[quote]anth15 wrote:
So your split is kind of like a push/pull… Do you split the body parts like that for a reason (recovery aspects). Why not Chest and bi’s, back and tri’s. Does it make a difference?
Also how would this look…
day 1. spec chest/tris workout 1 (different exercises)
day 2. legs/shoulders
day 3 off
day 4 spec chest tris workout 2 (different exercises)
day 5 back biceps
day 6 off
day 7 off
week 2
day 1. spec chest tris workout 3 (different exercises)
etc…
Keeping all the “rest of the body” exercises the same for the 2-7 weeks untill i chnage the next block?
Also why is there 4 blocks…The blocks are:
Shoulders and Traps
Back and Biceps
Quads and Hams
Chest and Triceps
Shouldnt legs and shoulders go together? Or is that only when its maintanence?
[/quote]
Man… I just wrote a very detailed answer and hit a wrong key and lost it all. I might answer you again later… I hate typing something twice… sorry
I have had a difficult time stimulating and feelign my chest while training. I am very delt and tricep dominant. A few techniques I am aware of are the following:
Pre-exhaust chest with isolation movement like a flye and then do a compound movement
Post-exhuast (compound movement first and then finish with an isolation exercise)
Don’t prioritize incline bench press
1 and 1/4 reps emphasizing the bottom portion
Pauses Reps
More Dumbell Work
Are there any other techniques I am missing or do you have any particular advice that has worked well for you and others you’ve trained? If I recall correctly, you once stated that chest was a tough bodypart for you but clearly that is not the case anymore.
By the way, on maintenance even when you work up to 1 rep in wave-style, it shouldn’t be your previous 1RMs on those movements, right ? No more than 95-97% I’d guess ?
For the maintenance work the lowest I’ll go is 3 reps per set, although I might use a 1-3 ratchet style but in that case the one rep isn’t actually tough because you do one explosive rep with the weight you will use for our set of 3.[/quote]
This 1-3 method is very interesting. The 1 rep then resting a minute is supposed to let you do 3 reps with a weight you could do WITHOUT that 1 rep ? Also, how do you use it ? For one top ramped work set or for all sets ? How did you come come up with this method ? I never seen it mentioned anywhere else.