New Article Question: Program Design

[Christian_Thibaudeau]

@ebalage

Reading what you posted above lat. work. So basically one could add rows to bench days, and pulldown/pullups on overhead days. If one’s back need more work, where would add more exercises? (like mid back, etc)? Just do two types of row of bench day? or add a rowing variation to the overhead day? or do it after deadlift?

Do horizontal pulls with bench press (or rear delt work), ideally between sets of bench.

Do vertical pulls with the overhead press (ideally between sets of overhead press)

Do traps/rhomboids isolation work on deadlift day

[Christian_Thibaudeau]

@ebalage

you said that you want to bring up your delts so you are doing delt work on both overhead and bench days. Could the same be done with pecs?

Yes of course, understanding that the increase in pectoral work need to be done with a proportional decrease in delts and /or triceps work… don’t just do more total work

[Christian_Thibaudeau]

@ebalage

Again the bodybuilding mentality: Would it be over the top for shoulders to do overhead-overhead assistance- side delt- side delt assistance? Or side delts should just be treated like any other isolation work?

Purely for bodybuilding purposes isolation work is perfectly fine as the bulk of your assistance work

[Christian_Thibaudeau]

@ebalage

I’ve been getting great sucess in the past with growth factor style shoulder training. How could that be adapted to this layout? Simple do growth factor giant sets as isolation work?

1 main overhead movement fairly heavy + 3 growth factor supersets

[Christian_Thibaudeau]

@ebalage

+1 where would you put rear delts? Or that really doesn’t matter

Already answered. Honestly I often do them 3x a week. Between sets of bench, on deadlift/back day and some face pulls on overhead da. But rear delts are a weakness of mine which is limiting my bench press at the moment.

[jvella]

CT if one where to use this template geared towards fat loss/maintaining strength, would you structure it like:

1 main lift
1 assistance lift
2-3 bodybuilding movements (was thinking supersets or dropsets here)
Then for conditioning/fat loss: Farmers walks, sprints, jump rope, kettle bell swings, barbell complex, rowing ergometer, bodyweight finishers, etc.

Picking one of those options for each day and doing them for like 15-20 mins?

Thank you.

[Christian_Thibaudeau]

@jvella

1 main lift1 assistance lift2-3 bodybuilding movements (was thinking supersets or dropsets here)Then for conditioning/fat loss: Farmers walks, sprints, jump rope, kettle bell swings, barbell complex, rowing ergometer, bodyweight finishers, etc.

Yeah that is a good mix… but I prefer medleys to only one conditioning drill when it comes to fat loss. It’s easier to keep a continuous pace when doing medleys.

For example this afternoon I did prowler 40m + Farmers walk 40m + Battle ropes two arms x 30 stokes. Did 5 sets, you can almost do this non stop for the 4-5 rounds.

[jvella]

Excellent thank you as always. I do not have access to a prowler and ropes but basically instead of doing one exercise keep the flow going something like: Farmers walk 50m, goblet squatx8 and farmers walk back 50m and keep up the pace. ?

I was also looking over the Athlete lean Athlete strong program and was thinking of taking some of the complexes/metabollic finishers from there would work like the medball complex or the power complex.

Also would sprinting be acceptable after squat day ? Something like 10x40 yards?