Training Forum: This is a discussion on Routine Change: Need Advice within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; Originally Posted by Hogg
Ideally MK, if you had a 4th day that you could throw in, we could concoct ...
Ideally MK, if you had a 4th day that you could throw in, we could concoct a nice 2x upper/lower split. That would be much easier to work with.
I can do a 4th day, but it will have to be Saturday morning. Actually, this may be better than I thought, because my school has Kids JJ and Open Mats on Saturdays. I dont usually do any intense rolling on those days anyways.
In case you were wondering (for recovery purposes), I do 2 hard days of rolling (intense sparring), 1 day of technique (light sparring, takedowns, sweeps, etc.) and Saturdays are free day (I dont do anything taxing, just help out kids and white belts).
Also, like we talked about, in the PM, set and load tailoring based on recuperation. Also, exercise tailoring based on need or simple alternating selection of exercises every 4-6 weeks.
Another option is to place your heavy upper body on Sunday so that your sessions are H-L, L-H ie, systemically, you have only one difficult session, then a break for a few days. You will also factor in how spent you are from BJJ. It would appear that you can go heavy on your light sparring day and perhaps take your lighter sessions when rolling.
Quote:
Originally Posted by Mark Kerr
I can do a 4th day, but it will have to be Saturday morning. Actually, this may be better than I thought, because my school has Kids JJ and Open Mats on Saturdays. I dont usually do any intense rolling on those days anyways.
In case you were wondering (for recovery purposes), I do 2 hard days of rolling (intense sparring), 1 day of technique (light sparring, takedowns, sweeps, etc.) and Saturdays are free day (I dont do anything taxing, just help out kids and white belts).
Sundays are no good for me. Can we do a Monday/Tuesday and Friday/Saturday split?
Also, two questions: I noticed in your routines, you avoid flat-bench...is there a reason? Also, what is "GM" (Good Mornings?)
Yes, absolutely, since days off is the same. I took a guess on sunday being available.
I'm not anti flat bench, dont get me wrong, but incline and decline are more effective for bodybuilding, both from a standpoint of observed gain and the substantiation via IEMG studies. decline tends to give you that 'tit touches bicep' sort of appearance and incline tends to cause the region near the clavicle to fill in, thereby giving the appearance of wide, square, thick chest.
I would favor dumbbell over barbell for both effectiveness and safety. Flat bench is a lift where you can really cause yourself some injury. Having your pec re-attached is not fun.
Yep, GMs are good mornings. If you are now fond of the bb row and deadlifts, I think you will like GMs. They are very effective at building the hamstrings ...matter of fact, you probably wont want to use a leg curl ever again after doing GMs. They also follow the model of doing heavy lifts standing on the floor which aids in overall core and peripheral strengthening - such as your calves working to balance you, the odd muscles in your hips, spinal erectors in an isometric contraction to keep your spine straight, etc.
It might take a while to get use to them. actually, since you do BJJ, you're probably already pretty flexible. Just start light.
As an alternative, you could do stiff legged deadlifts but I think that might be too much work on the lumbar since you are already pulling earlier in the week.
Also, when you do GMs, just keep your back tight and then shove your ass back, in other words, you make a < with the floor rather than an inverted L. This loads up your hams quite well. If you try to keep your ankle/knee/hip in a vertical line and just bend at the waist, the lift will feel very difficult and you will likely rock over on your toes..
Do romanian deadlifts, then. I prefer them myself. From what I understand the differences to be, the RDL's emphasize more pushing your ass backwards and keeping a flat, straight back while only taking the bar to mid-shin whereas the SLDL incoporates a bigger stretch and hence a more rounded back.
Considering this, I would say that the RDL's can be performed injury free.
Do romanian deadlifts, then. I prefer them myself. From what I understand the differences to be, the RDL's emphasize more pushing your ass backwards and keeping a flat, straight back while only taking the bar to mid-shin whereas the SLDL incoporates a bigger stretch and hence a more rounded back.
Considering this, I would say that the RDL's can be performed injury free.
Yep, that is simple way of explaining the RDL....you stick your ass out like a duck. There is a little leg drive in the lift but it uses more glute/ham than quad as in a conventional DL.
Also, one need not do stiff-leg off the platform and round their back out until the bar touches the tops of the feet....you can stiff-leg until your torso is parallel to the floor and that is good enough. The key here is that you want to load the hams.
Hogg's advice is gold on this. You could do that routine 2 or 3 x a week or you could do an upper body /lower body split or other two day split 3 x a week. ie. MWF.
Mark, there are two things I've noticed that seem to have a great impact on one's ability to roll well. Jumping rope and Olympic movements, namely the clean. I've only done snatch pulls, so I can't comment on the efficay of full snatches, but I think the snatch pulls were beneficial, too.
I can't really say which was the most responsible(the rope or lifts) since I started them at the same time, but I can say that, for a big and heavy as I am, my shots have become much, much quicker and I'm "almost" light on my feet. LOL
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