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  #2521  
Unread 10-13-2018, 06:46 AM
LioRiX LioRiX is offline
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A1
Squat 3x5
Bench press 3x5
Leg Curls 3x8
Overhand wide grip (chest supported) row 3x8
Face pulls 3x10
Triceps exercise 3x10
Abs 3x15
Calves 3x15


A2
Leg press 3x8
Overhand press 3x5
RDL 3x6
Weighted pull-ups 3x5
Weighted dips 3x8
Biceps exercise 3x10
Abs 3x15
Calves 3x15


Sorry for reposting. This is the FBW I'm working with (can't really do U/L atm). Is it fine if I switched Squat with Leg Extensions 3x8? My goal is hypotherpy and I'm afraid it won't be proportiobal. Thanks in advance.
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  #2522  
Unread 10-13-2018, 07:51 AM
w1cked w1cked is offline
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You arent getting responses because..wait for it. It's not a gbr setup. Yes, you're a special daisy like the 800 others, we know.
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  #2523  
Unread 10-13-2018, 09:39 AM
AlphaBettor AlphaBettor is offline
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Quote:
Originally Posted by w1cked View Post
You arent getting responses because..wait for it. It's not a gbr setup. Yes, you're a special daisy like the 800 others, we know.
General rule: if it has something to do with the GBR, it gets a new thread. If it doesn't, it goes in here.
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  #2524  
Unread 10-13-2018, 09:54 AM
LioRiX LioRiX is offline
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I thought that would be better if I asked here rather than open a new thread for it. Oh well, ty anyway.
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  #2525  
Unread 10-13-2018, 10:21 AM
AlphaBettor AlphaBettor is offline
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Leg extension isn't really a substitute for a squat. I get the whole 'quads exercise' thing but squats work a lot more than just quads.

One idea would be to do something like leg extension/glute bridge/leg curl on the one day for highish reps and then go heavier on the leg press/RDL in the other workout. But the muscles worked and exercises included (and those that aren't) are subjective. There are a lot of things you can do and it depends on goals, exercise preferences, how much you're willing to do, etc.

Last edited by AlphaBettor : 10-13-2018 at 10:26 AM.
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  #2526  
Unread 10-13-2018, 03:09 PM
LioRiX LioRiX is offline
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Quote:
Originally Posted by AlphaBettor View Post
Leg extension isn't really a substitute for a squat. I get the whole 'quads exercise' thing but squats work a lot more than just quads.

One idea would be to do something like leg extension/glute bridge/leg curl on the one day for highish reps and then go heavier on the leg press/RDL in the other workout. But the muscles worked and exercises included (and those that aren't) are subjective. There are a lot of things you can do and it depends on goals, exercise preferences, how much you're willing to do, etc.
Thank you very much
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  #2527  
Unread 10-20-2018, 04:32 AM
Senap55 Senap55 is offline
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Greetings from Sweden,

I have a quick question about messing with the rep-ranges a bit. Could i work with 5-8 and 6-10 instead of 6-8 and 10-12 for a few cycles? I want to get in some heavier work and larger ranges to progress in as i get more advanced.
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  #2528  
Unread 10-20-2018, 01:50 PM
nitrous_nit nitrous_nit is offline
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Will start following the modified GBR routine below, but wanted to check in with the experts, my workout below:

Lower A:

Squat: 3-4X6-8
SLDL : 3-4X6-8
Leg press: 2-3X10-12
Calf raise: 3-4X6-8
Standing leg raises: 3x12-15
Abs side crunch with medicine ball: 3x12-15

Upper A:

Flat DB bench: 3-4X6-8
BB Row: 3-4X6-8
Incline DB bench press: 2-3X10-12
Lat Pulldown/chin: 2-3X10-12
Triceps/Biceps: 1-2X12-15
Facepull: 3x10-12
Lateral Raise: 3x12-15

Lower B:

Front squat: 3x6-8
DL : 3x5
Leg press: 2-3X10-12
Hamstring leg curl: 2-3X10-12
Leg Extensions: 2-3X10-12
Seated calf: 2-3X10-12
Cable Crunch: 3x10-12

Upper B:

Flat bench: 3-4X6-8
Row: 3-4X6-8
Shoulder press: 2-3X10-12
Pulldown/chin: 2-3X10-12
Triceps/Biceps: 1-2X12-15
Facepull 3x10-12
Lateral Raise 3x12-15

Main goal is to bulk up and gain strength.

I would like to add dips, not sure where to add them.

Also do the above program look any good?

If you guys could make any changes to it i.e drop/add/modify the order of the exercises, please let me know.

Is it too much volume with my modified program?

I will be doing DL and back squats on different days.
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  #2529  
Unread 05-28-2019, 07:40 AM
PyromanXP PyromanXP is offline
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Hi guys, I'm currently doing Chest and quad specialization which is working particularly well, and as I'm becoming bigger, stronger (and fatter) I am planning my next cut, as it make no sense to keep working on a specialization way I'll go back on GBR with reduced volume, I am considering this upper body set up (lot of super sets due to time contraints less than an hour) :
I will do it on a ABA BAB way because I can only workout 3 days a week

Upper
Bench 2-3x6-8

Seal row 2-3x6-8
Ss Inclined flys 1-2x10-12

Ohp 1-2x6-8
Ss Lat Pulldown 1-2x10-12

Lateral raises 1-2x8-12
Ss Facepull 1-2x12-15

Skullcrushers 1-2x12-15
Ss Hammer curl 1-2x12-15

1) would you réorganise everything cause I totally failed thé programmation ?

2) would you remove either Ohp or Lateral raises ?
(if removing Ohp I would probably Ss Lat pull down & Lateral raises.. And dont know where to place Facepull, if removing Lateral raises well I dont know :-))

3) is there any point (if yes which one) on replacing Seal row with Chin ups and Lat Pulldown with Seal row once every two upper body days ?

Thanks
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