I have found from a couple months of training that my body recovers fast. So for a couple weeks i tried doing squats 2 times and arm work 2-3 times per week and i seem to respond even better to more work, then once the weekend hits i take 2 days off. I know my buddy is a curling freak and thats mostly all he does, i doubt he does any leg work and hes dumb for that. THe thing is he can curl mad poundage with strict form and he works on his arms 3 - 4 times a week. He pulverizes(sp?) them and does 2 or 3 workouts in one sitting, he’s a madman or something. What i’m getting at here is i want to try doing a little routine i made to gain some serious strength and maybe some size too. Most of you will say it will lead to overtraining, but i want to try it for a while just to see, since i think my body can handle it. Monday - Barbell curls: 2 sets of 6-8 Dumbbell preacers: 2 sets of 6-8 dumbbell hangs for 2 sets at 1min. Bench Press: 3 sets of 6-8 Chins: 2 sets of 4-6 Military Press: 3 sets of 6-8
then maybe 1 set of push-ups till failure as a finisher. Tuesday - Squats 5 x 5, deadlifts 5 x 5 (this is a heavy day)
Wednesday - same as monday but with barbell rows instead of chins, and close grip bench instead of bench.
Thursday - same as tuesday but make it a light day, based on the bill starr routine.
Friday - same as monday.
Weighted sit ups are done 3-4 days a week for 3 -4 sets, if anyone can give me an exercise to replace weighted hypers since i dont have the equipment. If anyone has any doubts about this routine please let me know. Its all used with a 4 second lowering of the weight, and lifting it fast but controlled. After 3 or 4 weeks i might change some exercises or the rep scheme, we will see, PLEASE let me know what you think. Thank you all.
i say you should give it a try. the only problem i see here is that after your heavy leg day, you’ve only got 1 day of recovery. that’s not going to be enough. maybe you can try doing your light leg day first then the heavy day as your second leg workout.
A replacement for weighted hypers is a bent over good morning. Try the routine for a few weeks, see what happens. I’d say the best thing to do is take a full 4 or 5 days off after a month or so then begin a low volume routine…I bet you’ll see some nice results after this planned overtraining.
OK Ron - First, I agree with Kelly’s points (do the good mornings on 5x5 day because similar muscles will be worked) except Im not sure if your results will include much size increase … you say your friend does mad pounds but Ill wager he is not as built as he might be if he were smarter about recovery. What is the point of a heavy curl if you dont have arms to match? I really like the way you structured the two days but my view is your program is probably OK volume for strength (although Id go wed off and not do mon 3x) but unlikely to give your muscle time to grow (ie the will need at least 3, if not 5 or 7, days to get proper growth from the stimulation). For abs, slow crunching incline situps and hanging leg raises are the go with minimal weights if necessary. Most importantly, even doing only 4 days, with 2 powerlift 5x5 days you will need to make sure your nutrition, esp pw, it excellent.
Thanks guys, appreciate you helping me out, well i just finished two days out of it and its hard but i liked it, well just see how it goes. About my friend, ya he could of been a lot bigger by now, but his arms are pretty damn big considering the guy weighs about 140 or so. I would really like to introduce him to squats though, i’m sure he would have a whole different look on training.