The basic outline states:
1. Train only 1 or 2 muscle groups per workout/day.
2. Do 4 to 6 reps per set.
3. Do 6 to 9 total heavy sets per muscle group.
4. Rest 2 to 3 minutes between sets. (STR)
5. Each workout should last approximately 30 to 40 minutes.
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
If Step 3 is one of the key principles, than why do the workouts call for more than 9 heavy sets for a given muscles group?
Day 1, Legs, calls for 11 sets. Day 2, Arms, calls for 13 sets + 5 ab exercises. Day 3, Shoulders/Traps, calls for 11 sets.
I have no issue with doing more sets. I'm just curious if I missed something. Are you're suppose to pick and choose? The programs seems to suggest a certain specificity in the order.
Also, if you follow the five set warm-up program and than do 11 working sets, with two to three minutes in between, how would you stay within the 30 to 40 minute timeframe spoken about in Step 5? How would someone possibly do the 18 working sets and 5 warm-up sets called for on Day 2 (Arms/Abs) in 40 minutes?
Last edited by General Zod; 10-22-2006 at 04:49 PM.
First of all, how do you get that they are recommending 11 sets for legs? I think they are counting calf exercises separately since they aren't really a big compound like squat or SLDL.
Second, I think their 30-40 minute deadline is pretty unrealistic. Most of mine are between 45 min. - 1 hour.
Fair enough. However, it still doesn't seem to follow their recommended pattern. For example:Originally Posted by SpecialK
Days 2 - Arms:
Straight Bar Curls 2 - 4 to 6
Alternating Dumbbell Curls 2 - 4 to 6
Cable Curls 1 - 6
Cable Push-downs 2 - 6
Lying Tricep Extensions 2 - 4 to 6
Dumbbell Kick-backs 1 - 6
Barbell Wrist Curls 2 - 6 to 8
Dumbbell Wrist Curls 1 - 6 to 8
Leg Raises (with added weight to ankles) 2 - 12 to 15
Cable Rope Crunches 2 - 8 to 10
Crunches (weighted) 1 - 8 to 10
Do they consider biceps, triceps and forearms different muscle groups? If so, why don't they call for the recommended 6 to 9 sets? And if they're considering them to be different muscle groups, why do they recommend working 4 muscle groups (biceps, triceps, forearms and abs) on Day 2, when Rule 1 states you should only work 2 muscle groups per day? Conversely, if they're considering biceps, triceps and forearms the same muscle group (arms) why do they recommend 13 sets?
I'm not trying to be argumentative. I'm just trying to make sure I'm doing the program as designed.
Good to know.Originally Posted by SpecialK
Last edited by General Zod; 10-22-2006 at 07:09 PM.
Biceps and triceps are two different muscle groups since they are agonists intstead of complentary muscles.
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Agreed. But wouldn't then forearms be a third and abs be a fourth?Originally Posted by BG5150
As I said, not trying to be argumentative. I just find it strange that they lay out they're core philosophies and then disregard them.
Why don't you just submit your questions to Jeff Willet via AST's website? He's usually pretty good about sending personal replies to emails.Originally Posted by General Zod
Did you search the AST Q&A archives?