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ADARQ & LanceSTS - Q&A / Some Questions!!
« on: July 19, 2011, 06:45:54 pm »
Hey Lancests. Thanks the other day for giving me some tips and letting me know i need to work on my hams. I was reading this article that you wrote.
http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-*(and-lower)-training-for-athletes/
Im thinking that this is what I am going to start doing. It seems a lot more time efficient and effective.
I strained my right ham slightly yesterday, so i wont be doing squats or leg work until it goes away fully.
My workout plan will be as follows:
Sun: Off
Mon: Core
Tues: Bench: 3 rest pause sets
recline pull-ups:3 rest pause sets
parallel dips, etc (same workout you wrote above)
Wednesday: Squats: 3 rest pause sets
-Glute ham raises: 3x6-10 (Should i do rep pause sets with these too?)
-single leg calf raises 3x15
Thurs: Off
Fri: Same workout you wrote in the article above but for Thursday (Standing press, Pull-ups, close-grip bench press, seated dumbbell curl)
Sat: Squats-3 rest pause sets
glute ham raise-3 sets of 6-10 (Should i do rep pause sets with these too?)
single leg calf raises 3x15
Im wondering about the following:
1) How do Wednesday's and Saturday's workouts look? Should I have some single leg work in there also? Any advice would be appreciated
2) For the past couple months I have been squatting 3x per week. Should I cut it down to 2 now that I am adding ham work in? 3x a week has been pretty tough on my legs with all the single leg work I was doing.
3) Should I do that method you indicated in the post below about singles? You say to only do one exercise per session (like only squats in one session). Does that mean no ghr's or assisted work? I'm not sure if i should do this but I would appreciate your input greatly.
Sorry for all the questions, I am trying to make my workouts the most effective possible. Thanks for your time Lancests.
Sincerely,
Dwang
http://www.adarq.org/forum/lancests-performance-blog/effective-and-time-effecient-upper-body-*(and-lower)-training-for-athletes/
Im thinking that this is what I am going to start doing. It seems a lot more time efficient and effective.
I strained my right ham slightly yesterday, so i wont be doing squats or leg work until it goes away fully.
My workout plan will be as follows:
Sun: Off
Mon: Core
Tues: Bench: 3 rest pause sets
recline pull-ups:3 rest pause sets
parallel dips, etc (same workout you wrote above)
Wednesday: Squats: 3 rest pause sets
-Glute ham raises: 3x6-10 (Should i do rep pause sets with these too?)
-single leg calf raises 3x15
Thurs: Off
Fri: Same workout you wrote in the article above but for Thursday (Standing press, Pull-ups, close-grip bench press, seated dumbbell curl)
Sat: Squats-3 rest pause sets
glute ham raise-3 sets of 6-10 (Should i do rep pause sets with these too?)
single leg calf raises 3x15
Im wondering about the following:
1) How do Wednesday's and Saturday's workouts look? Should I have some single leg work in there also? Any advice would be appreciated
2) For the past couple months I have been squatting 3x per week. Should I cut it down to 2 now that I am adding ham work in? 3x a week has been pretty tough on my legs with all the single leg work I was doing.
3) Should I do that method you indicated in the post below about singles? You say to only do one exercise per session (like only squats in one session). Does that mean no ghr's or assisted work? I'm not sure if i should do this but I would appreciate your input greatly.
Sorry for all the questions, I am trying to make my workouts the most effective possible. Thanks for your time Lancests.
Sincerely,
Dwang