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Old 09-18-2014, 06:40 PM   #19361
sonic_hippy
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Quote:
Originally Posted by Life Is Brutal
hardcore hypertrophy routine?

Arnold Schwarzenegger's level 1 routine.


Monday: Chest/Back/Abs
Tuesday: Shoulders/Upper arms/Forearms/Abs
Wednesday: Thighs/Calves/Lower back/Abs
Thursday: Chest/Back/Abs
Friday: Shoulders/Upper arms/Forearms/Abs
Saturday: Thighs/Calves/Lower back/Abs

Note on sets and reps: In the following program, always do 5 sets of 8 to 12 repetiitions each unless otherwise specified.

Monday & Thursday
Chest-
Bench Press
Incline Press
Pullovers
Back-
Chin-Ups (do as many repetitions at a time you can until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6, 4 reps to failure
Abdominals-
Leg Raises, 5 sets of 25 reps

Tuesday & Friday
Shoulders-
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure
Upper Arms-
Standing Barbell Curls
Seated Dumbbell Curls
Narrow-Grip Bench Press
Standing Triceps Extensions with Barbell
Forearms-
Wrist Curls
Reverse Wrist Curls
Abdominals-
Incline Sit-Ups, 5 sets of 25 reps each

Wednesday & Saturday
Thighs-
Squats
Lunges
Leg Curls
Calves-
Standing Calf Raises, 5 sets of 15 reps each
Lower Back-
Power Training
Straight-Leg Deadlifts, 3 sets of 10, 6, 4 reps to failure
Good Morninigs, 3 sets of 10, 8, 6 reps to failure
NOTE: Although these power movements work the lower back directly, they also involve the trapezius and the leg biceps and help to develop overall strength.
Abdominals-
Leg Raises, 5 sets of 25 repetitions each



hehehe
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Old 09-18-2014, 09:58 PM   #19362
Life Is Brutal
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if a doctor suggest that you stop pectoral exercises, i wouldn't recommend doing hypertrophy work for them aswell. unless you discussed this with your doctor, the time under tension that is needed to grow would just destroy your healing proces. if your doctor doesn't mind then i surely don't mind aswell just don't start too soon when you're injured, i made that mistake a few years ago with my shoulder and had trouble for 1,5 year instead of 2 months.


I'm not doing any work with my pectorals, but my current 5x5 routine would just be me doing OHP, Squats, and rows every day because I can't do flat or incline bench.

Since I can't do those and I've plateaued hard on bench anyway, I'll likely do some hypertrophy routine like the Arnold one along with my regular 5x5 Squats, because I was still making good progress on those.
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Old Yesterday, 01:29 AM   #19363
LolCatGuitar
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Old Yesterday, 01:53 AM   #19364
jambi_mantra
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Quote:
Originally Posted by Life Is Brutal
I'm not doing any work with my pectorals, but my current 5x5 routine would just be me doing OHP, Squats, and rows every day because I can't do flat or incline bench.

Since I can't do those and I've plateaued hard on bench anyway, I'll likely do some hypertrophy routine like the Arnold one along with my regular 5x5 Squats, because I was still making good progress on those.


You use your pecs in OHP
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Old Yesterday, 04:34 AM   #19365
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^wat
maybe during the initial portion of the lift but even then its only going to be the uppermost of the clavicle head of the pecs.
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Old Yesterday, 09:21 PM   #19366
Life Is Brutal
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Originally Posted by LolCatGuitar
^wat
maybe during the initial portion of the lift but even then its only going to be the uppermost of the clavicle head of the pecs.


Pretty much this; But even if they did move with it they don't irritate the part I'm trying to get to heal.

Pulled 315 on deficit deadlift in three singles, first one without an overhand grip. Hope to get to 4 plates in a month or two.
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Old Yesterday, 10:03 PM   #19367
jambi_mantra
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Quote:
Originally Posted by LolCatGuitar
^wat
maybe during the initial portion of the lift but even then its only going to be the uppermost of the clavicle head of the pecs.


The first 90 degrees of a ohp that's done with a narrow grip is largely pec major along with ant delt. Once your elbow is above shoulders it acts as a stabiliser. Given that all muscle tissue moves together an ohp will use all the pec major. If you have a major injury to your pec you should avoid any pressing movement
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