I haven't posted for quite a while, but I've been hard at it (and doing some weight lifting)
Firstly here is the routine I'm doing, it's essentially BGB, with a few tweaks.
1) Rack Pulls with Shrugs at top of lift 4x8
2) Back Row 4x8
3) Bench Press 4x6 or 4x8
4) Chest Flys 3x8
5) Reverse Curls 3x8
6) Standing Calf Raises 4x8 or 3x10
1) Leg extensions 3x10
2) Squats 4x8
3) Leg Curl 3x12
4) Concentration Curls 3x10
5) Seated bicep Curls 4x6
6) Wrist Curls 3x8
1) Chins 4x8
2) Cable Rear Delt Row 3x8
3) Shoulder Press 4x8
4) Front Delt Raises 3x10
5) Lateral raises 3x8
6) Seated Calf Raises 3x12-16
1) Leg Curl 3x8
2) Leg extensions 3x12
3) Leg Press 3x8
4) Bench Press 3x12
5) Flat Flys 3x12
6) Cable tricep press downs 3x10
7) Skull crushers 4x8
A few questions, firstly my biceps are getting hit directly on Wednesday and indirectly on Monday (back rows) and Thursday (chins, rear delt rows) I know that BGB is designed to give frequent hits, but is this too many hits?
Also, I'm wondering the same about my front delts. They get hit Monday, Thursday and Saturday, is this too much? Perhaps I should drop the front delt raises on Thursday?
Lastly, I have decided to do two chest workouts a week because once a week isn't really doing it for me, but this then creates a possible problem regarding shoulder presses, which I do on Thursdays. Both chest and shoulder press hit the front delts and triceps, is it a good idea to have shoulder press on Thursday and a second chest workout on Saturday.
Leg curls twice a week? I only ever do leg curls in high rep ranges, as the optional "third" exercise after say RDLs as 5x5s and GHRs as 3x8s.
My feeling is that you've bypassed a few too many of the built-ins on this split, such as the rep-ranges and exercise order. Read Thibaudeau for more on this.
Where I do agree with you is in some of your rep range choices for "lagging" parts. My small experience with parts that stubbornly refuse to grow has suggested that more volume and higher rep ranges sometimes do wonders to coax them out. Pecs, lats, quads and delts - at least in my own case - have been noteworthy examples.
Is there some reason why you're not doing RDLs, GHRs, GMs and other heavy compound free hamstring work?
ye it sucks
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I'm doing BGB as well - Built is dead on with her assessment. You've selected weak exercises to work your hammies. RDLs would be a better selection or GMs. And for Quad-dominant leg day put Squats first ahead of the leg extensions. You'll be better able to handle heavier loads and see better progress on muscle growth that way.
Why did you add chest exercises on Saturday when you just worked your upper body on Thursday?
Lumiel's BGB Weightlifting Journal
32 y/o, 6' tall, 205 lbs
Thanks for the input. I haven't thought of RDL's, perhaps I'll add them for the heavy ham day.
Built, regarding my changes to the rep ranges, I looked at your sample routine and, I could be wrong, but it does seem more geared towards strength gains, which is of secondary concern to me at present. For the time being I'm sticking in the hypertrophy range for pretty much everything (8-12). Also looking at your sample routine, I noticed that for a particular muscle you put the heavy exercise first, whereas I prefer to do the light exercise, followed by the heavy exercise, in keeping with the descending wave loading principle.
I'm a little confused by your comment about my Monday routine, you say i have added direct tricep work? The only thing I added that is different to your sample routine for this day is reverse curls, which don't touch the triceps. Can you please elaborate as I don't want to be making any silly mistakes (hence this thread)
To answer the last poster, this is a dilemma for me, because although I did exercise my upper body on Thursday, none of this was for chest, and as I said in my original post I'm trying to add a second, lighter chest workout, but obviously I don't want to overtrain my front delts.
Last edited by JConrad; 08-17-2007 at 04:05 PM.
JConrad, hypertrophy happens when you marry progressive overload with caloric excess.
Please read the Thibaudeau article I'm re-posting here. It's actually called "3 ways to get big". You'll gain a better understanding for why the rep ranges I used work so well together.
From the article:
(Edited to add my apologies for reading too quickly earlier; when I saw "reverse curls", my dyslexic brain saw "tricep work" rather than "bicep work".)Arranging the Methods into a Workout
Here's a good rule: You should always put the more CNS-demanding stuff early in the workout. Heavier exercises and more complex exercises involve the CNS more. So in a workout using all three methods you should use this order:
1. Heavy movement using a big compound exercise (bench press, squat, Romanian deadlift, military press, rowing)
2. Intermediate movement (dumbbell press, leg press, lunges, reverse hyper, glute-ham raise, wide stance leg press) for sets in the 8-12 reps range
3. Isolation exercise using constant tension for sets lasting 40-70 seconds (12 to 15 slow, tensed reps)
Last edited by Built; 08-17-2007 at 04:15 PM.
Fantastic advice built.
The ONLY way I ever put on any size was by actually eating and lifting my ass off with basic heavy compound movements. I hardly ever touch machines anymore and things seem to be working much better because of it.
Getting back in the groove
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ATF squat- 275 RAW
Bench- Two 100lbs DB's four times
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PS I get the feeling you don't like wrist curls, care to explain?
One more question, what do you mean by slow tensed reps/constant tension? And do you place any importance on squeezing the muscles at the top of the lift?
Last edited by JConrad; 08-17-2007 at 06:36 PM.
JConrad - I said I'd never like or do 5 rep work - and now I totally dig it. Don't dismiss it.
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235 Dead Lift........Height: 5'7"
125 Bench............Weight: 148 lbs
200 Squat............Age: 33 yrs. old.
560 Total.............Gunning for 700 this year (while on a cut-and NOT using RESULTS)
Use 5-reps for the RDLs, as a compromise. Hamstrings are predominantly fast-twitch and you should find 5x5 RDLs (note form - look up, knees bend a bit, ass goes back, weight touches and is almost pushed into the body the whole way down and up) do wonders for them on hamstring day. You can follow them with something like GHRs or pull throughs, or something I've started doing recently - cable hamstring rows - for 3x8, and if you like, leg curls or SHELC for 3x12. <Snicker. Try the SHELC. They're humbling. Do 'em one leg at a time for extra humility>
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I tried them for flat bench, squats and standing shoulder press. Everyone's different I suppose, and although 1 extra rep doesn't seem like much, I find 6 rep sets so much better.
With my dislike for rep schemes below 6's I guess it's lucky I'm not trying to be a power lifter. Basically I just want a great body and I know I can achieve this without 5 rep sets or below.
Built, I took your advice on board for today's workout. I went down to 6 rep sets for the compounds and did them before the lighter exercises. I also (tentatively) tried RDL's. I didn't go heavy, and for the first few times I will stick to doing them 10 reps a set, just until I'm sure of the proper form.
Last edited by JConrad; 08-18-2007 at 04:19 PM.
4x6 is fine instead of 5x5 - just remember, it's not about what the workout feels like, it's about the results.
Built, two quick questions, should i deload with BGB, and if so, how? I have never tried deloading and I'm not realy sure what it is.
Also why is the RDL called a deadlift, when the weight never goes dead between reps?
1. just take a week off every once in a while.
2. Why do men have nipples? Why do you drive in a parkway but park in a driveway? When yogurt goes bad, how can you tell? Did Adam and Eve have navels?