|
2006/03/07, 12:52 PM
The last two months I tried to bring my strength back up
Now, I`m ready to start a program.
I do like Total Body Training but I need some guidelines.
I`ll be working 3 days a week should I do different exercises each day ?
example (around the big movements):
Day1: Squat, Bent over Rows, Bench, and military press
Day2: Deadlift, Dumbbell Rows, Bench, shoulders
Day3: Chinups / Pullups, Dips, Hamstrings,
OR keep it the same exercises for each day of the week and use different sets/reps, tempo, etc. ?
Chad Waterbury on t-nation.com suggests to use antagonist method every second week
Thnx
|
|
|
|
2006/03/07, 08:40 PM
I do different exercises each day. As a general rule, Monday is deadlift day (thats because every american does bench on monday, so the platform is mine for the taking).
I also like to make either wednesday or friday a day for unilateral and olympic lifting, or DE work.
I try to get one push and one pull in for upper body, either horizontal or vertical. I like to seperate my upper body on a movement pattern split. Everyday ends with hyperextensions.
BTW, I notice you have time for shoulder, etc in there. The purpose of training TBT is to train MOVEMENTS, not bodyparts.
Waterbury's programs require antagonist muscle splits, especially on the higher frequency programs. I think he may be taking a good thing to far (shorter rest periods to teach the body to deal with lactic acid, train the body to recover faster... if it was that easy, everyone would have the ability to make it to an elite level. I like to stick with what works, not take a theory and add my own extension. I could see too many people taking his principles incorrectly and overtraining.)
Also, I would not recommend high frequency lifting to anyone at an upper level looking to build strength.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/03/08, 04:21 AM
You can throw in some extra work to hit weaknesses or prehab sensitive areas of the body...I suggest rotating the reps you're using every week...One week you could try 5x5, another week 8x3, another week 3x3, another week you can try 1 rep maxing ...general guideline would be to follow higher intensity week with a lower intensity week...and then using something in between at other times...
Generally aim to use big exercises over isolation...
Always choose standing variation first....feel free to vary any given lift by changing grip, stance, or variation of the lift....this will shock the nervous system quite a bit even if you're not consciously aware of it....
Day1:
Military Presses or Push Press
Chin Ups Pull Ups
Day2:
BOR or Floor Presses
Bench T-Rows
Day3:
Back Squats or Deadlifts
GMs Front Squats
|
|
2006/03/08, 12:08 PM
thnx for all the info guys..
I wanna make sure that I have a plan to follow that will help me to progress, there will be no destruction in working out due to gym closing / switching anymore. I got equipment at home and gym membership till November.
well, right now strength and muscle mass are two things that I wanna focous on.
This is what I thought of
Day 1 Day 2 Day 3
Squat Deadlift Pull/Chin up
M Row Bentover Dip
Incline Flat Military press
along with Menace`s suggestion:
Week1 5*5
Week2 3*8
Week3 3*3
Week4 antagonist ( I like the idea)
Week5 Bodypart per day
Week6 OFF
Repeat.
Now, should I change the variation and order of exercises every week or when I start a new cycle ? (Week 7), for example instead of bar bench I`ll use dumbells.
How long should I rest between reps ?
Thnx
|
|
2006/03/08, 12:14 PM
I would say to even further undulate your rep range if your looking for mass, even a 3*12 or 2*15 on week four. Undulating periodization is what I USUALLY recommend for hypertrophy. Also, you can do more volume when doing triples. I would say 8*3 would be appropriate.
As for exercise selection, I do whatever I feel like when I walk into the gym. Why? Becuase that way I manage to rotate exercises in a way my body won't follow, and I get to do what I want. If I feel like doing rows, and I'm supposed to do weighted chins but I feel lacksidasical about it, I'm not going to put as much into it as I would if I was doing rows.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/03/08, 02:53 PM
Do military presses before dips or you'll never lockout the weight...I would do them first in a workout...they take a lot out of you....
|
|
2006/03/08, 07:52 PM
I just got back form the gym I did the Day 2 deadlifts, bench, and bentovers... it feels sooo goood
but at first I made a rookie mistake, instead of focusing on the movement I focused on the weight I`m lifting... I had to slap myself for that...
with deadlifts I~ve notices that when I go heavier that`s when I feel how it should work
after bentovers I thought my lats will explode,
and bench was strong thnx to dips
it`s good to be back...thnx guys
|
