Originally Posted by Learney

I never saw what your intentions are there James but your workout IMO looks like you're almost trying to bring up a whole heap of weak points and working on a LOT of single joint movements.
NOT doing squats would be foolish for a multitude of reasons. You need to work on your technique to make sure you can squat otherwise you 100% wont be deadifting correctly.

Thank you very much for your reply mate. I cant really do squats at home because I dont have a squat rack or anything but I can have a go at them on wednesday when I go to my MMA class as they have free weights & a smith machine.

With the access you have to weights I'd look at doing a simpler upper/lower split or whole body routine and look at shorter rests to illicit as much of an 'anabolic' response as possible.

With 50kg I'd look at making you 'work' harder if the weight is too light (simple solution)

It isnt to light at the moment (with the exception of deadlifts) but hopefully if I make some progress then it will be ASPA.

Day 1 Upper. (All supersets)

Standing Military/Push Press
Pull Ups

Bench Press
Bent Over Row

Barbell Curl
Tricep Extension

Make sure you tempo is pretty slow. 4 eccentric 1 sec pause and 1-2 concentric with a 1 sec pause should just about do it. Try to think hw 'long' the muscle is under tension for rather than just how much 'weight' you're liftig which you dont have the luxury to do due to the equipment you have at your disposal. Look at the muscle being under tension for 60-90 secs for hypertrophy so dictate reps by this factor ( 7 second reps remember)

Day 2 Lower (All supersets)

Back Squats (If you master these, with limited weights I'd suggest getting into Overhead squats)
Stiff Leg Deadlifts

Front Squats
Lunges

Calf raises.

Take a day off then repeat. To alter the movements you can change grips, foot placement, tempo, rest. Start with about 90 secs rest and reduce it as you go until it gets to the point you need to invest in more weights or join that gym.

Hope this helps James

Phil


I will give that routine a go then mate & let you know how it goes. Thanks alot for your help & reps for you as well.

James