Workout Summary
Workout Description
First off, let me say, that I was influenced by both Dr. Joe Klemczewski and Layne Norton in creating this routine. The basis behind non-linear periodization is to cycle one week of one particular style of training with another. In most cases it has one alternating powerlifting workouts focusing on compound movements, with low rep, low volume training with higher volume, higher rep training. What I've done is tailored this style of training to increase the frequency ONLY on the areas I want to improve on. This is how the split works:
- Day One - Legs with a quad focus. This means I do both quads and hamstrings, but I do more for quads then hams.
- Day Two - Chest, side and rear delts. And lower abs. I limit how much shoulder pressing I do because I no longer wish to build my front delts, and want to emphasize my medial and posterior deltoids.
- Day Three - Back and calves.
- Day Four - Off.
- Day Five - Legs with a hamstring focus. I do more for hams then I do for quads.
- Day Six - Arms.
- Day Seven - Traps, side and rear delts, calves and abs.
- Day Eight - Off.
The week to week structure of the actual workouts change. I have been training 20 years and it is crucial I train instinctively. However, this is how each week could look:
Power Week - 8 Day Cycle
- CTF = Last set close to failure.
- F = Last set to failure.
- A = All sets close to failure, or to failure.
| Day One - Power | ||
|---|---|---|
| Legs - Quad Focus | ||
| Exercise | Sets | Rep Goal |
| Squat * | 5-6 | 5 |
| Hack Squat | 4 | 10 (CTF) |
| Leg Extension | 4-5 | 10 (F) |
| Reverse Hack Squat | 5 | 8 (CTF) |
| Single Leg Curl | 3 | 10 (CTF or F) |
| Notes | ||
| * After many warm ups I work up to 5 or 6 sets x 5 reps with the last few sets pushed hard. | ||
| Day Two - Power | ||
|---|---|---|
| Chest, Side Delts, Rear Delts and Abs | ||
| Exercise | Sets | Rep Goal |
| Dumbbell Bench Press * | 5 | 5 |
| Incline Hammer Strength Press | 4 | 8 (F) |
| Incline Dumbbell Flye | 3 | 10 (F) |
| Side Lateral | 3 | 12 (A) |
| Rear Machine Lateral | 3 | 12 (A) |
| Notes | ||
| * After a few warm up sets 5 x 5 last two sets close to or failure. | ||
| Day Three - Power | ||
|---|---|---|
| Back and Calves | ||
| Exercise | Sets | Rep Goal |
| Deadlift * | 6-7 | Singles |
| Hammer Strength Row | 4 | 8 (CTF or F) |
| Pull Up | 3 | Failure |
| Leg Machine Calf Press | 6 | 10 (F) |
| Notes | ||
| * Deadlifts after many warm up sets 6 or 7 sets mostly work with singles last few sets very tough and close to fail. | ||
| Day Five - Power | ||
|---|---|---|
| Legs - Hamstring Focus | ||
| Exercise | Sets | Rep Goal |
| Romanian Deadlift * | 5-6 | 5 |
| Wide Stance Lunge | 3 | 12 (F) |
| Seated Leg Curl | 3 | 10 (F) |
| Smith Machine Squat | 4 | 10 (CTF) |
| Leg Extension | 4 | 10 (F) |
| Notes | ||
| * After a few warm up sets I'll do 5 or 6 sets x 5 last set x fail. | ||
| Day Six - Power | ||
|---|---|---|
| Arms | ||
| Exercise | Sets | Rep Goal |
| EZ Bar Curls | 5 | 5 (F) |
| Incline Dumbbell Curl | 3 | 10 (F) |
| Dumbbell Hammer Curl | 3 | 10 (F) |
| Close Grip Dumbbell Bench Press | 5 | 5 (F) |
| Tricep Push Down | 3 | 10 (F) |
| Dumbbell Skull Crusher | 3 | 15 (F) |
| Day Seven - Power | ||
|---|---|---|
| Traps, Side Delts, Rear Delts, Calves and Abs | ||
| Exercise | Sets | Rep Goal |
| Barbell Shrug | 5 | 5 (F) |
| Side Lateral * | 4 | 10 |
| Dumbbell Reverse Flye On Incline Bench | 4 | 12 (F) |
| Calf Press Machine | 5 | 8 (F) |
| Standing Calf Raise | 3 | 10 (A) |
| Rope Crunch | 3 | 25 |
| Lying Leg Raise (Butt off bench) | 3 | 25 |
| Barbell Roll Out | 3 | 30 |
| Notes | ||
| * Fail on last 2 sets. | ||
Intense Week - 8 Day Cycle
Please remember I change the dynamic of the intense weeks every time I come to them, so this is one week of workouts.
- CTF = Last set close to failure.
- F = Last set to failure.
- A = All sets close to failure, or to failure.
| Day One - Intense | ||
|---|---|---|
| Legs - Quad Focus | ||
| Exercise | Sets | Rep Goal |
| Leg Extension * | 5 | 15 |
| Front Squat | 5 | 10 (F) |
| Leg Press ** | 5 | 10 |
| Smith Machine Squat *** | 2-3 | 15-20 |
| Good Mornings | 5 | 10 |
| Single Leg Curl **** | 3 | 12-15 |
| Notes | ||
|
* Fail on last 1 to 2 drop sets x fail. ** Feet low superset with 10 reps feet high. *** Feet directly under bar and so close feet almost touch. 2 to 3 sets x 15 to 20 reps. **** Back and forth between legs no rest fail on all x 12 to 15. |
||
| Day Two - Intense | ||
|---|---|---|
| Chest and Shoulders (No Front Delts) | ||
| Exercise | Sets | Rep Goal |
| Incline Dumbbell Bench Press | 5 | 10 (F) |
| Incline Hammer Strength Press * | 4 | 12 (F) |
| Low Cable Crossover | 4 | 15 (F) |
| Partial Side Lateral ** | 5 | 10 (A) |
| Rear Machine Lateral *** | 4 | 12 (F) |
| Lying Dumbbell Reverse Flye on Incline Bench | 2 | 10 (A) |
| Side Laterals **** | 1 | Fail |
| Notes | ||
|
* After last set x fail, I'll do 3 to 4 rest pause sets all to failure. ** Heavy lock arm partial laterals superset with light full range laterals 5 rounds 10 on all and fail on all. *** After fail 2 to 3 drop sets. **** 1 set x fail x 10 drop x fail drop x fail. |
||
| Day Three - Intense | ||
|---|---|---|
| Bakc and Calves | ||
| Exercise | Sets | Rep Goal |
| Barbell Row | 5 | 10 (F) |
| Decline Bench Pullover | 4 | 10 (F) |
| Pull Up * | 4 | Failure |
| Cable Row (Wide Grip) ** | 3 | 10 (F) |
| Close Grip Reverse Lat Pull Down *** | 3 | 15-20 |
| Standing Calf Raise | 5 | 15 (F) |
| Leg Press Calf Raise **** | 4 | 20 (F) |
| Notes | ||
|
* Use different grips. ** Fail on last drop set after failure. *** Focus on stretch and contraction not so much failure. **** After failure hold in the stretch position like "DC" (Doggcrapp) calf stretches to failure. |
||
| Day Five - Intense | ||
|---|---|---|
| Legs - Hamstring Focus | ||
| Exercise | Sets | Rep Goal |
| Reverse Hack Squat | 6 | 10 (F) |
| Good Mornings | 4 | 10 (F) |
| Single Leg Curl | 4-5 | 10 (F) |
| Smith Machine Squat * | 4 | 10 (F) |
| Adductor Machine | 3 | Failure |
| Notes | ||
| * Pause at bottom, and very close to failure. | ||
| Day Six - Intense | ||
|---|---|---|
| Arms | ||
| Exercise | Sets | Rep Goal |
| Incline Bench Dumbbell Curls | 5 | 10 (F) |
| One Arm Dumbbell Preacher Curl * | 4 | 10 (F) |
| Rope Hammer Curl ** | 4 | 20 (F) |
| Tricep Push Down | 5 | 10 (F) |
| Smith Machine Close Grip Bench Press | 5 | 10 (F) |
| Rope Tricep Press Down *** | 3-4 | 10 (F) |
| Notes | ||
|
* On flat side 4 sets x 10 plus partial failure on last set. ** Fail on last and 1 to 5 drops. *** Fail on last with 3 drops. |
||
| Day Seven - Intense | ||
|---|---|---|
| Traps, Side Delts, Rear Delts, Calves and Abs | ||
| Exercise | Sets | Rep Goal |
| Dumbbell Shrug | 5 | 15 (F) |
| Smith Machine Reverse Upright Row | 5 | 10 (F) |
| Side Lateral/Rear Lateral Superset | 5 | 15 (CTF) |
| Side Lateral * | 1 | Failure |
| Hammer Calf/Standing Calf Raise Superset ** | 5 | 10/25 (F) |
| Medicine Ball Reverse Crunch | 4 | 25 |
| Decline Crunch | 3 | 30 |
| Jackknife holding Body Bar | 4 | 20-30 |
| Plank | 2 | Failure |
| Notes | ||
|
* One set to fail on laterals using rest pause and goal is 30 reps. I use a weight where I will fail x 10. I do one set like that for rear delts also. ** Standing calf raises with no weight. 10 on press and 25 standing, 5 rounds fail on all if possible. |
||
Notes
- On power weeks I rest 60 to 120 seconds between work sets and on intense weeks I rest 40 to 60 seconds.
- On power weeks I always throw in one exercise in the 8 to 10 range and one 10 to 15 for extra hypertrophy.
- In the off-season on power weeks I will always push for more weight, pre-contest the mindset is to simply work in that low rep range with a weight that I feel ok with on that particular day.
- In the off-season (and sometimes pre-contest) I will go back to hitting everything once a week to aid with recovery.
Comments (68)
Add a comment
Posted Wed, 04/06/2011 - 09:27
Any questions guy let me know guys.
Posted Mon, 04/18/2011 - 13:31
i was wondering how much weight did you improve each week? and i want to know what if i cant do the reverse hack squat?
Posted Mon, 05/02/2011 - 03:52
Hi Joe could you please explain some of your terms in your notes. Some examples are "Fail on last and 1 to 5 DROPS" and "1 set x fail x 10 DROP x fail DROP x fail". Could you please elaborate on your meaning of DROP or DROPS? When you say say drop are you inferring after completing your last set now do a few more sets with a lower descending weight each set? Can you please elaborate here also; HEAVY LOCK arm PARTIAL laterals SUPERSET with LIGHT full range laterals 5 rounds 10 on all and fail on all? Also this one "Feet low superset with 10 reps feet high". Do you mean 4 sets with feet low and on last fifth set feet high? Is SUPERSET meaning no pause or break and/or does that mean with weight descending or ascending? cheers Rick O
Posted Tue, 06/28/2011 - 13:20
Hello I just started this workout yesterday and I'm happy with it.It says that this workout is also catering to the areas that you personally would like improvement in. How should I alter the workout if I am all about building huge pecs, shoulders and arms?
Posted Sat, 07/02/2011 - 16:35
Hello I just started this workout yesterday and I'm happy with it.It says that this workout is also catering to the areas that you personally would like improvement in. How should I alter the workout if I am all about building huge pecs, shoulders and arms?
Posted Fri, 07/08/2011 - 16:11
On Day three: Deadlift could you explain what singles mean?
Do I warm-up with 6-7 sets and then try to "max out"?
Posted Wed, 11/30/2011 - 12:03
Hi Joe,
I find the workout schedule is much interesting. I am going to follow it. But i am confused which one to try. You have mentioned power & intense. Is it like one week power set and next intense set. Please clarify.
I am hitting gym since few months. But i didn't find any remarkable muscle growth. I found this website is very informative. I am 27 years, 175cm, 168 pounds weight. I wish to have a body with 6 pack abs, slim fit body. Kindly revert back with your suggestion and guidance.
Regards
Sunil Pandab
Posted Wed, 04/06/2011 - 12:33
Why dont you use barbells for chest. Like bench press with barbells.
Posted Wed, 04/06/2011 - 13:42
Hey Ali, thanks for your question. I don't use barbells for a few reasons; 1-I have a rotator cuff and elbow tendonitus that is severely aggrevated with barbell bench press, with dumbbells I can angle the dumbbells to avoid the pain. 2-I feel with dumbbells you can get a better range of motion and contraction vs barbell. 3-each arm has to work independantly from the other, so if you have one side stronger then the other, dumbbells will help that. and 4-Dumbbells are just harder. Its alot easier to bench press 300 pounds on a barbell then it is to handle and bench press 150 pound dumbbells. I'd rather stick to whats mpre difficult. I will however do barbell close grip bench presses on my power weeks sometimes, but I go super slow on the decent and stop an inch above my chest.
Posted Wed, 04/06/2011 - 15:13
I was wondering if i would be able incorporate this routine , if could only manage to hit the gym about 5 times in a week
Posted Wed, 04/06/2011 - 21:31
My split is to specialize on legs, posterior and medial delts. If you wanted mostly to improve your legs, you would eliminate the trap, delts, calves, abs workout
Posted Thu, 04/07/2011 - 18:20
Hey Joe,
It seems to me like a workout of this intensity would result in overtraining? I don't know what to believe anymore haha I am in kinesiology classes at school and we learn completely different things. The head of strength training and conditioning at my school (A BIG 10 School) tells us all the time "one set is all you need and go to complete failure plus a few negatives will give the same results as 4-5 sets" I am trying my hardest to put on size eating about 4000 cal and 250 g of protein a day (all very healthy too just eating a ton) and currently weigh 172 with a goal of getting up to 190. I created a plan with a trainer but it seems nothing like this way less sets and exercises but I want to get super big..what should I do? I really want to give this workout a try but like i said im afraid of overtraining myself and halting my results. Also on another note would u recommend maybe trying a cycle of this routine with solely negatives? I hear an all negative workout can produce insane results but requires much longer recovery time. Thanks alot i hope to hear back soon!
Posted Fri, 04/08/2011 - 18:16
Hey man thanks for the question. Let me start off by saying when I began bodybuilding back in the early 90's I Became heavily influenced by mike mentzer and Dorian Yates. I bought into the overtraining craze
, along with the "one set to failure" mind set. At one point I was doing one day on, two days off. I got bigger , stronger and softer while building an incomplete physique. I became pissed off and
Moved from mentzer style workouts to more of doirans style. Dorian believed in one set to failure, but also believed in in hitting the Muscles from various angles. After a while on Yates routine I "filled in the gaps" with my physique and progressed well. But I noticed I became bored and mentally burned out doing that style week in and week out. To make a long story short I came across non linear periodization through dr joe and starting making great progress. And because each week was different, I felt the workouts were always fresh! A few years later I gave layne nortons version a try. The increased frequency and volume caused new growth, roundness and fullness, but certain joints starting hurting more. I created this split because I only want to increase the frequency of the bodyparts I want to improve upon. Plus I felt doing everything twice a week was creating joint pain, which brings me to the point, that while I believe overtraining is a very over used word! Over use can exist. Also you don't HAVE to train to failure to get great results!! You have to keep your mind open and try different things! I sometimes will do 5 or 6 sets on an exercise x 10 reps and add weight to each set but not really hit failure on any of them. You have to learn your body, it's limits and If you've always been a low volume guy you should increase the volume slowly. Maybe try this split and first month do half the amount of sets and only train to failure on a few exercises. Failure training can but you out mentally. Negatives are a good way to intensify a set or exercise, and negative only training may be a good mix up to do for a few weeks here and there. I get bored being locked into anything for long. But nlp will result in awesome strength and mass gains!!! Try it out! I think you'll enjoy it. You cab alter the plan to fit your weak points. And work your weaker parts twice a week while the stronger parts get two. Hope this massive response helps lol good luck!
Posted Fri, 04/08/2011 - 22:16
I typed this response in my iPhone, hence the mistakes lol I meant to say train your weak points twice a week and strong points once. There are Sooooo many ways to create muscle growth. Training to failure one one set can work, but I believe alternating two styles of training week to week is ideal. I also believe you can't be afrraid if high volume workouts.....at lease for a certain period of time!
Posted Fri, 04/08/2011 - 21:37
Hey Joe, I just have some general questions. At my school gym I do not have access to a hack squat machine so I'm not sure what to put in its place. I know you can do hack squats with a barbell but I'm not familiar with that movement. The only thing different I think I could swap in its place would be a leg press unless you have any other ideas. Also, when you say that this is a template for one week of workouts for each respective cycle, what are some things that you would typically change up from week to week? Do you change some of the supplementary exercises? I know it's instinctive to your own body, but I was just looking for some guidance.
Thanks man!
Posted Sat, 04/09/2011 - 07:03
Hey Ryan, thanks for the question. You can try barbell hack Squats, and simply do a you tube search. Try typing in Kai green barbell hack Squats, as his form is perfect on them! You can try leg press also if you like instead. What I change from week to week is mostly during the intense weeks. On the Power weeks, I pretty much keep the same compound movements and rep scheme. Once in a while I may change the supplementary exercises though yes. Also depending on hoe I'm feeling, I may lower or increase the sets. On intense weeks, I always change up what in doing using rest pause, static contraction, failure and non failure training, fst-7, super sets, etc. Hope this helps buddy.,
Posted Sun, 04/10/2011 - 09:44
Hey ryan, you can sub leg press or barbell hack squats. To learn how to do barbell hack squats correctly do a you tube search by typing in "kai Green Barbell hack squats". His form is perfect. Typically, I do NOT change the compound exercise on power weeks, but I may change the rep scheme, especially while dieting. As I write this I am down to 199.2 pounds from 210. So on power squat day I may do 6 sets of 3 with the last set a few reps shy of failure. You have to adjust things as you go, because I will not be as strong when im 4 weeks out from a contest and 6% bodyfat. On the intense weeks, I change the dynamics every time. More sets, lets sets, more reps, less reps. Super sets, negatives, forced reps, static contractions, FST-7, partial reps, etc etc. Its always changed. Sometimes I'll just do a old fashion pryamid, weights go up, reps go down. You have to become instinctive as you progress in training and be willing to change it up.
Posted Fri, 04/08/2011 - 21:39
can this routine be used for toning up. i am currently at 140lbs. I am endomorph and when i tried bulking up it was a disaster. So i did a lot of research and found that for endomorphs it is important for us to only gain about half a pound or 1 pound a week which will be lean muscle and to keep our bodyfat between 10-15%. well i did bulking for 3 months and i only gained 1.5 pounds. So i think i wont be bulking up anytime soon. So my question is, can i use this program with a good diet to get in a very lean physique?
Posted Sat, 04/09/2011 - 07:06
Sure, whatever your goal is: gain muscle or lose body fat, you should always train to gain muscle! This program is excellent for gaining size. Bring your an endomorph, I think endomorphs especially have a easier time handling more volume vs an ectomorph, so this split would work well. I'm a meso/ecto morph, and I feel meso's also van handle alot of volume, but because I have some ecto in me and smaller joints, I have to be careful of sore joints!
Posted Sun, 04/10/2011 - 09:47
You can use this program with any body type. An pure ecto morph would have to cut down on the volume some and maybe bunch up the bodyparts and take every 3 days off instead of 4. At least for a while. But as an endomorph you have the advatange of being able to push yourself and not reach an over use state as easily. Diet and cardio are the things you will need to be extra focused on. If you usually do less volume then this, then shave off 1-3 sets per exercise and only train to failure on half the exercises, then every 2-3 cycles add a set or so. Good luck!!
Posted Sat, 04/09/2011 - 23:28
Few questions for ya. I've been weight training for about 1 1/2 years now. I started at 152 lbs and and am now just under 200, and I'm 6'6''. I'd like to get to 220lbs but have his another plateau. Apart from eating healthy and hitting my 3400 calorie/day diet, is there anything I can do in the gym to help out? I've been hearing many things from different people. For instance, do less reps with larger weights, opposed to doing lots of reps with a smaller weight. I'm also wondering, because - for instance - when I work out my arms I'm also working out my arms, should I not work arms that day as well? Most upper body I find that not only the primary muscle, but many others are being worked as well. So - what upper body muscles should be worked out in a day? And how many days should I allow before working out another upper body section, such as back/arms/chest?
Thanks! I appreciate any help!
Posted Mon, 04/11/2011 - 11:41
Hey Trevor, I think the program I have outline here would be good for you. You would have to alter some aspects of it to focus on your weak points, but alternating two styles of training like this, gives you an awesome blend of hypertrophy and strength. You need to experiment with how you stray tyre your arm workouts. I enjoy doing arms by themselves on their own day personally.
Posted Tue, 04/12/2011 - 13:36
dear joe,
you seem very rounded in the strength and body building industry and seem to know your stuff. I am currently experiencing many problems building muscle in bulk. I try so hard but with college work and then the army i cannot make it to a gym. I do a 5 day workout day 1-arms day2-chest day3-shoulder day4-back and day5-legs. Though i do this i gain strength but am unnoitcable in size as i gain none. we are currently switching to a new pt test and will be implemented next yr. Thsi test conist of upper body and lower body strength in which i currently am working out to fit for this.
i am trying to find a workout that has a great bulking results for bulk and strength . Can u recommend anything or a place that i can refer to to find a good work out routine with the basic lifting material. I currently have a marcy cage that has a squat rack and fly station i have an independant curl bard and the smaller single curl bars (two) to add olympic weights to . Can u please help a struggling soldier develop a good bulking/strength routine.
i am currently 6'2 and 180 lbs
any help would be greatly appreciated here so much!!!!
Posted Tue, 04/12/2011 - 13:45
could u recommend a soldier a great bulking and strength workout i have been working my 5 day routine with little results i cannot find a good workout without seeing conflicting info and seeing good results coming. I am asking you because u seem to have found the way . I currently do a five day routine that is 1-arms, 2-chest,3-shoulder, 4-back, 5-legs, we are currently switching to a new pt test this coming yr in the army and it is going to icorporate combat fitness which is shown to just be brute strength in carrying other and gear around. i am currently 6'2 and 180 lbs
i work out and see no results and have been on this routin four 5 months and see nothing in result wise or bulk in mass wise or muscle.
can you please help. i currently have a marcy cage with fly station, a single full curl bar and the two individual curls for independant curls.
i need some help and have had personal trainers in the past but i think they are just after my money. I eat about 200 grams of protein a day and about 4000 calories with less that 40 grams of fat intake ..
i am just a reserve soldier that goes to work and college also and the home is my only place to workout with my schedule and have only the basics
can u help recommend a place to see a good workout chart or something in this nature that i can follow and use
Posted Wed, 04/13/2011 - 13:21
Hey Dustin, if your having trouble gaining I would bring that protein to about 235 grams your carbs 450-500 grams and fat 60-70 a day! use a multi vitamin, fish oil, creatine monohydrate, xtend and whey protein.
I would use my non linear periodization and you can keep the same split your on now, but if all you have is for free weights on power weeks do this
1-chest-incline or flat dumbbell presses 5 x 5 then do incline flyes 3 sets x 8 push ups 2 sets x fail
2-shoulders-standing push press 5 x 5 side laterals 3 x 8 bent over laterasl 3 x 8
3-back deads 7 x 1 bent over row 3 x 10 dumbbell pullovers 3 x 10
4-arms barbell curl 5 x 5 incline curls 3 x 10 hammer curls 2 x 10 close grip dumbl press 5 x 5 dumbbell skull crushers 3 x 10 behind the back dips 2 x fail
5-kegs squats 5 x 5 romanian deads 5 x 5 dumbbell lunges 4 x 20 one leg dumbb calf raise 4 x 12
on intense weeks you have to be creative and use lighter weights, do more sets and mix it up. Try and blast each muscle very hard in 60-90 minutes on intense weeks. I hope this helps!!
Posted Thu, 04/14/2011 - 14:34
Hey Joe.
I see you have 7 days workout here with a lot of exercises...I was wondering, as i don't take protein shakes/candies, how much food per day should i take by food?As I heared if you do too many exercises for each type of muscle and you don't feed good enough your muscles go to pure definition, and i want mass.
Posted Thu, 04/14/2011 - 14:40
Hey Joe.
I see you have 7 days workout here with a lot of exercises...I was wondering, as i don't take protein shakes/candies, how much food per day should i take by food?As I heared if you do too many exercises for each type of muscle and you don't feed good enough your muscles go to pure definition, and i want mass.
Posted Sun, 04/17/2011 - 11:24
Hey Alex I think your a little misguided. To get "definition" you need to drop body fat through nutrition and cardio vascular exercise. I feel a good rule of thumb for eating is 4 solid meals and two shakes per day.
Posted Mon, 04/18/2011 - 17:46
Hey Joe,
I've been working out pretty hard now for a little over a year or so now and I've seemed to have plateaued out on my weight. I put on about 20 pounds of muscle and it seems like I'm not gaining anymore. I've been switching up workouts and eating right do you have any recommendations and also how should I go about doing this workout. Just rotate every week or do one for a certain amount of weeks and then switch or what? Looks like a pretty intense and fun workout to do. If you could whenever get the chance just let me know what you think. I appreciate it.
Posted Wed, 04/20/2011 - 09:32
Joe,
Thanks for the great routine! I'm 31 and have worked out on and off in college but I've been at it hard for a year now. My left arm/shoulder/back always becomes more sore than the right side. My left shoulder muscles start to burn if I just hold something light for a short time yet i can still get a decent workout in. Any advice as to what I can do to prevent this? (i'm right handed but left arm is stronger)
Thank you so much!
Kevin
Posted Thu, 04/28/2011 - 12:27
Thanks Kevin, I would try using more hammer strength and dumbbells in your routine. I would also do exercises like one arm preacher curls or one arm cable curls, etc and ALWAYS start with the right arm. If you reach failure on the 10th rep on your right arm, STOP at 10 on the left to prevent that arm from getting ahead more.
Posted Fri, 04/22/2011 - 15:25
Joe,
I like this routine a lot! It is my first week and im on the last power day. I am 165, 5'8, and looking to get 10 more pounds of pure muscle. Do you think this work out routine will work for me?
For instance the arm day, i added a few more exercises because i felt little fatigue(i wanted to keep going)maybe i could have gone up in weight?
One other question how many weeks of this routine until you start to see significant changes?
Posted Wed, 04/27/2011 - 15:12
Hey Joe, I've just finished the first week of this routine, and I have to say - it's going great!
You mentioned about changing things around to suit your needs and things. Would you be able to give us some tips on choosing the suitable excercises to replace these with? Perhaps theres some kind of formula almost - like something specific excercises have in common that make them suitable substitutes?
Thanks! :)
Posted Thu, 04/28/2011 - 12:28
Hey Dan, typically on this structure of a routine, I only change exercises on intense weeks or the secondary exercises on power weeks. Just use your instincts and have fun with it!
Posted Fri, 04/29/2011 - 01:35
1 set x fail x 10 drop x fail drop x fail.
what does that mean? ^
Posted Mon, 05/02/2011 - 10:43
Hey Matt, it means I reach failure at 10 reps, then I reduce the weight immediately, reach failure again, then I immediately drop the weight again and reach failure one more time. AKA Triple Drop Set.
Posted Fri, 04/29/2011 - 13:03
Hey Joe, I was just wondering how much rest should be taken in between different sets, and different exercises?
Posted Mon, 05/02/2011 - 10:43
Hey Brian, on Intense weeks I rest 40-60 seconds and on Power weeks (on the power exercises) I rest 90-120 seconds
Posted Sun, 05/01/2011 - 22:59
Joe,
Do you think this workout will help in gaining weight overall. I'm about 180 and want to be 200. Ive been stuck at this 180 for like 4 months, will this workout help?
Thanks!
Posted Mon, 05/02/2011 - 10:46
It will depend on your metabolism and your nutrition. If your ectomorph you may need to eat way more then you are already. Btw if your ever interested I do Online training for bodybuilders, setting them up with a full nutrition, supplementation and weight training program that I tweak periodically to ensure your progress remains linear. Let me know if your interested!
Posted Mon, 05/02/2011 - 14:45
That does sound intriguing. If you could let me know further at mpy@email.arizona.edu I eat like a fiend and just don't see weight gain. A new nutrition regime would be awesome.
Posted Fri, 05/06/2011 - 06:55
Me too! I got I'll over Xmas and went down to 165, now I'm back at 180. Just can't seem to put any on without getting flab :(
Posted Fri, 05/06/2011 - 14:39
Hey Dan, are you also interested in the online training? if so what is your email address? I will email you all the info
Posted Sun, 05/08/2011 - 11:33
hey Joe, i'll have a look. kill.the.music@hotmail.co.uk
Posted Mon, 05/02/2011 - 20:38
How fast are you to do each rep? Do it slowly or as fast as possible?
Posted Fri, 05/06/2011 - 17:14
Hey Micheal, on power exercises I explode into the positive position and do a fairly slow negative (2-3 seconds)on intense weeks or secondary exercises I use an even tempo 2 seconds up 2 down. Im very instinctual with my tempo.
Posted Thu, 05/05/2011 - 02:02
when you say 'failure' for the sets does that mean Im failing on the last rep of the last set? also, for an exercise that requires all sets to fail, do I stay at the same weight even if Im failing at lower reps or do I switch to lighter weights? Thanks in advance -Drew
Posted Thu, 05/05/2011 - 14:09
Hey Joe this is a pretty intense structured workout and i like it. Do you do one week then the next then switch it back so you have two of the same a month? ive been working out for two years now, and Im 5'8 155 and im trying to lean out, and still get big and im at a plateau state with my workout and its going to be summer? do u suggest this workout? if not do u have any to suggest thanks
Jordan
Posted Wed, 05/11/2011 - 15:59
Im looking for a good cardio and strenght training workout for law enforcement. I am currently working out 4-5 data a week and doing cardio about 3 days a week doing a intensity 15-20 run or running for 20-25 minutes. I am working out chest/tri, back/bicep, shoulders/traps and legs. I have seen no gains and have been using this for about 3 months. I am looking to lose some weight and gain strenght and size but not too much cause i will still need full range of motion. Can u help me?
Posted Fri, 05/13/2011 - 22:15
Can you put on muscle mass using machine weights, or should I invest in a gym membership where they have free weights
Pages
Add new comment