Gust87
2012-05-28, 21:31
Satt och läste lite på ett annat forum och såg en rutin som jag fann skapligt intressant.
Vad tycker ni om den? Något ni skulle kunna köra?
Det negativa är väll att marklyft inte tränas men då jag inte är så speciellt förtjust i den övningen och inte tränar för att tävla i SL eller liknande så är den ju inget direkt måste.
Rak mark körs ju iaf under volym veckorna:p
Day 1 - Lower body
Day 2 - Push
Day 3
Day 4 - Pull
Day 5
Day 6 - Repeat
Set rest
3-6 reps - 3 min
6-8 reps - 120s
9-11 reps - 90s (120 in squat, bench and pull ups)
4 weeks strength and hypertrophy
4 weeks hypertrophy
5 days rest or deload
Reversed pyramid will be used in all exercises so lets take squat for example, in the first set you will start with a weight that you do exactly 3 reps with and when you over time can manage to do 6 reps with that weight start over.
The sets after the first one shall be trained in the higher rep ranges (5-6, 7-8, 10-11).
The heavy sets will performed explosive and when above 6 reps do it strict and go a bit slower in the eccentric phase.
If you want to go to failure do it in the last exercise for each muscle and in 1-2 sets.
In all the others sets stay 1-2 reps away from failure.
How it will look the 4 weeks when you focus on hypertrophy are behind the exercises in parenthesis.
Lower body
Squat 4 x 3-6 (4 x 9-11)
Legpress 4 x 9-11 (leg extansion 3 x 9-11)
Hyperextension aka ham raise 4 x 6-8 (stiff legged deadlift 3 x 9-11)
Leg curl 3 x 9-11
Abs - Some type of crunch 3 x 6-8, captains chair 3 x 9-11 (Crunch 3 x 9-11)
Push
Bench press 3 x 3-6 (3 x 9-11)
Seated militarypress 3 x 6-8 (3 x 9-11)
DB bench press 3 x 9-11 (incline DB press 3 x 9-11)
Flyes 2 x 9-11
Lateral raise 3 x 9-11 (cable lateral raise 3 x 9-11)
Lying triceps extansion 3 x 6-8 (3 x 9-11)
Rope pushdowns 2 x 9-11
Pull
Pull ups 3 x 3-6 (3 x max)
DB row 2 x 6-8, 2 x 9-11 (BB row 4 x 9-11)
Close grip pulldown 2 x 9-11
Rear delt fly 3 x 9-11 superset with DB shrugs 3 x 9-11
BB curl 2 x 6-8, 2 x 9-11 (4 x 9-11)
I highly recommend that you throw in a few sets for your rotatorcuffs in the end of the push workout.
Do not go heavy on these, see it as prehab.
And when it comes to calves you can train them on whatever workout you want, i do them on the push day and i also give my forearms a few sets reversed and normal wrist curls in the end of my pull workout.
Vad tycker ni om den? Något ni skulle kunna köra?
Det negativa är väll att marklyft inte tränas men då jag inte är så speciellt förtjust i den övningen och inte tränar för att tävla i SL eller liknande så är den ju inget direkt måste.
Rak mark körs ju iaf under volym veckorna:p
Day 1 - Lower body
Day 2 - Push
Day 3
Day 4 - Pull
Day 5
Day 6 - Repeat
Set rest
3-6 reps - 3 min
6-8 reps - 120s
9-11 reps - 90s (120 in squat, bench and pull ups)
4 weeks strength and hypertrophy
4 weeks hypertrophy
5 days rest or deload
Reversed pyramid will be used in all exercises so lets take squat for example, in the first set you will start with a weight that you do exactly 3 reps with and when you over time can manage to do 6 reps with that weight start over.
The sets after the first one shall be trained in the higher rep ranges (5-6, 7-8, 10-11).
The heavy sets will performed explosive and when above 6 reps do it strict and go a bit slower in the eccentric phase.
If you want to go to failure do it in the last exercise for each muscle and in 1-2 sets.
In all the others sets stay 1-2 reps away from failure.
How it will look the 4 weeks when you focus on hypertrophy are behind the exercises in parenthesis.
Lower body
Squat 4 x 3-6 (4 x 9-11)
Legpress 4 x 9-11 (leg extansion 3 x 9-11)
Hyperextension aka ham raise 4 x 6-8 (stiff legged deadlift 3 x 9-11)
Leg curl 3 x 9-11
Abs - Some type of crunch 3 x 6-8, captains chair 3 x 9-11 (Crunch 3 x 9-11)
Push
Bench press 3 x 3-6 (3 x 9-11)
Seated militarypress 3 x 6-8 (3 x 9-11)
DB bench press 3 x 9-11 (incline DB press 3 x 9-11)
Flyes 2 x 9-11
Lateral raise 3 x 9-11 (cable lateral raise 3 x 9-11)
Lying triceps extansion 3 x 6-8 (3 x 9-11)
Rope pushdowns 2 x 9-11
Pull
Pull ups 3 x 3-6 (3 x max)
DB row 2 x 6-8, 2 x 9-11 (BB row 4 x 9-11)
Close grip pulldown 2 x 9-11
Rear delt fly 3 x 9-11 superset with DB shrugs 3 x 9-11
BB curl 2 x 6-8, 2 x 9-11 (4 x 9-11)
I highly recommend that you throw in a few sets for your rotatorcuffs in the end of the push workout.
Do not go heavy on these, see it as prehab.
And when it comes to calves you can train them on whatever workout you want, i do them on the push day and i also give my forearms a few sets reversed and normal wrist curls in the end of my pull workout.