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  #501  
Unread 01-20-2010, 02:14 AM
soultransfer soultransfer is offline
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just wanted to say that it works great for me.
especially the overlap of bench and MPress. after bench pressing i'm just able to do 20% less weight at standing press.

but the next workouts i get the reward. it's much easier to bench and i can put on weight.

i guess if i would switch from MPress to lateral raises i would lose that effect. maybe i'm just getting enouph reps per muscle group.
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  #502  
Unread 01-23-2010, 02:02 PM
shokat shokat is offline
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Question Bulking Routine ?

In the routine there isn't much attention paid to excercises such as shrugs, delt raises, etc. Would it be ok to add in these on top of the excercises laid out?

Also what would be a good excercise to substitute in place of the SDL to be a second ham excercise after the lying leg curl? Would a romanian be sufficient? I just don't feel comfortable with the SDL due to low back issues.

Thx.
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  #503  
Unread 01-26-2010, 08:31 AM
Kami Kami is offline
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Yes, RDL would be a good replacement and yes, one or two sets of shrugs / whatever after you have finished with the main stuff can't hurt.
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  #504  
Unread 01-26-2010, 09:12 PM
jdbr jdbr is offline
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Been reading a bit and don't think this question was really covered, hopefully anyway.

I'm bulking again and I want to do a variation of this program. The thing is, I'm happy with my legs right now and I want to concentrate on my upper body. My legs were probably one of my strengths but it kind of sucks when they get so big that they rub together when I walk. Sucks having ripped up boxers all of the time.

So I'm wondering if there's anyway to set this up as just push/pull concentrating on upper body and maintaining lower body. I think it was in this thread that I read Lyle saying he doesn't recommend this to many people because 4 days a week of push/pull puts too much stress on the shoulder girdle. I might have imagined that though, I don't know. Any advice to point me in the right direction would be greatly appreciated.

Right now I'm just doing a fullbody workout with 1 exercise per bodypart, 3-4 sets of 6-8 reps, 3x a week. I'm thinking maybe switching to a push/pull 4x a week would be better.
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  #505  
Unread 01-26-2010, 09:23 PM
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lylemcd lylemcd is offline
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Mon/Fri: Upper body routine
Wed: lower body maintenance
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  #506  
Unread 01-27-2010, 02:02 AM
jdbr jdbr is offline
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Quote:
Originally Posted by lylemcd View Post
Mon/Fri: Upper body routine
Wed: lower body maintenance
Hmm, I think I actually saw you give the same recommendation to someone else before. My memory is just really bad right now. I need to stop being so sleep deprived. This sounds really good though. Thanks.
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  #507  
Unread 01-27-2010, 03:56 PM
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ali123 ali123 is offline
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Quote:
Originally Posted by lylemcd View Post
Since it gets asked about fairly often, here is the routine. Some notes follow

***
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the Thu/Fri workouts either Repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12
WT DO U MEAN BY SUBSTITUTION CAN WE SUBSTITUTE FLAT BENCH FOR INCLINE BENCH AND DO 3-4 X6-8 ON FRI AND DO 2-3 X 10-12 OF FLAT BENCH??SAME GOES FOR PULLDOWN AND ROWS??
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  #508  
Unread 01-27-2010, 04:04 PM
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lylemcd lylemcd is offline
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Why are you yelling at me?
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  #509  
Unread 01-27-2010, 04:06 PM
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ali123 ali123 is offline
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sorry :d it was a mistake
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  #510  
Unread 01-27-2010, 08:21 PM
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mrlakramondas mrlakramondas is offline
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Quote:
Originally Posted by ali123 View Post
WT DO U MEAN BY SUBSTITUTION CAN WE SUBSTITUTE FLAT BENCH FOR INCLINE BENCH AND DO 3-4 X6-8 ON FRI AND DO 2-3 X 10-12 OF FLAT BENCH??SAME GOES FOR PULLDOWN AND ROWS??
no, it's a sin and regulated via the Patriot Act.
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