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Health & Fitness
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Old 01-17-2013, 02:18 PM   #1801
dabears
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Looks good solly, I've always personally felt my muscles being hit harder in the 8-10 rep range, so thats what I enjoy as well too
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Old 01-17-2013, 02:39 PM   #1802
M3Inline6
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Originally Posted by DylloS View Post
gain some mass.

The split basically looks like this

Chest/Shoulders:
Barbell Flat Bench
Dumbbell Incline Bench
Dumbbell flies

Clean and Press
Front Raises
Lateral Raises

Arms:
Barbell Curls
Chin ups
Incline seated dumbbell curls

Close Grip Bench
Skull Crushers
Dips

Back:
Deadlifts
Pull ups
Ring Rows
Weight back extensions

I will do this for about 3 months or so to just switch it up. I feel like my "crossfit" style workouts aren't hitting my muscles hard enough for them to grow and I kind of want to see what I am capable of with a high cal diet and split workout.

I'm also doing a 4 straight day squat routine glight made up.

That will be Mon, tues, wed, thurs. Not necesassrily on the days my regular workouts will be. Like today, I'm squatting 50 reps and that's it.

Every day is 50 reps and starts light and gets progressively heavier.

As an example:
This week was 50 reps at 80lbs, then 50 at 115lbs, today is 50 at 140lbs with at least 20 straight, then I think tomorrow is 165 or so.

So just as a trial and error thing I'm going to do only that for legs and do the squats before my split lifts. I intend on repeating my "3 day split" every 5 or 6 days or so. So if I did Chest/Shoulders on Tuesday I will try for them on Saturday or Sunday. The goal for that is to do everything about 3 times in 2 weeks.

So far after two days of the split I feel like my muscles have been hit a lot harder and it feels good. Worst case scenario I waste a few months and learn what doesn't work for me. Best case scenario is I gain some muscle. I'm interested to see what happens.

It'll be interesting to see how this works out for you.
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Old 01-17-2013, 03:58 PM   #1803
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Solly I think you really just need to mix up the reps on your workouts. I've had the most success with going heavy 2 days and mixing another two with lighter and more reps. When you do heavy I wouldn't go over 5 reps. Usually ill actually only do reps of 3-5 or a 5-4-3
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Old 01-17-2013, 04:32 PM   #1804
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Solly I think you really just need to mix up the reps on your workouts. I've had the most success with going heavy 2 days and mixing another two with lighter and more reps. When you do heavy I wouldn't go over 5 reps. Usually ill actually only do reps of 3-5 or a 5-4-3
I do intend to do that on my "big lifts". In a week or so more I'm going to do bench, deads, clean and press all heavy and low rep. It's mainly the complimentary lifts like curls, front raises for shoulders, flies etc that will be higher rep.
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Old 01-17-2013, 04:56 PM   #1805
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Solly I think you really just need to mix up the reps on your workouts. I've had the most success with going heavy 2 days and mixing another two with lighter and more reps. When you do heavy I wouldn't go over 5 reps. Usually ill actually only do reps of 3-5 or a 5-4-3
I was thinking the same thing, which is why I asked what his goal is/was. I feel like his current regimen won't provide the stimulus to build mass.
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Old 01-17-2013, 04:58 PM   #1806
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I was thinking the same thing, which is why I asked what his goal is/was. I feel like his current regimen won't provide the stimulus to build mass.
why not. It's pretty much your typical hypertrophy program. 3 day split with Chest/shoulders, Arms, and Back. With 50 squats 4 days a week and abs a few times a week.
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Old 01-17-2013, 05:03 PM   #1807
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mine is similar to yours solly, but a 4 day split and no cleans. I start workout in 4-6 rep range for compound (squat/dead/bench/ohp) then 8-10 for isolation and maybe some 12-15 for cables (something you don't have to worry about)

I'm no expert, but I think if you are eating enough you will see good gains over 3 months??
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Old 01-17-2013, 05:48 PM   #1808
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why not. It's pretty much your typical hypertrophy program. 3 day split with Chest/shoulders, Arms, and Back. With 50 squats 4 days a week and abs a few times a week.
Rep range, lack of a dedicated heavy/power set, etc. It might very well work out for you. I was curious (..because that type of program didn't work for me as well as I had hoped).
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Old 01-17-2013, 05:56 PM   #1809
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i think you should throw in some 8-12 rep romanians for hamstrings, and some form of calf exercise in the 15-20 rep range... squats alone won't hit them hard enough imo
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Old 01-17-2013, 06:34 PM   #1810
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Here is the squat program if anyone is curious

Find your 10 rep max and subtract 10% from that. That is your baseline number

Monday - 50 total reps at 50% of baseline. Any rep scheme you want, throw them in with your conditioning if you want.

Tuesday - 50 total reps at 65% - 70% of baseline. Again, any rep scheme you want

Wednesday - 50 total reps at 80% - 85% of baseline. Again any rep scheme as long as you do one set of at least 20

Thursday - 50 total reps at 100% of baseline. Again any rep scheme as long as you do one set of at least 10.

Friday - Sunday nothing leg intensive.

Monday start all over again but increase baseline by 5%

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Old 01-17-2013, 06:39 PM   #1811
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Rep range, lack of a dedicated heavy/power set, etc. It might very well work out for you. I was curious (..because that type of program didn't work for me as well as I had hoped).
Chest shoulder day has both heavy bench and clean and jerks. Back has heavy deads. Plus the squat program. I seem to have both low rep heavy stuff and high rep. And I think dabears is right. If I'm hitting everything hard and eating enough I should grow like most people do on similar programs. I've never been consistent with this so I think this will be good over a 3 months period
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Old 01-17-2013, 09:37 PM   #1812
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Eating is the biggest compound to getting bigger I would say. But you eat a good amount
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Old 01-17-2013, 09:39 PM   #1813
M3Inline6
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Chest shoulder day has both heavy bench and clean and jerks. Back has heavy deads. Plus the squat program. I seem to have both low rep heavy stuff and high rep. And I think dabears is right. If I'm hitting everything hard and eating enough I should grow like most people do on similar programs. I've never been consistent with this so I think this will be good over a 3 months period
That's what I thought too, but it still didn't pan out that way. Every body responds differently though, so it may work for you. My body is changing more now than it ever has, and I'm doing less (..in terms of variety). Sometimes I only get through 2 different lifts (..i.e....squats and cleans) and either pull-ups/chin-ups/dips and I am toast. Body quivering.....the whole 9! But damn has my strength really increased and my body comp has changed a lot. I've noticed a significant amount of change; specifically in my ab/oblique/quad/glute/hamstring/lower-mid back.


Quote:
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Eating is the biggest compound to getting bigger I would say. But you eat a good amount
Yeah, he already eats quite a bit.

Last edited by M3Inline6; 01-17-2013 at 09:43 PM.
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Old 01-17-2013, 11:24 PM   #1814
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Eating is the biggest compound to getting bigger I would say. But you eat a good amount
Definitely agree with that.
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Old 01-18-2013, 11:42 AM   #1815
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Last night I did 5 squats at 140

I did 25,10,15. This was killer. Oddly enough I am not even sore. I go for 165 tonight.
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Old 01-19-2013, 09:29 AM   #1816
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Did the squats and some back work yesterday

50 reps with 165
I did 15-13-14-8

Then
3x6 pull ups
3x15 ring rows
3x10 hyper extensions
100 ab mat sit ups.

Skipped deads like a lazy bum. Today I'm doing chest and shoulders
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Old 01-19-2013, 01:32 PM   #1817
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definitely going to try the 50 rep scheme next leg day. Seems killer.
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Old 01-19-2013, 02:58 PM   #1818
M3Inline6
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definitely going to try the 50 rep scheme next leg day. Seems killer.
The 50 rep scheme works for me, but I vary the weight and reps. I always have a heavy 2-5 rep power set mixed in.
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Old 01-22-2013, 11:25 AM   #1819
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last nights workout. Felt very good again. Squats burn like a mofo.

Barbell Squat:
85 lb x 35 reps (+68 pts)
85 lb x 25 reps (+65 pts)

Barbell Bench Press:
140 lb x 10 reps (+80 pts)
140 lb x 10 reps (+80 pts)
140 lb x 10 reps (+80 pts)

Incline Dumbbell Bench Press:
50 lb x 10 reps (+63 pts)
50 lb x 10 reps (+63 pts)
50 lb x 10 reps (+63 pts)

Dumbbell Flyes:
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
20 lb x 10 reps (+17 pts)
Clean and Press:
115 lb x 8 reps (+131 pts)
115 lb x 8 reps (+131 pts)
115 lb x 8 reps (+131 pts)

Power Clean:
135 lb x 5 reps (+49 pts)

Front Dumbbell Raise:
30 lb x 10 reps (+19 pts)
30 lb x 10 reps (+19 pts)
30 lb x 10 reps (+19 pts)

Side Lateral Raise:
15 lb x 10 reps (+8 pts)
15 lb x 10 reps (+8 pts)
15 lb x 10 reps (+8 pts)

Sit-Up:
60 reps (+30 pts)
15 reps (+7 pts)

Plank:
30 sec (+10 pts)
30 sec (+10 pts)
30 sec (+10 pts)
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Old 01-22-2013, 11:29 AM   #1820
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what are your rest times like?
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