Critique my new training program... v.cutting (Pur get in here)

Discussion in 'Fitness & Nutrition' started by Jeff Merr, Jun 9, 2005.

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  1. Jeff Merr

    Jeff Merr Elite Member

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    Ive been bulking for a few months, did S1+ cycle etc., got up to 211lbs and now planning on cutting once i get off PCT in a few weeks. Ive been wanting to change up my routine because my other routine was designed for bulking and is pretty old, what you guys think



    ***All Exercises Performed 3 sets each, 6-8 reps per set***

    Monday – Chest/Delts
    Chest:
    1. Flat Barbell Bench Press
    2. Incline DB Press
    3. Cable or Decline DB Fly’s
    Delts:
    1. Military DB Press
    2. Upright BB Rows
    3. Sitting DB Lateral Raises

    Tuesday – Legs/Abs
    1. Squats
    2. Leg Extensions
    3. Lying Leg Curls
    4. Superset Donkey Calf Raise and Seated Calf Raise
    5. Abs

    Wednesday – Back/Traps
    Back:
    1. Lat Pull Downs
    2. T-Bar Rows(Wide Grip)
    3. DB Lawnmowers
    4. Hyper Extensions
    Traps:
    1. Superset DB shrugs and BB shrugs

    Thursday – Biceps/Triceps
    Biceps:
    1. Standing BB Curls
    2. Hammer Curls
    3. Seated Spider Curls
    Triceps:
    1. Straight Bar Pushdowns
    2. Overhead DB Extensions
    3. Cable Kickbacks

    Friday – Cardio (20min. Bike)

    Saturday – Cardio/Abs (20min. Treadmill Intervals)

    Sunday – Cardio (20min. Bike)
     
  2. Leo95SE

    Leo95SE The OMINOUS one

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    u need another ham excercise like SLDL or gm
    how come no rear delt work? u get enuff from back?

    otherwise its ok, but sorta low volume for what im assuming would be high intensity.
     
  3. Jeff Merr

    Jeff Merr Elite Member

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    so should i do SLDL as well? so 6 exercises on leg day? And i kept it moderate volume because if i did more it would take me like over an hour and a half in the gym. Do you have any other suggestions? should i lower the sets and raise the reps?
     
  4. Neo22

    Neo22 OT Supporter

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    Take out the leg extentions or leg curls. Add the sldl. Up reps to 10-12.
     
  5. Leo95SE

    Leo95SE The OMINOUS one

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    ya maybe staying with same sets and upping reps will help.

    still going with heavy load?
     
  6. Chittenden

    Chittenden New Member

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    i saw u in the gym the other day u got big real quick =) u want to go out sometime?
     
  7. Jeff Merr

    Jeff Merr Elite Member

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    always going heavy :) ...but if i up the reps to 10-12, and do 3 sets of all 6 exercises, that isnt overtraining?
     
  8. Jeff Merr

    Jeff Merr Elite Member

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    :love:
     
  9. Jeff Merr

    Jeff Merr Elite Member

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    ok, so some people are saying high volume some people are saying low volume...im confused
     
  10. Jeg1983

    Jeg1983 OT Supporter

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    what he said
     
  11. PurEvl

    PurEvl going out gassed and not half assed...

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    wrong
     
  12. PurEvl

    PurEvl going out gassed and not half assed...

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    when cutting strength isnt even a thought usually, I tend to do 12 reps or more for the sheer fact it does in FACT cause muscle to have a denser look. Optimal for massive gains..maybe not but even now being clean and still repping the weight my build is far greater then the heavy weight training i used to follow. Im also not in pain all the time and hold a pump for more then a day for once. But its all on the person in my eyes, I know what I like an how I feel. Some guys like say Coleman live in the 10-15 range like me with heavy weight for that rep range but some guys like 4-8 with bone crunching weight and get the same results. ITs really hard to pinpoint whats best without trying everything out. I was stuck for awhile with the heavy/low rep mentality and it got me more and more injured and working backwards. I have grown leaps and bounds since squeezing more and using constant tension methods. It works for me. Also I squat 405 for 15 (when my injurys heal anyway) so it cant be all that bad for strength
     
  13. Leo95SE

    Leo95SE The OMINOUS one

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    thank you. nice to have a bb view sometimes. :/

    higher reps = dense look. (at least from what ive seen)
     
  14. Leo95SE

    Leo95SE The OMINOUS one

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    u need to see how u feel.
    shouldnt be taxing recovery, should have enuff energy to have high intensity every workout.

    personally, i wouldnt go to 85% or more. prolly stay at a max of 70-80%, and reps around 12, with a heavy day once every 2-3 weeks.
     
  15. Leo95SE

    Leo95SE The OMINOUS one

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    so if i train like christian, take the supps he takes, ill look like him? ORRRRRR, do i find something to fit my body?
     
  16. PurEvl

    PurEvl going out gassed and not half assed...

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    those pics hes juiced to the gills an you know it :rofl: And what works for him doesnt mean shit for everyone else just like I said. He wanted my opinion and what I do so I gave it.

    And whats with the pics.. whats your point...i can play too

    [​IMG]
     
  17. Leo95SE

    Leo95SE The OMINOUS one

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    no need to refute.. im sure christian would love to share his opinion and supps if we asked him..

    Jeff asked what ppls opinions are.. thas just mine..

    pl, ala, low volume and heavy def works for mass though!!! :)
     
  18. PurEvl

    PurEvl going out gassed and not half assed...

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    exactly I was asked what i though or what I did, didnt say do it this way or that way. Just answered it. I have gotten ready for shows on heavy ass 4-8 reps/weight as well. It all works, but I like my current way the best since I feel better. Didnt want to offend anyone
     
  19. trancezj

    trancezj New Member

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    I have and always will train 12-15 reps on most exercises. sometimes with bench I'll do 8-10. It works best for me. I beleive it works best for most people. Do a leg workout with 5 rep sets, then do one with 15 rep sets and you tell me which one works better. You might have to crawl to the computer after the 15 rep day though. High reps IMO works better because you end up using more of the muscle incorporation more parts that don't push in the initial couple of reps. If you're always pushing 5-8 reps, then those muslce fibers never get tired and quit as oppose to 12-15 where the initial muscle fibers are going to be fatigued. I also beleive it helps greatly with stablizer muslces as well.
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    even Arnold and Franco said the opposite of that
     
  21. PurEvl

    PurEvl going out gassed and not half assed...

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    are you serious...Arnold used to squat for 15-30 reps half the time. He did more volume then anyone as well. I have spoken to the man face to face about his training. Where do you think I got most of methods from...his and lous mouth. :wtf: people
     
  22. Leo95SE

    Leo95SE The OMINOUS one

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    believe me id love to have their genetics.
    do you?

    do you have a real opinion, or do you wake up in the morning and do a search and copy/paste it to yourself so you have a plan for the day?

    :p
     
  23. PurEvl

    PurEvl going out gassed and not half assed...

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    well if you watch pumping iron hes seen squatting an training with massive reps even right before the olympia :noes:
     
  24. Leo95SE

    Leo95SE The OMINOUS one

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    werd his book is all about insane reps.
     
  25. jonno

    jonno New Member

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    :joshers: i'm here for the gang bang
     
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