S_Tales
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I've never heard of this systemic recovery idea. Do you have any recommended readings to learn more about it? 2-3 workouts just doesn't sound like enough to me, plus I really enjoy getting intense exercise every day. I do think that what I am doing allows for localized muscle recovery, as no two days in a row work the same muscles. Yes, there is a small amount of overlap between chest/arms and back/shoulders, but not so much that it should interfere significantly. I've been doing this for about 2.5 months now, and am not feeling over-trained and have gained a few pounds of muscle. Still, I would be curious to read more about your training ideas.
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Eh, kinda pieced it together myself based on what I've learned over the past couple of years. I'm mostly concerned about my back day, not really feeling like I am making much progress, other than on deadlift. I am pretty slow to increase weight or reps on the barbell row and pull-ups especially.
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Hey all, Been working out seriously for about 6 months now, and have been vegan for about 2! I got burnt out on what I was previously doing in the gym, so I decided to switch things up a bit. I am primarily going for overall fitness and strength, but definitely do want to add some mass. I'm hoping you can take a look at my routine and give me some good constructive criticism on what is good about it, and what you think I should change. I do a 3 day rotation twice a week, as I've marked below. Here's what I've been doing for about the last month: Legs (Monday/Thursday) • Leg press • Lunges • Jump-ups (basically jumping onto a raised platform as fast as I can) • Quad extensions • Hamstring curls Chest and arms (Tuesday/Friday) • Barbell Bench Press • Incline Dumbell chest press • Dips • Cable cross-overs (low, mid, high) • Bicep curls • Tri-cep pulldowns Back and shoulders (Wednesday/Saturday) • Deadlifts • Pull-ups • Barbell/dumbbell Overhead press • Barbell/dumbbell row • Barbell pullover • Deltoid flies (front, side, rear) • Shrugs I generally do 8-12 reps at ~60% 1RM, for 3-4 sets. Every fourth workout or so I do more in the 4-6 rep range for 80-90% 1RM. I know I should be doing squats, but I had been doing them 3x a week, and it was starting to kill my lower back. I know this was from poor form, so I am trying to get my back healthy and relearn proper squat form before adding them back in. Leg press is a poor substitute. I do a solid ab workout every other day. I would be grateful for any constructive criticism. Thanks.