Own-It Posted November 26, 2013 Share Posted November 26, 2013 (edited) Im a new vegetarian. Made the switch 8 months ago and would never go back. With this change, I've tried to do as much as I can to elicit all possible gains I do a lot of research on my own about hypertrophy & muscle protein synthesis, and quite a bit regarding periodization. I also prefer a full-body workout over any other routine. I'll do this roughly 3 times per week. The question in the title I have stems from this. Given that research shows that the CNS & muscular adaptations occur more rapidly with daily undulating periodization as opposed to linear periodization, I copy this in to my full-body routine by stair-stepping from a 12RM (3 sets) on workout day 1, to a 10RM (4 sets) on workout day 2, and finally to an 8RM (4-5 sets) on my last workout of the week. Also, every two-three weeks on the Friday, I save that day for immense drop-sets. I hear that helps to break through pateaus if need be. My routine goes something like this, in order 1) Deadlift or Front squat2) Bent-over rows3) Mil press4) Single leg split squat5) T-bar row6) Decline Bench press7) Medium & Wide grip lat pull-ups8 Ab rope curls, then finish it off with9 Either full out Power cleans, or just a Snatch (depending how taxed my legs are) Due to the sake of time, I don't go strictly in order from largest muscle group to smallest (though I hear that's best). I mainly do this because I use the most amount of weight on #1 exercise, a little less on #2, a little less on #3, and about the same amount on #4. It flows very smoothly. This workout seems to be an immense calorie burner. Last workout was on 1300 calories burned after two hours. With all this in mind, I was wondering if anyone smarter than I or with more experience could give any input on my plan, If it's wrong or could be improved in any way, or any input whatsoever. Any critiques & criticism would be great & Id definitely like to hear about it. Thanks a lot,Mark Edited December 6, 2013 by Own-It Link to comment Share on other sites More sharing options...
C.O. Posted November 27, 2013 Share Posted November 27, 2013 Hey Mark, congrats on going veg. Check out mini fork lift for some weight training tips or ideas to steal. Link to comment Share on other sites More sharing options...
Own-It Posted December 6, 2013 Author Share Posted December 6, 2013 Cool, Ill check it out. Link to comment Share on other sites More sharing options...
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