[El Conquistador]

Originally Posted by austinrockera

Attempting to get this thread back on track:

I am starting a new workout program next week. Upper/Lower program, but not sure which exact route to go. I have 4 days in the gym per week. I'm trying to bring up my legs, so I'm going to work them two days per week.

Here's what I'm looking at:
Day 1: Legs (heavy) and calves
Day 2: Upper (light)
Day 3: rest
Day 4: Legs (light) and abs
Day 5: Upper (heavy)
Day 6-7: rest

Or this:
Day 1: Legs (heavy) and calves
Day 2: Push upper (chest, shoulders, tris)
Day 3: rest
Day 4: Legs (light) and abs
Day 5: Pull upper (back, traps, bis)
Day 6-7: rest

opinions?

Or you could do strength lower/hypertrophy upper/rest/hypertrophy lower/strength upper.

Lots of options out there but out of the ones you listed.. I like the second.

[austinrockera]

Originally Posted by -Flex-

Or you could do strength lower/hypertrophy upper/rest/hypertrophy lower/strength upper.

Lots of options out there but out of the ones you listed.. I like the second.

My worries is that with exercise 1 or hypertrophy is that I won't get enough of a workout on my upper body. I only spend about 1 hour in the gym, and feel like i'm running around to finish up.

I will try the push/pull double leg workout for a couple weeks and see what it does. Will probably be walking funny until I get used to it.

[macmairon]

Thank you

[El Conquistador]

Quick back-building tip:

Today I reminisced before hitting the gym for my back day and realized I've been mistakenly wasting my time during back sessions. I thought to myself "let's change it up" before hitting the gym and when I came home I was reminded that pullups is the KINGPIN of back bulding.

Hard exercise, very taxing but totally beats machines (lat pulldowns). While machines have their benefits, you could virtually hit all parts of the back better by doing different variations of pullups rather than the other typical exercises people often do.

Example:

-Narrow Grip Underhand targets the upper back
-Narrow Grip Overhand targets the upper back
-Shoulder Width Overhand & Wide Grip Overhand develops your width 10x better than any other exercises
-Chin Ups will substitute for rows and hit the lower outter back
-VBar pull ups hit the much maligned rhomboids.

Even if you can't do pull ups, start off with strict form wide grip lat pulldowns and progress through by working up a better tolerance and more strength.

You truly are wasting time in the gym on back day if you're not doing pullups.

[El Conquistador]

deloading my squat today and starting a 5/3/1 cycle next week for four months. i'm really hyped to get going on that.

[BY2J.Wall]

I am 17years old and im about 5´11´´ and 145pounds.....i want to go to +-170 pounds......i go to the gym twice a week for 2-3months, i play basketball very often (4times a week), i take creatine monohydrate every day and gainer twice a week (1hour After workout)

[JoseBxNYC]

Anybody recommend the Perfect Push Up?

[bruteshot74]

Originally Posted by JoseBxNYC

Anybody recommend the Perfect Push Up?

I would not waste the money personally. You can change up the way you do push ups to have enough variety to work yourself in different ways instead of having some handle that does it.

[El Conquistador]

Originally Posted by BY2J.Wall

I am 17years old and im about 5´11´´ and 145pounds.....i want to go to +-170 pounds......i go to the gym twice a week for 2-3months, i play basketball very often (4times a week), i take creatine monohydrate every day and gainer twice a week (1hour After workout)

What's your question? 5'11 170 should be easy to obtain. Eat some food and take in a lot of protein. 2 days at the gym and protein once every while isn't anything to brag home about.

Originally Posted by JoseBxNYC

Anybody recommend the Perfect Push Up?

Nah. I mean, you rightfully can do so but why waste money when you can put it elsewhere?

Diamond pushups
Pushups on your knuckles
Wide Pushups
Close Pushups
Plyo Pushups

[brian8448]

Originally Posted by BY2J.Wall

I am 17years old and im about 5´11´´ and 145pounds.....i want to go to +-170 pounds......i go to the gym twice a week for 2-3months, i play basketball very often (4times a week), i take creatine monohydrate every day and gainer twice a week (1hour After workout)

Ayo son, playing basketball isnt a way to gain weight. Work out at least 4 times a week and eat a lot. You'll have to find out on your own what you can eat a lot of, how your body responds to what training/diets, but make sure you're getting 150g protein a day if you're working out consistently.

As far as myself, I'm taking a couple weeks off, my joints/bones are aching a lot right now, and I lift with good form so it's probably just 3 months of consistent 5 times a week workouts catching up to me. Very satisfied with results. I'll probably still be eating 4-5k cals a day these next couple weeks.