Yeah, I’ve even thought about using a band as added resistance, i.e. so it is pulling me backwards. But, TBH, I find body weight enough of a challenge right now using controlled eccentrics and constant tension.
I’m planning to add a backpack or switch to one legged after achieving 15 reps per set, band would be great too if one want to overload short
I don’t think the exercise is inherently bad (I use a similar version in my own training), but if you’re minimising total lower body volume I’d keep the selected exercise to ones with a slightly bigger “bang” for their buck
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Ok,
- I’m tossing out one chest exercise on Mon and replacing it with quad dominant exercise
- I’m tossing out one chest exercise on Sat and replacing it with rear delt exercise
- Cutting few chest sets across week to make room for volume progression if needed
I let You know in couple of weeks how’s going
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I am going to be honest with you here. Your program doesn’t make a lot of sense but it explains your current condition. I don’t know what weights or sets or reps, because you don’t give them. What I can tell is the intensity is not there. I’m not flaming you or anything, I’m telling you that you are doing a lot of exercises and getting little to no return for your work. So you have a training log?
I don’t want to came out as touchy and defensive but i think Your assumptions are partly due to not reading whole thread. I wrote about sets and intensity (in terms of RPE), rep ranges are mostly 8-12. Saturday session, that You pointing to, is last in the week, with heavier (relatively to my low back capabilitis) low body exercises and lighter, isolation upper body exercises (altough delt cable triset done to failure is anything but light IMHO). There are others, seemingly, more demanding exercises earlier in the week. Ok, that was me playing devil’s advocate and now to be honest with myself, I guess there’s some truth in what You’re saying. I’m guilty of being program hoper and often majoring on minors. I like variety (too much obviously) hence so many exercises, trying to hit everything at once. It’s something that reminds me of collecting disorder “throw this out, You don’t need so many [things] - But i like it, i neeeeed it!”.
I keep log
Will apreciate if You elaborate a little bit on “doesn’t make a lot of sense” part.
I am not sure what equipment is available to you, but you only have accessory work listed in your plan. The fact that you can do the many reps that often during the week is a clear indicator that you are not going heavy enough (This is where intensity comes in). If you were big, I would say keep doing what works, but you are not. I can’t say it’s diet, you aren’t fat but you’re not “Interferring with growth” ripped. The closest thing I see to a real main movement is RDL’s, and those are unquestionably accessory work. You need some heavy, so heavy you aren’t going to get 8 reps, multi-joint work. There are certain hormone responses triggered by that work. If you can’t squat, then deadlift. If you can do that many reps that many times a week, you aren’t going at it hard enough to push your recovery and possibly are not even triggering your slow twitch fibres, which is where you get hypertrophy.
This very well laid out, Cressey really knows his stuff…
It’s better than the program in here, but it doesn’t look that great either, honestly. Looks like the crap I see the little 120lb guys doing incessantly at the gym - and nothing ever changes for them. They don’t get stronger or bigger, but I guess they’re busy.
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You would be better off doing something based on compound lifts and less total exercises. This setup just isn’t logical. If you have problems with squatting and really don’t want to do it then do leg press or hack squats instead, there isn’t a good excuse not to especially when you are doing a hundred other exercises.
Do you know who Cressey is?
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I’m big believer in CT’s neurotyping, according to it Type 2B supposed to benefit from higher isolations to compound ratio. Add to that my wrecked low back (squats and DL from the floor is a no go for me since it did no favour to me in the past and my longterm health is priority, altough I did leg press), slow twich dominance, shitty shoulders (plus idea to neglect low body for a while) and fact that I workout mostly at home (hence that kind of exercise selection and overall setup.
But I hear You all and am thankfull for all the input and I’ll try to get as much from it as i can.
FWIW, what you have designed yourself isn’t very 2B-ish. Maybe this is to compensate for working out at home, I don’t know.
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Doesn’t he weigh about 165?
He knows about shoulder issues apparently, but I don’t care for that program either.
Why? There is absolutely no science to support his evaluations. You might as well train based on your astrological sign.
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Yeah looks weak and clueless…
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I know he can deadlift, but I still don’t like the program.
I don’t care who he is. I looked at the program that was presented and registered an honest opinion. If you/re going to be dishonest about how good or bad a specific preogram is based on who someone is, then your opinion becomes valueless.
Untapped market!
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A thing that you learn is that those who can do. That doesn’t mean that they know how they managed to do it, or how to help anyone else be able to do it. He might be a fantastic coach - but that program sucks if the goal is hypertrophy. It also makes impossible claims regarding muscle growth, a sign that it was going to be BS. I know some imcredibly strong guys that couldn’t coach their way out of a paper bag.