Four week program written by my trainer
cgvet37
Posts: 1,189 Member
This is a four week program that focuses on a single muscle group per day, except for arms. I will update as I complete each day.
Week one, each movement consists of 2 sets of 20 reps.
Day one, Arms
Skull Crushers
V-bar pull down
Underhand tricep extension
Seated dips
Hammer curls
Guillotine curl
Wide grip bar curl
Easy bar curl
Week one, each movement consists of 2 sets of 20 reps.
Day one, Arms
Skull Crushers
V-bar pull down
Underhand tricep extension
Seated dips
Hammer curls
Guillotine curl
Wide grip bar curl
Easy bar curl
0
Replies
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just curious what your goal is with this program0
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I'd be interested also. That's about 3 more varieties of curls than I would do.0
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After reading all that I am glad I found Strong-lifts 5x5...
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just curious what your goal is with this program
This is just one program. I normally don't stay on any one program for more then four weeks. This program is designed to help keep you from plateauing. Combined with other programs. This is one of four phases. Each week, you perform different movements, as well as changing the number of sets and reps. Week one consists of 2 sets of 20 reps for each movement. Week two is 3 sets of 10 reps. Week three is 5 sets of 5 reps. Week four is one set of 14-16 reps, one set of 10-12 reps, one set of 6-8 reps, and one set of 1-5 reps.0 -
xbowhunter wrote: »After reading all that I am glad I found Strong-lifts 5x5...
I can say this. I have never progressed as quickly as I have in the last three months. I just came off a program that was similar, but I kept with 4 sets of 10 reps throughout. After I complete this cycle, I will start an entirely different program. You have to keep your body guessing. Or you will stop seeing progress.0 -
Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.0 -
xbowhunter wrote: »After reading all that I am glad I found Strong-lifts 5x5...
I can say this. I have never progressed as quickly as I have in the last three months. I just came off a program that was similar, but I kept with 4 sets of 10 reps throughout. After I complete this cycle, I will start an entirely different program. You have to keep your body guessing. Or you will stop seeing progress.
yes you do have to change up stuff. Are you after bulking or strength or endurance or what? What is it that is your specific goal0 -
xbowhunter wrote: »After reading all that I am glad I found Strong-lifts 5x5...
I can say this. I have never progressed as quickly as I have in the last three months. I just came off a program that was similar, but I kept with 4 sets of 10 reps throughout. After I complete this cycle, I will start an entirely different program. You have to keep your body guessing. Or you will stop seeing progress.
yes you do have to change up stuff. Are you after bulking or strength or endurance or what? What is it that is your specific goal
Honestly, at this point in time. I'm simply working on being healthier.0 -
As a beginner, I am looking at this and scratching my head. It seems to be a combination of endurance and perhaps hypertrophy to me. If this is Thursday's workout, what does the rest of the week look like? Do you do a mix of light, medium and heavy days? Is this some kind of advanced 4-week program specifically to break a plateau? Is it that you are trying to build a bit more muscle to gain a bit more strength? When you say healthier, do you mean stronger?
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Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.
If you're a relative beginner, working compound exercises will go much further for your general health and fitness than a bunch of isolation exercises.
If you are a competitive bodybuilder trying to build a weak area maybe, but for the rest of us 4 different bicep exercises in a workout is not the most effective way to use your time.0 -
Packerjohn wrote: »Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.
If you're a relative beginner, working compound exercises will go much further for your general health and fitness than a bunch of isolation exercises.
If you are a competitive bodybuilder trying to build a weak area maybe, but for the rest of us 4 different bicep exercises in a workout is not the most effective way to use your time.
I have disagree with you.0 -
Hammer curls for elbow health and done. I swear through my three minutes of biceps a week. That just sounds like torture.0
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Packerjohn wrote: »Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.
If you're a relative beginner, working compound exercises will go much further for your general health and fitness than a bunch of isolation exercises.
If you are a competitive bodybuilder trying to build a weak area maybe, but for the rest of us 4 different bicep exercises in a workout is not the most effective way to use your time.
I have disagree with you.
Even on arms and "isolation" work, the best way to build mass is to use heavy weight. The exercise that allow you to move heavy weight are going to develop the most mass. For triceps that would most likely be close grip bench. For biceps, that would likely be barbell curls. I have done arm days in routines (rarely, though) and build the rest of my routine around those 2 lifts, adding in isolation movements after those movements are done.
This routine you are doing looks like all low-weight lifts. Probably good for grandma trying to tone-up but not for anyone trying to build/ maintain lean mass (if on a cut).0 -
It's actually not as many curls (or extensions) as it looks like, considering it's only two sets each. I might do fewer varieties but perform a minimum of 3 sets and maybe go up to 5 sets of each type, depending on the day and how I felt. 8 sets of light-weight biceps work ain't ever killt nobody, despite what the SL5x5ALLDAY crowd will yell.
So......what's a guillotine curl? I've never heard of that one.
*runs off to YouTube*0 -
Meh.
https://youtu.be/eAfilDLPoGE
Nothing wrong with it, I guess. But why not just stand up and raise the cable height level with your shoulders and do them that way?0 -
As a beginner, I am looking at this and scratching my head. It seems to be a combination of endurance and perhaps hypertrophy to me. If this is Thursday's workout, what does the rest of the week look like? Do you do a mix of light, medium and heavy days? Is this some kind of advanced 4-week program specifically to break a plateau? Is it that you are trying to build a bit more muscle to gain a bit more strength? When you say healthier, do you mean stronger?
Don't look.0 -
Packerjohn wrote: »Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.
If you're a relative beginner, working compound exercises will go much further for your general health and fitness than a bunch of isolation exercises.
If you are a competitive bodybuilder trying to build a weak area maybe, but for the rest of us 4 different bicep exercises in a workout is not the most effective way to use your time.
I have disagree with you.
Even on arms and "isolation" work, the best way to build mass is to use heavy weight. The exercise that allow you to move heavy weight are going to develop the most mass. For triceps that would most likely be close grip bench. For biceps, that would likely be barbell curls. I have done arm days in routines (rarely, though) and build the rest of my routine around those 2 lifts, adding in isolation movements after those movements are done.
This routine you are doing looks like all low-weight lifts. Probably good for grandma trying to tone-up but not for anyone trying to build/ maintain lean mass (if on a cut).
I was going to explain in detail, but you are obviously close minded. So, it would be a waste of time.0 -
As a beginner, I am looking at this and scratching my head. It seems to be a combination of endurance and perhaps hypertrophy to me. If this is Thursday's workout, what does the rest of the week look like? Do you do a mix of light, medium and heavy days? Is this some kind of advanced 4-week program specifically to break a plateau? Is it that you are trying to build a bit more muscle to gain a bit more strength? When you say healthier, do you mean stronger?
The individual designed it to help break through a plateau, or to help keep from plateauing. Tomorrow, I will do the same sets and reps for back. Then chest, and so on. Next week the movements will change some, and I will do 3 sets of Ten reps. So, every week the movements change somewhat, and the sets and reps change. It does not give your muscles a chance to get used to any one routine/program.0 -
Packerjohn wrote: »Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.
If you're a relative beginner, working compound exercises will go much further for your general health and fitness than a bunch of isolation exercises.
If you are a competitive bodybuilder trying to build a weak area maybe, but for the rest of us 4 different bicep exercises in a workout is not the most effective way to use your time.
I have disagree with you.
Even on arms and "isolation" work, the best way to build mass is to use heavy weight. The exercise that allow you to move heavy weight are going to develop the most mass. For triceps that would most likely be close grip bench. For biceps, that would likely be barbell curls. I have done arm days in routines (rarely, though) and build the rest of my routine around those 2 lifts, adding in isolation movements after those movements are done.
This routine you are doing looks like all low-weight lifts. Probably good for grandma trying to tone-up but not for anyone trying to build/ maintain lean mass (if on a cut).
I was going to explain in detail, but you are obviously close minded. So, it would be a waste of time.
It's your world, we're just livin' in it. Hope you make gains on your program0 -
It's actually not as many curls (or extensions) as it looks like, considering it's only two sets each. I might do fewer varieties but perform a minimum of 3 sets and maybe go up to 5 sets of each type, depending on the day and how I felt. 8 sets of light-weight biceps work ain't ever killt nobody, despite what the SL5x5ALLDAY crowd will yell.
So......what's a guillotine curl? I've never heard of that one.
*runs off to YouTube*Meh.https://youtu.be/eAfilDLPoGE
Nothing wrong with it, I guess. But why not just stand up and raise the cable height level with your shoulders and do them that way?
I face the opposite way, and I use an incline bench, usually set to number two. Facing the other way gives me more stretch in my biceps.0 -
As a beginner, I am looking at this and scratching my head. It seems to be a combination of endurance and perhaps hypertrophy to me. If this is Thursday's workout, what does the rest of the week look like? Do you do a mix of light, medium and heavy days? Is this some kind of advanced 4-week program specifically to break a plateau? Is it that you are trying to build a bit more muscle to gain a bit more strength? When you say healthier, do you mean stronger?
The individual designed it to help break through a plateau, or to help keep from plateauing. Tomorrow, I will do the same sets and reps for back. Then chest, and so on. Next week the movements will change some, and I will do 3 sets of Ten reps. So, every week the movements change somewhat, and the sets and reps change. It does not give your muscles a chance to get used to any one routine/program.
Do you lift heavy on most lifts? Like having only two left in the tank? Or is it ran light? Like a deload?0 -
Allan Thrall had a YT on breaking a plateau. I remember it to be very different.0
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Is this guy your trainer?
https://m.youtube.com/watch?v=GzxRhtZLItY 0 -
Odd program but whatever floats your boat. I'm not the most "efficient" in my training either as I get bored and like to mix stuff up. I'm not sure what you are looking to gain with that high of reps. Plateaus will break. Just keep eating at a deficit and lifting.0
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As a beginner, I am looking at this and scratching my head. It seems to be a combination of endurance and perhaps hypertrophy to me. If this is Thursday's workout, what does the rest of the week look like? Do you do a mix of light, medium and heavy days? Is this some kind of advanced 4-week program specifically to break a plateau? Is it that you are trying to build a bit more muscle to gain a bit more strength? When you say healthier, do you mean stronger?
The individual designed it to help break through a plateau, or to help keep from plateauing. Tomorrow, I will do the same sets and reps for back. Then chest, and so on. Next week the movements will change some, and I will do 3 sets of Ten reps. So, every week the movements change somewhat, and the sets and reps change. It does not give your muscles a chance to get used to any one routine/program.
Do you lift heavy on most lifts? Like having only two left in the tank? Or is it ran light? Like a deload?
Yes, I will lift heavier as the weeks go on. As an example. The program I just came off was 4 sets of 10 reps for each movement. I was doing 50 lbs. when doing easy bar curls. Today I only did 40 lbs., because of the high rep count. Week two I will do at least 60 lbs. maybe more. As I will be doing 3 sets of 10 reps. Week three, I will do more weight then the previous week, as I will be doing 5 sets of 5 reps. On the fourth week, the reps will go down each set. So I'll add weight each set.
I know it may sound strange, but there is no one program that is the end all be all. I used to be one that would only do 2-3 movements per muscle group, per week, with a split. I plateaued fairly quickly. In the last three months, I have yet to hit a plateau. I add weight pretty much every week, or if it begins to feel to light. I'm stronger now then I have ever been. Even more so then when I was in the Military. What I'm doing is working. I'm not trying to blow smoke up anyone's rear end, or just regurgitate something I found online. I'm just sharing what I have learned along the way, and what works for me.0 -
Packerjohn wrote: »Packerjohn wrote: »I'd be interested also. That's about 3 more varieties of curls than I would do.
You need to hit muscles from different angles. Most muscle groups consist of two or more heads.
If you're a relative beginner, working compound exercises will go much further for your general health and fitness than a bunch of isolation exercises.
If you are a competitive bodybuilder trying to build a weak area maybe, but for the rest of us 4 different bicep exercises in a workout is not the most effective way to use your time.
I have disagree with you.
Even on arms and "isolation" work, the best way to build mass is to use heavy weight. The exercise that allow you to move heavy weight are going to develop the most mass. For triceps that would most likely be close grip bench. For biceps, that would likely be barbell curls. I have done arm days in routines (rarely, though) and build the rest of my routine around those 2 lifts, adding in isolation movements after those movements are done.
This routine you are doing looks like all low-weight lifts. Probably good for grandma trying to tone-up but not for anyone trying to build/ maintain lean mass (if on a cut).
I have not found this to be true.0
This discussion has been closed.
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