ShapeFit.com

[jd12]

so after asking about kelly bagget and getting pretty good replies about his effectiveness as a trainer, i read some of teh articles he wrote and built a program around them. I alternate between the upper and lower body workouts with one day in between every workout. I do all the exercises, except the ab one, with dumbbells...

Upper Body workout:

Standing dumbbell row
Standing Palms-In Dumbbell Press
Bent arm dumbbell pullover
Bent over two dumbbell row
Supinating dumbbell curls
Dumbbell Flyes
Air bike
Jump ups (weighted)

Lower body workout:

dumbbell Squat
Dumbbell lunges
Dumbbell deadlift
Dumbbell step-ups
Dumbbell Ankle raises
Dumbbell clean and press

*i do 3 setsx10reps with 60 second rest for all the exercises so should i do keep the reps and sets the same for the enxt few weeks while increasing the weight or should i change the number os sets and reps every two weeks while keeeping the total number os reps the same? (3x10, 4x8, 5x6)

P.S.- no matter what i do i NEVER feel sore or anything like that after a workout in my upper body, i just increased thw weights for all the exercises i do and i still don't feel like i worked out an hour after finishing the workout, so should i increase the weight even more or is this normal? (am i undertraining?)


Thanks in advance to anyone who even managed to read the entire thing, not to mention replying to it...

[swanso5]

- w/out reading this he has a shitload of programs on his site, why not use one that he made up???
- this program is for the purpose off.........
- i'm not a fan of pullovers, either do a difinitive chest or back exercise, this is sort of a half and half exercise for each although there's not many back exercises you can do with db's...can yuo do pull ups anywhere or inverted rows? one of those would be better
- surely do a push up or bench press instaed of a fly...the most overated exercise there is almost
- not sure what jump ups are meant to be but these should be done 1st...always go in the order of plyo, strength, hypertrophy and endurance work
- i'm a fan of doing lower body as the 1st workout of the week as it will take the most effort if doing it properly so the rest days before it work better
- probably do deadlifts 1 workout and squats the other depending on what wt your using for them...i would think that deads allow for more wt with db's but maybe not...whichever is heavier do that one on first lower body day
- actually do clean and presses first on deads day as a form of warm up but probably not max wt make sure that speed of movement is high for all reps which will determine the wt
- for sets and reps hopefully you can understand this...keep the 2 workouts but have 3 different set/rep schemes for 3 days...mon - 5 x 5, wed - 4 x 10, fri - 3 x 15...your first 2 weeks will look like this;

mon - workout 1...5 x 5
wed - workout 2...4 x 10
fri - workout 1...3 x 15
mon - workout 2...5 x 5
wed - workout 1...4 x 10
fri - workout 2...3 x 15

repeat

this way you only repeat workouts once every 2 weeks increasing wt where you can

- choose exercises you've never done before for a new stimulation to the muscles
- as long as you're increasing wt each session though there's no problem

[jd12]

i couldn't find any on his site... can you post a link to them?

[swanso5]

seach "exercise you've never heard of" and you should get plenty of stuff

[jd12]

i meant that i couldn't find the workouts on his site.... sry if i was unclear...
can u post a link to teh workouts on his site?

[swanso5]

go to articles here:

http://www.higher-faster-sports.com/aboutus.html

[jd12]

Do you think this would be a good program for gaining muscle mass?

Monday (workout 1)
Bench Press or Board press variation 4 x 3-5
Wide Grip chin 4 x 6
Incline Dumbbell Bench Press 3 x 8
Barbell or Dumbbell Curl 3 x 8
Skull Crushers 3 x 10


Wednesday (workout 2)
Squat or box squat 4 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Ab work 3 x 10
forearms 2 x 20-30


Friday (workout 3)
Incline bench press or Shoulder Press 4 x 5
Rows 4 x 8
Tricep pushdowns 2 x 10
Preacher curl 2 x 10
Ab work 3 x 10


Monday (workout 4)
Deadlift or rack deadlift 4 x 5
Single leg squat variation 2 x 10
Calf Raises 3 x 15
Forearms 2 x 20

Also on his site he says that if you want even more size gains you should add one set of 15-20 reps after the last set of each exercise... will this help? and lastly, what exercises would you recommend that i do for the forearms and abs because he didn't specify...

[swanso5]

- i would superset the arm exercises i.e. one after the other than rest etc
- for abs focus on prone ab brace and side ab braces for stabilistion mixed with deadbug and leg raise variations for low abs..no crunches or twisting
- for forearms i would propbably focus on gripping stuff more so than wrist curls etc...do a search for pinch plate holds and db holds and try them..oh and wrist rollers (bloody hard!!!)
- drop set for 1 set with exercises which have reps under 6 reps not for the others

[jd12]

alright thanks for the help...