all i know is i tried that workout on the first page of this.. kicked my ass.. i had been doing split training for awhile now.. thanks for this one.. im goin to stick with it for awhile and see where is gets me.
Good to hear. Frequency is the key m8 as long as you keep the volume low. you dont need to do a lot of excersises 2 for the big muscle groups and 1 for bis/tri. Keep up the good workOriginally Posted by intraining87
The hardest training I ever did was the super slow( hyper slow... I don't know how to call it). It was a fullbody routine.
As an exemple on on the leg press , you take 8 sec to push the weight up and 4 sec the lower it.
between 8-10 reps/set
The complete training was the following:
leg press 3 sets
leg curl 3 set
Chest press 3 sets
Pulldown 3 sets
Concentrate curl 3 sets
Arnold Press 3 sets
Lying extension 3 sets
give it a try
^^ Super slow while inducing hypertrophy is a cummulative fatigue method that relies on lactate accumulation to trigger growth hormone release. So rather than actively recruiting higher threshold motor units to tax type 2 fibres, you rely on fatigue to recruit and trigger growth here.
This is counterproductive for athletes or anyone who wants to be "functional" (think being able to have marathon sex sessions) and also anyone who wants to exhibit power. Plus the fatigue element means that training will make you pay for the rest of the week, so goodbye to being able to work at your job without any issues (even sitting all day causes me to cramp up after fatiguing sessions). When there are other avenues that are superior in both lifestyle and functional mass building aspects they are immediately better choices.
So not productive.
i like training split wise, feel im able to focus more on each individual muscle, i have been thinking about a push/pull routine though...
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
I wan't to add deadlifts
Overhead Dumbbell or Barbell Press: 2 sets of 8 to 10 reps
Squats: 3 sets of 8 to 12 reps
Barbell or Dumbbell Flat Bench Press: 3 sets of 8 reps
Chins or Bent Over Barbell Rows: 3 sets of 8 to 12 reps
Dips or Close Grip Bench Press: 1 to 2 sets of 8 reps
Deadlift: 1 set of 5 reps
Barbell or Dumbbell Curls: 1 to 2 sets of 8 reps
Standing or Donkey Calf Raises: 2 to 3 sets of 12 to 20 reps
Is this be ok or would i over train my lower back?