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Thoughts on this workout...

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  • 20-07-2012 1:01pm
    #1
    Registered Users Posts: 5,882 ✭✭✭


    7608981204_48946874d6.jpg
    Workout by burgomeister08, on Flickr

    At my gym, they often very helpfully throw up workouts on the whiteboard every now and then - usually makes interesting reading although I rarely really follow them... this one caught my eye however, as it seems to mix upper and lower-body work on each of the three days while starting off (week 1) of 5 sets of 5 on each superset and then lowering the number of sets but rising the number of reps each week.

    Incidentally, Day 3 has the last superset accidentally erased, it should read: 'Barbell Curls with Overhead tricep extensions'

    Just wondering what the boards experts think of it? I tried Day 3 yesterday and lashed through it quite quick - but there was nothing easy about it I must say and I felt it this morning...


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Comments

  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    I think it's actually fantastic. Support that with lots of food and you'll not only grow, you'll f*cking GROW.

    Only change I'd make is sticking 2-3 weeks at each rep range and extending it to a 8-12 week cycle. Savage tho.


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    I think it's actually fantastic. Support that with lots of food and you'll not only grow, you'll f*cking GROW.

    Only change I'd make is sticking 2-3 weeks at each rep range and extending it to a 8-12 week cycle. Savage tho.

    No kiddin - thanks H (that's 'thanks' for your opinion, that's not me accepting 'thanks' for your compliments on the workout which I didn't make up! :D )

    I might give it a bit of a bash so... myself and a pal did Day 3 in about 35 minutes yesterday... and I am stiff today, let me tell ya!


  • Registered Users Posts: 4 Delray


    Hi what is the second entry on day 3


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »
    No kiddin - thanks H (that's 'thanks' for your opinion, that's not me accepting 'thanks' for your compliments on the workout which I didn't make up! :D )

    I might give it a bit of a bash so... myself and a pal did Day 3 in about 35 minutes yesterday... and I am stiff today, let me tell ya!

    I reckon you're almost certainly not going heavy enough so. That workout would take me about 2 hours to do!


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Delray wrote: »
    Hi what is the second entry on day 3

    It is 'Seated DB Press'- ie, shoulder press to me, anyway!


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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    WHIP IT! wrote: »
    No kiddin - thanks H (that's 'thanks' for your opinion, that's not me accepting 'thanks' for your compliments on the workout which I didn't make up! :D )

    I might give it a bit of a bash so... myself and a pal did Day 3 in about 35 minutes yesterday... and I am stiff today, let me tell ya!

    I reckon you're almost certainly not going heavy enough so. That workout would take me about 2 hours to do!

    Cheers, we were doing the Week 2, 4x10 session if that makes a difference... was tough enough going, doing it that fast too...


  • Registered Users Posts: 14,292 ✭✭✭✭SteelyDanJalapeno


    Stupid question, but,

    For week 1 for example, are the 5x5 in one exercise all done before you move onto the next exercise?


  • Registered Users Posts: 4 Delray


    I think they are grouped in three supersets so you do a set of barbell squat then a set bench press , repeat the series for 5 sets , then move onto the next superset
    Looks like a really good routine , going to give it a go


  • Banned (with Prison Access) Posts: 16,397 ✭✭✭✭Degsy


    Hanley wrote: »
    I think it's actually fantastic. Support that with lots of food and you'll not only grow, you'll f*cking GROW.

    Only change I'd make is sticking 2-3 weeks at each rep range and extending it to a 8-12 week cycle. Savage tho.

    Is it the volume of training or the actual excercises you reckon will get results? It certainly seems like hitting same bodyparts multiple times a week..something i'm not averese to but afraid to try!


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Degsy wrote: »
    Is it the volume of training or the actual excercises you reckon will get results? It certainly seems like hitting same bodyparts multiple times a week..something i'm not averese to but afraid to try!

    Hit the same body part multiple times per week and eating lots of kcals = success.

    The many kcals help recovery. And once you're not being stupid with how you do the exercises, you shouldn't "overtrain".

    i'm generally a fan of anything that hits big moves multiple times per week.


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  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Delray wrote: »
    I think they are grouped in three supersets so you do a set of barbell squat then a set bench press , repeat the series for 5 sets , then move onto the next superset Looks like a really good routine , going to give it a go

    Correct and right!

    Ok, glad this gets the boards seal of approval so gonna give it a whack for a few weeks and see how I get on...


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »
    Correct and right!

    Ok, glad this gets the boards seal of approval so gonna give it a whack for a few weeks and see how I get on...

    I assume on D3, hammer press should be hammer curl?


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    I assume on D3, hammer press should be hammer curl?

    I would've thought so, but if I see the instructor who put it up, I'll ask him to clarify...


  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Hanley wrote: »
    I assume on D3, hammer press should be hammer curl?

    Or maybe this? :confused:



  • Moderators, Recreation & Hobbies Moderators Posts: 21,261 Mod ✭✭✭✭Brian?


    Looks very good. No fiddling around, big compound movements, no mad rep schemes and a nice logical layout

    I don't think it's necessary to change rep ranges every week tbh, maybe every 3.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Registered Users Posts: 5,882 ✭✭✭WHIP IT!


    Looks very good. No fiddling around, big compound movements, no mad rep schemes and a nice logical layout

    I don't think it's necessary to change rep ranges every week tbh, maybe every 3.

    Out of interest, what do you think would be more beneficial/effective - doing this for 12 weeks, changing rep range every week (ie, on Week 5, go back to 5x5) or doing it for 12 weeks with 3 weeks on each rep range?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    WHIP IT! wrote: »

    possibly... I was working on the assumption that there was a bi/tri workout at the end of all days to finish off!


  • Moderators, Recreation & Hobbies Moderators Posts: 21,261 Mod ✭✭✭✭Brian?


    WHIP IT! wrote: »
    Looks very good. No fiddling around, big compound movements, no mad rep schemes and a nice logical layout

    I don't think it's necessary to change rep ranges every week tbh, maybe every 3.

    Out of interest, what do you think would be more beneficial/effective - doing this for 12 weeks, changing rep range every week (ie, on Week 5, go back to 5x5) or doing it for 12 weeks with 3 weeks on each rep range?

    Don't know, but it would be one interesting experiment. Spend the next 24 weeks doing it and let me know :).

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Registered Users Posts: 2,395 ✭✭✭AntiVirus


    Looks interesting but what are lat pull downs doing in there instead of pull ups? Its got chin ups but no pull ups?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    AntiVirus wrote: »
    Looks interesting but what are lat pull downs doing in there instead of pull ups? Its got chin ups but no pull ups?

    Pulldowns are a good exercise...


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  • Registered Users Posts: 2,395 ✭✭✭AntiVirus


    Hanley wrote: »
    Pulldowns are a good exercise...

    They area good exercise but that routine is specific to the person who wrote it. He can do the chin ups but not the pull ups. You'll find most people who try this won't be able to do the pull ups let alone the chin ups so they should have been changed too. Anyone can do 2 sets of 20 lat pull downs, very few can do 2 sets of 20 chin ups. You just have to read the chin up/ pull up thread to see that.


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    quick....somebody copyright it and write and ebook!!!!


  • Registered Users Posts: 115 ✭✭Lawstud


    Assuming you extend this program, how do you manage the weight you are lifting?

    If you take week 1 which involves 5❌5 and do it for maybe 3 weeks as was suggested by some. Presumably you will want to be increasing the weighty each week. But what happen when you move into the other weeks which require you to increase the reps over fewer sets? 

    Do you just drop the weight so as to allow yourself to achieve the prescribed reps? 

     Is it then advisable to stay on the other weeks for an extended period as with week 1 above? 

    Or is it best to just run the 4 weeks and start again? 


  • Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    Lawstud wrote: »
    Assuming you extend this program, how do you manage the weight you are lifting?

    If you take week 1 which involves 5❌5 and do it for maybe 3 weeks as was suggested by some. Presumably you will want to be increasing the weighty each week. But what happen when you move into the other weeks which require you to increase the reps over fewer sets? 

    Do you just drop the weight so as to allow yourself to achieve the prescribed reps? 

     Is it then advisable to stay on the other weeks for an extended period as with week 1 above? 

    Or is it best to just run the 4 weeks and start again? 

    Not being smart, but I find those types of questions just mental.

    It's meant to be simple, that's the whole point, then in a dozen posts it gets convoluted and multilayered and my head hurts trying to understand all the variables.

    It's just progress as much and as often as you can. Reps or weight or both. Or am I missing something?


  • Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    AntiVirus wrote: »
    They area good exercise but that routine is specific to the person who wrote it. He can do the chin ups but not the pull ups. You'll find most people who try this won't be able to do the pull ups let alone the chin ups so they should have been changed too. Anyone can do 2 sets of 20 lat pull downs, very few can do 2 sets of 20 chin ups. You just have to read the chin up/ pull up thread to see that.



    Maybe he doesn't want to do pull ups for any number of reasons.

    It's a generic program that is an incredible starting point and far better than most the crap out there.

    And once again a relatively simple program which requires nothing but some time and hard work is being second guessed on boards and turned into a thought exercise rather than actually just being done.

    I get that ppl want perfection and a plan that "works". But that's not reasonable or realistic. Get stuck in. Adhere to the spirit of the program and tweak on the fly. Simples.

    A bad program done well is better than a good program done poorly.


  • Closed Accounts Posts: 9,287 ✭✭✭davyjose


    AntiVirus wrote: »
    They area good exercise but that routine is specific to the person who wrote it. He can do the chin ups but not the pull ups. You'll find most people who try this won't be able to do the pull ups let alone the chin ups so they should have been changed too. Anyone can do 2 sets of 20 lat pull downs, very few can do 2 sets of 20 chin ups. You just have to read the chin up/ pull up thread to see that.

    Lat pulldowns are much better at isolating the lats than chin/pull ups.


  • Closed Accounts Posts: 1,530 ✭✭✭Duck's hoop


    davyjose wrote: »
    Lat pulldowns are much better at isolating the lats than chin/pull ups.

    They're definitely much easier anyway :pac:

    I HATE pull ups. And not fond of chins either. So I do chins every workout and pull ups every second.



    I dread them. That has to be good.


  • Registered Users Posts: 2,395 ✭✭✭AntiVirus


    Hanley wrote: »
    Maybe he doesn't want to do pull ups for any number of reasons.

    This is very true, it is his plan after all and as you say everyone can add their own tweaks. Anyway I can do all the chin Ups but I couldn't do all the pull Ups if they where in there. :D


  • Moderators, Recreation & Hobbies Moderators Posts: 21,261 Mod ✭✭✭✭Brian?


    If you do pull ups then do them instead of chins.

    Don't overcomplicate it, but you can always personalise it.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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  • Registered Users Posts: 57 ✭✭tower08


    Would doing this Workout without supersetting some of the main lifts have much of an effect on results? Ie. completing all sets on the bench before moving to squats ? It's just I don't think I'd be able to have a bench and squat rack available at the same time in my gym, it's a bit too busy unfortunately!


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