[quote]Sentoguy wrote:
Damner wrote:
Alright i had to stop studying because i was so frustrated with this whole thing and read “How to design a damn good program” for the 10th time and this is what i came up with. I chose the Antagonist patter…
(Monday)
.Chest------------->Bench press, db incline bench press, machine chest press
.Back & rear delts->T-bar rows, lat pulldowns, machine rear delt
(Tuesday)off
(Wednesday)
.Biceps------------>Ez-bar curls, hammer curls, machine curls
.Triceps----------->Dips, close grip bench press, tricep extension machine
(Thursday)
.Quadriceps-------->Barbell Squat, leg press, leg extensions
.Hamstrings-------->Romanian deadlift, good morning, reverse leg curls
(Friday) off
(Saturday)
.Front/Side deltoids->Military press, arnold press, front raise.
(Sunday) off
Now i dont see how this can be wrong since all this is based according to what that article says. I’ll be performing 3 exercises per muscle with 3-4 sets. However im a little unclear about the rear deltoids, should i do 3 exercises for it or just that one…machine rear delt? Also, they left out calves and abs, common sense tells me i should do calves with quads and abs with…i dunno. And why does this program lets you work same muscle groups once a week when theres folks around here saying that they need to be worked twice a week?
SHIT…DAMN this better be right or ill cry little little school girl and pull out all my hair.
Damner, that sounds fine. I made my other post before you posted this, so forget what I said about following EDT (for now).
Follow the above program, learn how to get your diet in order (I’d second Scott’s advice to read “Massive eating” both the original series and re-loaded series).
As for your questions, the rear delts are going to get hit with all your pulling exercises, so they should grow just fine with those and the one isolation exercise. Calves do get worked to some degree from doing standing exercises like squats and even things like military press. No, they won’t reach their potential in most cases unless you directly target them, but at your point in development, you’re really better off following a program like the one above which focuses on the basics.
Abs really don’t need direct work in most cases (at least in my experience), as they aren’t really a muscle group that you want to get hyooge, and get plenty of work in exercises like Squats, military, really any exercise where load is placed on the spine.
One final piece of advice, T-bar rows are a fine exercise, but since it’s obvious from this and a previous thread that you want to work on your traps and forearms, why not do Deadlifts instead? That really won’t alter your template and will take care of your “lagging” body parts at the same time.
Good luck.[/quote]
Well im definetly glad to hear that that works. I’m already doing Romanian deadlift and good morning so wouldnt i be overtraining my lower back if i do deadlifts for upper back on a different day?. What i was thinking about though was what if i replaced the arnold press with upright rows which i heard is a very good trap exercise.As for the calves, if im going to work my whole body id rather incorporate calves hahaha. Dont want no chicken legs, so is it fine if i do them on leg day?
It just came to me that i cant work out on the weekends …damn, what happens if i switch shoulder day with any other off weekday?
Again ppl thanks for all the assistance, i feel like im going somewhere now.