File :-(, x, )
Anonymous
hey /fit/
im about to do this for my upper body day. what do you think?

A-1 BB incline press 5x4
A-2 cable row 5x5
B-1 Seated DB overhead press 4x10
B-2 facepull 4x10
C-1 prone trap raise 3x12
C-2 external rotation 3x12

is it balanced? will it works? its one of 4 days during the week.
>> Anonymous
gay
>> Anonymous
It looks good. However, correct me if I'm wrong but shouldn't pull-ups be taken to failure each time?
>> Anonymous
uh...OP does not list pullups. what are you talking about?

interesting OP. i suspect you got that from something moar substative than Muscle and Fiction/Rippletoe
>> Anonymous
>>341478
I'm sorry, I can't read.
>> Anonymous
OP,

how can you get big without ANY proper chest or arms movements? are they all on one day or something?
>> Anonymous
wow....structural balance...in my /fit/?
>> Anonymous
>>341467
WRYYYYYYYYYYYYYYYYYYYYYY!!!!!!!!!!!!!!!!
>> Anonymous
>>341467
who is in pic?
>> Anonymous
>>341507

Interested in source as well
>> Anonymous
Why are you doing your whole upper body on one day? You sound like the asshole that guys at my gym make fun of. The one who takes up all the machines. Separate your muscle groups into different days. That way your muscle has maximum time to recover.
>> Anonymous
>>341525

it doesnt matter, it all works. working your whole body every workout 3x a week produces the most muscle gain and energy used. isolating has it's benefits and doing and upper lower split mixes the two, so its all good, just mix it up from time to time
>> Anonymous
A lot of specialty work when you could just do snatches. Cable rows generally are weaksauce and never have enough weight to stimulate shit, might as well get on a rowing machine if you want cardio. Switch them for one arm rows and it will provide even more buffer for the military presses because you're frying the front delt right off of the bad. Switch facepulls for pullups and end the routine for the day.

Do snatches on a different day, do them first, and do them heavy ONCE you adjust to the movement. Dumbbells can get away from you a lot easier but that's the beauty of them. Training unilaterally will hopefully sort out any strength imbalances. Really dissect the technique though.

If this is 1/4 then I wonder what other crazy kind of specialty work you have attached to the other big lifts. How can we say the pie is good by looking at one piece?
>> Anonymous
If you work your upper body 3x a week, it won't have as good a gain as separating muscle groups. You will have spent your energy without maximizing the amount of muscle worked. The type of workout that you're talking about is better for fat loss, not muscle gain.
>> Anonymous
>>341539
A lot of powerlifters train over 3x a week, some 3x a week for up to 200 some fucking reps. It's about rest, intensity, and calories, you Fuck.
>> Anonymous
>>341588

A lot of powerlifters over train and don't show good muscle growth and also usually hurt themselves because they're not worried about form, they just want to get the weight up. Powerlifting is terrible for your heart and joints. Stop being an asshole and get informed.
>> Anonymous
>>341598
Supposed well informed anon, give us a superior weekly workout schedule.

inb4 he doesn't.
>> Anonymous
>>341611

Monday- Chest + Tris
Tuesday- Back
Wednesday- Quads + Calves
Thursday- Shoulders + Traps
Friday- Hams + Biceps
Saturday and Sunday - Rest
>> Anonymous
>>341598
Schwarzenegger and Cutler and other pro body builders work what needs developed more than what doesn't. When Arnold wasn't happy with his quads and hams, he did leg work outs all the time.
>> Anonymous
I'm currently doing CrossFit workouts Monday through Friday mornings with some friends (old WODs, we usually do the most intense ones we can find). Monday-Wednesday-Friday I have a little extra time after the workouts and was thinking about putting together a workout regiment.

Suggestions for 3x a week schedule that would work everything over the course of the week? (I would adjust weight/reps as necessary depending on intensity of other workouts.)
>> Anonymous
>>341532

OP here,
i like you
and yes, 2 of the other days (lower Squat and lower Deadlift) both start with a form of snatch (this cycle happens to be 1 arm DB PWR SN floor and BB SN high hang)

this was designed as a corrective 'accumulation period' with emphasis on scapular retraction and rotator cuff in preparation for the Big 3 peaking about 14 weeks out from now (where the shoulders will be taking a hell of a pounding).
>> Anonymous
>>341650

What kind of back assistance work are you doing? With snatches on both days your back must be stupidly strong or you are hopefully using an appropriate weight on squats. Overtraining that bad baby eliminates success in just about everything. You seem well informed so I'm not too worried but you do have a lot of overlap so just space out your workouts or increase the inbetween set rest. Going for powerlifting/strength focused rest (3-5 minutes) will help avoid overuse but like I said you seem well informed. You may want to try 45 degree scapula raises, face down on an incline bench. You can use some big weight and alternate it with the prone trap or just replace it. Consider some stretching to keep that overhead flexibility.
>> Anonymous
>>341755
uh..yea...i got it covered....

and yes, my upper back is stupidly strong

but then again, i believe in teh adage
"a man is strong from his back(side)"

or the ever graceful Louie S.

'You cant fire a fucking cannon ball from a fucking cannoe'
>> Anonymous
is this a program that beginners can follow?

is the facepull for the shoulders, traps, or arms?
>> Anonymous
i dunno, stick w/rippletoe's

the guy who posted this doesn't seem to be the beginner's type with all those exercise
>> Anonymous
no,

fucking retard,
>> Anonymous
>>341983
'splain
>> Anonymous
I do an upper/lower 4x week routine. My upper lifts look like:

Monday
* Bench Press – 5 sets – 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
* Incline Bench Press – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
* Standing Push Press – 4 sets -6 reps, 6 reps, 4 reps, 4 reps
* Bent Over Rows – 4 sets – all 6 reps
* Skull Crushers – 3 sets – all 6 reps
* Standing Dumbbell Curls- 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
* Dumbbell Shrugs – 4 sets - failure

Thursday
* Incline Dumbbell Press – 5 sets – 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
* Bench Press – 5 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps
* Seated Military Press – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps
* Lat pull downs to front – 3 sets – all 6 reps
* Pull-ups – 5 sets – failure
* Close Grip Bench Press – 4 sets – 6 reps, 6 reps, 4 reps, 2 reps
* Weighted Dips – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
* Barbell Curls – 4 sets - 10 reps, 8 reps, 8 reps, 6 reps, 4 reps

...based off athletic workout. I do lower on Tuesday and Friday.
>> Anonymous
:o
>> Anonymous
>>341995
Mind posting your lower?
>> Anonymous
Think that Russian in OP's pic used roids? lol
>> Anonymous
>>341995
thats alot of PUSH not a lot of PULL

unbalanced failtrain

enjoy your shoulder problems and neanderthal posture
>> Anonymous
>>342695
in fairness the push press pretty neutral in terms of its effect on posture. and maybe this dude does a lot of deadlifts or cleans on his lower body days which would work the upper back pretty well. depends on the rest of his program IMO.
>> Anonymous
>>342695
>>342709

Guy from>>341995here

My lower body days include a clean variation, squat variation, and a deadlift variation along with some abs, calves, and leg curl/extension
>> Anonymous
>>342695
and
>>342709

lets count from>>341995(the recent one) and>>341467(OP's original routine) in terms of function and plane of movement.

OP's>>341467
2 PUSH
2 PULL, 2 pull assistance (in scapular plane+external rotation of humeral head)

Muscle and Fiction routine (which looks exactly like a Big 10 upper body session btw...goes to show how comical the S+C is there, and knowing those routines, there aint much DLing going on, and cleans can't possibly restore the needed ratio of balance, especially how they are done by the casual user)

we'll take Mondays>>341995
3 PUSH, 1 push assistance
1 PULL, 0 pull assistance
(if anything, additional upper trap activation (shrugs) makes additional problems in the shoulder complex (when comparing strength ratios between upper trap and lower/middle trap)

Balanced? you decide
>> Anonymous
To OP,

See that guy in the picture, do what he does, not your shit ass routine.
>> Anonymous
>>342762

Wtf? Curls, Shrugs, and Rows are pulls :|
>> Anonymous
Guy from>>341995

my lower days

Tuesday
* Hang Clean – 4 sets – 6 reps, 4 reps, 4 reps, 2 reps
* Squat – 5 sets - 6 reps, 6 reps, 6 reps, 4 reps, 2 reps
* Dead Lift – 5 sets – 8 reps, 6 reps, 6 reps, 4 reps, 4 reps
* Lunges – 3 sets – 8 reps
* Leg Curls – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
* Behind the Neck Barbell Calf Raises – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps
* Calf Raises against the Wall Using Bodyweight as Only Resistance – 3 sets- failure
* Weighted V crunch – 3 sets – all 10 reps
* Trunk Twist – 2 sets – failure
* Weighted Decline Crunch – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

Friday – Lower Body Day #2

* Power Clean – 4 sets – 6 reps, 6 reps, 4 reps, 4 reps,
* Snatch – 4 sets – 4 reps, 4 reps, 3 reps, 2 reps
* Front Squat – 5 sets – 8 reps, 8 reps, 6 reps, 4 reps, 4 reps
* Dead Lift – 3 sets – 8 reps, 6 reps, 6 reps
* Leg Extensions – 4 sets – 10 reps, 8 reps, 8 reps, 6 reps
* Barbell Calve Raises – 3 sets – 10 reps, 8 reps, 6 reps
* Weighted Leg Lifts – 4 sets – all 8 reps
* Trunk Twist – 1 set – failure
* Medicine Ball Sit Ups – 4 sets – 8 reps, 8 reps, 6 reps, 6 reps

I do plyos after most of my workouts.
>> Anonymous
>>342779

And yes I know I need to throw leg press in there somewhere. I'm just testing this routine out. I just started it last week. Any pointers would be helpful.
>> Anonymous
>>342775

we were discussing this from a SCAPULAR / SHOULDER health POV (balance)

assuming how most do curls, curls will be activating anterior deltoid as a primary mover. hence classification as a push assistance. i already commented about shrugs. they make things worse, and are gay. rows were the only pull he had at all.
>> Anonymous
>>342791
how do shrugs make things worse lol
>> Anonymous
>>342792
I will quote Mike Robertson, MSc, CSCS, and top corrective exercise/perfomance enhancement specialist in the country

<<we know that the scapulae typically needs more stability. This ensures a stable base, which allows the gleno-humeral joint to move freely and effectively. As well, the lower trapezius promotes scapular depression.

Due to faulty thoracic spine extensibility or OVERACTIVE upper traps, our lower trapezius are often lengthened and weak. This will inherently leave us unstable around the scapulae.

This next part is the proverbial kick in the pants — this instability doesn't sound bad, until we start to think about our set-up for a big bench press. We know that since the bench press is an open chain movement, we want maximal stability at our scapulae.

For maximal performance, we want to retract and depress the scapulae. What happens if we don't have this stability? The best-case scenario is that we leave pounds on the bar. Worst case scenario? We get injured! Neither of those options sound appealing to me.

AND

there needs to be a balance of strength between the upper traps, lower traps, and serratus to upwardly rotate the scapulae>>

so do you think that SHRUGS help this balance? or increase the disparity?
>> Anonymous
>>342804
OK good read, so name the exercises that would balance out traps that the guy has not listed on any of his days
>> Anonymous
>>342811
since you like to be spoonfed

look at the OP's program.

it mentions 2 specifically for lower trap, and 1 just for external rotation (rotator cuff)
>> Anonymous
WORK OUT WHAT IS RIGHT FOR YOU.
>> Anonymous
but wouldn't this halp anyone with these upper body recommendations? how do we know if we are even messed up? i imagine so as i did bench for years without ever thinking of doing back
>> Anonymous
bump for rows
>> Anonymous
:o
>> Anonymous
powah