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12-10-2004, 11:11 PM
| #1 (permalink) |
| Under Construction Join Date: Apr 2004 Posts: 6 Rep Power:  |  Workout Change Help Required! Guys I have been useing - successfully - A modified 20 Rep Squat workout 3x8-10 Dips (for chest) 1x8-10 Flat Bench 3x8-10 D/B Shoulder Press 3x8-10 Chins (wide Grip) 2x10 Straight bar Curls 1x15 Squat - warm up 1x20 Squat 1x15 Pullover 1x15 Stiff leg Deadlift - Warm up 1x12 Stiff leg Deadlift 1x15 Pullover I've done quite well on this over the last 6 months with my dips going from 15 bodyweight to 10 with 40kg, and my squat 90kg to 140kg for 20 reps - But time for a change! What do you guys recon? Incline press for chest? Upright Rows for delts? Bent over rows for lats? Full deadlifts? With work I can only train twice a week and I respond MUCH better to compound movements (one arm tricept kickbacks do nothing for me!) Any help much apprieciated! Cheers Simon |
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13-10-2004, 12:05 AM
| #3 (permalink) |
| Making Progress  Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power: | training Thats good squatting, what bodyweight and height are you? Incline bench will grow the upper chest and increase your overall bench weight but declines will develop your lower pecs and will allow you to use a greater weight. Dumbell benching at different angles will have the same effect as barbell benching but will allow for a greater range of movement and will hit the muscle fibres differently. Look in the nirror and study which part of your pecs need training. I find upright rows (with dumbells of bar) always work for me and build up my traps nicely. Also try doing 8 reps of upright rows, and then 8 reps of shoulder presses straight after. This build the shoulders great and then next workout do presses first the upright rows Bent over rows are good but my favourite and in my opinion to get those lats flaring out at the side one arm dumbell rows done at 1.5 seconds lifting and 3 second lowering always works great. Deadlifts wont work your quads as much as squatting but are a great movement, if you want to mix your squat up try squatting with your feet together. This places the emphasis on your quads to a greater degree whereas a wide stance will recruit the hamstrings and glutes more. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above |
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13-10-2004, 03:19 PM
| #4 (permalink) |
| Making Progress Join Date: Oct 2004 Location: Warrington, Cheshire Posts: 184 Rep Power: | If your looking for something different, you could try doing a two day split. Maybe Legs, Back and Biceps one day, and the rest the next time. Also stick with the main compound movements, Deadlifts, Squats, Bench, Chins etc, but try some different exercises. Also if your going to be deadlifting stick to low reps, below 6 ______________________ Benj |
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