+ 2 4 week Training Split
I thought I would share a training routine that I was using during my last run. I may even use this again during my EBC. This is mainly a lot of Time Under Tension (TuT). One of the things you notice is that the way the muscle groups are split up. Each muscle is hit twice a week. Reason for this being is to get twice the growth sessions in a week. If you are running gear you probably sauced out of your mind. So with the gear and a spot on diet, recovery should not be an issue. I'm sorry for for it being jumbled up. Viewing this on a phone is probably not a good idea. It's really not that good on my iPad but I'm trying to make it fit. (That's what he said)
HS stands for hammer strength on the training. Also remember to pay close attention to sets reps and RPE (energy exertion). Rate of Perceived Exertion or RPE is a training tool to help gauge intensity during workouts. It can be used in conjunction with a Heart Rate Monitor to train effectively for endurance events.
RPE 10 is to failure, 9 is one rep shy of failure and 8 is two reps shy of failure so plan your weight accordingly. The tempo is explained on the bottom of training document.
A1, A2 and A3 are super sets. So if you see and exercise with A1 and another with A2 those two exercises are super setted.
With the Sumo deadl lifts they are worked off of your 1RM. If you do not know your 1RM then find a weight that makes you do work obviously. You maybe saying why Sumo's? Well why not? The point is to keep the body guessing and introducing it to exercises. With new exercises come new muscles worked which means more growth and more definition.
I hope you guys and girls enjoy this routine and give it a shot. If anything adopt a few ideas from it and make it your own.
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Looks very nice! Great work.
Thank you, Homie!
waltri see legs/chest/back but only 2 bicep exercises?
Yep and you'll notice only 1 triceps exercise. Now you more than welcome to add whatever you would like but look at the preacher curl on day for. You just rep out biceps for 45 seconds with as much weight as possible. Every day that I did that my biceps felt like they were going to blow off my arm. But also think that your bicep is getting worked on the same day that your doing your back exercises.
waltrwayyyyy better
Yeah I'm a slacker I forgot about it...
Here you go! http://articles.elitefts.com/training-articles/extended-tension-muscle-b...
That's the copy and paste, basically.
As soon a I get home I will have the file up loaded as a picture so you can see for yourself that it is NOT a copy and paste Thank you for your input
I said basically. My intentions were that it's basically the same layout given by the TC. It's his own write up, as is the one on the website link which I posted.
Also, I couldn't care less if it was a copy and paste. Honestly, I couldn't.
I'm sorry for the misunderstanding.
If you didn't care less you wouldn't even have taken the time to post that shit up, Bro The plan that I posted was written up specifically for me. There is also a diet plan to go with it that was also written out specificlly for me. I don't copy and paste, Homie. I've been here for a while and I know the rules. If it was a copy and paste I wouldn't have claimed it as my own and posted up the source from which it came. Like Andro said, she will be glad to post up the original files from which all this came. Nice try.
Now to go back and loom at the "copy and paste" there are several differences.
.... I posted it for another 4 week training to use on top of yours figuring it would be synergistic...... You seem very offended by the words "copy and paste...." Calm down. I meant copy and paste as in the plan is close to your plan, and yet different.
Please re-read my first reply...
Have you ever been accussed of something you didn't do? Of course it will piss you off. So lets start over....
The routine that I posted runs off the same basic principal as yours. Time Under Tension. I have found that I had pretty good gains off mine. That's why I shared. Now I don't copy and paste. That's against the rules and I was busted for that shit on my previous account for joint health. Now if you take the two routines and put them side by side the only thing that is shared is the main factor of TUT. The split is different and so is many other things that I already listed above. Now looking back I appreciate the link that you posted cause now I maybe able to take a few exercises and change things up a bit in my own split. No lets go back to your first reply and say that it was a bad choice of wording.
I agree, and thank you for your honesty. I used very bad wording, and it has gotten me in trouble before as well..
All that aside, I do like your layout and it DOES in fact incorporate far more than just TUT.
It's cool, Bro. It happens when you interact with a bunch of juiced up dudes. This Masteron makes me kinda irritable anyway. So excuse is both for the misunderstanding.:
Haha, double that. I'm on some Masteron as well, and I can definitely tell... I reread my first post and it does seem very dick-ish... Wish I could edit it.
It's all good, Bro. You're good. FR sent.
GREAT POST! :-/
waltrthat hurts my head to look at and i'm on a laptop
I'm going to see what I can do to maybe change the layout. What else I may do is just take a pic of the original file and try to post it. Maybe andromeda can help me with that since she's on a pc.
I will get it fixed tonight.... since I don't have the file.
I was just going to shoot you all my passwords. My phone is dead and I don't want o get out of bed. I've got doodles iPad.
biggerthanyouYou two are so fucking cute it makes me sick.
No homo lol
Dam I need to get a new girl...