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So my pecs will still be getting a drumming in the above workout also?

Could somebody give me an idea of what sets I should do for each one and how many reps.

Feel like i'm asking the world here lol ;)
 
I do 3x8, thier is no right and wrong really.

Yes your chest will be hit good with that routine, dips and decline bench are 2 best excersises for lower chest IMO. I found the frequency of hitting the chest more than once a week to be a big difference, this is what i felt was wrong with my previous P/P/L routine.
 
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S7yl3s said:
Give yourself about 90 seconds rest between each set and I personally wouldn't do anymore than 6 reps in each set of deads as any more and all I ever see is peoples form suffering.
Great advice, definately agree with that.
S7yl3s said:
You sir, are a posting machine! Always in there helping people out straight away :)
...and that :)
Morba said:
:D
i find that the case with quite a few people on this forum! we all good :D
... and again! :)
 
Morba said:
sometimes i really could agree with you, hence why i generally spend more time with the dumbells myself!
Yep dumbells are supposed to be better to stimulate the pecs. Though it's hard to let go of barbell benching because of the sheer amount of weight that can be used once you get good at it. Big weight = more stimulus for muscle growth, so there's a battle to get your head around! Just need to draw on your own experinces and make up your own mind I think.

I'm just suprised how hard I can hit he pecs with weighted dips using a slightly wider grip, I've never been able to get my pecs to fail before triceps before with this exercise and they're really responding :) Better than they ever did with benching, plus I can use more weight, 16.6st +42kg (147kg) last time I went for a 5 rep max lift, no way I can bench that for 5! Also the knock on effect is I have more energy to put into incline's and build up what was my weakest bodypart, the upper chest.

It's working for me and is an option you rarely see people take as most think bench press is the only way.
 
Generally I mix it up, as with everything. I'll go through a state of using the barbell and then switch the dumbells, and then back and so on. I find this works the best for myself.

Currently on the Dumbell phase :)
 
Is it best to to one of the above set of exercises 3x's a week and then do the other one 3 times the next week?

Or just do Monday = Exercise Gp 1
Wednesday = Exercise Gp 2
Friday = Exercise Gp1

Week 2 Monday = Exercise Gp 2
Wednesday = Exercise Gp1
Friday = Exercise Gp 2

??

Thanks
 
digitalwolf said:
So basically I need a new program to fit around these.

Squats
Deadlifts
Bench press
Shoulder press
Lat pull down / chins
Bent over rows


Barbell curls
tricep dips / skull crushers
lat raises
SLDLs
Calf raises

Chest is a big must! Shoulders too.

;)

Would the above program be Day 1 :- Squats, Deadlifts etc.

Day 2 :- Barbell Curls, Dips,Lat Raises etc?

What are SLDL's?
 
digitalwolf said:
What are SLDL's?
Stiff-Legged Deadlifts. One of the most difficult exercises to learn.

Great for building up the hammy's, once you get the technique right!

Only thing is they can be very tiring if you are deadlifting and squatting aswell. So I only do SLDL's when I'm not deadlifting, i.e. when I'm doing over 6 reps. So:

15-8 rep range:
Squats
SLDL's

6-3 rep range:
Squats
Deadlifts
 
I went last night and did this workout.

Squats
Deadlifts
Bench press
Shoulder press
Lat pull down / chins
Bent over rows


Barbell curls
tricep dips / skull crushers
lat raises
Calf raises

It was a rather good workout, I think i'm doing the bent over rows wrong as I felt nothing lol.

I did 3 sets and 8 reps for each exercise.

Only way I worked my chest with dips.

I need to add some more exercises for my abs etc?
 
digitalwolf said:
I went last night and did this workout...

I don't think thats a routine mate, just someone saying the excersises they want to do in a routine!

Far too much volume thier, an example of using most of those excersises is the one i posted further up where 1 is day 1 and 2 is the 2nd day. I do that routine 3 days a week, alternating each day between 1 and 2.
 
digitalwolf said:
Why do people not like the smith machine? It's a safe way of doing barbell exercises.

Basically it restricts your range of movement. This can result in poor form and/or recruiting muscles that would not or could not be used with a free bar.

Clearly its not as evil as some keyboard warriors make out but if there's a free bar available you should use it :)
 
Well i did the second work out yesterday posted by bolger and i'm aching lol!

Whats the trick with 3 x 8 then? Lots of weight?: More the better?
 
digitalwolf said:
Well i did the second work out yesterday posted by bolger and i'm aching lol!

Whats the trick with 3 x 8 then? Lots of weight?: More the better?

learning your weight range can be a time consuming thing.
you need to be targetting 3x8 reps, where the last set has you really struggling for the last 2 reps. Learn what failure is and remember it (its not just when you cannot lift / push / pull the weight, its when your form goes all wrong), this is key to your final sets :]
 
Well I went and did bolger's 1st programme yesterday.

This time I turned up the heat and I am feeling it today.

Is there anything I should add to bolgers programme to make sure my deltoids get a hammering too.

The dumbell row doesn't seem to be doing anything :(
 
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