4 Day, Hitting body Twice a Week.

S

spearman

New Member
Ok dudes, need some advice.

I can train for 30mins only mon to fri, so i train mon, tue, thur,fri. This is my new routine i am going to use. Can you please comment on what you think about it. I was using something very similar last cycle and was gaining, but got sick right at the end of the 5's. My last cycle was 12 weeks, think i was just burned out at the end.

I'm 26, been lifting for 5 years.

Mon - Squat
Pull Down
Ez Curl
Calve Raise

Tues - Flat Bench Press
Dumbbell Shoulder Press
Narrow Grip BP
Abs Work

Wed - Rest

Thurs - Leg Press
Dead Lift
Ez Curl
Calve Raise

Fri - Flat Bench Press
Dumbbell Shoulder Press
Narrow Grip BP
Abs Work

Sat & Sun - Rest

I do a 10 week cycle consisting of

2 weeks of 15's, 1 set
4 weeks of 10's 2 set first week, then 1 set other 3.
4 weeks of 5's 2 set first 2 weeks, then 1 set other 2.

Thanks for all the advice.

S
 
Dude, that program would prob take me too long to complete in 30 mins i have ED.

Could some one please give some advice?

S
 
''My last cycle was 12 weeks, think i was just burned out at the end.''

You were avoiding failure yes? Maybe it was just cause after 12 weeks you needed a SD!

''Dude, that program would prob take me too long to complete in 30 mins i have ED.''

I dont know what ED is......


Id split it Mon upper body
Tues lower body etc

upper body

Mil press
pullups
bench
rows

lower body
squat/ deadlift
calf raise

Happy lifting
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Or if you really really
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strapped for time

upper body A incline press, pull ups
upper body B dips, rows

Clusetering to 15 reps for the whole cycle
 
<div>
(spearman @ Dec. 12 2006,06:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Dude, that program would prob take me too long to complete in 30 mins i have ED.

Could some one please give some advice?

S</div>
You guys kill me talking about not having enough time.

With all do respect if you go to the gym and just workout you should have plenty of time. I like a 1 minute rest period between sets b/c it keeps your heart rate up and has some cardio benefits, but I for you I will not recommend that instead lets look at 1.5 mins between sets.

Okay

5 sets for Chest
5 sets for Back
3 additional sets for maybe one for shoulders and 2 for arms (bicep and triceps)

That puts your time looking like this.

13 sets at 1.5 mins = 19.5 minutes
Lets say each set takes you 30 seconds to complete (TUT) that = 6.5 minutes

A total of 26 minutes. You could superset and get out faster, however it might would cause you to reduce load which is a bad thing.

So to recap 26 mins per workout 4 workouts a weak...oh what the hell lets round it up to 30 mins each session.

So you are working out 2 hour a week.

There is 168 hours in a week?

2 hour a week is less than 2 % of your free time?

Thats a pretty efficient workout if you ask me?
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Good luck and don't forget to eat!!!
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Oh yeah...don't forget to set aside a 1/2 hour or hour a day of your paycheck for retirement!

You will be surprised what it will do for you in a mutual fund!!!

Sorry couldn't resist with all this numbers talk! ( I am a financial advisor
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)
 
Less can certainly be more but this program is so abbreviated it is hardly worth driving to the gym for. It takes you 30 minutes to do 1 to 2 sets of 4 exercises? With 2 hours per week to work out, you should be doing about 40 sets in total (excluding Abs). Your program goes from 14 sets (excluding abs) to a maximim of 28 sets.


Also:

Change flat bench to incline bench and add or alternate with dips.

Add some shrugs twice per week.

Why just 1 day of lat pull downs? The lats are one of the largest muscles and should be worked hard. Change to Chin ups/Pull ups and add a row. You're working your calves more than your lats.

Alternate you bi and tri's with different exercises instead of doing just the same thing. Little muscles like variety. Also, you're working arms more than lats.

Hint:You can occasionally add in drop sets to increase TUT without extending your time in the gym. Perhaps on your Friday workouts. You don't want to do them too often.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You were avoiding failure yes? Maybe it was just cause after 12 weeks you needed a SD!</div>

Was just approaching my 5RM so was nearing failure.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I dont know what ED is......</div>


ED means every day.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It takes you 30 minutes to do 1 to 2 sets of 4 exercises? With 2 hours per week to work out, you should be doing about 40 sets in total (excluding Abs). Your program goes from 14 sets (excluding abs) to a maximim of 28 sets.
</div>

Those are only work sets, i take 2 set to warm up for 10's, and 3 to 4 sets to warm up for 5's.

Aslo OandG my whole body is hit twice a week and i dont do shrugs as i feel deads work my traps enough.

Anymore thoughts?

S
 
You should not be resting long if its a warm up set!

So add 5 mins to my time.

And there you go.

If this is not do able and I think it is then you either have to do less sets or or neglect some bodyparts and thats not smart!

maybe do just 2 work sets each per muscle group.
Although I dont think that is enough volume to elicit growth for the &quot;right now&quot; training effect on just 2 days a week, IMO&gt;
 
Your saying thats not enough voulume, but i know my recovery abilities. If i added more volume ie more sets, then i would have to reduce the amount of exercises used or i would overtrain quickly and i'm only using 4 per session, so i dont think thats a good idea..........or is it?

Say i use 2 works sets for all, thats 4 sets per body part per week, so at 4 excerise's per session that works out at 32 &quot;work&quot; sets per week.

S
 
Try it and see.

That the only way to know for sure.

I am going to give you the same answer anyone esle here in the forum is going to tell you about volume.

And that answer is do as much as you can without it hindering your recovery and frequency training as well as the amount of weight (load) that you can use.

If those 3 area start to dwindle cut back...if you feel you can do more...do more.
 
Thanks bud.

I have a question about reps and volume. If i want to add more sets. Lets just say i do 3 sets for example in 5's. In my first week of 5's i should be able to get all 5 reps, in all 3 sets without hitting failure ie 5x5x5, but as the weight increases, it becomes impossible to get all 5 on each set. So what is the best way to keep progressing, do i still keeping added weight as long as i can hit my target of 5 for the first set ie 5x4x3 without hitting failure?

S
 
You can along fine clustering to 15 reps the entire cycle.

As long as you get your 15 reps in it doesn't matter if you do 3 sets of 5 or 15 sets of 1. Its all about load and time under tension.

Id split it Mon upper body
Tues lower body etc

upper body

Mil press
pullups
bench
rows

lower body
squat/ deadlift
calf raise

This is an awesome routine.
 
<div>
(style @ Dec. 13 2006,08:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You can along fine clustering to 15 reps the entire cycle.

As long as you get your 15 reps in it doesn't matter if you do 3 sets of 5 or 15 sets of 1. Its all about load and time under tension.

Id split it Mon upper body
             Tues lower body etc

upper body

Mil press
pullups
bench
rows

lower body
squat/ deadlift
calf raise

This is an awesome routine.</div>
Thanks style, would i still cluster on the 10's ie 1 set 10, then 1 set of 5? or just as many as it takes to get 15 ie set of 8 then set of 7? or 6,4,3,2 etc?

Also, i take it it shouldn't be hitting failure?

S
 
You can cluster on the tens if you want, look at the sticky 'no. of sets' the point of clustering is based on the presumption that

a you don't need that much volume if your training high frequency
b you want to keep time under tension reasonably high during the 5's

for example if you stuck with 2 sets the whole cycle you would only be doing 10 reps in during the 5's, which would probably be too little to get maximum hypertrophy. So yes you could cluster during the 10's 10 then 15 but you could equally do two sets of 10. In my interpretation of clustering it doesn't matter that the level of work done is constant as long as the load is increasing and we have adequate time under tension .

Yes you should be avoiding failure.
 
Ok revised rountine.

Mon - Lower Bod
Tue - Upper Bod

Mon:

Squat
Calve Raise

Tues:

Flat Bench Press
Pull Up
Dumbbell Shoulder Press

Thurs:

Dead Lift or Leg press (unsure)
Calve Rasie

Fri:

Dips
BB Row
Dumbbell Shoulder Press

Wks 1 &amp; 2 (2weeks) 15's - 1 Set
Wks 3 to 6 (4 weeks) 10's 2 sets or cluster to 20
Wks 7 to 10 (4 weeks) 5's 3 sets or cluster to 15

Does that look better?

S
 
O&amp;G does drop sets sometimes to keep his TUT sufficient.

I too am considering going back to this, however for me it's always the case of making sure I don't do too much.
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Assuming one is healthy, I believe that the amount of warm up necessary is greatly over rated. I do Pull ups, Push ups and Squats. One set at bodyweight. 15 to 20 reps. One or two sets warm up on each exercise is unnecessary unless you are going for a max lift or going to complete failure. If you are using submaximal weights as in HST, the additional warm up sets merely burn some calories. There is little added protection from injury. Typically injuries come from a combination of poor form and too much weight. Turn the warm up sets into worksets and grow faster.
 
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