[quote]Marzouk wrote:
I planned on doing back today. I cant move my arms.
CHest yesterday literally destroyed. Wide grip presses are the deveil.
12 sets of flyes x 12 was also a disaster (incline and flat) My triceps and rear delts are also ruined. I think i went too heavy as i was near failure at the end of a few sets towards the end[/quote]
I did Back on Tuesday, and my back and rear delts are STILL sore!
Deliciously so.
I started this routine as well. Not much of a difference (besides weights used) because i had been previously hitting every bp twice a week. Love the program (although i add in an extra row exercise)
Anyone else notice that the collar to collar bench press set up takes a lot of emphasis off the shoulders?
BTW, this program should be called âMMC for Dummiesâ.
[quote]phishfood1128 wrote:
I started this routine as well. Not much of a difference (besides weights used) because i had been previously hitting every bp twice a week. Love the program (although i add in an extra row exercise)
Anyone else notice that the collar to collar bench press set up takes a lot of emphasis off the shoulders?
BTW, this program should be called âMMC for Dummiesâ. [/quote]
Good post, Phish⊠and YES, my bad shoulder bursitis thanked me when I did those wide grip bench presses! First time I got to use a barbell on those in a few months. 
Also, I altered the exercises in Sergeâs back routine, but kept his rep/set scheme:
[quote]Iron Dwarf wrote:
[quote]phishfood1128 wrote:
I started this routine as well. Not much of a difference (besides weights used) because i had been previously hitting every bp twice a week. Love the program (although i add in an extra row exercise)
Anyone else notice that the collar to collar bench press set up takes a lot of emphasis off the shoulders?
BTW, this program should be called âMMC for Dummiesâ. [/quote]
Good post, Phish⊠and YES, my bad shoulder bursitis thanked me when I did those wide grip bench presses! First time I got to use a barbell on those in a few months.
Also, I altered the exercises in Sergeâs back routine, but kept his rep/set scheme:
Yea. I am a shoulder presser and the wide grip feels ten times better.
The back workout is the only one i felt needed to be changed. I like the balance of your back set up. may have to give it a shot tonight.
How are you doing with the BTN shoulder press with the bursitis?
[quote]phishfood1128 wrote:
[quote]Iron Dwarf wrote:
[quote]phishfood1128 wrote:
I started this routine as well. Not much of a difference (besides weights used) because i had been previously hitting every bp twice a week. Love the program (although i add in an extra row exercise)
Anyone else notice that the collar to collar bench press set up takes a lot of emphasis off the shoulders?
BTW, this program should be called âMMC for Dummiesâ. [/quote]
Good post, Phish⊠and YES, my bad shoulder bursitis thanked me when I did those wide grip bench presses! First time I got to use a barbell on those in a few months.
Also, I altered the exercises in Sergeâs back routine, but kept his rep/set scheme:
Yea. I am a shoulder presser and the wide grip feels ten times better.
The back workout is the only one i felt needed to be changed. I like the balance of your back set up. may have to give it a shot tonight.
How are you doing with the BTN shoulder press with the bursitis?
[/quote]
Thatâs another one I had to switch out for dumbbells. But frankly I only did it out of fear. I never even tried the BTN Press because of that fear of pain.
I will try it on my next delt day!
Abs work, yesterday 150, first 60 left, 61-120 right, finished straight, 4:54.
Today a few of my preferred at gym hanging knee raises holding ball between knees, at home
175, 26 to 75 left, 76 to 125 right, 5:46.
[quote]BHappy wrote:
Abs work, yesterday 150, first 60 left, 61-120 right, finished straight.
Today a few of my preferred at gym hanging knee raises holding ball between knees, at home
175, 26 to 75 left, 76 to 125 right.[/quote]
This might sound sarcastic but itâs a dead serious question. What do you think about when you do 175 reps of something?
I seriously have a hard time concentrating to just do 15 reps of something.175 is out of this world to me hahaha!
Iâm sitting here right now like a giddy schoolboy! I just finished arms and the pump is ridiculous!
Starting the sets with such wussy weights I thought to myself, âThis is gonna be easyâ.
But by the time set #5 came around, things started to burn.
Hammer Curls superset with Tricep Pushdowns 8x12 each
Dumbbell Curls (pinkys up) superset with Plate French Press 8x12 each
Iâm on board with this program. Have started my first week. Totally new differnt style of training for me. And the philosophy as well. I used to âliftâ the weights instead of work the muscle.
Question: When I am doing a set of 12-15 for an exercise, around 8-10 the âburnâ starts getting intense. I stop before failure, and I seem to feel the âpumpâ more when the exercise is done. Is this correct? Do I need to lower the weight? Develop a better MMC??
Well you should build up your numbers, focus is a quality usefull in many aspects of life. You are probably younger, i am 54. Today everything is fast, everyone multitask and lack of focus is seriously a tragedy.
We can focus on exhalation or almost fall asleep. A trick is you place 10 buttons or quarters or pebbles close by and move 1 forward each 20 reps or so, so if you loose count just start at 10 you will be close.
Like if i needed them i would have put 8, each worth 25, so day 1 push 4, 5 next dayâŠ
Now i know 7 minutes will be at least 200 so i can just time my first block of 200.
Then i wll build a second block so i will not have any excuse not to do them. Finding 7 min. is not that hard. Some might enjoy music or tv but tv might cramp your neck.
All the best!
And how do you guys manage the intensity? Not to failure in any of the sets, right? I just try to stop with 1-2 reps in the tank with good form.
Itâs hard to get my â20 rep maxâ on the first week for some of these lifts.
And yeah, the weight I had to use on the wide grip bench was quite humbling.
Brett you are probably a bit off your sweet spot. A tiny tweak on the weight will probably be perfect. I am no expert but when i feel the weight is a bit heavy i can go a little faster or vise versa.
Yesterday i had a good superset 28 min. arms. I just let the rep # fluctuate from 20 to 10 probably 9, 8 the last few sets i was not counting anymore (afterwards i estimated i did 17 superset, there was no time to write). My first few WO i found i focussed too much on numbers. I go high reps, short rest because the 3 first sets are kind of 2 easy with proper weight. Just my 2 cents.
[quote]Iron Dwarf wrote:
[quote]phishfood1128 wrote:
[quote]Iron Dwarf wrote:
[quote]phishfood1128 wrote:
I started this routine as well. Not much of a difference (besides weights used) because i had been previously hitting every bp twice a week. Love the program (although i add in an extra row exercise)
Anyone else notice that the collar to collar bench press set up takes a lot of emphasis off the shoulders?
BTW, this program should be called âMMC for Dummiesâ. [/quote]
Good post, Phish⊠and YES, my bad shoulder bursitis thanked me when I did those wide grip bench presses! First time I got to use a barbell on those in a few months.
Also, I altered the exercises in Sergeâs back routine, but kept his rep/set scheme:
Yea. I am a shoulder presser and the wide grip feels ten times better.
The back workout is the only one i felt needed to be changed. I like the balance of your back set up. may have to give it a shot tonight.
How are you doing with the BTN shoulder press with the bursitis?
[/quote]
Thatâs another one I had to switch out for dumbbells. But frankly I only did it out of fear. I never even tried the BTN Press because of that fear of pain.
I will try it on my next delt day![/quote]
I thought many would alter Sergeâs routine to include less vertical pulling and more rowing, and I almost did the same thing. Then I remembered why I am doing the routine in the first place. I want a more classic more aesthetic physique. Serge had this physique and he did this workout. Just something to consider. I feel like I am starting to look more like a brick wall and less like a Greek statue, hoping training with Sergeâs program and exercise selection will help.
For those who are having trouble keeping track of sets and reps and journalling here is a trick from arnold. Take a scrap peice of paper and wrie your planned exercises for the day. then place a slash for each set you want to do. Example
Pull up //////
BTN pulldown ////////
Then you just cross each slash as you do a set making an X
example
Pull up XXXXXX
BTN pulldown XXXXXX//
See this guy has two sets of BTN pulldowns left.
This is especially valuable when doing arm supersets and you really donât have time to document.
All you have to do is count to twelv! Plus it is kind of fun to see yourself marching through your workout on paper.
[quote]MiJuggernaut wrote:
For those who are having trouble keeping track of sets and reps and journalling here is a trick from arnold. Take a scrap peice of paper and wrie your planned exercises for the day. then place a slash for each set you want to do. Example
Pull up //////
BTN pulldown ////////
Then you just cross each slash as you do a set making an X
example
Pull up XXXXXX
BTN pulldown XXXXXX//
See this guy has two sets of BTN pulldowns left.
This is especially valuable when doing arm supersets and you really donât have time to document.
All you have to do is count to twelv! Plus it is kind of fun to see yourself marching through your workout on paper.[/quote]
I see. What about the shoulder day, though? Is there enough posterior deltoid work?
[quote]knokkelezoute73 wrote:
[quote]MiJuggernaut wrote:
For those who are having trouble keeping track of sets and reps and journalling here is a trick from arnold. Take a scrap peice of paper and wrie your planned exercises for the day. then place a slash for each set you want to do. Example
Pull up //////
BTN pulldown ////////
Then you just cross each slash as you do a set making an X
example
Pull up XXXXXX
BTN pulldown XXXXXX//
See this guy has two sets of BTN pulldowns left.
This is especially valuable when doing arm supersets and you really donât have time to document.
All you have to do is count to twelv! Plus it is kind of fun to see yourself marching through your workout on paper.[/quote]
I see. What about the shoulder day, though? Is there enough posterior deltoid work?
[/quote]
The biggest change I made is to remove the front raises and replace them with prone incline rear delt raises. I did this for two main reasons.
I think many other lifters could benefit from this substitution so long as they cleary have overdeveloped front delts compared to thier rear head.
Interesting that, in spite of the preachings of most current coaches, many of us seem drawn to this type of program. For those of you following the program for the full 6-8 sets, how long are your workouts lasting?
@ twilight
I only use some of the principles. First i am not trying to get big or really strong, just get a little stronger. Next month i will be 55 and i already accomplished the goals i had when i started on dec. 27th 2011. I wanted to get stronger and gain 7 to 10 ponds of muscle to keep feeling young, healthy and happy. Now while i invest time a bit stronger would be a plus, and in some months i will simply want to maintain.
I was on an upper lower split 6 days when i read the article and i stayed on that format. My WO were 30 to 40 min. plus about 15 min. warmup, cooldown and streeching. I did 52, 56 min. WO adding volume, using shorter rests. I do not plan to invest 18 WO of 45 min. wich is what it can build up to. Probably 60 min. gym time plus the 15 min. i do not count plus 14 min. @ home 2 times abs work. I do not count either some @ home extra streetching and foamroll as needed.
I guess someone might say i was somewhat on a Chad Waterbury modified format, he preaches total body WO but i prefer 6 days. So i was doing weekly heavy, medium, light loads for each body part wich i modified shortly for this experience but i am going back with extra knowledge. I will use higher volume but not all the time. Rests time will alternate.
In my opinion the 6 days 12 WO high reps with short rest was used pre competion about 6 weeks and i do not compete so investing that amount of time does not make sense for me. I feel with 6 days 30 min. i can stay in good shape with extra time i can improve a bit.
All the best!
