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RE: Frankies 3-Day split

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CHTHONIC
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2004/02/17 11:26:31 (permalink)
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RE: Frankies 3-Day split

As i mentioned in Frankies 3 days split, i was going to give this routine a go. Just have a few questions regarding it.

1. Is it advisable to switch the exercises around every other week, so for example on Day 2 (PUSH), switch the ordering of Benching and Military pressing around to allow each exercise to have the benefit of being carried out first from time to time.

2. Due to the fact i've never done Power-Cleans nor Bent Over Rows i've started off on lower weights to get form correct first. Going to keep it like this on new exercises until i nail them, just wondering if that mattered.

3. Is doing Abs once a week enough?

Thanks for your time in advance,
Alex :)
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    Robert
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    RE: RE: Frankies 3-Day split 2004/02/17 12:28:17 (permalink)
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    #1 - doing abs once a weeks is fine, but make sure your exersize seletion is good. just doing situps [even weighted with feet pinned] will not build any real strength in your TVA, mutifidi, lower rectus abdominis and obiliques. i would do hanging leg rasies 2x5-10, side bends 2x5-20 and turkish getups 1x5-10.

    #2 - using light weights to get your form right is the cleverest thing you can do, if only more newbies were like you!!!

    #3 - no i would not personally switch every week, there is no benifit, indeed, it may well be detrimental.

    although i never agree with benching beore shoulder pressing of any kind. shoulders come first in my book. but thats a different story.

    rob
    #2
    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/17 12:54:01 (permalink)
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    Cheers for the input Rob**,

    Does anyone else have any input on the putting shoulders before chest on Frankie NY's 3 day split?

    Alex :)
    #3
    Robert
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    RE: RE: Frankies 3-Day split 2004/02/17 13:14:44 (permalink)
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    who the fcuk is roger?
    rob
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    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/17 13:18:15 (permalink)
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    lmao, Sorry Rob!
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    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/17 17:52:06 (permalink)
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    Oh and another question, On day 2 (Push), what are your views on "Arnolds" as opposed to normal shoulder presses?

    Thanks Alex.
    #6
    IrishRunt
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    RE: RE: Frankies 3-Day split 2004/02/17 18:19:52 (permalink)
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    quote:
    Originally posted by CHTHONIC

    Oh and another question, On day 2 (Push), what are your views on "Arnolds" as opposed to normal shoulder presses?

    Thanks Alex.



    they are probably going to say that it's bad for you. i asked this question a few months ago and most people don't like doing them. they said that it was an unnatural movement. i sometimes do them for form but i like normal shoulder press the best.
    #7
    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/17 20:58:51 (permalink)
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    That's true, it is an unnatural movement, but in the words of Arnie..
    "Maximum rotation through the exercise"
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    TonyStarks
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    RE: RE: Frankies 3-Day split 2004/02/18 12:13:49 (permalink)
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    In answer to your questions...

    Don't train shoulders before you train chest.

    Arnold press is a very (VERY) dangerous exercise IMO.
    #9
    Skrewdriver
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    RE: RE: Frankies 3-Day split 2004/02/18 12:30:13 (permalink)
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    quote:
    Originally posted by TonyStarks

    In answer to your questions...

    Don't train shoulders before you train chest.

    Arnold press is a very (VERY) dangerous exercise IMO.



    Why is Arnold press a dangerous exercise? And what may happen as a result?

    I used to do these years ago.

    #10
    spooky
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    RE: RE: Frankies 3-Day split 2004/02/18 13:22:42 (permalink)
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    I used Arnold press when I first started out, light weight, good form, but still managed to damage my shoulder. Went on to doing straight military press and have had no problems since.
    #11
    Robert
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    RE: RE: Frankies 3-Day split 2004/02/18 13:27:46 (permalink)
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    tony, why not train shoulders before chest?? i would say that a better [IME] day 2 would look like this:

    standing BB/DB shoulders press or handstand pressups
    dips or weighted pushups
    CGbench... thats my preference based on what i have found works. also, i think overhead pressing is more important than benching.
    rob


    Rob,

    You train for strength right?? I am a bodybuilder first and foremost and wouldn't dream of compromising my chest workout by training shoulders beforehand. I can see why a strength focused trainee would want to though.

    As far as shoulder press goes there is absolutely nothing wrong with performing them seated. Again I can see why a strength trainee would always go for the standing option.
    #12
    blacklab
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    RE: RE: Frankies 3-Day split 2004/02/18 14:47:54 (permalink)
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    as someone who has torn his rotator cuff twice in two years (not related to weight training) I can tell you that the "arnold" press is a bad idea. your shoulder joint is not really designed to go through that motion and adding any weight to the mix is a bad idea - especially heavy weight. my advice is not to risk it ... recovering from this kind of injury is no picnic

    quote:
    Originally posted by CHTHONIC

    Oh and another question, On day 2 (Push), what are your views on "Arnolds" as opposed to normal shoulder presses?

    Thanks Alex.

    #13
    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/18 16:52:54 (permalink)
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    Not what i thought would be said at all. Thanks for the advice guys, shall stick to normal military presses, although i find that if i do them standing i concentrate too much on keeping my back straight and keeping general good form and not on pushing as much weight as i possibly can. Thus i do them seated, probably a bad idea as well eh?

    Thanks All, Alex :)
    #14
    Robert
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    RE: RE: Frankies 3-Day split 2004/02/18 16:59:59 (permalink)
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    seated is bad, do them standing.
    rob
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    gazdai
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    RE: RE: Frankies 3-Day split 2004/02/18 18:22:50 (permalink)
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    quote:
    Originally posted by Robert

    seated is bad, do them standing.
    rob



    Why?
    #16
    shreklikedave
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    RE: RE: Frankies 3-Day split 2004/02/19 11:09:15 (permalink)
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    Because you don't involve as many muscles seated
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    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/19 17:19:01 (permalink)
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    You say you don't involve as many muscles....

    However i am following Frankie NY's program, and surely all muscles are targetted throughout the week, although you are only suppose to train any given muscle group once a week... correct?
    #18
    gazdai
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    RE: RE: Frankies 3-Day split 2004/02/19 22:43:40 (permalink)
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    ShrekLD - that's true mate, but I think it's a bit strong to say seated is bad! Back and legs get their dues on their respective days...
    #19
    CHTHONIC
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    RE: RE: Frankies 3-Day split 2004/02/19 22:45:02 (permalink)
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    That's the message i was trying to get across gazdai :)
    #20
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