02-23-2019, 06:43 AM
After reading through the book for like the 10th time, I have come to a basic understanding but it is far from being a good comprehension.
So basically I want to run the 6 week blast like this,
Basic 1
Basic 2
Basic 3
Turbo 1
Turbo 2
Turbo 3
I have understood the loading for the tier 1's and tier 2's but I am confused on exercise selection as well. Loading day is heavily tailored to compound lifts from my understanding and my arms being super weak already would not get enough bang to grow bigger. My chest and back is already more developed than my delts and arms.
Is there a way I can add delt exercises like heavy laterals or heavy curls to loading day?
Are pumping days literally just grabbing whatever i want to grab and pumping out continous reps? What muscles should i target on pump days? Should I do one exercise per muscle on pump day ranging from traps to arms to delts to chest, all the way to calf?
Muscle rounds look fairly simple but just to be sure, you grab a weight and do rest pause sets. Do you put the weight down or do you hold it in your hands? Like if i am dumbell curling, after 4 reps do i put them down and take my breaths or hold it in my hands? I ask this cuz holding it while i rest makes the exercise twice as hard.
Once again this is very very confusing, I am sorry, this is the first bodybuilding program I am trying and I am only used to doing starting strength and strength programming where I am spoonfed and told to lift 'X' percentage or 1RM for 'Y' reps and repeat that over and over. My PPL routine sucked and i made no gains hence I want to try this program with all I have.
So basically I want to run the 6 week blast like this,
Basic 1
Basic 2
Basic 3
Turbo 1
Turbo 2
Turbo 3
I have understood the loading for the tier 1's and tier 2's but I am confused on exercise selection as well. Loading day is heavily tailored to compound lifts from my understanding and my arms being super weak already would not get enough bang to grow bigger. My chest and back is already more developed than my delts and arms.
Is there a way I can add delt exercises like heavy laterals or heavy curls to loading day?
Are pumping days literally just grabbing whatever i want to grab and pumping out continous reps? What muscles should i target on pump days? Should I do one exercise per muscle on pump day ranging from traps to arms to delts to chest, all the way to calf?
Muscle rounds look fairly simple but just to be sure, you grab a weight and do rest pause sets. Do you put the weight down or do you hold it in your hands? Like if i am dumbell curling, after 4 reps do i put them down and take my breaths or hold it in my hands? I ask this cuz holding it while i rest makes the exercise twice as hard.
Once again this is very very confusing, I am sorry, this is the first bodybuilding program I am trying and I am only used to doing starting strength and strength programming where I am spoonfed and told to lift 'X' percentage or 1RM for 'Y' reps and repeat that over and over. My PPL routine sucked and i made no gains hence I want to try this program with all I have.