I'm setting up my plan using the 3-day variation template at Tier 1 volume. I'm going to write out, step-by-step, my interpretation of the first week layout.
Special notes:
- I've had severe lower back issue before and I will be selecting exercises that stay away from deads, unsupported rows, free bar squats, etc. I realize it's impossible to replace some of these exercises, but I'm not going through that process again.....
- Hamstring exercise options are very limited due to (a) Note 1, and (b) lack of equipment (gym is well outfitted besides hamstrings). I'm not quite sure what to do about this yet.
Day 1 - Upper Loading
Loading sets are for back (2), chest (1) & delts (1). This would be "Group A" for this day...the next week would be "Group B, and the week after "Group C". Here's my plan:
Back 1 (thickness) - Machine rows (wide) = one (1) working set for 6-12 reps (failure)
Back 2 (width) - Lat pulldowns = one (1) working set for 6-12 reps (failure)
Chest - Incline Smythe BB press = one (1) working set for 6-12 reps (failure)
Shoulders - Smythe BB Press = one (1) working set for 6-12 reps (failure)
Notes on loading sets:
1) I do a few light warmup sets, as needed, for each muscle group prior to any working sets.
2) I stretch after the workings sets are completed for each muscle group.
3) Due to only being Tier 1 volume, there really isn't any need for zig-zagging on this day. (There are 2 back sets called for, but I simply chose a thickness and width separately.)
4) Reps are "clean" (no body-english) and continuous
I now move to the pump sets. On this day, there is one (1) set for thighs, one (1) set for quads or hams, and one (1) set for calves. Here's my plan:
Thighs - Hack squat for 15-30 reps (failure)
Quads - Leg extensions for 15-30 reps (failure)
Calves - Calf Press on Hack for 15-30 reps (failure)
Notes on pump sets:
1) Reps are "clean" (no body-english) and continuous
2) Failure can be achieved through many different methods
Day 2 - Lower Loading
Loading sets are for thighs (1), quads (1), hams (1), adductors (1) and calves (2). This would be "Group A" for this day...the next week would be "Group B, and the week after "Group C". Here's my plan:
Thighs - Hack Squats = one (1) working set for 6-12 reps (failure)
Quads - Leg Extensions = one (1) working set for 6-12 reps (failure)
Hams - Wide Stance Leg Press (Sumo) = one (1) working set for 6-12 reps (failure)
Adductors - Adductor machine = one (1) working set for 10-15 reps (failure)
Calves - Calf Press on Leg Press = two (2) working sets for 6-12 reps (last set failure)
I now move to the pump sets. On this day, there is one (1) set for chest and back (pick), one (1) set for shoulders and Abs (pick), and one (1) set for biceps and triceps (pick). Here's my plan:
Machine Flys for 15-30 reps
DB Lateral Raises for 15-30 reps
Hammer Strength MTS Bicep Curls for 15-30 reps
Day 3 - Full Body (Upper Focus)
I do a Muscle Round (MR) set for each of the muscle groups listed. A MR "set" is 6 mini-sets of 4 reps with short (10 sec) rest in between each mini-set. There is only one failure point, ideally on set 6. If I fail on set 4 or 5, that's fine, but the remaining set(s) is done with a lower weight that allows for the full 4 reps on those sets to maintain the one (1) failure point.
**********
Questions:
1) I assume some type of stretching is recommended after all set types (loading, pump & MR)? If so, I assume the stretching after pump sets are done after a given superset?
2) For 3-Day variation, Day 3 - why are hamstrings underlined and in parenthesis after thighs? I see where there is "a/o" for some muscle groups to signify "and/or", but I'm not sure what the notation means.
3) I'm having some trouble distinguishing between thighs and quads. "Thighs", to me, seem to be the main quad exercises such as squats, leg press, hacks, etc. "Quads" would be leg extensions and....?
4) Adductors - seems like there's going to be a very limited exercise availability. The gym I go to recently got one of those machines, but aside from that machine, is there anything else? I'm not sure how to have 3 exercise "groups" for that muscle....
5) When I looked at the pump sets for day 2 on the 3-day variation.....say for chest/back.......I originally thought that I was to pick an exercise for BOTH chest and back and superset them. However, due to the limited # of sets (1), you simply pick whichever one you want to focus on (I think).
6) Calves - probably the highest volume of any muscle when looking at the layout. In my case (3-day variation), day 2 calls for 2 loading sets. Since I need three "groups" (A,B,C), would it be an issue to use the same exercise for those 2 sets, assuming the first set isn't to failure?
That's my first take.......thanks!
Special notes:
- I've had severe lower back issue before and I will be selecting exercises that stay away from deads, unsupported rows, free bar squats, etc. I realize it's impossible to replace some of these exercises, but I'm not going through that process again.....
- Hamstring exercise options are very limited due to (a) Note 1, and (b) lack of equipment (gym is well outfitted besides hamstrings). I'm not quite sure what to do about this yet.
Day 1 - Upper Loading
Loading sets are for back (2), chest (1) & delts (1). This would be "Group A" for this day...the next week would be "Group B, and the week after "Group C". Here's my plan:
Back 1 (thickness) - Machine rows (wide) = one (1) working set for 6-12 reps (failure)
Back 2 (width) - Lat pulldowns = one (1) working set for 6-12 reps (failure)
Chest - Incline Smythe BB press = one (1) working set for 6-12 reps (failure)
Shoulders - Smythe BB Press = one (1) working set for 6-12 reps (failure)
Notes on loading sets:
1) I do a few light warmup sets, as needed, for each muscle group prior to any working sets.
2) I stretch after the workings sets are completed for each muscle group.
3) Due to only being Tier 1 volume, there really isn't any need for zig-zagging on this day. (There are 2 back sets called for, but I simply chose a thickness and width separately.)
4) Reps are "clean" (no body-english) and continuous
I now move to the pump sets. On this day, there is one (1) set for thighs, one (1) set for quads or hams, and one (1) set for calves. Here's my plan:
Thighs - Hack squat for 15-30 reps (failure)
Quads - Leg extensions for 15-30 reps (failure)
Calves - Calf Press on Hack for 15-30 reps (failure)
Notes on pump sets:
1) Reps are "clean" (no body-english) and continuous
2) Failure can be achieved through many different methods
Day 2 - Lower Loading
Loading sets are for thighs (1), quads (1), hams (1), adductors (1) and calves (2). This would be "Group A" for this day...the next week would be "Group B, and the week after "Group C". Here's my plan:
Thighs - Hack Squats = one (1) working set for 6-12 reps (failure)
Quads - Leg Extensions = one (1) working set for 6-12 reps (failure)
Hams - Wide Stance Leg Press (Sumo) = one (1) working set for 6-12 reps (failure)
Adductors - Adductor machine = one (1) working set for 10-15 reps (failure)
Calves - Calf Press on Leg Press = two (2) working sets for 6-12 reps (last set failure)
I now move to the pump sets. On this day, there is one (1) set for chest and back (pick), one (1) set for shoulders and Abs (pick), and one (1) set for biceps and triceps (pick). Here's my plan:
Machine Flys for 15-30 reps
DB Lateral Raises for 15-30 reps
Hammer Strength MTS Bicep Curls for 15-30 reps
Day 3 - Full Body (Upper Focus)
I do a Muscle Round (MR) set for each of the muscle groups listed. A MR "set" is 6 mini-sets of 4 reps with short (10 sec) rest in between each mini-set. There is only one failure point, ideally on set 6. If I fail on set 4 or 5, that's fine, but the remaining set(s) is done with a lower weight that allows for the full 4 reps on those sets to maintain the one (1) failure point.
**********
Questions:
1) I assume some type of stretching is recommended after all set types (loading, pump & MR)? If so, I assume the stretching after pump sets are done after a given superset?
2) For 3-Day variation, Day 3 - why are hamstrings underlined and in parenthesis after thighs? I see where there is "a/o" for some muscle groups to signify "and/or", but I'm not sure what the notation means.
3) I'm having some trouble distinguishing between thighs and quads. "Thighs", to me, seem to be the main quad exercises such as squats, leg press, hacks, etc. "Quads" would be leg extensions and....?
4) Adductors - seems like there's going to be a very limited exercise availability. The gym I go to recently got one of those machines, but aside from that machine, is there anything else? I'm not sure how to have 3 exercise "groups" for that muscle....
5) When I looked at the pump sets for day 2 on the 3-day variation.....say for chest/back.......I originally thought that I was to pick an exercise for BOTH chest and back and superset them. However, due to the limited # of sets (1), you simply pick whichever one you want to focus on (I think).
6) Calves - probably the highest volume of any muscle when looking at the layout. In my case (3-day variation), day 2 calls for 2 loading sets. Since I need three "groups" (A,B,C), would it be an issue to use the same exercise for those 2 sets, assuming the first set isn't to failure?
That's my first take.......thanks!