How does this look?

[JnJ23]

Hey, I will soon begin doggcrap and just wanted your thoughts on my plan and exercises, thnx!

Split

Mon:
Chest
Triceps
Shoulders
Back width
Back thickness


Wed:
Biceps
Hams
Quads
Calfs

Fri:
Chest
Triceps
Shoulders
Back width
Back thickness

Sat&Sun off



Exercises

Chest:
Db incline press or Incline bb smythe
BB smythe flat press
BB smythe decline press

Triceps:
Close-grip bench
Lying tri extensions
Dips

Shoulders:
Military press
l-laterals
rear delt raises


Back width (I cant do pull-ups, should i use assisted machine?)
Close-grip pulldowns
Seated cable rows
Lat pulldowns

Back thickness:
Deadlifts
T-bar rows
Bent over rows

Biceps:
Alternating db curls
Incline curls
Db preacher curls

Forearms:
Hammer curls
Reverse curls
Wrist curls

Quads:
Squats
Front squats
Leg extensions

Hamstrings:
Leg press
Stiff-leg deadlifts
Leg curls

Calfs:
Calf raises
Leg press calf raises
Hack squat calf raises

Now, let me get things straight, for smaller muscle groups 15-20 rest paused is good and for larger muscle groups 12-15 rest paused is good? Also i would just do a straight set for squats and deadlifts. Also i still did not get an exact answer after reading through the program many times about reps. Should i first go to failure between 6-8 reps, then rest pause till i get to 15?

Thnx!

[Stang Man]

As for your question, its simple. Your final, balls to the wall set, will look like this. (Example: 9x3x1) You will do 3 mini sets I guess you can call them, with 10-15 breathe between. Don't forget to go until positive failure, have your spotter hoist the weight back up, and perform the slowest negative you can. This is going to kill you, you will love it!

[berkshirebody]

looks familiar

[TexasRock]

I'm not a big fan of incline dumbell for rest pause... it is kinda hard to do those that way...

Also not a big fan of seated cable rows... do you have any assisted machines... maybe like a hammer machine? can you do Yates pullovers on the seated pullover machine?

Just some ideas...

TR

[JnJ23]

looks familiar

Ya i also posted this on muscle mayhem also :smooch:

Thnx for the replies guys.

No unfortunatley i dont have a pullover machine, but i can try to work something out.

I still dont understand something aboutrest pause.....On my first "mini set" would i want to go to failure between 6-8 reps or somewhere around that?

Thnx

[TexasRock]

JnJ,

Yeah, you want to do 3 sets of rest pause.

1st set 6-8 (to failure), take 15 deep breaths
2nd set 3-4, if you can get more, do it (to failure), take 15 deep breaths
3rd set try to get as many as you can... if it is 1-2, so be it...

hope this helps...

TR

[Stang Man]

Ya i also posted this on muscle mayhem also :smooch:

Thnx for the replies guys.

No unfortunatley i dont have a pullover machine, but i can try to work something out.

I still dont understand something aboutrest pause.....On my first "mini set" would i want to go to failure between 6-8 reps or somewhere around that?

Thnx

You want to do as much as you can, every time. Adjust your weight accordingly to try and get it as close to 6-8 for those first reps as you can.

[JnJ23]

Thnx alot TexasRock and Stang man, that helps alot!

[JnJ23]

Oh ya, about the incline db press, my right arm slightly overpowers my left, so i would think it's better to include db's so each side can get worked independently. Or do you think i should just go with the incline smythe and try to concentrate on equal movement, because i dont want to have one pec bigger than the other

[Chasedog]

For chest I'd drop the flat smythe bench and go for a machine bench like hammer flat or hammer incline.

[Creator_11]

I'm not a big fan of incline dumbell for rest pause... it is kinda hard to do those that way...

Also not a big fan of seated cable rows... do you have any assisted machines... maybe like a hammer machine? can you do Yates pullovers on the seated pullover machine?

Just some ideas...

TR

Those kick some serious ass, I love doing pulldown on the hammer machine yates style.

[Chasedog]

On second look, I'd change leg extensions to leg press.

[steaky]

As for your question, its simple. Your final, balls to the wall set, will look like this. (Example: 9x3x1) You will do 3 mini sets I guess you can call them, with 10-15 breathe between. Don't forget to go until positive failure, have your spotter hoist the weight back up, and perform the slowest negative you can. This is going to kill you, you will love it!

Isnt it negative failure?

[Stang Man]

Nope. You want it to the point where you can no longer push the weight anymore. Then, your partner will lift the weight to the top, and allow you to do your extremely slow negative.

[steaky]

Oh my bad, ive been doing slow negatives to failure. I thought the negatives were what did the damage.