harry_88

day 1 squats 1x20
bench press 3x8
close grip bench press 3x8

day 3 squats 1x20
deadlifts 3x8
weighted chins 3x8

day 5 squats 1x20
military press 3x8
upright row 3x8

based on a breathing squat cycle with 2.5lb being addd to the squat every session over 6 week cycle

what do you think?

toxictoffee

you havent stated any goals to go off

its not ideal by fr

it has the basis of being 'ok' for newbies if:

rep ranges and exrcise choice are sorted
more leg work is done
lesser exercises weeded out

as it is it is not really ideal for anything
hypertrophy will be limited, strength non existant

pick a goal, post more info and more help can be given

harry_88

the splits for mass, you do realise breathing squats are renowned for producing huge mass gains?

and where are the lesser exercises? maybe the close grip bench and possibly the upright row but the rest are all mass excercises!

as for more leg work my hams are getting hit 1s a week with the deads and my whole legs are getting hammered 3 times a week. no offence mate but if you think you can crank out a set of good mornings after 20 rep squats then more you than me

toxictoffee

crack on if you think you are right mate

your training is poor, no ifs, no buts

if you can justify it, crack on

funnily enough yes as i have documented time and time again due to the % of SO fibres in the quds

but then again one set is not enough to stimulate either strength, functional or non functional hypertrophy

lol

Jimmy

again, i agree with toxic

but this time, he wasnt 'blunt enough' lol

the workout isnt very well though about or put together

it wont do much for you, but go ahead if you want to...its no skin of anyone elses nose

please dont judge people by their post count though

you have spoken down to toxic a bit there...but he is very clued up on things

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toxictoffee

lol, damned if i do, damend if i dont

TBH its not a case of talking down to me, its a typical case of someone 'knowing better' only to make themselves look clueless

i will debate any point riased on justifying its worth as a plan

there is nothing advanced about the plan as their is a lack of appreciation for rep ranges to muscle group

the illogical notion of microloading 1kg a week on squats

unless you are starting on 100kg + for the 20 reppers the weight increase should be far more or some other form of progressive overload should be employed such as wave progression

but again im sure there will be a counter argument to justify what is in effect the re invention of the wheel

problem is the wheel is now a square shape

crack on mate

chest is lacking in volume
no horizontal plane for lats

again i could go on

Bulldozer

I dont reckon you could recover from 20 rep squats 3 times a week personally.

Apart from that i dont think its as bad as everyone else has made out tbh

There is more than one way to skin a cat

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toxictoffee

recover from one set 3 times a week?

its recruiting endurance fibres for 45 seconds to 1 minute once, the revocery is not an issue
what do you like about the plan?

where is the chest work?
back thickness?

if you are going to do a FBR plan then rippetoe starting strength is better

or simply employ a logical push/pull/legs split or other split

this is neither

Bulldozer

20 rep squats are hardly "one set" , not like you mean it anyway!

If they are done properly and intensely you shouldnt be able to hardly stand up after! So yes, i think overtraining is defo possible!

When i perform them i use my 10 rep max for squats, once i get to the 10 i am obviously fooking knackered. Then i start puffing and blowing and struggle my t*ts off to get the next 10 reps out.

I personally find them much more taxing than say 5 x 5 for squats.

I didnt say " i liked the routine" , i said i didnt think it was as bad as everyone made out! I agree a push/pull/legs would probably be more sensible.

And yes, starting strength is a great routine.(i have used it) Where is the chest work in that??? Bench press is the answer, period!

Starting strength has back thickness work (pendlay row ) , but where is the back width work ???!

Sure it has OPTIONAL chins and dips in there, but they are just that optional

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invisiblekid

Where's Big when you need him! I'd like to see his input.

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AussieMarc

i would stick to a push / pull / legs split instead of squat&push / squat&back / squat&shoulders..

1. not enough rest between squat days
2. lacks any rowing movement (upright is more shoulders unless your talking bent over)
3. not enough legs

^ as the other lads have said.

maybe something more like this?

day 1 - push (chest)
bench
incline / decline bench
flys / cables
tri's

day 3 - legs
squats
deads
lunges? leg curls?

day 5 - pull/shoulders
chins
row / rev fly
lat pulldown
military press
upright row

^ very rough program but start with the base... when doing a split, make sure you target different muscle groups on the days as you won't give them enough rest - this is mainly in regards to your squats.

every anatomical movement can be categorised under 3 main subcategories - push / pull / legs.

start with that base and then add the rest.. you can either group shoulders with push or pull as both have some aspect of shoulders.. if day 5 is friday then you will have the weekend to rest before day 1 hits your shoulders again.. do shoulders on day 3 and they will still be fatigued from day 1 when doing chest.

if you are training for mass, maybe even increase the rep range to 10 but on the final set go down to 6-8 instead?

just my 2 cents worth.. feel free to rip it apart.

*edit... added "leg" before the word curls on day 3 to avoid confusion.

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Bulldozer

Sorry bud but thats not a push/pull/legs routine !!

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Jimmy

lol...thats what i was thinking

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Jimmy

push
chest
delts
tri's

pull
back
traps
bi's

legs
quads
hams
calves

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'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.'

toxictoffee

lol

lets just hope you dont decide on GVT then:confused::confused: