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Unread 12-15-2012, 05:52 AM
TanTan TanTan is offline
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Join Date: Dec 2012
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I've been searching in the forum and I've found this:

Quote:
Originally Posted by lylemcd View Post
And that's where people so often go wrong, they ignore overlap.

So the OP has done his 5X5 bench. 25 reps that hit pecs, delts, triceps. Any addition volume MUST take that base value into account.

So say he wants to hit the 40-60 rep number I've been throwing around.

he's already got 25 for each of those three muscles. Which means he only need 15-35 reps more for them. Not a zillion.

He needs a second pec exercise, 15-35 more reps. So let's say 2-4X8-10 of an isolation movement (bc delts and tris will be too tired to do anything compound).

It can be argued that medial delts got hit the least of everything in a flat bench. So go 4-10X12 lateral raises to get a touch more volume. Could go to 5 sets if desired. So 50-60 reps total for delts.

Tris already got worked. 2-4X8-12 of an isolation move is fine.

So putting it all together

flat bench 5X5/3'
flyes: 2-4X8-10/2'
lateral raises: 3-5X10-12/2'
triceps: 2-4X8-12/2'

add it up across the muscle groups, everything is being worked for 40-60 reps. Do a little rotator cuff and get the hell out of hte gym.

apply equal logic to the back/day.

And then make the other day more of a shoulder emphasis if desired (as BWtrainer mentioned).

Quote:
Originally Posted by lylemcd View Post
three days per/week for JMO

Mon/Fri: chest/back/shoulders

Wed: legs (train them)/moderate volume arms (3-4 sets for each).

Problem solved. Shoulder girdle only gets hit twice, arms get an extra day and he can do some low volume legs and quit being a girl.
So probably here is what would do Lyle in this case:

Mon

Flat bench: 5x5/3'
Row: 5x5/3'
Inc. Flyes: 2-4X8-10/2'
Pulldown/chin: 2-4X8-10/2'
Lateral Raises: 3-5x10-12/2'
Triceps: 2-4x10-12/2'
Biceps: 2-4x10-12/2'

Wen

Squat 2-3x6-8/3'
Leg Curl 2-3x6-8/3'
Calf Raise 2x6-8/3'
Seated calf 1-2x10-12/2'
Triceps 2-3x10-12/2'
Biceps 2-3x10-12/2'
Triceps 1-2x12-15/1.5'
Biceps 1-2x12-15/1.5'

Friday

Flat bench: 5x5/3'
Row: 5x5/3'
Inc. Flyes: 2-4X8-10/2'
Pulldown/chin: 2-4X8-10/2'
Lateral Raises: 3-5x10-12/2'
ABS 3-4x6-8/3'

If you want you can do Shrugs after back work. 2-3x12-15.

I wish it makes sense


You could also Monday and/or Friday with more emphasis on your shoulder than on your chest.
I am not shure if add some direct real delts work but Lyle said this:

Quote:
Originally Posted by lylemcd View Post
Almost nobody needs direct anterior deltoid work.

Whether or not compound pulling is sufficient for rear delts depends on the person.
So I did not see the necessity of add it.

Last edited by TanTan : 12-15-2012 at 05:58 AM.
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