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1 body part ed 5 days /week

Sherdmaster Posts: 12 Joined: 2004/02/12	2005/05/26, 02:30 PM I tried this method years ago It seemed to work pretty well seeing that most of my time now is spent commuting,:dumbbell: time wise this fits into my schedule nicely here are my stats 5'10 165 9.85% bf looking to take it to 7% I (pulled this routine from another site) Monday- Chest Flat barbell bench press 8, 6, 4 Incline barbell press 8, 8, 6 Dips 8, 8, 6 (use a weight belt to add weight to meet rep-range) Cable crossovers - 1 set of 21's to flood your pecs with blood tuesday- back deadlifts 8, 6, 4 Widegrip pullups 10, 8, 8 (use a weight belt to add weight to meet rep-range) bentover barbell row 8, 8, 6 seated cable rows 8, 8, 6 No burnouts/flooders for back as most people don't have a mind/lat connection enough to fry lats before biceps give out wednesday-legs Squats 8, 6, 4 leg extensions 10, 8, 8 - finish with 1 set of 21's to flood your quads leg curls 10, 8, 8 - finish with 1 set of 21's to flood your hams Standing calf raises - your call - some respond better to high reps/some low reps seated calf raises - same as above thursday- shoulders Military press 8, 8, 6 - finish with 1 set of 21's to flood your delts side lateral raises 10, 8, 8 rear lateral raises 10, 8, 8 barbell shrugs 10, 8, 6 friday- arms Barbell curls 8, 8, 6 Alternate dumbell curls 8, 8, 6 Simultaneous dumbell curls - 1 set of 21's to flood your bi's with blood Pushdowns 8, 8, 6 Lying EZ bar extensions(skullcrushers) 8, 8, 6 Tricep dips (between 2 benches with feet propped up on one bench) - 2 sets of as many reps as you can get with bdwt...this will pump your tri's like nothing else) wrist curls - Someone from the other site said this routine is better for cutting (what I'm looking to do anyway)than building mass tell me what you guys think?
rpacheco Posts: 3,770 Joined: 2001/12/13	2005/05/26, 05:01 PM Looks like just another mass program to me...not much different from an FT mass program. If you are looking to cut, you are better off keeping your reps. high with little to no rest in between. I personally found circuit training as an effective, alternative method to cutting. -------------- **_Robert_** Pain is temporary; glory is forever! E-mail: rpacheco@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/26, 06:16 PM what rep range are you talking rpacheco?
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/05/26, 09:33 PM Going to high on the rep range is not a good idea. Try maybe about 10-12 DX
dvelswk Posts: 192 Joined: 2005/05/07	2005/05/26, 10:00 PM I agree it doesn't really look like a cutting program. If your cutting you want to have higher reps. Also most people who cut exercise each body part twice a week, not all people do but the majority do. Question: Do 21's help put mass on your biceps or are those mainly for cutting? I would think they would be good for cutting do to the high rep. Just curious.
Sherdmaster Posts: 12 Joined: 2004/02/12	2005/05/26, 10:28 PM ============ Quoting from dvelswk: I agree it doesn't really look like a cutting program. If your cutting you want to have higher reps. Also most people who cut exercise each body part twice a week, not all people do but the majority do. Question: Do 21's help put mass on your biceps or are those mainly for cutting? I would think they would be good for cutting do to the high rep. Just curious. ============= I think using the higher rep range would work better for me right now the each body part twice a week is something I may consider once I peak out on this routine.
Sherdmaster Posts: 12 Joined: 2004/02/12	2005/05/27, 12:10 PM ============ Quoting from bropie: thats true.. what does your diet look like sherd? ============= My diet is pretty solid 5 small meals a day starting with a cup of oatmeal a protien shake, multivitamin some form of protien and brown rice for the next to meals, a protien shake 30 min before workout, chicken or cut of lean red meat and veggies for last meal, a gallon of water per day arginine thoughout the day, arginine & orinthine before bed.
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/27, 11:49 AM I was doing 3 reps of 16 and was told to do no more than 12. Now I do 3 sets of 12 at a heavier weight and I'm getting much better results, plus the workout feels better! -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
JustinE22 Posts: 1,312 Joined: 2003/09/18	2005/05/27, 03:55 AM DX is correct go no higher than twelve, high reps can results in loss of lean tissue mass, so be careful choosing your rep scheme.
	2005/05/27, 05:39 AM Unless you plan on doing your weight lifting like a cardio session(little rest, perhaps whole workout like one giant set)....I think low reps are best.....) Cutting is more a factor of nutrition not lifting per se....I would continue to lift with same low reps...
bropie Posts: 1,084 Joined: 2004/12/04	2005/05/27, 08:42 AM thats true.. what does your diet look like sherd?