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Old 03-20-2010, 07:01 AM   #31
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Just out of curiosity why is there only a direct back exercise on the workout A day dumbbell rowing?Is it because of the deadlifts on day B it is unnecessary?I don't know much about program design just wondering.




Workout A (performed for instance on Monday)

1. Sit-ups

2. Squat

3. Stiff leg deadlift

4. Bench press

5. Dumbbell rowing

6. Barbell static grip



Workout B (performed on Thursday)

1. Sidebends

2. Deadlifts (Bent-legged)

3. Military press

4. Barbell curls

5. Close-grip bench press

6. Standing calf raise
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Old 03-20-2010, 08:37 AM   #32
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Just out of curiosity why is there only a direct back exercise on the workout A day dumbbell rowing?Is it because of the deadlifts on day B it is unnecessary?I don't know much about program design just wondering.
Deadlifts heavily work most areas of the back, so I think the combo of deadlifts and rows is overall a solid approach. You could also add in weighted pullups instead of DB rows - or cycle rows and pullups every other "A" workout.
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Old 03-28-2010, 06:00 PM   #33
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great stuff im lovin it
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Old 03-28-2010, 07:01 PM   #34
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great stuff im lovin it
same man i read the whole thing haha this is great
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Old 05-07-2010, 07:28 PM   #35
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John Christy on Training Variety

http://realstrengthrealmuscle.com/rs...of_variety.htm

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Old 05-19-2010, 07:04 AM   #36
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John Christy 3 Day Splits

Program 1

Monday
Squats
SLDL or Back Extension
Bench Press
Pulldown, Chin or Row

Wednesday
Crunch
Barbell Curl
Military Press
Calf Raise

Friday
Side Bend
Deadlift
Close Grip Bench Press
Static Grip

Program 2

Monday
Crunch
Squats
SLDL or Back Extension
Barbell Curl

Wednesday
Bench Press
Pulldown, Chin or Row
Calf Raise
Close Grip Bench Press

Friday
Side Bend
Deadlift
Military Press
Static Grip
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Old 08-03-2010, 02:35 PM   #37
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which of the above two programs do you think would work best for me? i want to include 20 rep squats and i'm worried that in program one I'll be drained my the time I get to bench press and i won't do them justice... would program 2 be better for me?
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Bench:______185
Press:_______135

"Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe"
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Old 08-03-2010, 02:49 PM   #38
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My vote is for program 2. But you could do squats after bench on program 1. Steve Reeves did squats last.
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Old 08-03-2010, 02:50 PM   #39
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My vote is for program 2. But you could do squats after bench on program 1. Steve Reeves did squats last.
ah thats a thought. i'll start out with program 2 and see how I do!
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

"Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe"
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Old 08-03-2010, 03:13 PM   #40
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Hit it hard SO!
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