Re: Some questions for workout program
Posted: Mon Jan 21, 2013 5:21 am
upper/lower is a bit senseless, if your goal is strength, cause there are few good compound exercises for legs.
upper lower is great, you could use the TimD split:led7x wrote:I'll go with upper lower, i was just afraid that i wont get good results if i combine many different muscles in one workout
back squats, front squats, box squats, anderson squats, jefferson squats, zercher squats, split squats, bulgarian split squats, skater squats, lunges, static lunges, reverse lunges, reverse lunges from deficit, lateral lunges, deadlifts, sumo deadlifts, romanian deadlifts, deficit deadlifts, rack pulls, good mornings, step ups, not to mention there's about a thousand ways you can use the leg press.ephs wrote:upper/lower is a bit senseless, if your goal is strength, cause there are few good compound exercises for legs.
impressive list!robertscott wrote:back squats, front squats, box squats, anderson squats, jefferson squats, zercher squats, split squats, bulgarian split squats, skater squats, lunges, static lunges, reverse lunges, reverse lunges from deficit, lateral lunges, deadlifts, sumo deadlifts, romanian deadlifts, deficit deadlifts, rack pulls, good mornings, step ups, not to mention there's about a thousand ways you can use the leg press.ephs wrote:upper/lower is a bit senseless, if your goal is strength, cause there are few good compound exercises for legs.
I've got my eye on you, matey.
interesting split, but this takes a lot of time.robertscott wrote:upper lower is great, you could use the TimD split:led7x wrote:I'll go with upper lower, i was just afraid that i wont get good results if i combine many different muscles in one workout
Upper A
Horizontal Push/pull
Lower A
Quad/knee dominant
Upper B
Vertical Push/pull
Lower B
Hip/Hamstring dominant
doesn't get much better than that
It looks great; Will it be any good if Weights and BW are combined ( Bench press and Pushups for example or Deadlifts and pistol squats...), I really like doing BW so thats why i'm always asking for that :) This sound better, than program in first page (by Dub).robertscott wrote:upper lower is great, you could use the TimD split:led7x wrote:I'll go with upper lower, i was just afraid that i wont get good results if i combine many different muscles in one workout
Upper A
Horizontal Push/pull
Lower A
Quad/knee dominant
Upper B
Vertical Push/pull
Lower B
Hip/Hamstring dominant
doesn't get much better than that
ya, do the bodyweight stuff after your big lifts, nothing wrong with that at all. So a sample Upper A could be:led7x wrote:It looks great; Will it be any good if Weights and BW are combined ( Bench press and Pushups for example or Deadlifts and pistol squats...), I really like doing BW so thats why i'm always asking for that :) This sound better, than program in first page (by Dub).robertscott wrote:upper lower is great, you could use the TimD split:led7x wrote:I'll go with upper lower, i was just afraid that i wont get good results if i combine many different muscles in one workout
Upper A
Horizontal Push/pull
Lower A
Quad/knee dominant
Upper B
Vertical Push/pull
Lower B
Hip/Hamstring dominant
doesn't get much better than that
if you really want to train 4 times a week, then the above mentioned program from dub is good.led7x wrote:I'm beginner with barbell/dumbbell stuff eventhought I'm currently in training from doing BW stuff from last two months. Time is not a problem, I also thought working out 4x per week.
@robertscott What are accessory lifts?
accessory lifts complement the main lift. They are similar, but not identical. For example, dumbell press complements bench press, lunges complement squats. You get the idea.led7x wrote:I'm beginner with barbell/dumbbell stuff eventhought I'm currently in training from doing BW stuff from last two months. Time is not a problem, I also thought working out 4x per week.
@robertscott What are accessory lifts?
no one said you had to do every exercise on the list, I was just showing you that your statement that there are few good compound exercises for legs was wrong.ephs wrote:impressive list!robertscott wrote:back squats, front squats, box squats, anderson squats, jefferson squats, zercher squats, split squats, bulgarian split squats, skater squats, lunges, static lunges, reverse lunges, reverse lunges from deficit, lateral lunges, deadlifts, sumo deadlifts, romanian deadlifts, deficit deadlifts, rack pulls, good mornings, step ups, not to mention there's about a thousand ways you can use the leg press.ephs wrote:upper/lower is a bit senseless, if your goal is strength, cause there are few good compound exercises for legs.
I've got my eye on you, matey.
but...you can narrow your list down to squats and step ups mainly for legs, lunges are not a basic movement imo, and the hip dominant movements down to deadlifts.
why would you do many different kinds of deadlifts or squats on one day? you could better make 10 sets of back squats and a few sets of conventional deadlifts. the simpler the better, no need to throw in tons of different exercises, when training for strength. for bulking it's another story.
"variety for variety's sake is pointless" - mark rippetoe
yes, and i wanted to point out that i meant basic exercises, friendorobertscott wrote: no one said you had to do every exercise on the list, I was just showing you that your statement that there are few good compound exercises for legs was wrong.