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Buff dudes , 12 week training program?16448

The Dark
Knight
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Quote:
Originally Posted by LDeew
Actually there is. Like you have lower back, you have upper chest.



That's a negative Ghost Rider. Your upper back and lower back are made of several separate muscle groups (upper being mostly your lats, traps, rhomboids, and teres major, among others; the lower back mostly your spinal erector group). The chest is made of the pecs. That's it. Just the pecs.

LOL, three years later and we're still discussing this: http://forum.simplyshredded.com/topic/1881/page/1/bench-press-and-quotupper-pecsquot/

-3X
Post 26 IP   flag post
LDeew private msg quote post Address this user
Strength / Power

Monday: Bench Press 3x6
Dumbbell Row 3X6
Militarry Press 1x6
Weighted Pull Ups 1x6
Incline Dumbell Fly 3x12
Lateral Raises 3x12

Tuesday Squats 3x6
DeadLift 2x6
Leg Extension 3x12
Calf Raises 3x12


Thursday Pause Squat 6x4
Pause Deadlifts 3x4
Leg Curl 3x12
Calf Raises 3x12

Friday Spoto Press 6x4
Pause Dumbbell Row 6x4
Militarry Press 1x10
Pull ups 1x10
Incline Dumbell Fly 3x12
Lateral Raises 3x12


Is this good?
Post 27 IP   flag post
The Dark
Knight
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I wouldn't personally run that. It's functionally imbalanced. Needs more pulling volume, more direct knee flexion exercises (hamstring curls), and leg extensions are knee wreckers. -3X
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qtdreams92 private msg quote post Address this user
Quote:
Originally Posted by eknight
I wouldn't personally run that. It's functionally imbalanced. Needs more pulling volume, more direct knee flexion exercises (hamstring curls), and leg extensions are knee wreckers. -3X

So what would you recommend for direct quad exercise, is there a good ISO alternative to leg extensions? I thought if you did extensions slow and squeeze at the top they are safe.
Post 29 IP   flag post
The Dark
Knight
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@qtdreams92 unfortunately no matter how you do them in a machine, there is no co-activation of the hamstrings, which causes a ton of anterior tibial translation, stressing the ACL.

The best alternative is a standing terminal knee extension with a band, as shown below. I'll never understand, personally, why people want to do extensions of any kind unless prescribed by their physical therapists for rehab, since they're a functionally pretty useless movement. We operate in a lower extremity closed chain, not open.



-3X
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NorIda private msg quote post Address this user
@eknight that doesn't look nearly as masculine as grunting and humping a weight stack doing leg extensions!

Jokes

#Nolegextensioncrew checking in.
Post 31 IP   flag post
The Dark
Knight
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Quote:
Originally Posted by NorIda
@eknight that doesn't look nearly as masculine as grunting and humping a weight stack doing leg extensions!

Jokes

#Nolegextensioncrew checking in.


Is this one better? Dude has serious quads!



-3X
Post 32 IP   flag post
qtdreams92 private msg quote post Address this user
He was doing it in time with the music as well!

Thanks @eknight so no problems with the ACL doing hamstring curls however?

new #Nolegextensioncrew member
Post 33 IP   flag post
The Dark
Knight
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Nope. Hamstring curls increase tibiofemoral stability. You might find this thread useful: http://forum.simplyshredded.com/topic/13050/page/1/hamquadkneewut/ -3X
Post 34 IP   flag post
LDeew private msg quote post Address this user
So what would you change in my workout? What pulling exercise to add, and what to remove? I'll add hamstring curls instead of leg extension..
Post 35 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
It's less about the exercises you choose, and more about the volume. For every rep of any kind of pushing movement (bench press, OHP, flyes, dips), shoot for 2 reps of pulling (scapular retraction) movements (rows, lat pulls, chins, shrugs). -3X
Post 36 IP   flag post
LDeew private msg quote post Address this user
Will it be problem for you, if you modify workout I posted above in the way you think it's good?
Post 37 IP   flag post
LDeew private msg quote post Address this user
Or this ,
Monday: Bench Press 3x6
Dumbbell Row 3X6
Militarry Press 1x6
Weighted Pull Ups 1x6
Incline Dumbell Fly 3x12
Lateral Raises 3x12

Tuesday Squats 3x6
DeadLift 2x6
Leg Extension 3x12
Calf Raises 3x12

Thusday: Chest Press (flat or decline) ­ 4 sets x 8 reps 
Incline Chest Dumbbell press ­ 4 sets x 8 reps 
Pull Ups #1 ­ 4 sets x 8 reps 
T-bar or Row #2 ­ 4 sets x 8 reps 
Arnold Dumbbell Press ­ 3 sets x 10 reps
Upright Row 4 sets 12 
Bicep Exercise ­ 3 sets x 10 reps 
Triceps ­ 4 sets x 8­12 reps 


Friday: Squats ­ 5 sets x 8 reps 
Deadlift Variation ­ 3 sets x 8 reps
Leg Press ­ 4 sets x 10 reps 
Hamstring Curl ­ 3 sets x 12 reps 
Calves 4 sets x 15 reps 
Abs ­ 4 sets x 20 reps
Post 38 IP   flag post
NorIda private msg quote post Address this user
Quote:
Originally Posted by eknight
Quote:
Originally Posted by NorIda
@eknight that doesn't look nearly as masculine as grunting and humping a weight stack doing leg extensions!

Jokes

#Nolegextensioncrew checking in.


Is this one better? Dude has serious quads!



-3X


Did these today. Surprised with the pump got! Def going to continue doing them.
Post 39 IP   flag post
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