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Old 06-06-2012, 10:08 PM #106
Pump Revolution
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Quote:
Originally Posted by theDJ View Post
or you could do back and bi's on the same day or a few days apart

my routine is currently:

chest/tri
back/bi
rest
legs
shoulders
rest
rest

no conflict broman
1. The conflict is that you are sacrificing workout frequency and missing potential progress.

2. I don't plan on ever going to the gym for legs, I need some incentive to go

3. Doing back and bis on the same day would take too long
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Last edited by Pump Revolution : 06-06-2012 at 10:12 PM.
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Old 06-06-2012, 11:00 PM #107
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i like to carry an ez-curl bar around with me for supersets to save time, although i do actually hit biceps with individual workouts also.
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Old 06-07-2012, 01:07 AM #108
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Quote:
Originally Posted by Pump Revolution View Post
1. The conflict is that you are sacrificing workout frequency and missing potential progress.

2. I don't plan on ever going to the gym for legs, I need some incentive to go

3. Doing back and bis on the same day would take too long
i usually throw in extra tricep work on shoulder day, and bicep work on leg day. since i already do flat and incline bench on my chest day, i'm too burnt out to do heavy cg bench afterwards on chest day. so i add that on shoulders day because, simply, well i could not give up cgbp. along with a couple other cable ****. so i still end up getting arms 2x a week brah
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Old 06-07-2012, 01:43 AM #109
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so i still end up getting arms 2x a week brah
And chest, shoulders and back only once a week... Loss of potential progress IMO. One of the main principles of DC is workout frequency. After a couple days that muscle group will stop growing, so why wait a whole week to hit them again?
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Last edited by Pump Revolution : 06-07-2012 at 01:46 AM.
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Old 06-07-2012, 10:06 AM #110
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just do phat
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Old 06-07-2012, 11:06 AM #111
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Quote:
Originally Posted by Pump Revolution View Post
1. The conflict is that you are sacrificing workout frequency and missing potential progress.

2. I don't plan on ever going to the gym for legs, I need some incentive to go

3. Doing back and bis on the same day would take too long
You have 11 sets for triceps, but only 7 for legs.

The idea for DC also involves 3 sets per body part..not like 12.
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Old 06-07-2012, 12:04 PM #112
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Quote:
Originally Posted by tanner202 View Post
just do phat
No thanks, tried it before.

Quote:
Originally Posted by Smart Parts Player12 View Post
You have 11 sets for triceps, but only 7 for legs.
What is wrong with that? I'm not trying to make my legs grow.

Quote:
Originally Posted by Smart Parts Player12 View Post
The idea for DC also involves 3 sets per body part..not like 12.
DC involves ONE set per body part, unless your doing a widowmaker.
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Old 06-07-2012, 12:07 PM #113
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not as though anyone asked or cared, but i do this...

Monday: Legs
Squats
HS Leg Press
HS Leg Curl
Standing Smith Machine Calf Raises

Tuesday: Push (longest day by far)
BB bench
DB Press
DB incline bench
DB Shrugs
Cable flyes
vbar pushdown
decline db skull crushers
db lateral raises
face pulls

Wednesday: Pull
Vbar Row
Pulldowns
DB curls
db hammer curls
forearm work
abs

Thursday: Legs

Friday: Push

Saturday: Pull

Sunday: Weak Spots (chest + shoulders) or Rest
BB bench
DB Press
Incline DB bench
cable flyes
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
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Old 06-07-2012, 12:09 PM #114
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Your don't have any rest days?
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Old 06-07-2012, 12:13 PM #115
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What the ****...
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Old 06-07-2012, 12:23 PM #116
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Quote:
Originally Posted by Pump Revolution View Post
Your don't have any rest days?
used to be sunday, and sometimes it still is.

going on the 3rd week of no rest on a sunday and everything's been fine. chest feels great.

each muscle group (apart from chest/shoulders/tris) gets 2 days rest in between being focused on.

afaik, the major drawback is burning out the cns quicker due to the increased frequency leading to more frequent de-loads.
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
AUD- passed, REG- passed, BEC- passed, FAR- scores due 3/10
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Old 06-07-2012, 01:56 PM #117
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come on people it is not new that pump does not care to increase the size/strength of his legs, let him do as little as he wants and lets move on

dmurph - i would definitely recommend at least one more rest day, it'll help you in the long run
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Old 06-07-2012, 02:47 PM #118
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Originally Posted by Pump Revolution View Post
And chest, shoulders and back only once a week... Loss of potential progress IMO. One of the main principles of DC is workout frequency. After a couple days that muscle group will stop growing, so why wait a whole week to hit them again?
well 1. i'm cutting and 2. i'm not doing DC
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Old 06-07-2012, 03:08 PM #119
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Quote:
Originally Posted by af18 View Post
come on people it is not new that pump does not care to increase the size/strength of his legs, let him do as little as he wants and lets move on

dmurph - i would definitely recommend at least one more rest day, it'll help you in the long run
dat dere jewfro secondary account?

'sup man
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
AUD- passed, REG- passed, BEC- passed, FAR- scores due 3/10
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Old 06-07-2012, 03:26 PM #120
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yep

squats in about 40 min, gonna be fun lol

how you been man?
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Old 06-07-2012, 04:23 PM #121
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resting is when your muscles grow, not while actual lifting. You should know this pump, the more does not always mean the better
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Old 06-07-2012, 04:34 PM #122
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resting is when your muscles grow, not while actual lifting. You should know this pump, the more does not always mean the better
Not sure if srs, I just asked DB about his rest days...

You need to find a balance between rest and frequency. You have too much rest and you will slow progress because your only hitting it so often, missing out on potential gains. You hit them too often and your recovery will suffer.

I think my setup is optimal for me, I used to hit groups every 7 days, but felt that was a waste because my body had recovered long before that. So now I hit each group every 5 days instead.
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Old 06-07-2012, 05:32 PM #123
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shoulders/tris

smith military press - 35ps x12, 55ps x10, 70ps x5, 35ps x14
upright rows ezbar - 60x12, 80x12, 90x10, 60x12
cgbp - 115x12, 155x10, 175x7, 115x10
front raises - 30lb bbx15, 15s x12, 17.5s x12 unilateral
lateral raises - 15s x12, 15s x14, 12s x20 unilateral
cable tricep ****


overcame my fear of scary looking black dudes at the gym today. one asked me to spot him on the bench while i was waiting to do cgbp. seemed like a nice dude so i asked if he would return the favor on my last set and he kindly did. he even gave me a fist-bump. i guess some of them are friendly
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Old 06-07-2012, 05:34 PM #124
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Old 06-07-2012, 05:36 PM #125
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bro they look intimidating as ****. this guy was lifting in a du-rag and some other ghetto attire. he also had lots of tattoos and was on that superior genetics time looking huge.

this is only about 60% srs by the way.

inb4 racist
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Old 06-07-2012, 05:38 PM #126
Dirtybirdy51
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yep

squats in about 40 min, gonna be fun lol

how you been man?
i've been good. didnt post as much because of class and finals and what-have-you, but thankfully nothing has interfered with me getting into the gym. finished up cutting about 3 weeks ago, went from 205lbs (fed/hydrated) to 195 (fed/hydrated) and looked pretty good. not 'shredded' by any means, but i had definition in my top 4 abs (****ing little bit of excess skin from when i was a chubster on the lower abs is still the bane of my aesthetic existance).

you came up in my feed recently, so i clicked on your profile and was all like "damn, jewfro looks big in his prof pic". GDJM, keep it up.

Quote:
Originally Posted by Pump Revolution View Post
Not sure if srs, I just asked DB about his rest days...

You need to find a balance between rest and frequency. You have too much rest and you will slow progress because your only hitting it so often, missing out on potential gains. You hit them too often and your recovery will suffer.

I think my setup is optimal for me, I used to hit groups every 7 days, but felt that was a waste because my body had recovered long before that. So now I hit each group every 5 days instead.
i used to do the same, hitting one muscle group once a week m-f. then i read/watched somewhere that protein synthesis in naturals is capped out at something like 36-48hrs. based on that, i decided it was optimal to hit everything twice a week. and upon lurking the forums here, someone was discussing frequency or something, so it was then that i decided to throw in the extra day for chest/shoulders in lieu of a rest day to up the frequency in lagging parts.
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
AUD- passed, REG- passed, BEC- passed, FAR- scores due 3/10
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