John Christy Appreciation Thread

[denis]

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

[BendtheBar]

Originally Posted by denis

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.

[CoopDawg]

great stuff im lovin it

[strkout35]

Originally Posted by CoopDawg

great stuff im lovin it

same man i read the whole thing haha this is great

[BendtheBar]

John Christy on Training Variety

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

[BendtheBar]

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

[strkout35]

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?

[BendtheBar]

My vote is for program 2. But you could do squats after bench on program 1. Steve Reeves did squats last.

[strkout35]

Originally Posted by BendtheBar

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!

[BendtheBar]

Hit it hard SO!