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#1
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![]() Quote:
I have poor recovery so I can't do a 4 days a week routine so I will be doing a 3 days a week routine (altered generic bulk type workout ABA BAB). I will be doing all exercises 3x8-10 keeping the same weight each set. I will progress the weights when I can do all 3 sets with 10 reps. I will do this workout cycle for 6 weeks (2 weeks submax runup and 4 weeks of heavy lifting). I am doing 3x8-10 because of my previous injuries and surgeries and I don't want to risk getting hurt with a lower rep range. Day 1 Upper 1. Flat dumbbell bench press 2. Neutral grip seated machine rows 3. Seated dumbbell shoulder press 4. Wide grip lat pulldowns to the front Day 2 Lower 1. Sled hack squat machine 2. Lying leg curls 3. Standing calve raises 4. Seated crunch machine After this workout cycle gets completed, I will than do this next workout cycle for 6 weeks (again, 2 weeks submax runup and 4 weeks of heavy lifting): Day 1 Upper 1. Flat dumbbell bench press 2. Neutral grip seated machine rows 3. Low incline dumbbell bench press 4. Wide grip lat pulldowns to the front 5. Seated dumbbell lateral raises *The reason I added seated dumbbell lateral raises is because I have dropped seated dumbbell shoulder press in this workout and added low incline dumbbell bench press, therefore I needed something that really hits the side delts. Day 2 Lower (this lower day is same as the lower day in the first cycle) 1. Sled hack squat machine 2. Lying leg curls 3. Standing calve raises 4. Seated crunch machine The reason I didn't include any direct arm training is for a few reasons: 1. I feel my arms get worked enough by doing the compound pushes and pulls. By the time I get done with those, my arms are so pumped where direct arm training is useless. 2. After doing the compound pushes and pulls, not only do I feel that direct arm training is useless...I feel it can be detrimental. When I do direct arm training after compounds, if I try to do tris or bis, my elbows get fried beyond belief. 3. Not to be funny, but my arms are probably my best body part. I don't need extra work on them. The reason my lower day looks so limited is because I can't do certain exercises due to old injuries (SLDL, back squats, front squats, deads, etc.). Plus, my gym doesn't have a leg press machine, a seated calve machine, or a seated leg curl machine. So what do you think Lyle? Is this an improvement (even to the point where you would say this is a good routine? LOL) Last edited by Vic Mackey : 03-23-2010 at 10:30 AM. |
#2
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![]() I think you should just do the generic bulk on an ABA frequency and stop trying to reinvent the wheel.
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#3
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Last edited by Vic Mackey : 03-23-2010 at 10:34 AM. |
#4
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![]() I'm a little confused by your last comment Lyle. What do you feel is wrong with the routine I posted? I would gladly accept your suggestions. And as I stated above, I AM doing it on an ABA frequency.
I don't mean to be a pain Lyle. I'm here to learn. |
#5
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![]() I took your advice, Vic, and a burned the Serbian's money.
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#6
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![]() I think you meant 'the Armenians money'. And Vic didn't advise that, he was against it. You're obviously not a true fan of the show.
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#7
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![]() Quote:
I'm guessing that's what he's saying. Here's answering your question with another question: Why are you trying to reinvent the wheel instead of just following Lyle's basic structure? Even if you swap out an exercise here or there based on preference, the basic structure works. |
#8
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Last edited by mrlakramondas : 03-23-2010 at 03:25 PM. |
#9
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If I were to just stick with the seated dumbbell shoulder press (with elbows flared out) on upper body workout cycle 1, would that be enough for my side delts? On the flip side if I were to just stick with seated dumbbell lateral raises on upper body workout cycle 2, would that be enough for my side delts? Last edited by Vic Mackey : 03-23-2010 at 06:05 PM. |
#10
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![]() Vic(Jim),
Please...for God's sake...just do Lyle's Generic Bulk, swap out exercises as needed. Your gonna get flamed so bad here that you may literally burst into flames in front of your monitor if you keep this up. I was a HUGE over-analyzer myself in the past(and still am at times), so I get where you're coming from. Once I let go of that and just DID the routine, I progressed and made gains. TRUST what "The Man" has laid out. Here's the formula...Generic Bulk, get your food in check(huge for you), progress. Now go put time into it, stop jumping in and out of routines, and trying to create the "perfect workout". Not trying to slam you, you know you're my man, kid, but if you keep up the "hey Lyle, whaddaya think of this one" stuff, you're gonna get hammered here. You're a smart guy, and pretty knowledgable. Keep reading, learning, and ACCEPT the advice that is given to you. Once you do that, I have no doubt that you will get where you want to be ![]() ![]() |
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