T Nation

Program Evaluation?


My current goal is hypertrophy while retaining, and gaining, strength. The programming here calls for alternations of 3x10 and 10x3 on the different days, i.e. Day 1 3x10, Day 2 10x3, Day 3 3x10, Day 4 10x3, and the next week starting with Day 1 as 10x3. My goals include some work to develop what I feel are lagging parts, hence some emphasis you may notice. Ask any questions that may help you help me, and thanks!

RastafariNation

Stop this silliness and just train normally.

WTF…?
Are you trying to do ALL the exercises…?

That’s one hell of a lot of volume. This is taken from another thread.

[quote]Cephalic_Carnage wrote:
You know, If you want to try out ramping, then I’d really just do a regular bb split. Those two things kind of go together.

If you don’t want to split stuff up so much, consider this:
(also, I would stay away from rest-pause for now. Do regular sets for a month, then add in RP… Imo rest-pause works better with an exercise rotation, and is dangerous to do on lifts which involve the low-back etc.
If you have questions about RP and how to incorporate it, consider visiting the DC threads on here)

3-way, yates-inspired

Day 1 - Chest, Biceps, Triceps (yes, in that order to give tris a rest after chest)
Day 2 - Legs
Day 3 - Off
Day 4 - Delts, Back (in that order)
Day 5 - off
Day 6 - either restart the cycle or another off-day… You can do this routine over 3 days a week or repeat it after every 5th day… Your call.

(warmups in this case I’d do something like 8, 5-6, 3-4, work-set or so.

(for each “-”, pick one exercise that fits the category)

Chest
-Low incline exercise (bb, db, machine), ramp up over 4 sets with relatively even weight jumps. I’d use 6-10 or so as your rep-range. (move up in weight in small increments once you can do 8, 9 or 10 reps… Make sure you “own” the weight before moving up)
-flat or decline exercise (bb, db, machine) ramp over 3-4 sets. 6-10 on final set.

Bis
-alt. db curls, EZ curls, low cable-curls… Whatever. 3-4 sets (could go 8 reps, 4-6 reps, work set), ramped, 6-10.
-incline offset grip curls, preachers, machine curls… 2-3 sets ramped
6-10 or 8-12 on the last set.

Tris
-CGP (elbows tucked, grip as wide as necessary so that you can stay fully tucked…), In-Human Press, S-wide-RGB (DC grip), HS dips…
3-4 sets ramped, 6-10 on the last.
-PJR’s, Larry Scott Extensions, Rolling DB extensions on the floor, Lying EZ extensions (bar comes down behind head), … 3 sets or 4 sets ramped.


Legs

-Squats, Front squats, Leg Press, Hack Machine squats, Power squats, whatever. 4-5 sets ramped, 4-6 reps on top set (could do two sets here), then rest, reduce the weight some and do a 20 rep widowmaker… (which basically means that after 8-10 reps or so you hold the weight and catch your breath, then grind out a few more reps, repeat until you get 16-20 or so… If you do front-squats as your main exercise, do the widowmaker on the leg-press or hack machine. No warm-ups needed, though you could do one)

-Ham exercise (can be done before quads in case that the widowmaker just leaves you dead on the floor) like rev hypers, lying leg curls, sumo leg presses, SLDL’s… 3-4 sets, 6-10 on the last

-Calves (do the DC protocol for these if you think you can stomach it :wink:

-pulldown abs or whatever


delts

-Overhead press of any kind (DB, BB, smith high inclines ala Rühl would probably be a good idea, we’ve talked about them a lot in the forums recently) 4 sets, ramped up, 6-10

-Laterals, better machine laterals if you have a good lateral machine… 2-3 sets ramped… 8-15 or 6-10

-Backwidth (or thickness first, depending on which is weaker in your case): Pulldowns (don’t cheat too much), Rack Chins (if you know how to do them right), pullups (weighted), that kind of thing. 4 sets ramped, 6-12 or so. (I would suggest rack chins or pulldowns or HS machines over pullups here, seriously)… And keep your biceps out of the movement.

-Backthickness
Yates Rows, Rack Pulls (only if you didn’t do free-weight back squats and/or sldl’s on leg day. This split shouldn’t have low-back involvement on two days, if you want to do both deads or rack deads and back squats/sldls, rotate them each week/cycle!), Kroc Rows (if you can get the technique down), HS row machines… You get the idea.
Rack pulls are done with a back-shrug at the top, i.e. you pull your delts back, chest out and tense your upper back…

4-5 sets (less for rows, more for heavy pulls), 6-10 or 8-12 at the end if it’s a row (kroc rows are 12-25, and done sort of like a widowmaker squat with the pauses etc)… And one heavy 6-8 followed by one lighter 8-12 (or the other way around) if it’s a rack dead/deadlift.

-rear delts: pinch-grip rows (Grab the plates with their lips pointing out, instead of the bar. 10-15 or so as a rep range then, go light at first! that’s obviously not a regular bo row, weight-wise…), face pulls, rev. pec deck… 2-3 sets, ramped, 8-12

Ok, still with me?

2 grams of protein per lb of bodyweight, and no arguing.
You’ll stay weak forever if you don’t eat.

So.
I’d really suggest that you try such a format out (or a regular 4-way or even 5-way).
[/quote]

What exactly are the specific issues you guys have with the program? I’m 18, and trying to take advantage of my situation to pack on as much muscle as possible. Each workout has around 6-7 exercises, which takes about an hour, tops, and all can have my full attention and effort. They’re largely compound exercises, and as long as I take 48 hours between exercises, overtraining won’t be an issue. So what is the problem/suggestions to improve the program?

[quote]RastafariNation wrote:
What exactly are the specific issues you guys have with the program? I’m 18, and trying to take advantage of my situation to pack on as much muscle as possible. Each workout has around 6-7 exercises, which takes about an hour, tops, and all can have my full attention and effort. They’re largely compound exercises, and as long as I take 48 hours between exercises, overtraining won’t be an issue. So what is the problem/suggestions to improve the program?[/quote]

When are you doing these exercises? You have four days listed, but when are you doing them?

Two weeks would look like this-

Mon
Wed
Fri
Sun

Tue
Thur
Sat

So four workouts one week, three the next, and so on.

Anything productive? I’ve done two days of the program, I’m in and out in an hour, and feel fine. I adapted it into a 5x5 for all the initial movements and 3x8 for the rest.

Here’s the problem with your program as I see it. You’re doing a total body workout, but every time you step into the gym, you’re using a different exercise to work the same bodypart/movement. One day it’s deadlifts, the next it’s romanian deadlifts, then deadlifts with a shrug. One day it’s front squats, another day split squats, and on yet another day it’s box squats.

If you really want to use all these different exercises to hit the same body part, then use a 3 or 4 way body part split. If you want to train total body, then use the same exercise every time. If you continue to use this program you made up, you’re going to cheat yourself out of a good deal of progress.