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underworked

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rutter
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2004/01/09 08:29:29 (permalink)

underworked

was recommended this by pike man and tried it for the first time this week and felt i could do with another lift on each day. only took 30 mins (3x8 on each for first 3 months then 5x5). any recommendations for another or should i just stick with this?


Vertical Push/Pull (Deadlift variant, shoulder press variant, pullup variant)

Sumo Deadlifts 5x5
Push Press 5x5
Pullups 5x5

Day 2 Quads, Horizontal Push/Pull (squat variant, chest press variant, row variant)
Front Squats 5x5
DB Bench Press 5x5
One Arm Row 5x5

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#1

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    rogerthedog
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    RE: underworked 2004/01/09 09:24:57 (permalink)
    Since PikeMan recommended it I would suggest you ask him about your concerns directly.
    I recently switched over to a 'briefer' training regime. It did take some getting used to and felt like I should be doing more. Perhaps you just need to give it a few months to see how it goes.
    Does look like you're training lats on each session though. Seems slightly odd to me.
    #2
    rutter
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    RE: underworked 2004/01/09 09:29:55 (permalink)
    what would you recommend roger?
    #3
    rogerthedog
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    RE: underworked 2004/01/09 10:22:20 (permalink)
    What are you trying to achieve?
    #4
    rutter
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    RE: underworked 2004/01/09 10:35:55 (permalink)
    size not strength but can only go twice/week.diet good though.
    #5
    rogerthedog
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    RE: underworked 2004/01/09 12:26:29 (permalink)
    Crikey.
    You're sure you can't do 3 days?

    I'd pobably start with something like (and I'm not saying that PikeMan's routine is no good):

    Legs, chest and tris
    Squats
    Leg curl
    Calf raises
    Bench press
    Dips

    Back shoulders and bis
    Dead lift
    Pull ups
    Military press
    Bicep curl

    and I'd probably do 2 or 3 sets of 6 for most exercises.

    #6
    rutter
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    RE: underworked 2004/01/09 12:59:28 (permalink)
    cheers for your efforts guys.basically cos i work shifts which vary eack week i can guarantee to get to the gym twice but some weeks if could be three.here in lies the problem of finding a split/full body routine.all suggestions most appreciated.
    #7
    Skrewdriver
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    RE: underworked 2004/01/09 15:20:04 (permalink)
    Regarding Roger's suggestion, as i'm sure Roger's aware, benching is going to be tough after a squatting etc. How much energy are you gonna have left? Not as much as you would have in any case. And that's before you've hung some weight round your waist, staring down at those parallel bars.

    How about doing a three day split, but STILL going to the gym twice a week? This will obviously leave a longer period between exercising the same bodypart, but if you use big compounds they'll be some crossover nevertheless. At least some bodyparts wont suffer because they're always being worked when you're half fatigued?

    Do one of the 'big three' in each session (bench, squat, deadlift) and if you feel it's been too long between benching (for example), then couldn't you just chuck some plates in a racksack and perform pressups at home or something?
    #8
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