How is this for a workout?

[Ready2Roid]

Im thinking about doing similar later. While on AAS.

Found it here btw:
http://www.higher-faster-sports.com/trainingphilosophy.html


Monday (Chest and back focused - light shoulders and arms)
Dumbell Bench – 4-5 x 8-10
Row- 4-5 x 8-10
Pulldown – 3-5 x 5-8 with 20 second rests
Flye – 3-5 x 5-8 with 20 second rests
Side cable lateral – 2 x 10-12
Bicep – 2 x 10-12
Tricep- 2 x 10-12

Wednesday (Legs)
Squat – 4-5 x 5-8
Leg Curl 4-5 x 5-8
Split squat 2-3 x 12-15
½ rack pull + shrug 2 x 12-15
Calf – whatever

Friday (Shoulder and Arm focused - light chest and back)
Incline press- 3-4 x 8-10
Chin- 3-4 x 8-10
Incline side lateral – 3-5 x 8-12 with 20 second rests
Row – 2-3 x 12-15
Bicep – 4-5 x 6-8
Tricep – 4-5 x 6-8

What do you guys think? too many reps?
Are legs hit too infrequently?

 

[Ready2Roid]

Thoughts??

 

[Xtremebody4U]

Looks good to me..but where is Cardio? How is your Diet? What kind of Cycle your running

 

[Suareezay]

i recommend that link quite frequently. any routine mentioned is going to be solid. you just have to try it for yourself and see if you do well on it. the only problem I could see would be becomming burnt out if you have a really below average recovery ability, which probably isnt the case, especially with drugs.

if you feel legs are being hit too infrequently, set the split up so that you are doing wednesdays workout again on monday, so that you are alternating upper, lower, upper, lower.

 

[Ready2Roid]

My cardio is non-existant. because Im bulking.. plus if I want to loose fat I simply cut back on calories without doing cardio.

My cycle is 500 mg test enanthate pr. week for 10 weeks. With nolva as pct.
(My first cycle)

I might just try this program after I have finished my current program, It would be nice to have one day a week extra out of the gym

One question Suare.. I read everything on that site. and it said to use 20-25 reps per bodypart. But on this program it is a whole lot more reps per bodypart.
Im confused, did I misunderstand?

 

[Suareezay]

One question Suare.. I read everything on that site. and it said to use 20-25 reps per bodypart. But on this program it is a whole lot more reps per bodypart.
Im confused, did I misunderstand?

here is a quote from the article that pretty much sums up the issue of reps

The research and real world observation seems to indicate 25-50 reps twice a week for a body-part is plenty. Any more then 50 twice per week and some people may have issues with recovery. What seems to be the most important factor is that a “minimal” amount of volume is maintained and not to intentionally seek out humongous increases in this area.

it all depends on your recovery ability. taking DB bench from the routine you have chosen, for example, 4 sets of 6 would be the low end of the voume scale at 24 reps. At the higher end you have 5 sets of 8 for 40 reps. It just depends how much you can handle. At the moment, I am personally sticking with 20-30 reps for all bodyparts, simultaneously decreasing reps while increasing sets every 2 weeks (as described in that article). Keeping intensity under control and only approaching failure in the beginning weeks after a deload, and slowly shifting towards setting PR's and going all out im-gonna-kill-a-motherfucker intense for the last few weeks at lower reps.

 

[Ready2Roid]

Ok thanks.. That clears it up for me, I must have mixed things up with the rep-range.

 

[Phil9999]

this is a workout for bodybuilding?

 

[Behemoth]

this is a workout for bodybuilding?

Yes. Just because it doesn't have one bodypart a day and retarded amounts of volume for everything does not mean it isn't a bodybuilding routine.

 

[Phil9999]

no offense bro but thats a pretty girly leg workout.

 

[Behemoth]

Yep, squatting 80-85% of your 1 RM for 5 sets of 5 is definitely very girly.

Did you read the link that Suareezay posted?

You know some of us are more concerned with adding more weight to the bar than with just getting in as much volume as possible.

 

[Phil9999]

Wednesday (Legs)
Squat – 4-5 x 5-8
Leg Curl 4-5 x 5-8
Split squat 2-3 x 12-15
½ rack pull + shrug 2 x 12-15
Calf – whatever

Does the fact that he did 5 sets of squat justify that as his only quad movement? Are you that burnt out after 5 sets that theres no room for other great exercises like leg press, lunges, leg extensions, front squats, hack squats?

I squat really heavy that doesnt mean my workout is over. You get growth from shocking your muscles. Sometimes you need to squat at the end of a workout to keep challenging yourself instead of always doing it in the beginning.

 

[Behemoth]

Fatigue is not the primary growth stimulus. Tension is. You don't have to be "burnt out" after a workout for it to be productive.

 

[Phil9999]

you got a picture of your quads?

 

[Phil9999]

what is your height and weight?

 

[Behemoth]

Not that it is relevant to the conversation... but I'm 235 lbs at 6'1 right now, around 15% bodyfat. I only squat 400 for a single and dead 500 for a single, and my quads are only 28 inches around at their thickest point, so... I guess that means you are right and I'm wrong, right? That's how it works in bro-logic, am I correct? I mean, considering that you are a "sauce monster" and I've only ever done one test cycle, I'm sure you are bigger than that and lift more than that, right?

 

[Phil9999]

well yes i am bigger and stronger than you. Im 5'6 at 225 w 10% bodyfat but I guess you are right in the regard that its pointless to argue that way because this is the internet. It just seems to bother me how everyones always calling "overtraining". My body and many others who i know have responded great to high volume training. It seems to me that people knock it because it is harder than low volume training.

 

[Phil9999]

Yes i do believe that one can overtrain. But not at like 10 sets of quads. With the proper supplements and nutrition one can easily recover from a 16 set quad workout whether your on gear or not. If you can get more out of adding more volume and intensity to your training why should you stop with only one or two exercises for a muscle? to me it sounds like an exscuse for the lazy.

 

[Behemoth]

Sure, you can recover from that... if you aren't using a very high % of your 1 RM. The point of doing less volume is that you can do it more often and with higher loads. How "hard" a workout is will be irrelevant. Do you think your muscles perceive things in terms of how hard they are to you? No, your muscles see tension and that's it. It's not like your muscles are going to think "damn, he's really sweating, better activate all our motor units."

Yeah, volume works and all, and obviously a minimum amount of volume is necessary - I agree that most people fear overtraining too much - however the primary growth stimulus is always going to be the load you are using. A higher load is always better, as long as you can maintain sufficient volume with that load. Sufficient volume will vary based on the individual but is usually a lot less than what most people would think after reading all the routines of the pros.
You can go too far on either end - the classic hard gainer routines, for instance, I think are usually way too low on volume for anyone but a newbie.