Routine
CHUONG JIM HH
-------
Day 1 : Chest, triceps, biceps
Day 2 : rest
Day 3 : Back, traps, shoulders
Day 4 : rest
Day 5 : Quads, hamstrings, calves
Day 6 : rest
Day 7 : repeat from Day 1 or rest
Exercises
---------
---------------------------------------------------------------
Bodypart Exercise # of sets
warm-up heavy total
---------------------------------------------------------------
Chest Flat bench press 2 2 4
Dumbell flyes 1 2 3
Incline bench press 2 2 4
Tricep One-arm cable pulldowns 2 2 4
Bicep One-arm dumbell curls 2 2 4
---------------------------------------------------------------
Subtotal 9 10 19
---------------------------------------------------------------
Back Seated row 2 2 4
One-arm seated cable row 1 2 3
Lat pulldowns 2 2 4
Traps Barbell shrugs 2 2 4
---------------------------------------------------------------
Subtotal 7 8 15
---------------------------------------------------------------
Quads Leg extensions 1 2 3
Squats 2 2 4
Hamstrings Knee flexion 1 2 3
Calves Standing calf raises 1 3 4
Seated calf raises 1 2 3
---------------------------------------------------------------
Subtotal 6 11 17
---------------------------------------------------------------
Total 22 29 51
---------------------------------------------------------------
All my heavy (heavy as defined as 60%-80% of one rep-max) sets
are done to complete failure using either descending-set or
forced-rep principals.
My workouts are 3-4 times a week, for about 40-50 minutes per
session. You can see that the time I spend in the gym per
week can easily be compared to some of your one day workouts.
I'm in the gym to stimulate growth, not train for a marathon.
Heavy Duty has been good to me - I'm growing like a weed.
Troy Allen Cross
chu...@ecf.toronto.edu (CHUONG JIM HH) writes:
>
>Routine
>-------
>
... routine described
>
>Exercises
>---------
... exercises described
>
> All my heavy (heavy as defined as 60%-80% of one rep-max) sets
> are done to complete failure using either descending-set or
> forced-rep principals.
>
> My workouts are 3-4 times a week, for about 40-50 minutes per
> session. You can see that the time I spend in the gym per
> week can easily be compared to some of your one day workouts.
>
> I'm in the gym to stimulate growth, not train for a marathon.
> Heavy Duty has been good to me - I'm growing like a weed.
>
I see you do workout 3-4 times a week rather than 1-2 that some
heavy-duty avocates subscribe to. Why? Probably because you
found out, like me, that it just doesn't work for you.
It may work for some people. Just not me. Everyone different.
What weight do you use for your warm-up? I use about 50% of the
weight that I will use for my work sets (usually 10 reps).
Also, is there a reason you didn't list the weight? ;-)
Troy
CHUONG JIM HH
>
>I see you do workout 3-4 times a week rather than 1-2 that some
>heavy-duty avocates subscribe to. Why? Probably because you
>found out, like me, that it just doesn't work for you.
>It may work for some people. Just not me. Everyone different.
>
>What weight do you use for your warm-up? I use about 50% of the
>weight that I will use for my work sets (usually 10 reps).
>
>
>Troy
For warm ups I use about 50%-75% of my one-rep max.
At the gym where I workout I made sure that all the machines did
not have the weight printed on their plates. I don't want to place
lifing super heavy weights before getting a good workout. The machines
all have letters with the lightest weight titled 'A'.
Suffice to say that for all machines except for the bench press, I
use the entire stack for my heavy set (not warm up). With the flat
bench press I add about 10-20lbs in plates to the stack.
OPP...@auducadm.duc.auburn.edu
Looks to be a pretty well rounded workout. Let me get your opinion
on something. You say you go to failure an each set. What is I use
a weight that I can only...say...go to about 3 reps with. Is that
better than using a weight that I can squeeze out 8 - 10 reps with.
.
.
jak
OPP...@auducadm.duc.auburn.edu
chu...@ecf.toronto.edu (CHUONG JIM HH) writes:
.
Are you saying that you use machines instead of free weights?
CHUONG JIM HH
Tim Redfield
> In article <C9uvI...@ecf.toronto.edu>,
> chu...@ecf.toronto.edu (CHUONG JIM HH) writes:
>
>>For warm ups I use about 50%-75% of my one-rep max.
>>
>>At the gym where I workout I made sure that all the machines did
>>not have the weight printed on their plates. I don't want to place
>>lifing super heavy weights before getting a good workout. The machines
>>all have letters with the lightest weight titled 'A'.
Is this because you're worried about how others perceive you, or do you
just lack the discipline to leave the heavy plates alone? That old
ego will get ya everytime...
>>
>>Suffice to say that for all machines except for the bench press, I
>>use the entire stack for my heavy set (not warm up). With the flat
>>bench press I add about 10-20lbs in plates to the stack.
>>
> .
> Are you saying that you use machines instead of free weights?
To which Chuong says: No.
To which I say: Chuong, what the heck did your post mean?
What free weight exercise do you add plates to a stack?
--
| Tim Redfield INTERNET: red...@megatek.com |
| "I love the smell of salt water in the morning - |
| it smells like... victory!" |
CHUONG JIM HH
>just lack the discipline to leave the heavy plates alone? That old
>ego will get ya everytime...
Chuckle. "Lack the discipline to leave the heavy plates alone?" What
kind of skinny-boy line is that? I lift heavy in order to reach
momentary muscular failure and to stimulate growth. I don't
go to the gym to impress people. Many of the bodybuilders there lift
far heavier than I. Heavy is relative. Or are you the type to assume
that lifting heavy means lifing a lot of weight?
>To which Chuong says: No.
>
>To which I say: Chuong, what the heck did your post mean?
>What free weight exercise do you add plates to a stack?
Chuckle. Again you misunderstand. When I use the machine for flat
bench, I warm up with the stack. I then add free weights to the
machine to reach momentary failure. It is no secret that, like Vince
Taylor, I enjoy using cables and machines I also incorporate free
weights into my routine.
And I ask you readers of this newsgroup who babble about supplementation
requirements for 160lb beginners, or hyperplasia in three-legged rats,
or hypertrophy of the rhomboids during L-carotine depletion, what are
YOUR routines? I posted a general summary of mine. Either there are no
bodybuilders who read this newsgroup or you all enter the gym with NO
PLAN WHATSOEVER and expect to make gains. A lot of you who copy out
of medical textbooks and write about human physiology, I'd like to see
your physiques and how long you've taken to get it!
Geoff Langdale
|> And I ask you readers of this newsgroup who babble about supplementation
|> requirements for 160lb beginners, or hyperplasia in three-legged rats,
|> or hypertrophy of the rhomboids during L-carotine depletion, what are
|> YOUR routines? I posted a general summary of mine. Either there are no
|> bodybuilders who read this newsgroup or you all enter the gym with NO
|> PLAN WHATSOEVER and expect to make gains. A lot of you who copy out
|> of medical textbooks and write about human physiology, I'd like to see
|> your physiques and how long you've taken to get it!
Well... I don't babble on about supplementation, hyperplasia or L-carotine
depletion, but here's my program.
Day 1
Legs
45 degree leg press 1 light 4 heavy (20 reps at 180-200kg)
Leg extensions 1 light 4 heavy
Leg curls 1 light 4 heavy
Calf raises 1 light 4 medium-heavy, higher reps
(abs)
Day 2
Bench Press 1 light 4 heavy
Incline Bench 1 medium 3 heavy
Bent Rowes 1 light 4 heavy
Rear Chins (wide-grip) 5 sets, all to failure
Shrugs 3 sets
Day 3
Dumbell Press 1 light 4 heavy
Barbell Curl 1 light 4 heavy
Tricep Pushdown 1 light 3 heavy
Tricep Kickback 4 heavy
(abs)
Day 4 rest
I have some problems with this program (I've done it for a couple months).
I feel done in the arms on Day 3 before I start - Day 2 can kill the biceps,
as I go heavy on back work (isolation isn't perfect, unfortunately).
Would it be a good idea to insert a day of rest between days 2 and 3?
--
Geoff Langdale (ge...@cs.su.oz.au or ge...@plan9.cs.su.oz.au)
--
Know, my friends, that when no more than eight years of age I had already
cultivated a remarkable habit of telling one big lie a year.
-"The Tale of Kafur, the Black Eunuch" (from the Arabian Nights)
Jacob Steen Due
[SNAP !]
[3 on / 1 off program deleted. Day 1: Quads, Hams, Calfs and Abs. Day 2: Chest
and Back. Day 3: Biceps, Triceps, Shoulders and Abs. Day 4: Off]
>I have some problems with this program (I've done it for a couple months).
>I feel done in the arms on Day 3 before I start - Day 2 can kill the biceps,
>as I go heavy on back work (isolation isn't perfect, unfortunately).
>Would it be a good idea to insert a day of rest between days 2 and 3?
In my experience you definitly need to take an ekstra day of rest. I have
experienced my best results training every other day, as I find that this
leaves me enough time to recuperate. I also find that my training intensifies
when training every other day, because I am always completly rested before
training.
It is my experiece that drug-free, and not genetically gifted bodybuilders will
be best of training every other day. If you have superior genetics and/or
you are using steriods, then (and only then) will a 3 on / 1 off program be to
your advantage.
All the best in your training.
Jacob
******************** No artificial additives - Pure Beef !********************
Dhaval Dave
In article <1993Jul11.0...@cs.su.oz.au> ge...@cs.su.oz.au writes:
[description of workout routine]
>
>I have some problems with this program (I've done it for a couple months).
>I feel done in the arms on Day 3 before I start - Day 2 can kill the biceps,
>as I go heavy on back work (isolation isn't perfect, unfortunately).
>Would it be a good idea to insert a day of rest between days 2 and 3?
Rest certainly would help, but might not be required. How about altering
your routine? It seems on days 2 and 3 you are working a lot of the same
muscles. Your chest and shoulder work is going to nail your triceps, and
your back work is going to nail your biceps, and you're doing these on
consecutive days! I suggest two alternatives for you to stay on the 3-day
plan w/o necessarily having to add a day of rest:
1) How about swapping days 1 and 2? You would then work chest/etc.
on day 1, give your upper body a break on day2 while you do legs,
then hit arms on day 3, with a day of complete rest on day 4 before
you start over again on upper body.
OR
2) Try a different grouping of muscle groups. Perhaps chest/triceps
on day 1, back/biceps on day 2, legs/shoulders on day 3, and rest
on day 4.
Good luck!
--
Dhaval Dave'
Georgia Institute of Technology, Atlanta Georgia, 30332
Internet: da...@esmlsun.gatech.edu