[quote]mr popular wrote:
Honestly I wouldn’t do any “secondary exercise” anyway… I would just keep it simple and stick with the basics at a relatively high frequency if I only had access to your equipment.[/quote]
If this guy has dummbbells, he can do secondary and tertiary exercises.
[quote]Bricknyce wrote:
Dude, this isn’t hard.
Example:
CHEST
Barbell bench press (primary exercise)
Dumbbell incline press (secondary)
Incline flies (tertiary)
Cable crossovers (tertiary)
Is this hard?
And if you do 6 to 12 reps, you’re on a bodybuilding program. [/quote]
No it’s not hard Brick and quite honestly this or some form of it is exactly what I’ve done for the last year or so and it’s worked, just trying to switch it up a little and rather than hitting the chest (with three to four exercises) once a week or every five days or so; I’d drop down to two exercises for the chest and hit twice in four days. Hopefully in doing so it would allow me to put more intensity into those couple of exercises. It’s not a new idea I’ve come across it from time to time as I’ve read through the forum and articles. Guess what I don’t understand is the program I’ve listed (minus the opening 10X3) follows the guidelines in the articles you guys keep referencing closer than this example you provide Brick. I think once again it’s just a matter of different philosophies/techniques.
[quote]QUIET_MAN wrote:
[quote]Bricknyce wrote:
Dude, this isn’t hard.
Example:
CHEST
Barbell bench press (primary exercise)
Dumbbell incline press (secondary)
Incline flies (tertiary)
Cable crossovers (tertiary)
Is this hard?
And if you do 6 to 12 reps, you’re on a bodybuilding program. [/quote]
No it’s not hard Brick and quite honestly this or some form of it is exactly what I’ve done for the last year or so and it’s worked, just trying to switch it up a little and rather than hitting the chest (with three to four exercises) once a week or every five days or so; I’d drop down to two exercises for the chest and hit twice in four days. Hopefully in doing so it would allow me to put more intensity into those couple of exercises. It’s not a new idea I’ve come across it from time to time as I’ve read through the forum and articles. Guess what I don’t understand is the program I’ve listed (minus the opening 10X3) follows the guidelines in the articles you guys keep referencing closer than this example you provide Brick. I think once again it’s just a matter of different philosophies/techniques.
[/quote]
You can still do something like Brick is suggesting but split up the 4 exercises. What I plan on doing (with hitting chest/shoulders/tris twice a week) is doing chest primary and secondary exercises the first day with tertiary shoulder exercises. Then vice versa:
Chest/Shoulders/Tris - 1
BB Bench Press - Ramping with reps from 3-5
DB Incline Press
Lateral Raise
Face Pull
Tris exercise
Chest/Shoulders/Tris - 2
Seated Overhead Press from Pins - Activation
Push Press - Ramping
Incline Fly
Floor Fly
Tris exercise
Actually the only advice the original program ignores is CT’s advice not to double up on similar exercises ie… squats followed by more squats or front squats, bench followed by more bench or incline bench. You even condone doing 1-2 compounds per major muscle group in the opening line of your â??Bodybuilding Bibleâ?? thread Brick.
I did intentionally ignore this due to both lack of equipment and I suppose lack of experience and for the reasons stated previously. Obviously the sets are all ramping and in the 6-12 rep range, I simply used the 3X10 nomenclature to simplify things. And it should stand to reason that if Iâ??m following a 10X3 with a 3X10 Iâ??m obviously not working in the true 3 RM range otherwise I wouldnâ??t last the entirety of the workout. Iâ??m simply using it to hit higher weight than I normally would at the 6-12 rep range use and get the CNS woke up and hopefully allow me to hit higher weights in the 6-12 rep range for the subsequent exercises. In hind sight maybe itâ??s a bad idea.
I thought these principles were widely enough accepted that it didnâ??t need further clarification. My bad.
The simple reply would have been to drop the opening 10X3 and add in a secondary exercise per major muscle group @ 3X10 (ie. lunges for legs, flat flyes or dips for chest etc.).
Enough said. No need to waste this much bandwidth on it.
Thanks again (no sarcasm)
[quote]QUIET_MAN wrote:
Actually the only advice the original program ignores is CT’s advice not to double up on similar exercises ie… squats followed by more squats or front squats, bench followed by more bench or incline bench. You even condone doing 1-2 compounds per major muscle group in the opening line of your â??Bodybuilding Bibleâ?? thread Brick.
I did intentionally ignore this due to both lack of equipment and I suppose lack of experience and for the reasons stated previously. Obviously the sets are all ramping and in the 6-12 rep range, I simply used the 3X10 nomenclature to simplify things. And it should stand to reason that if Iâ??m following a 10X3 with a 3X10 Iâ??m obviously not working in the true 3 RM range otherwise I wouldnâ??t last the entirety of the workout. Iâ??m simply using it to hit higher weight than I normally would at the 6-12 rep range use and get the CNS woke up and hopefully allow me to hit higher weights in the 6-12 rep range for the subsequent exercises. In hind sight maybe itâ??s a bad idea.
I thought these principles were widely enough accepted that it didnâ??t need further clarification. My bad.
The simple reply would have been to drop the opening 10X3 and add in a secondary exercise per major muscle group @ 3X10 (ie. lunges for legs, flat flyes or dips for chest etc.).
Enough said. No need to waste this much bandwidth on it.
Thanks again (no sarcasm)
[/quote]
Look at what you write. There hasn’t been ONE successful bodybuilder who thought of this shit.
[quote]QUIET_MAN wrote:
… quite honestly this or some form of it is exactly what I’ve done for the last year or so and it’s worked…
[/quote]
So you choose to abandon what works, like most other self-defeating T-mag forumites do.
[quote]QUIET_MAN wrote:
[quote]Bricknyce wrote:
Dude, this isn’t hard.
Example:
CHEST
Barbell bench press (primary exercise)
Dumbbell incline press (secondary)
Incline flies (tertiary)
Cable crossovers (tertiary)
Is this hard?
And if you do 6 to 12 reps, you’re on a bodybuilding program. [/quote]
No it’s not hard Brick and quite honestly this or some form of it is exactly what I’ve done for the last year or so and it’s worked, just trying to switch it up a little and rather than hitting the chest (with three to four exercises) once a week or every five days or so; I’d drop down to two exercises for the chest and hit twice in four days. Hopefully in doing so it would allow me to put more intensity into those couple of exercises. It’s not a new idea I’ve come across it from time to time as I’ve read through the forum and articles. Guess what I don’t understand is the program I’ve listed (minus the opening 10X3) follows the guidelines in the articles you guys keep referencing closer than this example you provide Brick. I think once again it’s just a matter of different philosophies/techniques.
[/quote]
I don’t know everything about training, and even if I did, it doesn’t mean others have to do what I say. Nor do I have to do what gurus write in articles.
I only recommend the common things that most successful people do. I see no reason to do otherwise.
OK, Brick you’ve done made your point. I was only trying to explain my rational behind the 10X3. I’ve conceded that in hind sight it was a bad idea. Thatâ??s why I asked for the advice. Iâ??ve taken the advice and revised accordingly.
As far as abandoning what works? How? I added the 10X3 (strength component, wrongly so, itâ??s gone itâ??s out of here â?? forget about it) and divided the total exercises amongst two days in an effort to up the intensity on those exercises.
So the revised (no opening 10X3 AND (1) additional exercise for the major body part) program then looks like thisâ?¦.
Day 1: (legs/calves)
Squat 3X10
Lunges 3X10 (NEW)
Leg Curls 3X10
Stand Calf Raises 3X10
Seated Calf Raises 3X10
Day 2: (chest/shoulders/tri)
Bench 3X10
Dips 3X10 (NEW)
Delt Triad 3X10
Lock Outs 3X10
Skull Crushers 3X10
Day 3: (Back/Biceps)
Dead Lift 3X10
Bent Row 3X10
Upright Row 3X10 (NEW)
Chin Up 5XF
Barbell Curls 3X10
Day 4:
OFF
Day 5: (legs/calves)
Squat 3X10
Lunges 3X10 (NEW)
Stiff Leg Dead lift 3X10
Stand Calf Raises 3X10
Seated Calf Raises 3X10
Day 6: (chest/shoulders/tri) (rearranged to put emphasis back on chest)
Incline Bench 3X10
Incline Flys 3X10
Military Press 3X10
Seated Dumbell Press 3X10 (NEW)
Narrow Grip Bench 3X10
Day 7: (Back/Biceps)
Bent Row 3X10
Pull Up 5XF
Upright Row 3X10 (NEW)
Hammer Curls 3X10
Reverse Curls 3X10
Day 8:
Off
repeat.
As Rocky2 said basically a legs/push/pull program. Nothing special, just the basics.
[quote]QUIET_MAN wrote:
…According to the articles I should remove my first 10x3 and add back in a secondary exercise (3x10) for the major muscle group for that day (ie, hack squat on leg day; pullovers on chest day, etc.)…
The above program is what I was trying to illustrate here.^
BTW Bulletproof and Thoughts - Thanks for the input.
[quote]QUIET_MAN wrote:
[quote]QUIET_MAN wrote:
…According to the articles I should remove my first 10x3 and add back in a secondary exercise (3x10) for the major muscle group for that day (ie, hack squat on leg day; pullovers on chest day, etc.)…
The above program is what I was trying to illustrate here.^
BTW Bulletproof and Thoughts - Thanks for the input.[/quote]
No prob. Good lookin out. Happy training.
Someone seems to really have really drilled the 3 by 10 into your head… if you’re looking to feel like you’re “getting the best of both worlds” change that up a bit, go with something else for a while, lately I’ve been pretty fond of 12/10/10/8.