Monday- Chest (heavy) Shoulders 2 workouts superseted, Tri’s 2 workouts superseted
Tuesday- Back (heavy) Legs (Heavy), Bi’s 2 workouts superseted
Wdnesday- off
Thursday- Chest (speed), Shoulders (heavy), tri’s’s (Heavy)
Friday- Back (Light), Legs (Light), Bi’s (Heavy)
Sat. and Sun off
This workout has worked wonders for me for strength and size… I did not state my workouts because every workout is different. I never repeat the same workout. Yes I hit every body type twice but with different approaches so i dont over train.
I am new on this forum and will post some pics of my progress soon, also any suggestions would be great. I change my complete workout every month but still follow the same guide lines. Thanks and great forum dudes
[quote]Blackaggar wrote:
well if it works that`s cool but i would never do anything like that[/quote]
Bingo. Putting 2 days between a particular muscle? Lol i need 5 days atleast. I cant imagine your heavy days being too intense if you can basically hit that muscle again the day after.
Yeah alot of people dont like my workout… I know now for a fact i get better results hittin each muscle group twice a week, but really focusing on each muscle group once a week ( if that makes any sense)… Over the past 8 years and the past 4 years playin college ball, this workout i have seen more strength and size results than any others…
sry i didnt really give alot of info before… but take shoulders for example: I do low weight, high reps then super set that with a different shoulder workout low weight high reps usually to failure and thats it, just one set and im done so ur not exactly hittin the shoulders to a point where they dont recover by the next shoulder workout which would be heavy… but again i appreciate the info guys
Heavy: 6 sets of 4-6 reps… i go by percentages and each set the percentage increases
Incline Bench press 3 sets of 4-6 reps
DB bench press 3 sets of 4-6 reps
Machine Flys 3 sets 8-10 reps
Cables 3 sets of 8 - 10 reps and last set to failure/ depending on which part the the chest needs hit is wat i do with the cables
This is just kinda of a example, again every heavy day is different from the last one so the lifts are always different besides the bench (but i do change grips and use fat bars) as for the light day…
Speed bench 55% of 1rm 8 sets of 3. work for explosion… and thats the only chest workout on the light day
As stated i am gettin pics, i dont have any weightroom pics and tend to grab some tonight at the gym after work, sry for the delay… I also stated it worked for me, did not say it would work for others and i was gonna see if maybe i have missed something or needed to add something into my plan
[quote]hoss67 wrote:
As stated i am gettin pics, i dont have any weightroom pics and tend to grab some tonight at the gym after work, sry for the delay… I also stated it worked for me, did not say it would work for others and i was gonna see if maybe i have missed something or needed to add something into my plan[/quote]
Most of us do things that work for us…however, on this forum, if we can claim it works, it makes sense to have some proof of how it worked because anyone can claim anything over the internet.
I mean, we have guys on this board with quads around 25" telling us how great “zercher squats” are or some other rare variation when the truth is, they need to stick to the basics and build some real size first before telling the world what works so great.
And i completely understand, Everyone is different and wat works for me probably aint going to work for you. im new to this site and didnt mean to cause problems already at 6 posts ha. But i will post pics when i get them
There are no problems caused. But we do get a ton of trolls on this site or people who make minimal progress exclaiming that something “works” even though they look like they’ve never seen the inside of a gym.
That is why you are getting the responses you are.
No one is calling you a liar, but I am very skeptical of ANYONE who can train back and legs on the same day unless one was in morning and one at night.
Well if u do squats and dealifts which are both great lifts for upper and lower back its no that hard to imagine… which i just noticed i made a typo. i do heavy legs with heavy back, thats my bad… i do alot of powerlifts: squats, deadlifts, power cleans, hang cleans, push press, man makers and etc… Most of which i learned threw college ball… but i understand
Well if u do squats and dealifts which are both great lifts for upper and lower back its no that hard to imagine… which i just noticed i made a typo. i do heavy legs with heavy back, thats my bad… i do alot of powerlifts: squats, deadlifts, power cleans, hang cleans, push press, man makers and etc… Most of which i learned threw college ball… but i understand
[quote]hungry4more wrote:
Question that wasn’t asked yet…what do your bench, squat, and deadlift maxes look like? Assuming you’re being truthful, this will tell us a lot. [/quote]
[quote]hungry4more wrote:
Question that wasn’t asked yet…what do your bench, squat, and deadlift maxes look like? Assuming you’re being truthful, this will tell us a lot. [/quote]
That’s what I meant for him to answer, not his Set vs Rep scheme.