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  #21  
Unread 04-12-2009, 08:28 AM
_Simon_ _Simon_ is offline
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Ah ok..

Quote:
What ended up happening with the girlfriend is
that one week she'd end up pyramiding sets of 5 to a top set. The
next week she'd generally hit that same top set for all 5 sets. Then
she'd hit a new peak, then 5 set sof 5. I didn't plan it that way, I
let her go up depending on how she looked/what she told me she was
feeling.
Is this pyramiding actually what you meant for this specialisation routine to be?? Because if i'm only using the top weight for the last exercise, it won't really be increased volume for the muscle compared to the routine i was doing before... ?? (which was 3 sets of 5 with the top weight being constant throughout all sets)

??????
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  #22  
Unread 04-12-2009, 09:18 AM
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lylemcd lylemcd is offline
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No, that wasn't how it was designed, just a comment on what ended up happening. So on that workout that ended up being a ramp, we'd start at a weight that would normally be 5X5 but it was too light and she'd pyramid up (so it ended up being 5 sets of 5, or whatever I wrote, above her previous best). Hope that makes sense.
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  #23  
Unread 04-15-2009, 06:54 AM
dagztwo3 dagztwo3 is offline
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Just to make sure I understand the specialization cycle, let me know if this is correct:

1. Pick 1 upper body and 1 lower body part to specialize. In my case, I would choose back and hams.

2. The splits would be
Mon: Lower Body
Tue: Upper Body
Thu: Lower Body
Fri: Upper Body

4. Set Parameters would be 5x5/3' followed by a 3x8-12/90" for the specialization body part and 2-3x8 for the maintenance body parts.

5. The 1st 2 workouts would be at submaximal weights for the specialization body parts, but after that you would try to increase the weight each workout.

6. After 6 weeks, change the specialization body parts (eg. change from back/hams to chest/quads). My back/ham training would go from 5x5/3x8-12 to just 1 exercise at 3x8.

I just want to make sure I have everything correct. If not, please let me know.

Thanks!
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  #24  
Unread 04-15-2009, 07:21 AM
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lylemcd lylemcd is offline
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Everything is correct except that 2 isn't required. Another approach that some prefer is to work both specialization bodyparts on the same day and all of the maintenance stuff together.

But beyond that you've got it correct.
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  #25  
Unread 04-15-2009, 08:35 PM
dagztwo3 dagztwo3 is offline
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Got it.

So how long should one wait before they specialize on a body part again? If I wanted to really bring up my back, would it be overkill to go back for 6 weeks, chest for 6 weeks, then back again for 6 weeks?
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  #26  
Unread 04-16-2009, 12:23 AM
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I don't think that would be overkill...
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  #27  
Unread 04-16-2009, 07:28 AM
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Quote:
Originally Posted by dagztwo3 View Post
Got it.

So how long should one wait before they specialize on a body part again? If I wanted to really bring up my back, would it be overkill to go back for 6 weeks, chest for 6 weeks, then back again for 6 weeks?
I think that's fine.
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  #28  
Unread 04-16-2009, 08:56 AM
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for shizzle - once my diet is over in about 5-6 weeks I am putting some of these wanks into play. I will probably be doing each one in 6 week cycles. I will start with chest/shoulders and hit them hard for 6 weeks, then back off the volume to maintenance work and then slay my back and rear delts. I definitely need it after my shoulders/chest have shrunk so much from having to rehab it.
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  #29  
Unread 04-18-2009, 02:52 PM
samsung samsung is offline
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Quote:
Originally Posted by lylemcd View Post
Heavy bi/tri work seems to be pretty variable. Some folks can do it in good form and get a lot out of low rep work. Others end up substituting other muscle groups and get nothing out of it.

Heavy isolation work (e.g. barbell curls, decline nose breakers) can also give some people joint problems. OF course, close grip bench is always there as an excellent low rep tricep movement. Followed by decline nose breakers or something more 'isolation' for higher reps, that's a winner for tris.

In the latter case, using a slightly higher rep range for bis/tris (6-8 for the 'heavy' sets followed by 12-15 for the 'lighter' sets) may be a better option, you get better muscular stimulation as a function of being able to use better form.

Some have noted empirically that their arms seem to do better with higher reps; I suspect it's more of an artifact taht most people will use crap form for low rep arm work (e.g. try to do low rep triceps pushdowns without doing it as sa decline bench press and taking all the stress off of your triceps)

If you can find non-biceps back work (e.g. pullovers, shrugbacks), that's one way to avoid problems with interference. Still cut back the volume mind you but weights don't crater so much by having trashed bis early in the workout.

can i do decline nose brakers 3-4x6-8 an than decline nose brakers 2-3x8-12, beacause i can't do close grip bench, my shoulders are hurts me when i do close bench...?

thanks, samsung
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  #30  
Unread 04-18-2009, 03:17 PM
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I see no problem with that.
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