Coś podobnego do Pendlaya, wytłumaczone czy stały ciężar we wszystkich seriach, etc.
You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.
Example:
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Etc.
For the actual workouts read below:
Note: This doesn’t include warm-up sets
**Means this is OPTIONAL**
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B
3x5 Squat
3x5 Standing military press
3x5
Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
Assistance work:
Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.
I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.
Weight:
As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.
Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.
Warm-up Sets:
Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.
What you do is you ramp your weight up to your working sets.
For example:
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
And the working set weight would be 175.
If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.
VVR
ziumol
lord raV
