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How does it look?18854

SnackIt private msg quote post Address this user
Just read the two books from Eric Helms (the muscle and strength pyramid) can really recommend it! So i made an routine out from his sample routines that he recommended in his books, but added some more rear delt and traps work for my weaknesess, he mentioned that you should do this.

I will be using just novice progression on the 3x5 lifts and double progression on the isolation lifts, im returning from a year without lifting so im gaining strength fast! when the novice progression stops working i will do wave loading periodization, what he recommended after novice progression stalls.

How does my routine looks? I know my upper day has a lot of work but i need that upper back volume


Upper:
Bench press: 3 x 3-5
Bb row: 4 x 6-8
Incline db: 4 x 8-10
Pulldown: 4 x 10-12
Low row: 4 x 10-12
Skullcrush: 4 x 10-12
Bb curl: 4 x 10-12
Rear delt: 3 x 12-15
Face/lateral: 3 x 12-15

Lower:
Squat: 3 x 5
Stiff dead: 4 x 6-8
Leg press: 4 x 10-12
Leg curl: 4 x 12-15
Calves raises: 4 x 10-12
Abs

Push:
Bb incline press: 4 x 6-8
Ohp: 3 x 5
Db press: 4 x 8-10
Pec deck: 3 x 12-15
Lateral raises: 3 x 10-12
Skullcrush: 4 x 10-12
Rope exstension: 3 x 12-15


Pull:
Low row: 4 x 8-12
Pulldown: 4 x 10-12
Seated row: 4 x 10-12
Close pulldown: 3 x 12-15
Shrugs: 4 x 10-12
Rear delt c: 3 x 12-15
Face pulls: 3 x 12-15
Db curl: 4 x 8-12


Lower:
Deadlift: 3 x 5
Squat: 4 x 8-10
Lunges:
Leg press: 10-12
Leg curl: 4 x 12-15
Calves: 4 x 12-15
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SnackIt private msg quote post Address this user
Anyone?
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eknight private msg quote post Address this user
It's not the worst thing I've ever seen. Personally would drop the overhead presses. Unless you like creating impingement of the supraspinatus and biceps tendons. -3X
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SnackIt private msg quote post Address this user
@eknight should i replace it with a different shoulder press?
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eknight private msg quote post Address this user
Any overhead pressing movement puts those two tendons in a place of impingement between the acromion and clavicle. -3X
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wannabemuscular private msg quote post Address this user
@eknight Is there an angle at which the OHP, whether Barbell or DB, becomes safe on the shoulders? Say, with back supported by bench at approx. 60-70 degrees?

I love the OHP and am fairly strong at it, but whenever I dedicate time and effort to it I end up with shoulder problems.
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eknight private msg quote post Address this user
Pressing in the scapular plane- which, of course, you can't do with a barbell- is the safest way, but for most people the risk vs. reward isn't worth the movement at all, as you've found out. -3X
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wannabemuscular private msg quote post Address this user
@eknight Thanks. I guess I'll do a bit of research on the "scapular plane" topic.

How would you rate the Arnold Press? Since it's not a straight up and down press is it any better?
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
@eknight Thanks. I guess I'll do a bit of research on the "scapular plane" topic.

How would you rate the Arnold Press? Since it's not a straight up and down press is it any better?


Also curious about the arnold pres.
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eknight private msg quote post Address this user
At some point during the movement, your arms are still abducted and you're pressing overhead with heavy weight, so I wouldn't vote yes on those either. Sorry, guys! -3X
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SnackIt private msg quote post Address this user
@eknight Thanks! removed overhead press, rest looks decent and ready to go?
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by SnackIt
@eknight Thanks! removed overhead press, rest looks decent and ready to go?


Could i do some front raises for front delts instead?
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eknight private msg quote post Address this user
You could, but with your other pressing movements I would say that's not necessary. -3X
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by eknight
You could, but with your other pressing movements I would say that's not necessary. -3X


Alright! anything else you would add/remove or is it decent enough now?
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SnackIt private msg quote post Address this user
I just keep it in this, i havent really paid so much attetion to my abs before, but im gonna start doing some ab work twice a week, does this looks okey? not sure what i should do for obliques

Weighted cable crunch: 4x8-12
Hanging leg raises: 3x10-15
Russian twist: 3 set


And im also wondering about traps and shrugs, as i got rounded shoulders i feel that when i do shrugs my shouldes leans forward and i lose the contractions of the traps, should i try start pulling my shoulderblades back before i start shruging? are you supposed to shrug a little backward? if i lean a little forward, pull my shoulderblades back and shrug straight up and down then i really feel my traps working.
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wannabemuscular private msg quote post Address this user
Check out Cable Woodchops.
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SnackIt private msg quote post Address this user
But does my ab routine cover the neccesary?
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eknight private msg quote post Address this user
You have no planks and no anti-rotation movements. The routine for dummies thread will point you in the right direction. -3X
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SnackIt private msg quote post Address this user
@eknight added in planks now, but dident understand what anti rotation movment is? is cable woodchops that? could you give me some good anti rotation movments.
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eknight private msg quote post Address this user
http://www.builtlean.com/2014/01/13/anti-rotation-exercises/ -3X
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SnackIt private msg quote post Address this user
Thanks again guys!

Btw, what is the common signs for muscle loss while cutting?

Im gaining strength and losing 1 pound a week and keep my macros on point, so im pretty safe i think.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Thanks again guys!

Btw, what is the common signs for muscle loss while cutting?

Im gaining strength and losing 1 pound a week and keep my macros on point, so im pretty safe i think.


Anyone got some tips on this?
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