View Single Post
Old 02-01-2011, 03:58 PM   #15
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%

Join Date: Sep 2009
Posts: 5,268
Reputation: 148251
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member

Originally Posted by Trevor Ross View Post
Pull= (Upper back, Lats, Biceps, Forearms, and Hamstrings)
Push=(Chest, Triceps, Quads, Shoulders, and Calves)

1: You get to go to the gym a little more often (something I enjoy).
2: You can train on consecutive days (if you have an unpredictable schedule).
3: I think they promote better recovery then most systems.
4: Squats and Deadlifts have their own days.
5: There's more emphasis on building weak points.
6: The big lifts are still cornerstones of this style of programming.
7: It's another effective option if you're bored with your current program.
8: It splits the body more effectively then the Upper/Lower system.
9: Workouts are still around the one hour mark (providing you regulate the volume properly).
10: You can do more then one exercise per bodypart (you still have to keep volume in mind).

Bonus workout!:


BB Press
DB upright row
BB Squat
Front squat
Bench press
Reverse grip bench press (to the clavicle)
BB calf raise
BB seated calf raise (sets of 20)
Close grip bench press


Pull up
DB row
Glute/Ham raise
DB shrug
Wide grip BB row to the chest
BB curl
Drag curl
Wrist curl
Hammer curl

You have posted this as a workout, not referring to it as a sample as you say later in another post. You also do not include any other program variations using these "sample" moves.

This is a home workout friendly version, all you need is a barbell/dumbbell set, a bench, and a set of stands (a power rack is better though). You can go four days a week with a heavy/light set up, and don't lift more then two days in a row, or do a three day A/B/A, B/A/B set up.

Keep the number of sets low (3-4), the reps higher (8-12), and keep 5x5 out of this (you'll probably die lol). Train for an hour at the most. Hope someone likes this and it helps them out.
Originally Posted by Trevor Ross View Post
It's only a 30 set workout (providing you're using 3 sets per exercise), and there's also the adaptation phase that has to be considered too.

[B]Or it can be a 40 set program with reps varying between 24-48 per movement. This is a large hole you have not covered very well in the writeup. Granted, there will always be questions about a program, but this is not ready to be presented as you have it written. IMO. [/B]

The intensity should be moderate because the frequency of the muscles being worked is moderate. It looks like more then it actually is, when I first started out I did an Upper/Lower similar to this, and I didn't feel overtrained at all. The weights just went up.

Originally Posted by Trevor Ross View Post

Notice when I posted that workout it was just a sample,

people can adjust things to suit them, and I understand there's some spillover from certain exercises to different muscle groups.

Which people do you refer to? There is a big difference between a noobie looking for info, and an experienced lifter. The inexperienced lifter needs competant direction.

That being said this is Bodybuilding, and for some people (like myself) some direct work for certain muscle groups is needed to develop them to their full potential.

Strength training and bodybuilding go hand in hand. In either pursuit progression is king.
If this was meant to be a strength program it would be in the strength forum, and it would be more abbreviated and laid out differently.

Why wouldn't you set a program similar to this for most people anyway?

Becasue, what you have proposed is not well thought out.

Most of the drug free old schoolers used a higher set volume then this, and had much longer workouts.

We can get into classic style training in another thread. Even then, they realized that there was a HUGE difference between new, and experienced lifters.

You have a lot of info in these three post that starts to go around in cirlces.
Your statement about not working this as a 5x5 scheme is cause for question.
You say to work it as 3-4 sets for up to 8-12 reps. Well, whats the plan?

5x5=25 reps
3x8=24 reps
4x8=32 reps
3x12=36 reps
4x12=48 reps


I'm not trying to be rude to you. But this whole program writeup is very incomplete.

There are a lot of people who look at these boards without ever posting, who use the info that is posted. I would not want somebody to use this program to try and do a workout from it. It is just too incomplete and leaves to many holes for the inexperienced to try and figure out.

Also, as was previously said. If you want to contribute training advice on the board, then we need to know who you are.

Last edited by glwanabe; 02-01-2011 at 04:04 PM.
glwanabe is offline   Reply With Quote