I want to ask you about my workout schedule. I train on the gym 2 times per week but I want to add 2 deys of GF work in home with dumbbels. My golas are schoulders and posterior chain and eliminate of lower back pain. It will be ok to perform somthing like that :
Mondey:
R1. Power snatch x2 reps + bechind the neck push press x 2 reps + overhead squat x 2 reps done witch 3 sets
A1. Front Squat 5x5
B1. Dips 5x5
B2. SGHP 5x5
C1. One superset of BACK GF
D1. ABS
[quote]klaves wrote:
Any substitute for the machine lateral raise?
No access to the equipment.
[/quote]
Not reallyā¦ you can do partial lateral raises with cables. But you donāt have to do all the supersets. You can pick some of them and also some of the supersets from the original growth factor shoulder article. Of start with a heavier press and add 2-3 supersets.
CT this shoulder spec info is great, Iām saving it for a later time. Do max growth clusters have a place on the heavy pressing day or would it be too much additional stress for the weekly workload? Thank you very much.
[quote]D.E.N.N.I.S wrote:
CT this shoulder spec info is great, Iām saving it for a later time. Do max growth clusters have a place on the heavy pressing day or would it be too much additional stress for the weekly workload? Thank you very much.[/quote]
Well, growth factor training isnāt really stressful in that itās not based on creating muscle damage and wont fatigue the CNS either. It works mostly by increasing the release of local growth factors and increasing blood flow (loaded with nutrients) to the muscles. As such you can perform fairly intense methods on the heavy day.
Max growth clusters would thus likely work well on the heavy day.
Thinking about moving to specialization training after I finish my cut. Can you move directly from body part to body part or would a transitional period be appropriate? Iām thinking maybe 4 weeks of spec per body part, cycling from shoulders/traps, back(more rows and pull ups than trap work), chest, legs. Any feed back would be appreciated
