|
|
Post by The One on Oct 17, 2009 14:14:44 GMT -5
Also for REP RANGE. How come you suggested, below is a example CHEST REP-RANGE - Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12 Shouldnt it be like - Incline dumbell press...3 x 7-9 - Bench press...3 x 10-12 - Flye...2 x 13-15 Belwo is a example a found Taken from link: forum.bodybuilding.com/showthread.php?t=862130&highlight=power+rep+range+shock&page=2CHEST EXERCISE SETS REPS TEMPO REST Incline Press 3 7-9 2/1/2 3 min Smith Machine Press to Neck 3 10-12 2/1/2 3 min Cable Crossover 2 13-15 2/1/2/1 2min Also do I have to do warmup sets for everybodypart im training. for example my split: sun-chest/bi's 2 sets warm for chest then 2 sets for biceps wed-delts/tri's 2 sets warm for delts then 2 sets for triceps Sorry bout all this but I need to undertsand why some are different. and want my program to be perfect before I start it. thanks for your help Use the 7-9, 10-12, 13-15 format, as this is the newer, revised version of the program. As for warmups, this is more of an individual thing. Warm up as YOU feel necessary before beginning your work sets. For me this usually means about 2-3 warmups before first exercise, maybe one warmup before the second and no warmups before the 3rd (for each bodypart). |
|
|
|
Post by zeebodybuilder on Oct 17, 2009 16:18:47 GMT -5
No, supersets like that will not be good. You need to create supersets that can be done in close proximity. You might be better off using a set-up with more dropsets than supersets. Hi Could you help me create a setup with more drop sets. As I really dont have a clue how to do this on my own. Maybe Hoopie can help. as your are offline right now. |
|
|
|
Post by zeebodybuilder on Oct 17, 2009 16:32:05 GMT -5
WEEK1 POWER
Sat
Legs
EXERCISE SETS REPS TEMPO REST
- Squats... 3 x 4-6 4/0/X 5 min
- Leg press.. 3 x 4-6 4/0/X 5 min
- Single leg extension… 2 x 4-6 4/0/X 5 min
- Lying leg curl... 3 x 4-6 4/0/X 5 min
- Stiff dead lift... 2-3 x 4-6 4/0/X 5 min
Legs
EXERCISE SETS REPS TEMPO REST
2 warm sets on squats
1st set with 60kg 8 reps
2nd set80kg 6 reps
- Squats...
set1=110kg=6 reps
set2 =110kg=5reps took 5 mins rest between each set
set3 =110kg=4reps
Followed the tempo accurately here
- Leg press.. took bout mins rest only, I know should be taking 5mins but was getting late,
set1=2x25kg plates each side 6 reps
set2=2x25kg + 1x20kg plate each side 6 reps
set3=2x25kg + 1x20kg plate each side 4 reps
Followed the tempo accurately here
- Single leg extension…only took bout 2min rest
set1=28kg on rack = 6reps both legs
set2=28kg on rack = 6reps both legs
Followed the tempo accurately here
- Lying leg curl...
Set1=30kg on rack = 6reps
Set2= 30kg on rack = 6reps
Had bout 1.30sec rest the workout seemed to take too long. I missed out set3. As i felt a pull in hamstring.
- Stiff dead lift...
Set1 80kg = 6 reps.
I missed out the set2 and 3 as Gym closed and i was getting late. Never followed the tempo here.
What do you think.. You think workout I did any good. It did feel like I burned my legs out big time.. Cant wait for Chest and Biceps tommarow.. Will update again. Please respond.. and let me know if i mised something out etc.
Thanks
|
|
|
|
Post by Hoopie on Oct 18, 2009 10:25:12 GMT -5
that looks like a good workout ZB. The 5 minutes isnt writen in stone asit my only take you 3 minutes to be ready for the sext set. For me after 3 minutes i feel ready for my next heavy set and start. Sometimes its a little longer but usualy for me its around 3 minutes. So judge this by how you feel. It that respect i also dont go under 3 minutes either during power week. this is just me not everyone else. So judge yourself during power week and if at 3 minutes you feel rested and ready then get r done with anohter set.
How'd you like the tempos?
I'll look at shock week for ya and get back to ya..
|
|
|
|
Post by zeebodybuilder on Oct 19, 2009 8:41:18 GMT -5
that looks like a good workout ZB. The 5 minutes isnt writen in stone asit my only take you 3 minutes to be ready for the sext set. For me after 3 minutes i feel ready for my next heavy set and start. Sometimes its a little longer but usualy for me its around 3 minutes. So judge this by how you feel. It that respect i also dont go under 3 minutes either during power week. this is just me not everyone else. So judge yourself during power week and if at 3 minutes you feel rested and ready then get r done with anohter set. How'd you like the tempos? I'll look at shock week for ya and get back to ya.. Hi please Hopie Help me out with the shock week as its not far away.. Like the admin responded in the above thread I might have to do dropsets rather then super sets as weights are downstairs and achines are upstairs. so that would be pointless as rest would be taken.. I dont know how to set up drop sets.. About power week so far loving the tempo thing.. as Iv never worked with tempo. I feel the muscle really shreeding and tearing away when Im fighting to control the weight down in eccentric movments and then pushing hard as I can on the conccentric. Ver Nice. I feel good,lol Also my replies realy aint getting replied at fast enough HOOPIE HERE. is there anywher Else I could contact you.. As I still have ffew basic and advaned questions.. THANKS FOR ALL YOU HELP.. Fully appreciated.. |
|
|
|
Post by zeebodybuilder on Oct 19, 2009 10:41:39 GMT -5
Also for REP RANGE. How come you suggested, below is a example CHEST REP-RANGE - Incline dumbell press...3 x 6-8 - Bench press...3 x 8-10 - Flye...2 x 10-12 Shouldnt it be like - Incline dumbell press...3 x 7-9 - Bench press...3 x 10-12 - Flye...2 x 13-15 Belwo is a example a found Taken from link: forum.bodybuilding.com/showthread.php?t=862130&highlight=power+rep+range+shock&page=2CHEST EXERCISE SETS REPS TEMPO REST Incline Press 3 7-9 2/1/2 3 min Smith Machine Press to Neck 3 10-12 2/1/2 3 min Cable Crossover 2 13-15 2/1/2/1 2min Also do I have to do warmup sets for everybodypart im training. for example my split: sun-chest/bi's 2 sets warm for chest then 2 sets for biceps wed-delts/tri's 2 sets warm for delts then 2 sets for triceps Sorry bout all this but I need to undertsand why some are different. and want my program to be perfect before I start it. thanks for your help Use the 7-9, 10-12, 13-15 format, as this is the newer, revised version of the program. As for REP RANGE WEEK, if there are 3 exercises like this example below its is easy for me to fit in the reps as, 7-9, 10-12, 13-15 . example CHEST EXERCISE SETS REPS TEMPO REST Incline Press 3 7-9 Smith Machine Press to Neck 3 10-12 Cable Crossover 2 13-15 What bout these below how to I fit the rep range on more then 3 exercises below: Legs - Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff dead lift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 Back -CG weighted chin...2 x 8-10 - WG T-bar row...2 x 8-10 - Dumbbell row...2 x 10-12 - Pullover...2 x 12-15 If you could add the re range on these exercises above for me would be easier for me.. thanks |
|
|
|
Post by Hoopie on Oct 19, 2009 10:49:55 GMT -5
Use the 7-9, 10-12, 13-15 format, as this is the newer, revised version of the program. As for REP RANGE WEEK, if there are 3 exercises like this example below its is easy for me to fit in the reps as, 7-9, 10-12, 13-15 . example CHEST EXERCISE SETS REPS TEMPO REST Incline Press 3 7-9 Smith Machine Press to Neck 3 10-12 Cable Crossover 2 13-15 What bout these below how to I fit the rep range on more then 3 exercises below: Legs - Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff dead lift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 Back -CG weighted chin...2 x 8-10 - WG T-bar row...2 x 8-10 - Dumbbell row...2 x 10-12 - Pullover...2 x 12-15 If you could add the re range on these exercises above for me would be easier for me.. thanks They are already rep ranged for you. Not sure i understand what your asking? |
|
|
|
Post by zeebodybuilder on Oct 19, 2009 11:22:05 GMT -5
As for REP RANGE WEEK, if there are 3 exercises like this example below its is easy for me to fit in the reps as, 7-9, 10-12, 13-15 . example CHEST EXERCISE SETS REPS TEMPO REST Incline Press 3 7-9 Smith Machine Press to Neck 3 10-12 Cable Crossover 2 13-15 What bout these below how to I fit the rep range on more then 3 exercises below: Legs - Leg extension...2 x 8-10 - Hack squat...3 x 10-12 - One legged leg press...3 x 12-15 - Lying leg curl...2 x 6-8 - Stiff dead lift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 Back -CG weighted chin...2 x 8-10 - WG T-bar row...2 x 8-10 - Dumbbell row...2 x 10-12 - Pullover...2 x 12-15 If you could add the re range on these exercises above for me would be easier for me.. thanks They are already rep ranged for you. Not sure i understand what your asking? I was told for rep range week all rep muist be done in , 7-9, 10-12, 13-15 format, as this is the newer, revised version of the program and as you can see those exercises listed above are in, 8-10, 10-12, 12-15, shoud i just change them to this as they are just 1 rep more on each exercise.. look belwo this shoudl be ok.. Legs - Leg extension...2 x 7-9 - Hack squat...3 x 10-12 - One legged leg press...3 x 13-15 what reps shoudl I be using for these 2 below: - Lying leg curl...2 x - Stiff dead lift...2 x - Single leg curl or seated leg curl...1-2 x 13-15 also could you check this if its in the correct rep range Back -CG weighted chin...2 x 7-9 - WG T-bar row...2 x 7-9 - Dumbbell row...2 x 10-12 - Pullover...2 x 13-15 |
|
|
|
Post by Hoopie on Oct 19, 2009 16:18:24 GMT -5
They are already rep ranged for you. Not sure i understand what your asking? I was told for rep range week all rep muist be done in , 7-9, 10-12, 13-15 format, as this is the newer, revised version of the program and as you can see those exercises listed above are in, 8-10, 10-12, 12-15, shoud i just change them to this as they are just 1 rep more on each exercise.. look belwo this shoudl be ok.. Legs - Leg extension...2 x 7-9 - Hack squat...3 x 10-12 - One legged leg press...3 x 13-15 what reps shoudl I be using for these 2 below: - Lying leg curl...2 x7-9- Stiff dead lift...2 x 10-12- Single leg curl or seated leg curl...1-2 x 13-15 also could you check this if its in the correct rep range Back -CG weighted chin...2 x 7-9 - WG T-bar row...2 x 7-9 - Dumbbell row...2 x 10-12 - Pullover...2 x 13-15 |
|
|
|
Post by zeebodybuilder on Oct 21, 2009 11:07:04 GMT -5
that looks like a good workout ZB. The 5 minutes isnt writen in stone asit my only take you 3 minutes to be ready for the sext set. For me after 3 minutes i feel ready for my next heavy set and start. Sometimes its a little longer but usualy for me its around 3 minutes. So judge this by how you feel. It that respect i also dont go under 3 minutes either during power week. this is just me not everyone else. So judge yourself during power week and if at 3 minutes you feel rested and ready then get r done with anohter set. How'd you like the tempos? I'll look at shock week for ya and get back to ya.. Hi please Hopie Help me out with the shock week as its not far away.. Like the admin responded in the above thread I might have to do dropsets rather then super sets as weights are downstairs and achines are upstairs. so that would be pointless as rest would be taken.. I dont know how to set up drop sets.. About power week so far loving the tempo thing.. as Iv never worked with tempo. I feel the muscle really shreeding and tearing away when Im fighting to control the weight down in eccentric movments and then pushing hard as I can on the conccentric. Ver Nice. I feel good,lol Also my replies realy aint getting replied at fast enough HOOPIE HERE. is there anywher Else I could contact you.. As I still have ffew basic and advaned questions.. THANKS FOR ALL YOU HELP.. Fully appreciated.. Hi HOOPIE. Just come back from gym. I finshed my whole week of POWER. DAMN I loved it.. I could really feel muscles working and tearing apart when fighting against the weight in controleed slow 4 secon tempo manner, I seriously love It. cant wait to see how much strength will have increased when I get back on the power week.. Hoopie or Admin if you could look into Shock Weekj for me, and help create / design dropsets like the ADMIN suggested as machine and dumbells are in far arease in my gym.. wich would not be worth doing supersets.. The admin said look into something like DROPSETS. But I dont know anything but how do to it.. Many regards So far very pleased.. P.s I got my ebook delivered and to be honest I found you guys more helpful then the book itself.. If only I could get a refund from,http://www.x-traordinaryworkouts.com/x-traordinaryworkouts/?CFID=8141346&CFTOKEN=89944190 Thank you.. |
|
|
|
Post by zeebodybuilder on Oct 21, 2009 11:54:40 GMT -5
Also for rep range week do the exercises below need to be in any specific order.. example smith fron squats before leg extension and so on .. for every body part.. If yes could you re arrange for whihc exercises i must do first 2nd 3rd and so on for every body part..
Just a thought that came to my mind.. As they say always do compound movements first..
Sat
Legs
- Leg extension...2 x 7-9
- Smith Front squat...3 x 10-12
- One legged leg press...3 x 13-15
- Lying leg curl...2 x7-9
- Stiff dead lift...2 x 10-12
- Single leg curl or seated leg curl...1-2 x 13-15
Sun
Chest
- Incline dumbbell press...3 x 7-9
- Flat Bench press...3 x 10-12
- Flye...2 x 13-15
AND
Bicep
-Alternating dumbbell curl...2 x 7-9
- Cable curl...2 x 10-12
- Concentration curl...1-2 x 13-15
Tuesday
Back
-CG weighted chin...2 x 7-9
- WG T-bar row...2 x 7-9
- Dumbbell row...2 x 10-12
- Pullover...2 x 13-15
------------------------------------------
Wednesday
Deltoids
- Single arm dumbbell press...2 x 7-9
- Bent lateral...2-3 x 10-12
- Cable side lateral...2 x 13-15
And
Triceps
- Weighted dip...3 x 7-9
- Pushdown...2 x 10-12
- Kickback...1-2 x 13-15
|
|
|
|
Post by The One on Oct 21, 2009 14:00:24 GMT -5
Also for rep range week do the exercises below need to be in any specific order.. example smith fron squats before leg extension and so on .. for every body part.. If yes could you re arrange for whihc exercises i must do first 2nd 3rd and so on for every body part.. Just a thought that came to my mind.. As they say always do compound movements first.. Sat Legs - Leg extension...2 x 7-9 - Smith Front squat...3 x 10-12 - One legged leg press...3 x 13-15 - Lying leg curl...2 x7-9 - Stiff dead lift...2 x 10-12 - Single leg curl or seated leg curl...1-2 x 13-15 Sun Chest - Incline dumbbell press...3 x 7-9 - Flat Bench press...3 x 10-12 - Flye...2 x 13-15 AND Bicep -Alternating dumbbell curl...2 x 7-9 - Cable curl...2 x 10-12 - Concentration curl...1-2 x 13-15 Tuesday Back -CG weighted chin...2 x 7-9 - WG T-bar row...2 x 7-9 - Dumbbell row...2 x 10-12 - Pullover...2 x 13-15 ------------------------------------------ Wednesday Deltoids - Single arm dumbbell press...2 x 7-9 - Bent lateral...2-3 x 10-12 - Cable side lateral...2 x 13-15 And Triceps - Weighted dip...3 x 7-9 - Pushdown...2 x 10-12 - Kickback...1-2 x 13-15 Yes, you can play with the order of the movements, but do not get stuck to the idea that compounds should ALWAYS come before isolation exercises! Sometimes pre-exhausting the muscle is an excellent strategy. But most of all "variation" is the best plan! |
|
|
|
Post by zeebodybuilder on Oct 22, 2009 9:08:48 GMT -5
Yes, you can play with the order of the movements, but do not get stuck to the idea that compounds should ALWAYS come before isolation exercises! Sometimes pre-exhausting the muscle is an excellent strategy. But most of all "variation" is the best plan! Does that mean I should just leave exercises as they are? Also do you mean by variation.. |
|
|
|
Post by Hoopie on Oct 24, 2009 3:43:41 GMT -5
ZB looking over shock week are there any workouts that you can do that dont need rearranged to drop sets?
|
|
|
|
Post by zeebodybuilder on Oct 24, 2009 8:24:50 GMT -5
ZB looking over shock week are there any workouts that you can do that dont need rearranged to drop sets? Im not sure what you mean above?? could you giva a example or something.. |
|
