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I used to put legs and back at the ends, with the pressing movements in the middle
Lift big 2 get big
TrueProtein.com Use discount code ctg001 for additional savings on already great prices mod at bodybuilding.com
mod at iron-forum.com
mod at melanoplanet.com
Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
So why is the damn government waging war on the FITNESS Industry??
"Before you criticize someone, try walking a mile in their shoes.
Because, then you're a mile away, AND you've got their shoes"
sorry
sunday or monday - legs & arms
wednesday - chest & shoulders
friday - back abs
now I run
Sunday - legs & arms
Tuesday - Back thickness & width - shoulders - chest
Thursday - arms & traps
I am running rest pause type workouts Sunday & Tuesday with a superset type on Thursday
Lift big 2 get big
TrueProtein.com Use discount code ctg001 for additional savings on already great prices mod at bodybuilding.com
mod at iron-forum.com
mod at melanoplanet.com
Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
So why is the damn government waging war on the FITNESS Industry??
"Before you criticize someone, try walking a mile in their shoes.
Because, then you're a mile away, AND you've got their shoes"
I do the exercises in this order
Back thickness - rack deadlifts from below knees
chest - incline smith presses
shoulders - seated front smith presses
back width - pulldowns, chins, or rack chins
Incline shrugs
that way I'm not completely dead from finishing back first
I am doing these pretty close to DC style so I've got maybe 5-6 sets for rack deads, 3-4 for chest(rest pause), 3-4 for shoulders(rest pause), and 1 warm up and one all out for chins, with two high rep incline shrug sets (50 rep) to finish center back
I am whooped at work that day, but can get it all done in under and hour in the mornings
Lift big 2 get big
TrueProtein.com Use discount code ctg001 for additional savings on already great prices mod at bodybuilding.com
mod at iron-forum.com
mod at melanoplanet.com
Obesity related illness will account for more than 1/2 of all health care costs in the next few years.
So why is the damn government waging war on the FITNESS Industry??
"Before you criticize someone, try walking a mile in their shoes.
Because, then you're a mile away, AND you've got their shoes"
I train 3x/week in both the offseason and precontest. Nothing in my training changes. I keep heavy weights and the same number of reps. I take 1 week off for every 8-10 weeks of training. I separate leg training between the 3 days, ie, quads one day, hams one day and calves one day.
A typical training cycle from last offseason (i resume training after my 9/26 show on 10/11) was the following:
Day 1: back, bicep, hams, forearms
Day 2: rest
Day 3: abs, shoulders, traps, calves
Day 4: rest
Day 5: chest, tricep, quads
Days 6-7: rest
I've been training 3x/week year round (offseason and precontest) for the past 2 years and i've made great gains with this approach. I've been able to keep more muscle during the dieting phases and needless to say, my recovery has improved with more off-training days.
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