My New 2012 Workout/ Nutrition Plan

[cdnguy]

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[cdnguy]

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[dialtone]

awful lot of abs in there but otherwise looks really good! I was looking for a new split so I might steal this.

What about hams? Hams have always been the most lacking body part for me so I like to give them as much attention as quads. I would throw in some stiff leg deadlifts, lying leg curls, and hyperextensions on leg day and take out the farmer walk. just my opinion though.

 

[cdnguy]

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[Pathfinder222]

Don,t see time between sets decrease then increase or sets increases then decrease.

Try Big Beyond Belief program. Book is free online. Programs are at back of book.

Google (Big Beyond Belief Pdf)

 

[cdnguy]

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[XenoBuild]

It does seem to be a lot of sets with a good amount of reps... Day 1 you're doing 16 sets of Chest and 11 sets of biceps.

Three days of cardio with 4 days of lifts, hopefully you're getting lots of sleep in.

How long are your workouts? Do you alternate between the muscle groups (ie chest, then bicep, then chest) or exactly as you have it listed in that order?

This on routine for on cycle or?

 

[Pathfinder222]

Use your routine, you can tweek it a little.

1st week
13-15 reps
2mins between sets.
Low nember of sets

2nd week
10-12 reps
90secs between sets
increase sets by 1

3rd week
8-10reps
90secs between sets
increase sets by 1



Now do a growth phase for 4 weeks
3mins between sets 10-12 reps.
decrease number of sets by two from 3rd week
last week go heavy 2-3 reps.

If you read the book, it tells you how you bring body to almost over trainning. Then you back off so your body adapts(growth), then you can start another ramp again.

By changing time between sets it confuses your muscles.

The program from book, expect 15-25lb gain in weight. 21weeks.