[quote]MJ - Cartwright wrote:
Paul. You may feel its too much volume, but this program has worked wonders for me.
You have to bear in mind the human body only adapt’s when presented with sufficient stresses, also I used to train with more exercise’s than this.
There is logic to my plan. In that each exercise is selected to target a specific area of a muscle/muscle group, for example.
*Pull Ups - Using a slightly wider than shoulder width grip, this targets the upper lat fibres and help expand the shoulder girdle.
*Bent Over Rows - Using an overhand grip, drawing in to the navel, targeting the mid lat and creating thickness in the lats, Rhomboids, Lower Trap’s & Teres Major/Minor.
*One Arm Rows - Using the hammer grip, Drawing in to the hip, thus targeting the lower lat, also this exercise stretches the lat, which reacts better to being pre-stretched.
*Lat Pulldowns - Only Use these to completely fry the upper fibres of the lats, where I use the widest grip possible, pulling down to the front, 1.5" from the chest.
*Seated Cable Rows - Due to the Scapular Retraction, the Lower Traps, Rhomboids and Lats are worked, which as with pulldowns I use to toast the back.
*Inverted Rows - Personally think that everyone should include these as they work the entire back region, besides after the workout I can usually only knock out 4/5 per set.
So hopefully you can understand my thinking.
Thanks for the response Paul.
Fitness Instructor and Strength Coach
Pontypridd South Wales[/quote]
Program looks good, if you respond well to high reps/volume. More a slow twitch type a guy hey. Bet you glad you found what works for you 100%. Still, your body would love a lower volume routine every 4-6 weeks,even if the reps are a bit higher for you(6-8 or 8-10).
Personally anything above 8 reps for me is a bit of a waste for me for the primary and secondary moves. Isolation may be a bit higher…I have recently found that I make better progress under this rep range and my accumulation phase will be made up of reps no higher than this.