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  #2411  
Unread 09-15-2017, 01:26 PM
ronin7 ronin7 is offline
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Alright, I'll swap planks for cable seated crunch. Would 3-4 X 6-8 be sufficient for ab work?

I'll replace close grip bench with dumbbell tricep extension or maybe skullcrusher.

Added Dumbbell Lateral Raise for 1-2 X 12-15 on upper day.

Since I'm getting rid of close grip bench, maybe I'd revert from dumbbell bench to barbell bench, I will probably keep seated shoulder press or decide if to revert to the strict barbell overhead press that I used as a beginner in the initial phase of the routine.

Anyway, thanks again for the suggestions.
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  #2412  
Unread 09-16-2017, 01:57 AM
LioRiX LioRiX is offline
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Quote:
Originally Posted by ronin7 View Post
Alright, I'll swap planks for cable seated crunch. Would 3-4 X 6-8 be sufficient for ab work?

I'll replace close grip bench with dumbbell tricep extension or maybe skullcrusher.

Added Dumbbell Lateral Raise for 1-2 X 12-15 on upper day.

Since I'm getting rid of close grip bench, maybe I'd revert from dumbbell bench to barbell bench, I will probably keep seated shoulder press or decide if to revert to the strict barbell overhead press that I used as a beginner in the initial phase of the routine.

Anyway, thanks again for the suggestions.
For the abs I'd do 3x12~
As of Lateral Raise, I'm not so sure about this one but I've put them for 3 sets on Upper A. On Upper B I gave them up for rear delt work.
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  #2413  
Unread 09-16-2017, 10:51 AM
ronin7 ronin7 is offline
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Noted, can't wait to start on Monday.
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  #2414  
Unread 09-16-2017, 01:19 PM
LioRiX LioRiX is offline
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Just to update, not really looking for any answers as you guys already helped me alot; maybe someone would like to use it and maybe I didn't take something to account; this is my routine, starting tomorrow:

Quote:
Lower A
Squats 3-4x6-8/3'
RDL 3-4x6-8/3'
Lunges 2-3x10-12/2'
Leg Curls 2-3x10-12/2'
Standing Calves 3-4x6-8/3'
Sitted Calves 2-3x10-12/2'
Cable Crunches 3x15/0.5'

Upper A
Bench 3-4x6-8/3'
Weighted Chinups 3-4x6-8/3'
Inclined Bench 2-3x10-12/2'
Overhand Chest Assisted rows 2-3x10-12/2'
Upright Row/Lateral Raises 3x10-12/1.5'
Tricep pressdowns 1-2x12-15/1.5'
Curls 1-2x12-15/1.5'

Lower B
Deadlift 3x5/3'
Leg Press 3-4x6-8/3'
Leg Extensions 2-3x10-12/2'
Leg Curls 2-3x10-12/2'
Standing Calves 3-4x6-8/3'
Sitted Calves 2-3x10-12/2'
Cable Crunches 3x15/0.5'

Upper B
OHP 3-4x6-8/3'
Underhand BORs 3-4x6-8/3'
Cable Flies 2-3x10-12/2'
Weighted Pullups 2-3x10-12/2'
Face Pulls 3x10-12/1.5'
Tricep pressdowns 1-2x12-15/1.5'
Curls 1-2x12-15/1.5'
Considering making Lower B the same as Lower A, but this will be it for a while.
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  #2415  
Unread 09-17-2017, 04:43 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by BEATMEOUTTAME View Post
Agreed with planks. It's an endurance exercise, not much of a strength building one. I think they are good for older population and absolute beginners. Squatting will give you your best abdominal results. Pushup/pullup routines and modified variations can also target somewhat effectively.
The above is idiotic.

Planks can help build tremendous core strength.

As for hypertrophy, directly targeting the rectus abdominus, e.g. with heavy crunches, will obviously be most effective for front abs hypertrophy. Anybody who says squatting is the best for front abs hypertrophy results, such as the previous poster, is an utter idiot.
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  #2416  
Unread 09-17-2017, 05:47 AM
w1cked w1cked is offline
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Quote:
Originally Posted by BigPecsPeter View Post
The above is idiotic.

Planks can help build tremendous core strength.

As for hypertrophy, directly targeting the rectus abdominus, e.g. with heavy crunches, will obviously be most effective for front abs hypertrophy. Anybody who says squatting is the best for front abs hypertrophy results, such as the previous poster, is an utter idiot.
This guy is truly a gift that gives on giving. Squats for massive arms and testosterone bro!
Not sure if trolling or a r/fitness expert who just read starting strength
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  #2417  
Unread 09-17-2017, 02:07 PM
BigPecsPeter BigPecsPeter is offline
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I have a question actually.

I'm planning on running the GBR again soon. I will not be including squats as part of either of my leg workouts (for good reason but not really necessary to go into that here), HOWEVER—I want to maintain what I can do in squats with perhaps A SINGLE maintenance set per week while I run the main GBR for 8 weeks or so.

How would be the best way, timing wise, to have this one maintenance set placed in my week?
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  #2418  
Unread 09-17-2017, 08:53 PM
AlphaBettor AlphaBettor is offline
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Just warm up like normal and then do a work set of squats. Do leg press/leg curl or whatever afterward if you want more leg volume.

Depending on your goals and reasons for doing just 1 maintenance set, you could consider doing ramped sets: the 5x5 thing with increasing weight to 1 top set (except it doesn't necessarily have to be 5 sets, and they don't have to be sets of 5.)

It's basically an alternative approach to warming up but you get some extra submaximal work along the way.
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  #2419  
Unread 09-17-2017, 10:11 PM
squat squat is offline
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Tuesday is probably the best day for squatting as far as days go in general, for all programs.
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  #2420  
Unread 09-18-2017, 05:56 AM
LioRiX LioRiX is offline
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Do chest flies come as a subtitute for a press? (E.g. Chest Flies instead of 2-3x10-12 Inclined Bench Press), or it can come as an additional exercise to the program like when people add Lateral Raises?
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