 Dips - 4x6
A2 Bent-over Dumbbell Rows - 4x6
B1 Skull Crushers - 4x6
B2 Barbell Curls - 4x6
Hanging Leg Raises - 4x6
Day 2
Barbell Bench Press - 10x3
A1 Chin-ups - 4x6
A2 Barbell Military Press - 4x6
B1 Seated Calf Raises - 4x6
B2 Upright Barbell Rows - 4x6
Triceps Pressdowns - 4x6
Day 3
RDL - 10x3
A1 Decline Dumbbell Bench Press - 4x6
A2 Hammer Curls - 4x6
B1 Lateral Raises - 4x6
B2 Side Raises - 4x6
Lat Pulldowns 4x6
I shifted some things around in The Waterbury Method workout. Does this look any good?
I do a helluva lot less than the above, and my legs are just fine. I squat for about 5-6 sets twice a week, usually fives, triples and the occasional single. I use a box once a week, and do good mornings also once a week. That’s pretty much it. After coming back from long layoff, my bench has gone up 50 pounds in about four months and progress on squat & deadlift has has more than equaled that.
I wouldn’t say stop squatting, but squatting once a week is fine, I think. Lots of guys have done it. If my ass and legs get any bigger I’ll have to dial it back to once a week myself.
Does my workout look good enough then?
As long as you achieve what you’re aiming for, yeah, it’s good enough. Just bust your ass doing it.
aye aye captain
ok are there any articles about specializing in upper body on this site?
Day 1
Back Squats - 10x3
A1 Dips - 4x6
A2 Bent-over Barbell Rows - 4x6
B1 Skull Crushers - 4x6
B2 Barbell Curls - 4x6
Hanging Leg Raises - 4x6
Day 2
Barbell Bench Press - 10x3
A1 Dumbbell Flies - 4x6
A2 Seated Dumbbell Military Press - 4x6
B1 Seated Calf Raises - 4x6
B2 Upright Barbell Rows - 4x6
Triceps Pressdowns - 4x6
Day 3
Barbell RDL - 10x3
A1 Decline Dumbbell Bench Press - 4x6
A2 Hammer Curls - 4x6
B1 Front Raises - 4x6
B2 Side Raises - 4x6
Lat Pulldowns 4x6
Ok here is what I have finally come up with. I plan on doing this until something needs to be changed.