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leakland · Joined: 04 Jul 2006 Posts: 7

I've been doing this routine for about 2.5 months,

squats 6 x 3
Stiff Leg Deadlift 6 x 3
Wide Grip Pulldowns 2 x 8 - 10
Seated Shoulder Press 2 x 8 - 10 (60secs rest between these)
Incline Press 2 x 10 (30 degree incline...60secs rest between these)

DAY 2 - Upper Body Heavy / Lower Body Light
Cable Row 6 x 3
Bench Press 6 x 3...same as day 1
Close Grip Chin Ups 4 x 6
Push Press 4 x 6
1 Leg Squat 2 x 8 - 10
Leg Curl Variation 2 x 8 - 10
abs, weighted

3-4 days a week, i usually finish within an hour and a half including stretching, and bicycling.. so i would like to stick with that schedual..although i'm pretty flexible, if you had a 5 day routine everyday, but just shorter workouts i could give it a shot. my goal is to big bigger and more cut by next summer, maybe 195lbs..i'm 180lbs ..i was actually 186 when i started and just recently dropped to 180 now and having trouble gaining..definately want to be more cut though for the summer (6 pack and all). for this winter i want to gain more weight and gain more strength... i would like to eventually be able to max 225lbs,or more bench pressing, i'm at 185lbs now..3 reps 6 sets

can someone help me out with a routine??

swanso5 · Posted: Mon Sep 18, 2006 9:24 pm Post subject:

here's your next program if you want it:

http://www.t-nation.com/readTopic.do?id=635888

have a read and let me know what you think...it looks complicated but isn't...if you want to do it (read it a few times and make sure you can do it - heavy enough wts, spotter etc) and i can re do it so you can understand it

leakland · Joined: 04 Jul 2006 Posts: 7

yes i'm definately up for trying out this routine...but i don't fully grasp the concept of supramaximal holds. also could you break down the program a little more clearly like you did for the last one? thanks, i'll be ready to get started on this one this week

swanso5 · Posted: Tue Sep 19, 2006 8:22 am Post subject:

Primed for Muscle Program

- choose 1 upper body and 1 lower body exercise that you want to improve the most
- do these exercises on separate days
-I would suggest doing chest (cos you want to improve bench) and squats for legs / full body
- Split will be this…mon – bench…tue – squat…wed – off…thu – bench…fri – off…sat – squat…sun – off
- This is a 4 week only program…any longer and you’ll over train and lose any benefits you gained
- You will need to find some rep max’s for both of these exercises…it doesn’t have to be a 1RM but something in the 3 – 4 range would be best…you will only do this test with a spotter who knows what they’re doing with you so you can give it your all
- MONDAY: Bench 1 x 5 second hold @ 2 inches below full lockout) @ 125% of 1RM (if bench is 100kg 1RM than use 125kg)…rest 75secs…1 x as many as you can @ 85%...Inverted Row (if you can if not do a Chest Supported Row) 5 x 5…DB Shoulder Press 5 x 5…BB Curl 5 x 5…Bench Dip 5 x 5…5 x 5 is done with the same weight for all sets with 1 minute rest between all sets…once all 5 sets are done at 5 reps than increase 5 – 10pds and repeat...the aim is to not always get 25 reps but rather start at a total of 15 or so and work up over the weeks…I would start with a 7 rep max or thereabouts…every week increase hold by 2 seconds (7, 9 then 10secs) and weight by 5% (130, 135 than 140%) for supramaximal hold and the full range of motion weight by 2.5 – 5% (90, 92.5, then 95%)
- TUESDAY: do Squats with same sets and reps etc…follow with Stiff Leg Deadlift, Stand Calf Raise and Hanging Leg Raise 8 x 3 in the same way as 5 x 5 but with 6RM
- WEDNESDAY: cardio or GPP work if desired
- THURSDAY: Decline Press same as Monday sets and reps etc and do same 5 x 5 exercises for 8 x 3 parameters with 5RM
- Friday: cardio or GPP if desired
- SATURDAY: Front Squat same as Tuesday sets and reps and do same hamstring, calf and abd exercises but for 5 x 5 with 6RM parameters
- SUNDAY: cardio or GPP if desired

let me know what you don't understand...diet to stay the same as now

leakland · Joined: 04 Jul 2006 Posts: 7

a few things i don't understand..what is 1RM

MONDAY: Bench 1 x 5 second hold @ 2 inches below full lockout) @ 125% of 1RM (if bench is 100kg 1RM than use 125kg)…rest 75secs…1 x as many as you can @ 85%..

could you explain this...right now my max for bench is at 185lbs...3 reps

fitnessfreak011 · Joined: 20 Sep 2006 Posts: 9

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swanso5 · Posted: Thu Sep 21, 2006 9:00 am Post subject:

RM stand for repetition maximum...if your 5RM is 100pds than that means that you can do 100pds for 5 rep maximum and no more...did we go through this during your last program? if 3rm is 185 than 1rm is probably 190 so this would be how it goes:

MONDAY: Bench 1 x 5 second hold @ 2 inches below full lockout) @ 125% of 1RM which for you would be 231pds…rest 75secs…1 x as many as you can @ 85% which for you would be 158pds

to work this out for squats apply this formula (it should work):

RM Figure (185 in bench case) x .25 = 46.25

125% of 185 = 185 + 46.25 (25% of 185)

125% = 231

185 / .15 (100% - 15% to reach 85%) = 158

make sense???

leakland · Joined: 04 Jul 2006 Posts: 7

okay, i understand now..i'll begin this routine on monday..thanks alot..i'll keep you updated on my progress in rich-fit