T Nation

Going Heavy and Then Going Light


#1

Hey, I've wanted to start training each body part twice a week. I wanted to go heavy for the first time and then go light the next. I took a routine I found on the net and switched up some of the exercises and the set/rep schemes. Just wondering if I could get some feedback and critique before I started it - if it's worth starting that is, lol.

Monday

Chest
Incline Bench Press 5 x 5
Dumbbell Bench Press 3 x 5
Decline Dumbbell Press 3 x 5

Shoulders
Barbell Press 5 x 5
Dumbbell Press 3 x 5
Power Clean 3 x 5

Triceps
Close Grip Bench Press 3 x 8
Tricep Pressdown 3 x 8

Tuesday

Legs
Squat 5 x 5
Hack Squat 3 x 5
Lunge 3 x 8
Leg Press 3 x 5

Calves
Standing Calf Raises 3 x 12
Seated Calf Raises 3 x 12

Abs
Hanging Leg Raises 3 x F
Cable Crunches 3 x 12

Wednesday

Back
Deadlift 3 x 5
Pullup 3 x F
Barbell Row 3 x 5

Traps
Dumbbell Shrugs 3 x 10

Biceps
Barbell Curl 3 x 6
DB Hammer Curl 3 x 6

Forearms
Barbell Wrist Curls 3 x 10
Barbell Reverse Wrist Curls 3 x 10

Thursday

Chest
Dumbbell Bench Press 3 x 12
Incline Dumbbell Flys 3 x 12
Cable Crossover 3 x 12

Shoulders
Dumbbell Lateral Raise 3 x 12
Dumbbell Front Raise 3 x 12
Dumbbell Shoulder Press 3 x 12

Triceps
Skull Crushers 3 x 10
Rope Pressdown 3 x 12

Friday

Legs
Front Squat 3 x 10
Sissy Squat 3 x 12
Leg Ext. 3 x 12
Leg Curls 3 x 12

Calves
Seated Calf Raises 3 x 20
Leg Press Calf Raises 3 x 12

Abs
Oblique Crunches 3 x F
Reverse Crunches 3 x F

Saturday

Back
Dumbbell Row 3 x 10
Wide-grip Pulldown 3 x 10
Seated Row 3 x 10

Traps
Barbell Shrugs 3 x 8-10

Biceps
Chin-up 3 x F
Dumbbell Curl 3 x 12

Forearms
Barbell Reverse Wrist Curls 3 x 15


#2

Your idea is good, but maybe volume on heavy days is a bit too much, unless your work to a top set, increasing weight from set to set. Just a few tweaks to your routine: I just made a bigger difference between heavy and ligt days, and changed some exercise according to their "nature" (a BB exercise is meant to be "heavier" than a DB one) or the muscle targeted (seated calf raise work the soleus, which needs higher reps). I changed the days to avoid you doing heavy deadlifts the day after heavy squats...

Monday

Back
Deadlift 3 x 5
Pullup 3 x F
Barbell Row 3 x 5

Traps
Dumbbell Shrugs 3 x 8

Biceps
Barbell Curl 3 x 6
DB Hammer Curl 3 x 6

Forearms
Barbell Wrist Curls 3 x 10
Barbell Reverse Wrist Curls 3 x 10

Tuesday

Chest
Incline Bench Press 5 x 5
Dumbbell Bench Press OR Decline Dumbbell Press 3 x 5

Shoulders
Power Clean and Press 3 x 5 (always do the more explosive or demanind exercise first)
Dumbbell Press, neutral grip (palms facing each other) 3 x 5

Triceps
Close Grip Bench Press 3 x 5
Tricep Pressdown 3 x 8 (if you really want it...)

Wednesday

Legs
Squat 5 x 5
Hack Squat OR Close stance Leg Press 3 x 5
Lunge (long steps) OR Good Morning OR Romanian Deadlift 3 x 8

Calves
Standing Calf Raises 5-8x5

Abs
Hanging Leg Raises 3 x F
Cable Crunches 3 x 5

Thursday

Back
Seated Row 3 x 10
Wide-grip Pulldown 3 x 10
Dumbbell Row 3 x 10

Traps
Haney Shrugs (BB behind the back) 3 x 15-20

Biceps
Chin-up 3 x F : if you can do 15, yes...if not, go with preacher curl
Zotmann Curl 3 x 12

Forearms
Barbell Reverse Wrist Curls 3 x 15

Friday

Chest
Dumbbell Bench Press 3 x 12-15
Incline Dumbbell Flys 3 x 12-15
Cable Crossover 3 x 15-20

Shoulders
Dumbbell Lateral Raise 3 x 12
Dumbbell Bent Over Raise 3 x 12
Dumbbell Shoulder Press 3 x 12

Triceps
Skull Crushers 3 x 10
Rope Pressdown 3 x 12

Saturday

Legs
Front Squat 3 x 15
Sissy Squat 3 x 20
Leg Ext. 3 x 15
Leg Curls 3 x 15

Calves
Seated Calf Raises 3 x 20-25

Abs
Oblique Crunches 3 x F
Reverse Crunches 3 x F

It's a pretty intense program (if you push yourself); don't be afraid of taking a day off in the middle of the week, if you feel beaten up. Hope it helped!


#3

Thanks very much for the input and revisions, can't wait to try this out!


#4

I've been looking for a program like this for a while now and this one looks pretty good, I'm gonna give it a try.


#5

Give it a try and report back.


#6

For all those who can only train x4 a week, here's a program with the same perspective: http://www.T-Nation.com/free_online_article/sports_body_training_performance/blending_size_and_strength_version_20&cr=