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chest exersices research12262

golagola private msg quote post Address this user
there are more u can find about everything ,
just my english isnt so good for reading and udnerstand all these very well
Post 26 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@golagola again, I'd advise getting an actual book from a bookstore. Frequently, incorrect info gets "published" online and piracy isn't cool. -3X
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golagola private msg quote post Address this user
i will look for something in my lenguage
ty man
Post 28 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Do you have a library near you? That's also an option. -3X
Post 29 IP   flag post
golagola private msg quote post Address this user
@eknight

can i do on leg day one time sumo deadlift and after front squat
and the next workoute squat and than romanian deadlift or it is too much changes?
and what about fly on chest day , cant i do sometime incline fly and sometime flate fly ?
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The Dark
Knight
eknight private msg quote post Address this user
Run the SAME program for 8-10 weeks. Why do you insist on changing things? If you want maximum gains, you need to give your body enough time to be able to adapt neurologically and recruit fibers. If you change exercises, you're not allowing the adaptation. -3X
Post 31 IP   flag post
golagola private msg quote post Address this user
@eknight
ok so i will not change any thing else
but one week will be hyp and the second is strengh
and after 4 weeks i will deload in deload time i will reduce 1 set or two from all exersices and will do 60% weight
i will write here my routine and when u get time tell me if it is good

routine :
LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL

Legs (Quad/Ham/Calves):

power day:
Barbell Squats: 4x5-6/ 4x10 (hypertrophy day)
romanian deadlift: 3x8-10
walking lunge: 3x10-12
front squat :2x10
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x15


power day:
Flat Barbell Bench Press: 3x5 / 3x10 (hypertrophy day)
Incline Barbell Bench Press: 4x10
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5/3x10 (hypertrophy day)
incline dumbbell fly - 3x15
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

power day :
pull up: 5x5/ 5xmax (hypertrophy day)
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows with cables - : 3x8-10
dumbbell row one hand 2x15
Face-pulls: 3x-10-12
Barbell Bicep Curls : 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
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Mikemadeofpeace private msg quote post Address this user
What's the rotation of your power/hyper days?
Post 33 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
* Leg day, I'd add another 3 sets of direct hamstring work.
* Shrugs to back day
* I'd make your first exercise on back day a heavy row (ie, barbell rows). Ideally, you should be working to counter the heavy pressing movements you're doing, so you need more rows and not so much lat pull/pull-up movements.
* 6 sets for triceps and 7 for biceps? Why?
* Abs?
-3X
Post 34 IP   flag post
golagola private msg quote post Address this user
i forgot to put dips on push day , dips for lowe chest 1 set of max reps
Post 35 IP   flag post
golagola private msg quote post Address this user
@eknight
ty very much
so i will do 5 set romanian deadlift and 4 sets for leg curl but it is 18 sets( with no calf) i think i will need hospitel after this workout anyway the squat and the romanian deadlift and the leg curl all for hamstring dont u think it too much ?
i will put the first exersice in the pull day barbell row (from the floor) and cick out the pull up ,
7 sets for triceps and 5 for biceps
abs in push and pull 3 sets of crunch with cable and 3 sets of raise legs,
and shruge 3 sets of 15 in the last workoute of pull day
waht do u think now ?
and what do u say about my deload every 4 weeks and of the one week hyp and one power ?
Post 36 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Squats are not a hamstring movement, so you'll be fine. I'm not a fan of the one week power/one week hyper set up personally. -3X
Post 37 IP   flag post
WinnersNeverQuit private msg quote post Address this user
@eknight do you believe tye 10/12 wweks routine thing for strengrh as well or just size? Just wondering as I've recentpy starTed the conjugate methodd
Post 38 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Just for size. Strength routines don't require the same amount of emphasis on muscle fiber recruitment. -3X
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Hewy007 private msg quote post Address this user
if you do exercise, and you feel chest working, odds are chest is working
Post 40 IP   flag post
golagola private msg quote post Address this user
@eknight

ty very much,
so as u said i should do only hyp or only strengh?
but layon norton do one strengh one hyper it is the same ,
what about the my deload after 4 week ?
about the legs i am doing atg squat and 18 sets for legs even the pro do something like 16 layon norton do 13 sets for legs and 6 more easy because the dynamic squat
Post 41 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
You are not doing Layne's routine. You're doing PPL. If you wanted to do PHAT, you should have done it. -3X
Post 42 IP   flag post
golagola private msg quote post Address this user
@eknight

kk man sure,
i just want to do the best this is all and u really confused me now :S

everyone who do PPL do one workout strengh and one hyp
so how can i do overload proggresive as u said this is the most important if i am not
working on my strengh and low reps ?
sorry for digging but i realy dont understand and i want only one time do everything right and not after a year people will tell me i was wrong again :S

what about deload ? should i do it every 4 weeks?
Post 43 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
This is why you need to learn anatomy. Learn it; own it; and you won't ask so many questions. -3X
Post 44 IP   flag post
golagola private msg quote post Address this user
@eknight

i has gone to the shope and didnt find a book in my language so it is alittle problem untill i will go to learn it ,

please it will really help me if u just tell me if i should deload every 4 weeks and the others question when u said overload progressive u meant that i should work alittle for strengh and put more and more weight every period of time and now u say not to do strengh work at all even that everyone who do PPl do sometime strengh work in the primary exersices
it is the last part int he pazel i will be ttankfull if u can answer these
Post 45 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Deload as necessary. Don't "plan" it. Progressive overload is not the same as working for strength. They are completely different concepts. Strength training is staying in the 3-5 rep range. Progressive overload means adding something to the workout to cause additional stress. -3X
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golagola private msg quote post Address this user
ok ty now everything clear ,
i will keep this routin for 5 months from now willnot change anything and hope to see result and of course will try to increase reps sets every some time
Post 47 IP   flag post
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