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  • Posted On: 03-10-18, 12:21 am (EST) #1

    My New Program, Please offer suggestions!

    March 10, 2018, 12:21 am

    So I have created a new program, and would like to get any suggestions about anything that could be better or fixed, i.e if any muscle groups are skipped, or too little volume/too much volume etc...

    These are my stats btw:

    • Lifting consistently for 7ish months
    • 149 lb 5"5 @12-13% bodyfat, started @ 134 with pretty much no muscle.
    • Weakest point is definetly arms, and strongest point is legs but not sure how much that matters since I'm still a beginner
    • Goal: mainly building size but also getting stronger on certain exercises, Bench Press, Overhead Press, Pull-Ups, Deadlifts, Squats etc..

    So this is a bit like Scott's PPL, so it's PPL, rest/abs, and repeat (so not 3 days per week but 6 out of every 8 days OR basically Push, Pull, and Legs is 2x per week). Rest days either just rest or an ab workout.

    • The main exercises done with lower reps (6-8) to work a bit more on strength, and then the secondary exercises are a bit higher reps (8-10)
    • Main exercises done first when you have the most energy

    Push:

    Flat Barbell Bench Press (5 sets of 6-8 reps) *lower reps to work on streng

    Standing Barbell Overhead Press (5 sets of 6-8 reps)

    Tricep Dips (4 sets of 6-8 reps)

    Incline Dumbbell Bench Press (4 sets of 8-10 reps)

    Cable Lean Away Lateral Raise (4 sets of 12-15 reps) *slightly higher reps for this

    Tricep V-bar Push Down (4 sets of 8-10 reps) 

    Face Pulls (3 sets of 12-15 reps) *for shoulder health, but I'm not sure if it's necassary since rear delts get trained on a lot of back exercises that I do on pull day like rows and high pulls....

    ***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Pull:

    Pull Ups, 40 reps, as many sets to hit 40, once I can do 15 in a row then will switch to weighted pull ups, 5 sets of 6-8 reps

    Conventional Deadlift (5 sets of 8-10 reps) **just starting deadlift so starting off a little lighter to work on form but after a while will switch to 6-8 reps

    T-bar Row Neutral Grip (4 sets of 8-10 reps)

    Lat Pulldown Underhand Grip (4 sets of 8-10 reps)

    High Pulls (4 sets 8-10 reps) *Upper back/Rear Delts

    Barbell Bicep Curls (4 sets of 6-8 reps)

    Standing Dumbbell Hammer Curl (4 sets of 8-10 reps)

    Legs:

    Barbell Squat (5 sets of 6-8 reps)

    Romanian Deadlift (4 sets of 8-10 reps)

    Leg Press (4 sets of 8-10 reps) wide stance

    Lying Leg Curl (4 sets of 8-10 reps)

    Sled Push/Pull (back & forth is 1 set), (2 sets) *finisher

    ***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Rest/Abs:

    Captain's Chair Straight Leg/Weighted Knee Raises (5 sets of 12-15 reps)

    Kneeling Cable Crunch (5 sets of 12-15 reps)

    Medicine Ball Floor Crunch (3 sets of 12-15 reps)

    3-5 sets of Dead Hanges (for grip strength) 20-60 sec

  • Posted On: 03-10-18, 4:47 pm (EST) #2

    My New Program, Please offer suggestions!

    March 10, 2018, 4:47 pm
    Posted by: Vect0rs

    So I have created a new program, and would like to get any suggestions about anything that could be better or fixed, i.e if any muscle groups are skipped, or too little volume/too much volume etc...

    These are my stats btw:

    • Lifting consistently for 7ish months
    • 149 lb 5"5 @12-13% bodyfat, started @ 134 with pretty much no muscle.
    • Weakest point is definetly arms, and strongest point is legs but not sure how much that matters since I'm still a beginner
    • Goal: mainly building size but also getting stronger on certain exercises, Bench Press, Overhead Press, Pull-Ups, Deadlifts, Squats etc..

    So this is a bit like Scott's PPL, so it's PPL, rest/abs, and repeat (so not 3 days per week but 6 out of every 8 days OR basically Push, Pull, and Legs is 2x per week). Rest days either just rest or an ab workout.

    • The main exercises done with lower reps (6-8) to work a bit more on strength, and then the secondary exercises are a bit higher reps (8-10)
    • Main exercises done first when you have the most energy

    Push:

    Flat Barbell Bench Press (5 sets of 6-8 reps) *lower reps to work on streng

    Standing Barbell Overhead Press (5 sets of 6-8 reps)

    Tricep Dips (4 sets of 6-8 reps)

    Incline Dumbbell Bench Press (4 sets of 8-10 reps)

    Cable Lean Away Lateral Raise (4 sets of 12-15 reps) *slightly higher reps for this

    Tricep V-bar Push Down (4 sets of 8-10 reps) 

    Face Pulls (3 sets of 12-15 reps) *for shoulder health, but I'm not sure if it's necassary since rear delts get trained on a lot of back exercises that I do on pull day like rows and high pulls....

    ***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Pull:

    Pull Ups, 40 reps, as many sets to hit 40, once I can do 15 in a row then will switch to weighted pull ups, 5 sets of 6-8 reps

    Conventional Deadlift (5 sets of 8-10 reps) **just starting deadlift so starting off a little lighter to work on form but after a while will switch to 6-8 reps

    T-bar Row Neutral Grip (4 sets of 8-10 reps)

    Lat Pulldown Underhand Grip (4 sets of 8-10 reps)

    High Pulls (4 sets 8-10 reps) *Upper back/Rear Delts

    Barbell Bicep Curls (4 sets of 6-8 reps)

    Standing Dumbbell Hammer Curl (4 sets of 8-10 reps)

    Legs:

    Barbell Squat (5 sets of 6-8 reps)

    Romanian Deadlift (4 sets of 8-10 reps)

    Leg Press (4 sets of 8-10 reps) wide stance

    Lying Leg Curl (4 sets of 8-10 reps)

    Sled Push/Pull (back & forth is 1 set), (2 sets) *finisher

    ***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Rest/Abs:

    Captain's Chair Straight Leg/Weighted Knee Raises (5 sets of 12-15 reps)

    Kneeling Cable Crunch (5 sets of 12-15 reps)

    Medicine Ball Floor Crunch (3 sets of 12-15 reps)

    3-5 sets of Dead Hanges (for grip strength) 20-60 sec

    Looks pretty good @vect0rs! You can definitely try this program for a while and see how it goes. I think you will see a bit of strength gain with the 6-8 rep range, but if you decide you want to work more on strength, try doing something more like a reverse pyramid style for the compounds, or a 5x5 etc. Those are just some options, but you can decide if you want to make those changes later.

     

    The only thing I would suggest is maybe on your leg day, every second workout, instead of lying leg curl, do something more quad focused like front squats or sissy squats or leg extensions, . This way you don't do more for one muscle group compared to the other.. unless of course your hamstrings are lagging behind your quads.

     

    Apart from that, it looks pretty well balanced. Let us know how it goes!

  • Posted On: 03-10-18, 8:00 pm (EST) #3

    My New Program, Please offer suggestions!

    March 10, 2018, 8:00 pm
    • Are the facepulls necassary though, or without them will my shoulders be perfectly fine?
    • Yeah that is a good point that Reverse Pyramid like your 7, 7, 6, 4 , 3 or a 5x5 would be the best if getting as strong as possible on those main exercises is the goal.
    • Now for legs, I think the hamstrings are weaker, but I'm not sure how to tell? My logic was that since squats work the quads to a bigger degree than hamstrings I wasn't really counting it as sets for hamstrings, so then it would be balanced. If you would count squats as sets for hamstrings & quads then perhaps I should do this?:

     

    Legs:

     

    Barbell Squat (5 sets of 6-8 reps) - 5 sets for quads and hamstrings

    Romanian Deadlift (4 sets of 8-10 reps) - 4 sets for hamstrings

    Bulgarian Split Squat (4 sets of 8-10 reps) - 4 sets for quads and hamstrings

    Leg Press (4 sets of 8-10 reps) - 4 sets for quads

     

    Hamstrings = 13 sets

    Quads = 13 sets

     

  • Posted On: 03-11-18, 11:43 pm (EDT) #4

    My New Program, Please offer suggestions!

    March 11, 2018, 11:43 pm
    Posted by: Vect0rs
    • Are the facepulls necassary though, or without them will my shoulders be perfectly fine?
    • Yeah that is a good point that Reverse Pyramid like your 7, 7, 6, 4 , 3 or a 5x5 would be the best if getting as strong as possible on those main exercises is the goal.
    • Now for legs, I think the hamstrings are weaker, but I'm not sure how to tell? My logic was that since squats work the quads to a bigger degree than hamstrings I wasn't really counting it as sets for hamstrings, so then it would be balanced. If you would count squats as sets for hamstrings & quads then perhaps I should do this?:

     

    Legs:

     

    Barbell Squat (5 sets of 6-8 reps) - 5 sets for quads and hamstrings

    Romanian Deadlift (4 sets of 8-10 reps) - 4 sets for hamstrings

    Bulgarian Split Squat (4 sets of 8-10 reps) - 4 sets for quads and hamstrings

    Leg Press (4 sets of 8-10 reps) - 4 sets for quads

     

    Hamstrings = 13 sets

    Quads = 13 sets

     

    As long as you are warming-up your shoulders before every workout, they should stay pretty mobile and healthy.. but it's still good to have some specific rear delt exercises as they can be tough to grow.

     

    Squats work the entire legs - if you were doing front squats, that would be true that your quads are dominant, but glutes and hamstrings still play a pretty big role in a regular squat.

     

    That new leg day set-up you have looks pretty well balanced! But like I said in my previous post, if you DO think your hamstrings are a bit weaker, it's OK to focus more on them for a while and get them back up to speed.

  • Posted On: 03-12-18, 12:04 am (EDT) #5

    My New Program, Please offer suggestions!

    March 12, 2018, 12:04 am

    Ok great! Gonna try out those new shoes tomorrow since doing legs tomorrow. Also I watched yours and several other deadlift videos so I think I'm ready to get started on tuesday.

     

    One thing they mentioned to do is to put a few plates on the ground to raise the height of the bar (since I'm obviously not starting at 135), this is correct right, and when I do hit 135 then I don't need them?

  • Posted On: 03-12-18, 12:16 am (EDT) #6

    My New Program, Please offer suggestions!

    March 12, 2018, 12:16 am
    Posted by: Vect0rs

    Ok great! Gonna try out those new shoes tomorrow since doing legs tomorrow. Also I watched yours and several other deadlift videos so I think I'm ready to get started on tuesday.

     

    One thing they mentioned to do is to put a few plates on the ground to raise the height of the bar (since I'm obviously not starting at 135), this is correct right, and when I do hit 135 then I don't need them?

    Awesome! Hopefully the new shoes live up to expectations 😁 And yes that's right about deadlifts - if you aren't using 45lb plates yet, and your gym doesn't have lighter bumper plates, then it's a good idea to raise them. As long as the bar is at about the same height as it would be with 45lbs that's fine and will help you keep your form tight.

     

    Once you move to 45lb plates, no you won't need plates under them anymore.

  • Posted On: 03-12-18, 1:32 am (EDT) #7

    My New Program, Please offer suggestions!

    March 12, 2018, 1:32 am

    Hey Scott is this still the warmup you recommend for deadlifts? https://www.youtube.com/watch?v=iid8r-CVK-o&t=68s

     

    Also if I already warmup shoulders and do 5 mins of treadmill or rowing am I ready to go or do I still need to do these after my pull ups before I start the deadlifts? Second I tried these but I can't bring my foot to my opposite arm...not that flexible lol?

  • Posted On: 03-12-18, 6:11 pm (EDT) #8

    My New Program, Please offer suggestions!

    March 12, 2018, 6:11 pm
    Posted by: Vect0rs

    Hey Scott is this still the warmup you recommend for deadlifts? https://www.youtube.com/watch?v=iid8r-CVK-o&t=68s

     

    Also if I already warmup shoulders and do 5 mins of treadmill or rowing am I ready to go or do I still need to do these after my pull ups before I start the deadlifts? Second I tried these but I can't bring my foot to my opposite arm...not that flexible lol?

    Yes that's still what I recommend! Whether you do them or not is up to you.. personally I would do them and a few warm-up sets of deadlifts to work your way into the movement. A 5 minute cardio warm-up won't really effectively warm up all the muscles you're going to be using to deadlift like the toe-to-hand touches and light deadlift sets will.

     

    If you can't get your toes all the way up yet, yes it will just be a flexibility issue. The more you do it, the more flexible you'll become. If you feel like you have some tight hips that are limiting your flexibility at the moment, try some of these stretches outside of your workout too - they are useful even if you don't have APT.

     

  • Posted On: 03-12-18, 8:13 pm (EDT) #9

    My New Program, Please offer suggestions!

    March 12, 2018, 8:13 pm

    Scott I can't believe I missed this video, I never noticed but I have some ATP, this explains why i have never been able to do a sit up without my legs being anchored and many other things. I can do the kneeling cable crunches with 135lb and doing leg raises and stuff but yet can't do even 1 full sit up... It also explains why I feel my hips when I squat below 90.

     

    By the way this reminds me of another flexibility issue, you know the shoulder stretch where you try to have your hands touch behind your back? I can't do that one either, my hands don't touch nor get even close to touching, does this mean my shoulders are also not flexible? How can I correct it? I do those shoulder warmups almost everyday.

     

    And also for forearms/grip, are farmers walks also good to train that? How many sets & duration for each set would would you do?

  • Posted On: 03-12-18, 11:10 pm (EDT) #10

    My New Program, Please offer suggestions!

    March 12, 2018, 11:10 pm
    Posted by: Vect0rs

    Scott I can't believe I missed this video, I never noticed but I have some ATP, this explains why i have never been able to do a sit up without my legs being anchored and many other things. I can do the kneeling cable crunches with 135lb and doing leg raises and stuff but yet can't do even 1 full sit up... It also explains why I feel my hips when I squat below 90.

     

    By the way this reminds me of another flexibility issue, you know the shoulder stretch where you try to have your hands touch behind your back? I can't do that one either, my hands don't touch nor get even close to touching, does this mean my shoulders are also not flexible? How can I correct it? I do those shoulder warmups almost everyday.

     

    And also for forearms/grip, are farmers walks also good to train that? How many sets & duration for each set would would you do?

    That shoulder stretch probably does come down to flexibility. It's also probably a bit of trap/back flexibility too. Honestly the shoudler warm-ups your doing at the moment should help with it. Maybe doing some more resistance band pull aparts behind your back/neck might help too.

     

    Farmers walks are good for grip strength. Just add them in any time really - I like to use them in circuits. Maybe about 15-20 seconds per walk, or just the length of your gym. Whatever works for you.

  • Posted On: 03-14-18, 12:06 am (EDT) #11

    My New Program, Please offer suggestions!

    March 14, 2018, 12:06 am

    Hey Scott the shoes were pretty good! On the other hand my squat went down because after fixing my knees and not letting them come in as I was going down has made it much harder, but I actually feel it all over now rather than just the quads. I also did deadlifts for the first time ever and man those were tough but I think my form was good because my legs were on fire pretty much and didn't really feel much in the back.

     

    I did those stretches and man especially the first one is very hard. Well actually all of them were hard except the low back stretch that one I can do for two minutes pretty easily. Can I do the stretches in one part of the day and exercises later or do you have to do them both together?

     

    Also my pull ups were brought to reality, I focused on bringing the elbows down on each rep so my number went from 11 to 6 but now I actually feel it in the lats so that's more important. I think I will do deadlifts first though because they really are taxing...my legs are still tired as I am writing this lol. And I can't lift heavy anyway so i think I'll actually do just 6-8 reps. Since I can't lift 135+ yet so I don't need warmup sets right, cuz can't really go lighter?

     

    Also so if I do the shoulder/deadlift stretch do I still need the 5 min on the treadmill as part of the warmup? I'm just confused if you do dynamic stretches and do warmup sets then is there any point to doing treadmill in addition.

     

     

  • Posted On: 03-14-18, 12:10 am (EDT) #12

    My New Program, Please offer suggestions!

    March 14, 2018, 12:10 am
    Posted by: Vect0rs

    Hey Scott the shoes were pretty good! On the other hand my squat went down because after fixing my knees and not letting them come in as I was going down has made it much harder, but I actually feel it all over now rather than just the quads. I also did deadlifts for the first time ever and man those were tough but I think my form was good because my legs were on fire pretty much and didn't really feel much in the back.

     

    I did those stretches and man especially the first one is very hard. Well actually all of them were hard except the low back stretch that one I can do for two minutes pretty easily. Can I do the stretches in one part of the day and exercises later or do you have to do them both together?

     

    Also my pull ups were brought to reality, I focused on bringing the elbows down on each rep so my number went from 11 to 6 but now I actually feel it in the lats so that's more important. I think I will do deadlifts first though because they really are taxing...my legs are still tired as I am writing this lol. And I can't lift heavy anyway so i think I'll actually do just 6-8 reps. Since I can't lift 135+ yet so I don't need warmup sets right, cuz can't really go lighter?

     

    Also so if I do the shoulder/deadlift stretch do I still need the 5 min on the treadmill as part of the warmup? I'm just confused if you do dynamic stretches and do warmup sets then is there any point to doing treadmill in addition.

     

     

    Are you talking about the stretches in the APT video? You can do those in the morning and at night, as I explain in the video.

     

    Just because you are doing fewer reps, that's not a bad thing, because now you're doing proper form on things, and that's why it's harder - it makes sense. Now you can get better at proper form 😊 But with your deadlifts, you can still warm-up with the bar - you might not be able to come to dead stops, but what's heavy varies from person to person.. no matter what weight feels heavy for you, you still need to warm-up before you hit that weight.

     

    Whether you do some treadmill stuff as part of your warm-up is up to you. If you enjoy it, you can keep doing it. If you feel warm enough without it, then you don't need it.

  • Posted On: 03-14-18, 2:08 am (EDT) #13

    My New Program, Please offer suggestions!

    March 14, 2018, 2:08 am

    Yes I mean the ATP video stretches but I am just going to do it once a day, so I'm asking can I do stretches at one time and do the exercises later in the day, or do you have to do both together?

     

     

  • Posted On: 03-14-18, 11:16 am (EDT) #14

    My New Program, Please offer suggestions!

    March 14, 2018, 11:16 am

    Also have you seen this Scott https://www.treehugger.com/green-food/your-protein-shake-may-not-be-healthy-you-think.html ? Is this true?

  • Posted On: 03-15-18, 1:08 am (EDT) #15

    My New Program, Please offer suggestions!

    March 15, 2018, 1:08 am
    Posted by: Vect0rs

    Yes I mean the ATP video stretches but I am just going to do it once a day, so I'm asking can I do stretches at one time and do the exercises later in the day, or do you have to do both together?

     

     

    You can do them together, or seperate, whatever works best for you. If you're only going to do them once, might be a good idea to do it in the morning or before you workout, so you're loose before the workout, rather than after the workout

     

    About the protein.. hadn't seen it, but potentially. I couldn't find a list of every brand they tested, only their top 5 and bottom 5. I think if you get a trusted, quality brand, you would be OK for the most part.

  • Posted On: 03-15-18, 10:42 am (EDT) #16

    My New Program, Please offer suggestions!

    March 15, 2018, 10:42 am

    This is it I think: http://www.cleanlabelproject.org/product_category/protein-powder/ . So if this is true then how is it safe to consume, unlesss heavy metals aren't that big of a deal that they are making it out to be?

     

    Okay yeah, I might do it twice a day later but for right now once is plenty.

     

    By the way Scott, I don't know if I ever asked this or not but does having scoliosis affect anything in the gym in terms of doing Squats/Deadlifts and other exercises? I'm making sure to have good posture but I do have a mild version of it about 22ish degrees? Is it correct that there isn't exercises that fix the curve, and the weightlifting stuff isn't going to make the curve get bigger?

  • Posted On: 03-15-18, 11:38 pm (EDT) #17

    My New Program, Please offer suggestions!

    March 15, 2018, 11:38 pm
    Posted by: Vect0rs

    This is it I think: http://www.cleanlabelproject.org/product_category/protein-powder/ . So if this is true then how is it safe to consume, unlesss heavy metals aren't that big of a deal that they are making it out to be?

     

    Okay yeah, I might do it twice a day later but for right now once is plenty.

     

    By the way Scott, I don't know if I ever asked this or not but does having scoliosis affect anything in the gym in terms of doing Squats/Deadlifts and other exercises? I'm making sure to have good posture but I do have a mild version of it about 22ish degrees? Is it correct that there isn't exercises that fix the curve, and the weightlifting stuff isn't going to make the curve get bigger?

    Yeah that's the link. I couldn't get it before. But like I said, going with a trusted brand is always your best bet to avoid things like that, and you can see ones like BSN and Optimum Nutrition are both up near the top of the list with 5 stars. So just go with a quality brand and it shouldn't be a major concern my bro!

     

    I don't know heaps about scoliosis, but from what I do know, I believe you're right. I don't think weight training will make it worse, but I think the only way to fix it is surgery.. although if it's only a mild case, then maybe you can rectify it some other way? I would still talk to a specialist about what to do though.

  • Posted On: 03-17-18, 7:00 pm (EDT) #18

    My New Program, Please offer suggestions!

    March 17, 2018, 7:00 pm

    Ok.

     

    By the way Scott do you have any idea why I seem to have a hard time with adding weight on the bench press? I last time got 140x7, today I did push and I got 140x6, and then the spotter had to get it up all the way on the 7th rep. So I made zero progress, and this has happened before too...yet my other lifts are going up...? Even when I temporarily started doing Dumbbell Bench press my weights were going up, I did 50x11 which still wasn't even hard and I am turning the dumbbells too not just pressing up and moving them in a little.

     

    I'm just frustrated with why I get stuck at the same weight for the same amount of reps for the barbell bench press...even Incline Dumbbell bench press is going up and I do that after Bench Press, OHP, and Dips... πŸ˜’ 

     

    I was able to deadlift 115x8 pretty easily on the last set yesterday, I think my legs from probably tired as hell the first time I deadlifted. So should be able to do 135 next time yay.

    What is your opionon on setting up this way: https://www.youtube.com/watch?v=WfJ0yKAmYl0 it seems pretty good to me?

     

    And btw should I try to hit 15 dips before I start adding weight?

     

    Thanks.

  • Posted On: 03-25-18, 4:28 pm (EDT) #19

    My New Program, Please offer suggestions!

    March 25, 2018, 4:28 pm

    Hey Scott I know your busy but just hoping you can answer my post above soon. Also a new question I have is what are your thoughts on periodization?

  • Posted On: 03-27-18, 1:17 am (EDT) #20

    My New Program, Please offer suggestions!

    March 27, 2018, 1:17 am
    Posted by: Vect0rs

    Ok.

     

    By the way Scott do you have any idea why I seem to have a hard time with adding weight on the bench press? I last time got 140x7, today I did push and I got 140x6, and then the spotter had to get it up all the way on the 7th rep. So I made zero progress, and this has happened before too...yet my other lifts are going up...? Even when I temporarily started doing Dumbbell Bench press my weights were going up, I did 50x11 which still wasn't even hard and I am turning the dumbbells too not just pressing up and moving them in a little.

     

    I'm just frustrated with why I get stuck at the same weight for the same amount of reps for the barbell bench press...even Incline Dumbbell bench press is going up and I do that after Bench Press, OHP, and Dips... πŸ˜’ 

     

    I was able to deadlift 115x8 pretty easily on the last set yesterday, I think my legs from probably tired as hell the first time I deadlifted. So should be able to do 135 next time yay.

    What is your opionon on setting up this way: https://www.youtube.com/watch?v=WfJ0yKAmYl0 it seems pretty good to me?

     

    And btw should I try to hit 15 dips before I start adding weight?

     

    Thanks.

    Everyone has weak points man. Maybe you just need to throw some heavier weight on the bar if you have a spotter, and let your body get used to handling that weight. For example, you put 150lbs on, and do as many reps as you can, then get a spot until you hit 7 reps. If you do that for a while, then your body should start to think it needs to adapt to this new weight, and if you move back down to 140lbs, ideally you'll be stronger at it. That's just one option, but also keep in mind you can't always progress every single week. Maybe you aren't warming up enough either, that could be a problem.

     

    And Omar knows his stuff, you can definitely take his advice for the deadlift set up! I would say aim to get at least 3-4 sets of 10-12 reps with bodyweight dips, then aim for adding weight.

     

     

    I honeslty haven't looked into periodization much, because that's not how I train. I'm sure it can be good, particularly if your goal is strength increases, but that's just not the way I do things.

  • Posted On: 03-27-18, 6:16 pm (EDT) #21

    My New Program, Please offer suggestions!

    March 27, 2018, 6:16 pm

    For warmups I do 5 min treadmill/rowing, shoulder warmup, and then warmup set 45x12, 95x10 and then first set, is this right? I decided just to switch to Dumbbell Bench press and then in a month or so I will switch back but this time I will use either your 7,7,6,4,3 or 5x5. Although I have changed my program from the original I got from the trainer doing bench with 6-8 I have been doing for months so perhaps just adapated to it and that's why it's stuck I guess. I should use 2-3 min rest when I do switch back right since the goal is strength?

     

    So rather than using periodization, you always train by just adding weight or reps and then after a 4-8 weeks you change exercises a bit?

     

    Also is it correct that you should train each set 1-2 reps shy of failure but on the first working set you should try to beat last workout's effort and go to failure? Or do you do it for your last set? It seems weird that some people say last set because after doing 4-5 sets you would be weakest on the last one...

     

    Also a few questions about the stretches:

     

    1. Should you try to increase the time each time you do the stretches, and increase reps on exercises?

    2. Once you can do a stretch or exercise easily, should you still keep doing it?

    3. Once all of them are easy to do (stretches and exercises) does that mean ATP is gone?

    4. Lastly the quad stretch is really hard for me, not the actually muscle, but on the left leg my hand gets tired of holding my leg within less than 60 seconds, what should I do?

  • Posted On: 03-27-18, 11:57 pm (EDT) #22

    My New Program, Please offer suggestions!

    March 27, 2018, 11:57 pm
    Posted by: Vect0rs

    For warmups I do 5 min treadmill/rowing, shoulder warmup, and then warmup set 45x12, 95x10 and then first set, is this right? I decided just to switch to Dumbbell Bench press and then in a month or so I will switch back but this time I will use either your 7,7,6,4,3 or 5x5. Although I have changed my program from the original I got from the trainer doing bench with 6-8 I have been doing for months so perhaps just adapated to it and that's why it's stuck I guess. I should use 2-3 min rest when I do switch back right since the goal is strength?

     

    So rather than using periodization, you always train by just adding weight or reps and then after a 4-8 weeks you change exercises a bit?

     

    Also is it correct that you should train each set 1-2 reps shy of failure but on the first working set you should try to beat last workout's effort and go to failure? Or do you do it for your last set? It seems weird that some people say last set because after doing 4-5 sets you would be weakest on the last one...

     

    Also a few questions about the stretches:

     

    1. Should you try to increase the time each time you do the stretches, and increase reps on exercises?

    2. Once you can do a stretch or exercise easily, should you still keep doing it?

    3. Once all of them are easy to do (stretches and exercises) does that mean ATP is gone?

    4. Lastly the quad stretch is really hard for me, not the actually muscle, but on the left leg my hand gets tired of holding my leg within less than 60 seconds, what should I do?

    The warm-up looks fine. Yes 2-3 minutes is a good target for your rest period when strength training.

     

    Yes that's basically how I train, I very rarely do percentage based training.

     

    Ideally yes, go to 1-2 reps shy of failure, but you do want to progressively overload where you can. Doing an extra rep or an extra set is one method of progressive overload.

     

    If you're not stretching for very long at the moment (say you can't get to 30 seconds for a stretch), then yes work on improving time. You only need to hold a static stretch for 20-30 seconds really. You should always stretch whether it gets easier or not, yes. You will know when it's gone by looking in the mirror my friend. Just keep using the stretches until you start to notice some differences in your posture 😊 

     

    If your hands are getting tired, you just need to keep practicing on getting longer holds each time you do it, just like any other stretch. The more you do it, the better you will get at it.

  • Posted On: 04-03-18, 6:03 pm (EDT) #23

    My New Program, Please offer suggestions!

    April 3, 2018, 6:03 pm

    Thanks Scott for the answer.

     

    I have a few new questions:

     

    1. I just yesterday got 170x5 on deadlifts (yay), however after those, when I went to go do pull ups, it hurt just to hold on to the bar, I could only do 5 reps before my hands just hurt too much, and this stopped me from doing pull ups. So What should I do, is it time to buy some wrist straps? My grip was fine on the deadlifts, just it was pretty much done after finishing them... so should I not use it on deadlifts but use them on pull ups?

     

    2. Can you preform sissy squats on a smith machine? (Since my gym nor do most have a sissy squat machine)

     

    3. Also regarding deadlifts, so my gym only has HEX PLATES, not the round ones. So this means that after each rep I have to spend like 10-15 secs to fix the bar position and then reset my position, so my question is will this hurt the deadlift at all? Any tips you have about this? I heard they are planning on getting round plates but nothing concrete about when :/

     

    4. As for the failure, so you are saying is it correct to go to failure on the FIRST Working set or the LAST working set of an exercise?

     

    5. Also since I am going to do 5x5 for deadlift/squat/bench/OHP is it correct that you find a weight which when you do where the 5th rep is hard, and that you only increase weight when you can get 5 sets of 5 reps with that weight? So as since I got 170 lb on deadlift for 5 sets of 5 reps next workout go up 10lb?

  • Posted On: 04-03-18, 7:24 pm (EDT) #24

    My New Program, Please offer suggestions!

    April 3, 2018, 7:24 pm
    Posted by: Vect0rs

    Thanks Scott for the answer.

     

    I have a few new questions:

     

    1. I just yesterday got 170x5 on deadlifts (yay), however after those, when I went to go do pull ups, it hurt just to hold on to the bar, I could only do 5 reps before my hands just hurt too much, and this stopped me from doing pull ups. So What should I do, is it time to buy some wrist straps? My grip was fine on the deadlifts, just it was pretty much done after finishing them... so should I not use it on deadlifts but use them on pull ups?

     

    2. Can you preform sissy squats on a smith machine? (Since my gym nor do most have a sissy squat machine)

     

    3. Also regarding deadlifts, so my gym only has HEX PLATES, not the round ones. So this means that after each rep I have to spend like 10-15 secs to fix the bar position and then reset my position, so my question is will this hurt the deadlift at all? Any tips you have about this? I heard they are planning on getting round plates but nothing concrete about when :/

     

    4. As for the failure, so you are saying is it correct to go to failure on the FIRST Working set or the LAST working set of an exercise?

     

    5. Also since I am going to do 5x5 for deadlift/squat/bench/OHP is it correct that you find a weight which when you do where the 5th rep is hard, and that you only increase weight when you can get 5 sets of 5 reps with that weight? So as since I got 170 lb on deadlift for 5 sets of 5 reps next workout go up 10lb?

    1. Do as many pull-ups as you can WITHOUT straps, and then use them once you really can't do any more because of your grip strength. I talked about this in my video a few weeks ago on grip strength.

     

     

    2. Yes using a squat machine for your sissy squats is a great idea!

     

    3. Well.. ideally you want to put the weight back down from where you picked it up.. so it shouldn't take too long to reset your position, maybe 5 seconds max to get the hex plates back onto their flat side. But if you can't help it, then there's nothing you can do, and as long as you are still hitting your reps and you're still fatiguing, that's OK.

     

    4. Go to failure on the last set if you are going to go to failure. Like I said before, you typically want to have 1-2 reps left in the tank, because if you go to failure on every set, you'll burn out quickly. And if you fail out on your very first set, it will kind of ruin the rest of your sets.

     

    5. Yes that's right! If you can do 5x5 with a certain weight, it's time to increase it!

  • Posted On: 04-07-18, 11:26 am (EDT) #25

    My New Program, Please offer suggestions!

    April 7, 2018, 11:26 am

    Ok thanks. Yeah actually now that I only go to failure on last set it doesn't feel as tiring lol.

     

    What is your opionon on touch and go deadlift vs dead stop? I saw someone do touch n go on youtube and then I tried it yesterday, and it seems like a good idea because then the bar can't rotate and I don't have to waste time getting it back into position on every rep? What are the pros & cons of each and which should I do?

     

    Also when you first started doing front squat did you have any problems with wrist flexibility (holding the bar in the clean position)? How did you fix it?

     

    Thanks

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