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Old 02-20-2012, 05:05 PM   #5
espm1000
Manlet on Fire
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Join Date: May 2011
Location: Virginia
Posts: 208
Training Exp: 2+
Training Type: ARGH!!!
Fav Exercise: Barbell Row
Reputation: 2048
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One other thing I want to highlight here in my journal is that not much is needed to grow. Granted, everybody is different, the natural lifter doesn't need to continually smash their muscles into oblivion in hopes of eliciting that sought after myofibrilar hypertrophy. Lee Haney said it best, "Stimulate, don't annihilate."

I made my best progress utilizing Joe Defranco's westside for skinny bastards, which is essentially an upper/lower split that relies on mixing maximum and dynamic effort days with lower volume and higher frequency. It was fantastic, at least for me. However, seeing as how I am now an intermediate lifter, I don't feel satisfied after that particular program anymore, so I'm currently brewing up a program so sinister and so effective based on what's worked for me that I thought I would share what I have so far.

It's an upper/lower in that utilizes primarily compound lifts, but with more volume and different exercises. It utilizes a push/pull format that works antagonistic muscle groups, and after the trial run today I am THOROUGHLY satisfied minus a few tweaks I need to make.

What makes this program different though? Well, I'll tell ya. Each muscle will still be worked appropriately on my upper days, but each upper day will have a particular focus. For instance, monday will focus on chest and back, and fridays will focus on shoulders/arms.

Here is what I'm up to. Sets and reps are based on how I feel. I'm still messing around with the order of exercises, but today felt GREAT. I haven't had a workout this rewarding in a long time. I'm sticking with this one.

Oh, one other things. I'm not going to failure on anything other than pullups. I tried going to failure every time on an upper/lower and it didn't work out too well.

Upper 1 - Chest/Back Emphasis

Flat Bench
Horizontal Row
Incline Flyes
Pullups
Triceps Extension
BB Curl

Lower - Focusing on Posterior Chain

Goodmornings
Leg Press
Leg Curl
Leg Extension
Calves
Abs

Upper - Shoulder Girdle Emphasis

Standing Strict Military Press
Shrugs or Facepulls
Lateral raises
DB Rows
Dips
Hammer Curls
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