After reading an article by Thibs, on my off days I think I am going to do low intensity cardio on the elliptical for 30 mins instead of the 15-20 mins of intervals.
Assuming it is, you’d be lucky to make it through this once a week. You’d be better off splitting things up and hitting each movement pattern once a day, three times a week. E.g.:
Day One:
Bench
Row
Dead
Day Two:
Dips
Chins
Squat
Day Three:
Incline Press
Pulldown
Lunge
Day Four:
Interval Sprints
Also, that “one thing” is called a back extension if you do it right, and a hyperextension if you do it wrong.
[quote]thomas.galvin wrote:
Is this all in one day? Because if it is, damn.
Assuming it is, you’d be lucky to make it through this once a week. You’d be better off splitting things up and hitting each movement pattern once a day, three times a week. E.g.:
Day One:
Bench
Row
Dead
Day Two:
Dips
Chins
Squat
Day Three:
Incline Press
Pulldown
Lunge
Day Four:
Interval Sprints
Also, that “one thing” is called a back extension if you do it right, and a hyperextension if you do it wrong.[/quote]
Hey,
In am interested in giving this template a go. What reps/sets would you recommend for the bare bones beginner? Would a basic 3x5 like Starting Strength recommends be ok?
In am interested in giving this template a go. What reps/sets would you recommend for the bare bones beginner? Would a basic 3x5 like Starting Strength recommends be ok?
Thanks
cs[/quote]
Yes. 5x5 is kind of my “go to” set/rep scheme, and when I’m just starting someone out, I’ll usually have them do 3x5 for a few weeks, until they can work their way up to 5x5. Also, Rippetoe is the man.
[quote]HOUSTON TEXAN wrote:
I am revising my routine to this
–snip–
[/quote]
Here’s how I, and pretty much everyone I’ve learned from, designs a workout program:
Pushing Movement
Pulling Movement
Leg Movement
Finisher 1 (optional)
Finisher 2 (optional)
Alternate between horizontal and vertical pushes/pulls, and alternate between double- and single- leg movements. This kind template allows you to hit every muscle group each time you lift, get in the cosmetic lifts, and avoid over-training, or simply burning out. If you’re in the gym for much more than an hour and a half, you’re trying to do too much.
You can use this template to generate an almost unlimited number of workouts. Or, even better, search for Chad Waterbury, who has already put together some great full-body workouts for you.
Thibs is a certified genius at this stuff. However, he does mostly bodypart-based training, and you’re trying to put together a full-body program. It’s kind of like asking an Ancient Greek scholar to translate something written in Latin: different languages.
That means when Thibs designs a program, he hits his chest once per week, so he has to get all of his sets in on one day. You’re going to hit you chest three times per week, so you can - and must - split your sets up over the three sessions.