Strength Weight Training: Anything and Everything II
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Aeglos
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Haven’t been hitting up floor press or that bench variation with the feet out in front in the air (forget what it’s called)?
- Apr 18, 2005
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What I used to do was the following; train every second day.
Day 1
Squats
DB press
O/H Press
Dips
Day 3
Deadlifts
Rack pulls
One arm row
Chin ups
Day 5
Same as day 1
Day 7
Same as day 3
Etc etc
My objective was to complete 4x8 reps after a 1-2 set warm up. When I could hit 4x8 I’d maintain that for 3 sessions then add weight. When I added weight maybe I could only get 4x6, but you stick at it until you get 4x8 then hold for 3 sessions then go up again.
- Jun 21, 2009
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Excellent.
Only issue is my severe calorie deficit. My aim is to lose weight for 7 more months. Then I'll do a 6 month bulk where I will really focus on weight increments. Right now I just struggle to lift it up.
Looking forward to getting to the gym tonight though! I've missed a few this week
- Apr 18, 2005
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Yeah nice one. With your weights just remain steady though, don’t try and bulk but just maintain. If you’re trying to lose weight you can still maintain some strength so when you do start bulking you have a base.
I guess the premise of that program is that it forces you to improve but you only increase weights once you can hold a certain weight for 3 sessions. Even though you may feel like you can increase, it gives your body time to adjust to the weight then increase.
Essentially I just picked compound movements that targeted key areas, you could add some others in for vanity once you’ve done the key lifts; I.e biceps and triceps etc
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kaiserchief13
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Any things people do after leg day to avoid doms?
- Apr 18, 2005
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kaiserchief13
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What's that?Heavy back
- Apr 18, 2005
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Hey guys, any tips you can throw my way re trap training? I feel I am going pretty nicely but anything else from the gorillas out there would be great! I am finding high volume really works well for me.
Cheers units
Cheers units
- Apr 18, 2005
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kaiserchief13
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How can one do that with sore legs though? And how will that help reduce doms?
- Apr 18, 2005
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It won’t, i was joking. Hence the
As far as reducing DOMS? Well that’ll just take time. What’s your training schedule? I.e what do you train and on what days?
kaiserchief13
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Monday or Tuesday - BackIt won’t, i was joking. Hence the
As far as reducing DOMS? Well that’ll just take time. What’s your training schedule? I.e what do you train and on what days?
Wednesday - Rest
Thursday - Arms
Friday - Rest
Saturday - Legs
Sunday - Chest
Aeglos
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kaiserchief13
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Once a week is not enough?
Aeglos
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If you’re always getting DOMS than I’d say it’s insufficient stimulus for you to adapt to
- Apr 18, 2005
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I reckon you might be a bit spent on Sunday and Monday. You’re going with legs, chest and back. Three big areas that require lots of gas. Try this;
Monday - legs
Tuesday - off
Wednesday - back / biceps
Thursday - chest / triceps
Friday - off or light legs
Saturday - focus on some touch up areas; calves, traps, biceps & triceps
Sunday - off
Monday could be your heavier leg day. I.e heavy squats, deadlifts, stiff legged dead’s, lunges. Friday could be lighter and maybe more focused on technique and ROM.
The reason I say touch up areas is to focus on anything that might need a blast, I.e is there an area lacking? For me I am always trying to get my traps up. I have thick enough lats and always will, but I need my traps to develop because I want a thicker middle back and upper back.
Check out this campaigner from James Bond circa 1970’s. You could ski down these slopes.
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RU_
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Everything is getting in the way of my training at the moment. Hurt my lower back the first session back after doing 1rms to start my new program like 3 weeks ago, it was almost healed and I jumped into squats too early and ****ed it again. I’m basically good to go again now and work has sent me to Emerald tomorrow arvo until next week on Wednesday and there’s only like 3 gyms there and they shut at 7pm and I will be finishing work around 6:30. Will have to get back into the program the following Monday!
- Apr 18, 2005
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Mofra
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Monitor progressive overload, have deload weeks, adaptation (twice per week can actually help with DOMS in the longterm), split focus (e.g. more emphasis on quads session 1, hamstrings and glutes session 2)
DOMS is a beautiful thing.
I see people in the gym stretching and complaining. I say to them "Doms when you only train once a month is easy. Doms when you do 20 sets a day, 6 days a week is hard!"
As a matter of fact, my pecs are all dommed up even as we speak. Embrace the DOMS.
I see people in the gym stretching and complaining. I say to them "Doms when you only train once a month is easy. Doms when you do 20 sets a day, 6 days a week is hard!"
As a matter of fact, my pecs are all dommed up even as we speak. Embrace the DOMS.
- Apr 18, 2005
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DOMS is just the best. I love it. I love DOMS in the quads and hamstrings, but for me nothing beats it in my triceps and traps.DOMS is a beautiful thing.
I see people in the gym stretching and complaining. I say to them "Doms when you only train once a month is easy. Doms when you do 20 sets a day, 6 days a week is hard!"
As a matter of fact, my pecs are all dommed up even as we speak. Embrace the DOMS.
