04-14-2016, 09:49 PM
Ok, I apologise in advance for asking so many questions, I just want to get it down right!
So in regards to loading I have as my exercises:
Thigh - Safety bar squat / Barbell squat / 45deg leg press
Quad - Leg extension / Leg press(close feet&low) / Hack sissy squats (or heel raised dumbbell squat if I cant get form right)
Hams - SLDL / Lying leg curl / seated leg curl
Calf - Smith calf raise / Seated calf raise / Smith calf raise
Back thick - Smith bbell row / Deadstop dbell row / Isolateral hammer row
Back width - Weighted pull-ups (pronated) / Supinated pull downs / V Handle pull down
Chest - Incline barbell / Dbell floor press / Incline dbell press
Delts - Hammer seated OHP / Seated smith OHP / Dbell OHP
As I am starting on Tier 1 Basic I have kind of worked the following out, although wait for questions after !!
Day 1 - Lower load/Upper pump
Safety bar squat 1x6-12
Leg extension 1x6-12
SLDL 1x6-12
Abductors 1x10-15 (will work out something here as no abductor machine at gym!)
Smith calf raise 2x6-12 (second set to failure)
Pec deck s/s High lever row 15-25
Side lat raises s/s Cable crunches 15-25
Cable e/z preacher s/s bar pushdown 15-25
Day 2 - Upper load/lower pump
Smith barbell row 1x6-12
Weighted pull ups 1x6-12
Incline barbell press 1x6-12
Hammer OHP 1x6-12
Smith squat 1x15-25
Leg extension (or seated leg curl) 1x15-25
Smith calf raise 1x15-25
How does this look? Am I getting the gist of it?!
So to the questions!
With stretches, am I putting a stretch after every single exercise within a day or just a stretch after each of loading exercises so thigh stretch after thigh, quad after quad etc?
Obviously I rotate the loading exercises in a 3 week cycle do I do the same with the pump exercises on load days or keep the same ones throughout the blast to see progression?
On tier 1/day 2 lower pump it says to pick a quad OR a ham exercise for a pump, can I do one of each if I am lacking in both areas or wait until I move to tier 2?
With muscle rounds do you guys generally keep the same exercises of change every week? I know the loading sets are all about progression and pump sets are more about the effect rather than the continual progression in weights lifted but how about muscle rounds? I mean if I was to find an exercise that really hits the mark for say chest, would I keep doing it week by week to continually progress (or am I overthinking this?!)
With this in mind it says in the book that the log is not totally essential with muscle rounds as long as you keep a note of the pool of exercises so when you return to one you know what your starting point is weight wise so I guess this answers my above question?!
Apologies again for the incessant questioning!
So in regards to loading I have as my exercises:
Thigh - Safety bar squat / Barbell squat / 45deg leg press
Quad - Leg extension / Leg press(close feet&low) / Hack sissy squats (or heel raised dumbbell squat if I cant get form right)
Hams - SLDL / Lying leg curl / seated leg curl
Calf - Smith calf raise / Seated calf raise / Smith calf raise
Back thick - Smith bbell row / Deadstop dbell row / Isolateral hammer row
Back width - Weighted pull-ups (pronated) / Supinated pull downs / V Handle pull down
Chest - Incline barbell / Dbell floor press / Incline dbell press
Delts - Hammer seated OHP / Seated smith OHP / Dbell OHP
As I am starting on Tier 1 Basic I have kind of worked the following out, although wait for questions after !!
Day 1 - Lower load/Upper pump
Safety bar squat 1x6-12
Leg extension 1x6-12
SLDL 1x6-12
Abductors 1x10-15 (will work out something here as no abductor machine at gym!)
Smith calf raise 2x6-12 (second set to failure)
Pec deck s/s High lever row 15-25
Side lat raises s/s Cable crunches 15-25
Cable e/z preacher s/s bar pushdown 15-25
Day 2 - Upper load/lower pump
Smith barbell row 1x6-12
Weighted pull ups 1x6-12
Incline barbell press 1x6-12
Hammer OHP 1x6-12
Smith squat 1x15-25
Leg extension (or seated leg curl) 1x15-25
Smith calf raise 1x15-25
How does this look? Am I getting the gist of it?!
So to the questions!
With stretches, am I putting a stretch after every single exercise within a day or just a stretch after each of loading exercises so thigh stretch after thigh, quad after quad etc?
Obviously I rotate the loading exercises in a 3 week cycle do I do the same with the pump exercises on load days or keep the same ones throughout the blast to see progression?
On tier 1/day 2 lower pump it says to pick a quad OR a ham exercise for a pump, can I do one of each if I am lacking in both areas or wait until I move to tier 2?
With muscle rounds do you guys generally keep the same exercises of change every week? I know the loading sets are all about progression and pump sets are more about the effect rather than the continual progression in weights lifted but how about muscle rounds? I mean if I was to find an exercise that really hits the mark for say chest, would I keep doing it week by week to continually progress (or am I overthinking this?!)
With this in mind it says in the book that the log is not totally essential with muscle rounds as long as you keep a note of the pool of exercises so when you return to one you know what your starting point is weight wise so I guess this answers my above question?!
Apologies again for the incessant questioning!