[quote]natefisher wrote:
[quote]Christian Thibaudeau wrote:
[quote]natefisher wrote:
[quote]Christian Thibaudeau wrote:
[quote]unimog416 wrote:
Coach -
Due to work and family I can only work out M,T,TH,F in the gym. I can do cardio other days.
Would I be better to modify I Bodybuilder by dropping out Wednesday or to Modify Mechanical Drop?
I think I would do that modification by dropping the off day on day 5 and moving day 6 to day 5.
Going to start new program on Monday, your thoughts and time are greatly appreciated.
Unimog416[/quote]
I’d recommend a variation of the method I’m using now.
DAY 1 - PUSH
A. Top half bench press from pins
Ramping sets of 3 reps
B. Push press
Ramping sets of 5 reps
C Incline bench or DB press
Ramping sets of 5 reps
D1. Push press using 70% of the top reached on B.
Max reps
D2. Dips bodyweight only
Max reps
D3. DB lateral raises
Max reps with a weight you can do 8-12 times
D4. DB shoulder press
Max reps with the same weight as in D3.
D5. Push ups
Max reps
D1 to D5 are performed as a circuit with as little rest as possible between stations
The circuit is performed only once
DAY 2 - PULL
A. Bent over barbell row
Ramping sets of 5
B. Lat pulldown
Ramping sets of 5
C. Power shrugs
Ramping sets of 5
D1. Power upright row
Max reps with a weight you can do 8-12 times
D2. Bent over row 70% of what you used on A.
Max reps
D3. Lat pulldown 70% of what you used on B
Max reps
D4. Chest supported rear delts raises
Max reps with a weight you can do 8-12 times
D1 to D5 are performed as a circuit with as little rest as possible between stations
The circuit is performed only once
DAY 3 - LEGS
A. Jump squat with 20% of your max squat
3-5 sets of 5 jumps
B. Leg press or front squat
Ramping sets of 5
C. Romanian deadlift
Ramping sets of 5
D1. Leg press or front squat with 70% of the weight used in A
Max reps
D2. Romanian deadlift with 70%
Max reps
D3. Leg extension
Max reps with a weight you can do 8-12 times
D4. Lying leg curl
Max reps with a weight you can do 8-12 times
D5. Bodyweight squat
Max reps
D1 to D5 are performed as a circuit with as little rest as possible between stations
The circuit is performed only once
DAY 4 - ARMS
A. Incline close-grip bench press
Ramping sets of 5
B. Preacher curl
Ramping sets of 5
C1. Incline close-grip bench with 70%
Max reps
C2. Preacher curl with 70%
Max reps
C3. Nosebreaker
Max reps with a weight you can do 8-12 times
C4. Standing reverse curl
Max reps with a weight you can do 8-12 times
C1 to C4 are performed as a circuit with as little rest as possible between stations
The circuit is performed twice[/quote]
Hi Christian,
On Day 2 above, is that just a typo or are there only the four “D” exercises? Also, what modifications did you make for Darryl’s twice-a-day’s?
Thanks, Christian…
[/quote]
Darryl’s program is too complex to write down… well not really, but it’s a chore!!!
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In the PM he has an eccentric-less workout for the muscle trained in the morning.
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He is specializing on back right now, and I started to group the spec workouts in the first half of the week to create a more powerful training effect (concentrated loading) so Monday, Tuesday and Wednesday are essentially back days… width, thickness and traps-lower back
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He is using sled exercises (e.g. sled row, sled curl, sled rear delts, etc.) at the end of every circuit and is also using blast straps exercises in the circuit.
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I added one manual accentuated eccentric exercise per muscle.[/quote]
Thanks, CT. Now to read everything you’ve had to say about eccentric-less workouts and concentrated loading!!!
[/quote]
I haven’t said much yet. I’ve got an article on eccentric-less training coming up soon. And I haven’t written anything about concentrated loading to correct a weak point yet.