EPTTeamliquid Health and Fitness Initiative for 2014 - Page 140
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IgnE
United States7681 Posts
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Velocirapture
United States983 Posts
Day 1: Chest/Tricep Flat Bench Press Dips Cable Fly Tricep Pulldown Incline Press Push Ups Day 2: Shoulder/Bicep Overhead Press Chin Ups Reverse Cable Fly Two Way Shoulders (front/side) Shrugs Cable Row Bicep Curls Day 3: Legs/Core Squats Calf Raises Leg Raises Lunges Planks I have had really great results from this routine but I realize I have been neglecting dead lifts. Even though I hate doing them I recognize their importance and am looking to add a fourth day to my routine for back. I guess my reason for posting is to see how you guys would design a back day for me in the context of my other workouts. Even just examples of other good exercises to supplement dead lifts would be nice. | ||
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IgnE
United States7681 Posts
3 day schedule that's more balanced: Day 1 - bench press dips flyes overhead pres tricep pulldown Day 2 - deadlift/bentover rows alternating every week chin ups t-bar row lat pulldowns or cable rows bicep curls Day 3 - squats glute-ham raises or hip thrusts lunges calves planks | ||
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GoTuNk!
Chile4591 Posts
BP 135x2x2, 145x2x2(PR), 155x1 Man I'm good at benching. Klokov press is also an incredible assistance exercise for it; teaches to drive with the lats, and develops the brachialis which supposedly helps keep better control of the bar (common wisdom is that the bicep assists on the bench, but the brachialis is the muscle below). After raising both my OHP and klokov press my triceps look like snakes :D | ||
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Velocirapture
United States983 Posts
On October 11 2014 10:00 IgnE wrote: So you do 6 pressing exercises and only chin ups, cable rows, and reverse flyes for pulling? You do squats and leg raises and don't do any hamstring or glute exercises? You are fucking yourself over man. Where is the balance? 3 day schedule that's more balanced: Day 1 - bench press dips flyes overhead pres tricep pulldown Day 2 - deadlift/bentover rows alternating every week chin ups t-bar row lat pulldowns or cable rows bicep curls Day 3 - squats glute-ham raises or hip thrusts lunges calves planks I just wish people would read what I asked for :/ Your posted routine is very similar to what I already do although a hamstring exercise may be nice. I cant say much about glute exercises other than it feels like it would hurt to sit down after I finish lunges lol. Aside from that I didn't ask for a critique of my three day routine, i asked for a back routine I could work into a fourth day. Deadlifts would already be another pull exercise and rows can also be worked into a back day. Please try to focus and finish reading my post before responding next time. | ||
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IgnE
United States7681 Posts
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Velocirapture
United States983 Posts
On October 11 2014 12:18 IgnE wrote: I read what you wrote. I just don't think you will do a 4 day routine. If you just want to add a back day then add a back day. It's not that hard. Choose some exercises and do them. You have absolutely zero context from which to make this judgement. I'm sorry I called you out on not reading and I'm sad you feel the need to lie now because you were wrong. Anyways, I asked for help because this is a forum where people are experienced with a very wide variety of exercises and I thought I could benefit from that wisdom. If you feel no desire to be helpful or have no insights then I will just ignore you and move on. Good luck with whatever. | ||
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JinDesu
United States3990 Posts
For back exercises: Lat pulldowns Seated Rows Straight arm pulldowns Bent over single arm dumb-bell rows (make sure to fully activate the lats by squeezing the shoulder blades back) Pullups Bent over barbell rows (same as the dumb-bell, but now you can squeeze the blades together) Bent over reverse flys Listed in major-minor-major, etc. | ||
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IgnE
United States7681 Posts
On October 11 2014 12:33 JinDesu wrote: Igne - he specifically titles the three days as chest/tricep, bicep/shoulder, and legs/core, and asks for back exercises - hence the lack of pulls. For back exercises: Lat pulldowns Seated Rows Straight arm pulldowns Bent over single arm dumb-bell rows (make sure to fully activate the lats by squeezing the shoulder blades back) Pullups Bent over barbell rows (same as the dumb-bell, but now you can squeeze the blades together) Bent over reverse flys Listed in major-minor-major, etc. Yeah and he says he's been making good progress on this awesome split with no back. Plenty of context in that post to determine that he's an amateur lifter who has no idea what he's doing. I tried to balance out his program with a 3-day sustainable split and he get's upset. Adding a 4th day with deadlifts onto a noob lifting schedule is just a bad idea and asking for non-compliance. If he wants some real advice he should cut his bench pressing in half and add twice as many back exercises. | ||
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pajoondies
United States316 Posts
On October 11 2014 12:48 IgnE wrote: Yeah and he says he's been making good progress on this awesome split with no back. Plenty of context in that post to determine that he's an amateur lifter who has no idea what he's doing. I tried to balance out his program with a 3-day sustainable split and he get's upset. Adding a 4th day with deadlifts onto a noob lifting schedule is just a bad idea and asking for non-compliance. If he wants some real advice he should cut his bench pressing in half and add twice as many back exercises. Igne is right fellas, sorry that you feel offended Velocirapture but you absolutely need better balance. Doing twice as much back work as compared to pressing work, as Igne suggested, is a fantastic way to ensure balance and prevent overuse injuries that will inevitably happen if you stick to that plan you posted originally. | ||
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Velocirapture
United States983 Posts
On October 11 2014 13:25 pajoondies wrote: Igne is right fellas, sorry that you feel offended Velocirapture but you absolutely need better balance. Doing twice as much back work as compared to pressing work, as Igne suggested, is a fantastic way to ensure balance and prevent overuse injuries that will inevitably happen if you stick to that plan you posted originally. Im not offended lol. I called him on a lie, that's all. I never asked for a critique and any suggestion that I do more back work is redundant since I am asking for advice on asking for advice on a plan to dedicate over 25% of my workout entirely to back while I do half a day on chest. Sounds like I was already following your advice before you gave it. Like i said, I wish people would read. Thank you JinDesu for helping, I am looking up videos one em now. Also thank you to JinDesu for actually helping, I will look up those suggestions | ||
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GoTuNk!
Chile4591 Posts
On October 11 2014 13:34 Velocirapture wrote: Im not offended lol. I called him on a lie, that's all. I never asked for a critique and any suggestion that I do more back work is redundant since I am asking for advice on asking for advice on a plan to dedicate over 25% of my workout entirely to back while I do half a day on chest. Sounds like I was already following your advice before you gave it. Like i said, I wish people would read. Thank you JinDesu for helping, I am looking up videos one em now. Also thank you to JinDesu for actually helping, I will look up those suggestions How much do you bench/squat/deadlift? Before doing a split routine it might be beneficial to just focus on the basics a bit more if you are not strong enough. | ||
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IgnE
United States7681 Posts
On October 11 2014 09:46 Velocirapture wrote: My history with going to the gym has been off and on Currently I go 3x a week and my routine is something like this (I mix it up sometimes Proceed to list routine with twice as many chest exercises as back, and only chinups as a really serious back exercise. Include the fact that you mix it up sometimes, which probably means that you do more chest/biceps if those exercises you don't like doing require waiting or you don't feel it or maybe you just decided to skip the gym today. On October 11 2014 09:46 Velocirapture wrote: I realize I have been neglecting dead lifts. [. . .] though I hate doing them I guess my reason for posting is to see how you guys would design a back day for me in the context of my other workouts. I wouldn't design a back day. I would change your current 3 day routine to include more back and deads every other week. I am betting you haven't deadlifted 315 and bench less than 225. I would use a routine that maximizes your compliance with a 3x a week routine with a dedicated pulling day. | ||
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pajoondies
United States316 Posts
On October 11 2014 14:10 IgnE wrote: Proceed to list routine with twice as many chest exercises as back, and only chinups as a really serious back exercise. Include the fact that you mix it up sometimes, which probably means that you do more chest/biceps if those exercises you don't like doing require waiting or you don't feel it or maybe you just decided to skip the gym today. I wouldn't design a back day. I would change your current 3 day routine to include more back and deads every other week. I am betting you haven't deadlifted 315 and bench less than 225. I would use a routine that maximizes your compliance with a 3x a week routine with a dedicated pulling day. good advice again but seems like he won't be listening =\ guy we're looking at your program and telling you that a single back day isn't going to offset two dedicated pressing days. Even if going about it the way you want to leads to progress, you've got a couple of dudes telling you that there's a better and faster way to make progress if you just balance out your program. Good luck dawg, hope you reach your goals. | ||
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Velocirapture
United States983 Posts
On October 11 2014 14:10 IgnE wrote: Proceed to list routine with twice as many chest exercises as back, and only chinups as a really serious back exercise. Include the fact that you mix it up sometimes, which probably means that you do more chest/biceps if those exercises you don't like doing require waiting or you don't feel it or maybe you just decided to skip the gym today. I wouldn't design a back day. I would change your current 3 day routine to include more back and deads every other week. I am betting you haven't deadlifted 315 and bench less than 225. I would use a routine that maximizes your compliance with a 3x a week routine with a dedicated pulling day. This is going to be the last time I respond to you because I have not even been talking to you and you still keep posting things aimed at me. When I say my history going to the gym has been off and on I am talking about over my lifetime. You, again, make baseless assumptions about my gym attendance and improvisation and now you pull quotes from my post completely out of context like you work for a grocery aisle tabloid. You have no idea what my lifts look like in terms of sets, reps or weight specifically because it is not relevant to the question I asked. I never asked for your advice on my split. I have my own ideas about how to progress from my own reading, advice from fitness professionals and research on the subject. I came onto this sub-forum because when I look up what to do on back day I get so many routines I could do a different one every week for the rest of my life. I was hoping to come away from this with 3-5 tried and tested back day routines that I could try to help me narrow it down. I guess it is not possible to ask for help without people trying to foist their own exercise ideology on you. This is the last time I will ever visit this sub-forum so bash me all you want. Again thank you to the one person who respected my question enough to try and answer it. I'm off to the gym. | ||
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Najda
United States3765 Posts
On October 11 2014 14:49 Velocirapture wrote: This is going to be the last time I respond to you because I have not even been talking to you and you still keep posting things aimed at me. When I say my history going to the gym has been off and on I am talking about over my lifetime. You, again, make baseless assumptions about my gym attendance and improvisation and now you pull quotes from my post completely out of context like you work for a grocery aisle tabloid. You have no idea what my lifts look like in terms of sets, reps or weight specifically because it is not relevant to the question I asked. I never asked for your advice on my split. I have my own ideas about how to progress from my own reading, advice from fitness professionals and research on the subject. I came onto this sub-forum because when I look up what to do on back day I get so many routines I could do a different one every week for the rest of my life. I was hoping to come away from this with 3-5 tried and tested back day routines that I could try to help me narrow it down. I guess it is not possible to ask for help without people trying to foist their own exercise ideology on you. This is the last time I will ever visit this sub-forum so bash me all you want. Again thank you to the one person who respected my question enough to try and answer it. I'm off to the gym. If you didn't want feedback on your routine, why did you post it? It sounds to me like you already had one specific answer in mind and just reject everything else. I don't do body part splits but I can tell you without looking that almost every program you look at will start with compound movements with low reps and then move into high reps with more isolated movements. The variation will come with the specific exercises, and that mostly just comes down to preference. Like others were saying though, your split lacks balance and focuses too much on the big aesthetic muscles. | ||
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ShadeR
Australia7535 Posts
On October 11 2014 09:46 Velocirapture wrote: Okay so Ill just post here for advice. My history with going to the gym has been off and on but I think I am finally in the groove and enjoy getting into the routine. Currently I go 3x a week and my routine is something like this (I mix it up sometimes depending on how busy the place is). Day 1: Chest/Tricep Flat Bench Press Dips Cable Fly Tricep Pulldown Incline Press Push Ups Day 2: Shoulder/Bicep Overhead Press Chin Ups Reverse Cable Fly Two Way Shoulders (front/side) Shrugs Cable Row Bicep Curls Day 3: Legs/Core Squats Calf Raises Leg Raises Lunges Planks I have had really great results from this routine but I realize I have been neglecting dead lifts. Even though I hate doing them I recognize their importance and am looking to add a fourth day to my routine for back. I guess my reason for posting is to see how you guys would design a back day for me in the context of my other workouts. Even just examples of other good exercises to supplement dead lifts would be nice. Consider taking your pulls from day2 (chinups and cables rows) and pasting them into day4 as accessories after deadlifts. "Two Way Shoulders (front/side)" do you mean something like db raises? If so maybe skip the front raises, your anterior delts are being blasted on day1 along with ohp and have enough volume. That said these are brosplits, so unless you've got a hookup on some trenbolone, this isn't the best way to go about getting stronger and putting on mass. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
- 4 sets DB rows 6-8 reps - 4 sets chinups/lat pulldowns 8-12 reps - 4 sets cable rows 8-12 reps - 4 sets DB shrugs 15-20 reps Do it twice a week for optimum growth. It sounds like you have your head up your ass though and tell IgnE off for making generalisations on your current split. Thing is, that almost nobody that is strong on either bench, squat or deadlift neglects back nearly as much as you do. The odds of you being a strong lifter with a routine like that are almost zero, because most people either learn to do better or never get strong. Besides, you workout 3x a week which is also an indicator that you are a novice lifter. If you are not weak a) please post videos of your benching/squatting decent weight and b) understand that these generalisations work for 99% of similar posts and it's not feasible to make an exception in the 1-in-a-100 chance that we might be wrong. | ||
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Catch]22
Sweden2683 Posts
On October 11 2014 08:27 IgnE wrote: Why are you dieting anyway? How much do you weigh? I used to weigh 86 kgs at 170cm, I'm now down to 78, but I think I went too fast, been feeling like shit lately, headaches, no focus, trouble sleeping etc. Trying to get rid of my man-tits. I also lift weights and run, and stopped drinking 3 cans of coke every day. Cant even stand coke anymore now that I'm "off" it. I'll try slowly increasing my calories to see if I hit a good spot, maybe some shakes or some nuts or something would be a nice start? Thx for the advice guys | ||
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Birdie
New Zealand4438 Posts
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