GSleigh

hey everyone.

Right i started a new routine last month and i will be carrying this on for 16 weeks and i have to say just 4 weeks in... i feel amazing from it and some really good results in terms of changing routine, mixing it up and new pains and aches in places as if the body has really had a shake up.

What does everyone else think of a routine set out like this?

Week 1,3,5,7,9,11,13,15

*Size and growth weeks
*3 sets of 12 reps on all exercises.
*4 exercises per muscle group

Monday - Chest, Triceps
Tueusday - Legs
Wednesday - Rest
Thursday - Shoulders, Abs
Friday - Back, Biceps

Week 2,4,6,8,10,12,14,16

*Strenght weeks
*3 sets of 6 reps then on last set no rest into 1 set of 25 reps on each muscle group
*4 exercises per muscle group

Monday - Chest, Triceps
Tueusday - Legs
Wednesday - Rest
Thursday - Shoulders, Abs
Friday - Back, Biceps

Basically alternating weeks between strenght and size.

The shedule remains the same in terms of what gets done on what day.

For strength and size there are slightly different exercises for each muscle group to keep em guessing.

So far so good!

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wogihao

The problem is theres no deload weeks in that schedual, so your going to burn out even on the cell tech...

Its just a cookie cutter dual factor training schedual. More efective than just doing one rep range week in week out thats for sure. But it you were to make it truly a mass/strenght program I would lower the rep range on the strenght weeks to say 2-4 reps per set.

What are the exersises for the program? are they isolation or compound?

Wee G

I think its a small step forward from the usual **** but still moderately retarded.

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GSleigh

Well its all isolated work not compound. I still have not got my head into that game yet.

For example:

Chest day would constist of: Incline dumbell press, decline barbell press, pec flye, flat press.

Each muscle group has an exercise to heat as many heads and points of the muscles as possible.

I doing as much reading as i can but i may need a bit more help on "Deload" week?

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Lost Soul

Which weeks do you do toning reps?

De loading basics are in rippetoes starting strength which is plastered across the net as frequently as pictures of britney spears minge, should be able to google it

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Ollie B

Where the hell do they get these routines from. I mean looking at that makes me believe its designed for someone that takes alot of gear.

Im guessing your average M&F reader doesnt even take gear.

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OLLIE B

GSleigh

Its hardest one i given a shot so far but i tell you what.. in practice it feels fantastic and i feel i am getting resuits from this and the way its pushing.

Love dropping the weight after doing heavies and pushing out till fail. That really gets the muscle burning in a new way i aint felt before.

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leeston

looks far too complicated for my liking!

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