[<3Frosty]

Some of the problem exercises i see are:

Day 1: Horizontal myofibril, vertical sarcoplasmic

• Low Pulley V-Bar Row- dont know if my gym has a machine for this. Maybe hammer strength close-grip rows?
  
• Close-Grip V-Bar Pull Down (keep back straight)- the power lifters like to steal V-Bar...
  
• DB Shrugs- dont like my form on these. May take it light and improve on it though. Maybe sub with Hise Shrugs?

Day 2: Core myofibril, limbs sarcoplasmic, lumbar

• Calf Press- i really hate machine calf exercises, but i think the one at the school isnt that bad. I can try this, but im thinking about using a bosu ball to do calf raises (sounds intense, yes?) or using a barbell on my back to do them on a platform or just on the ground.

Day 3: Vertical myofibril, Horizontal sarcoplasmic

• Close grip pull downs (single arm)- didnt really like this because i felt it was too easy to cheap. Dunno what to sub it with though.
  
• BB Shrugs- hrmm, another shrug motion i dislike. Maybe keep with DB shrugs and just work on form or sub with Hise Shrugs. Maybe even another exercise.
  
• Triceps push down (straight bar, overhand)- my form sucked on these, and i dont like machines really. Maybe i can sub with a free weight exercise or maybe a machine called the Triceps push-down. Will have to see.

Day 4: Limbs myofibril, core sarcoplasmic

• Rotary Calf- as always, dont like calf exercises on machine. May sub for something else.

[<3Frosty]

First, try and focus away from each muscle and focus on where your body parts are locates and the specified movement you would be doing. Upper body should cover the majority of your upper body, same with Lower body/core days. Myofibril and sacroplastic hypertrophy require different sets/reps for each movement.

So for example: if you're working out biceps, there are two types of hypertrophy to obtain the maximized amount of growth:

Myofibril hypertrophy: 3-5 sets, 5-7 reps.
Sacroplastic hypertrophy: 2-3 sets, 8-12 reps.

In summary (upper body), we have 4 main, large muscle groups; lats, chest, traps and deltoids. Chest and traps (horizontal), deltoids and lats (vertical), if this makes sense.

Lower body is split into; hips/glutes, abdomen (core), and Quads, calves, hamstring (limbs).

Well, when training for in regards of the sacromere you're not allowing your muscle to completely recover after a set. Where as in myofibril hypertrophy you're going heavy, allowing the muscle to recover after a set. Think less exercises and more rest periods and work to rest ratio. So on upper body day A) you will focus on myofibril horizontal, verticle sacro. Upper body B) myofibril vertical, horizontal sacro.

Delts and Lats are vertical; over head presses and lat pulldowns are from your head (or overhead) and down to your chest. Chest and traps are horizontal; focusing on pushing/bring weight away/towards from your body; chest presses, rows, etc.

So we are mainly focusing on agonist antagonist which is when one muscle contracts, another is expanding.

Thanks to KM for these great quotes. I will see if i can apply it to the exercises and work them out myself. If not, ill pm KM shortly... :)

[<3Frosty]

Some more helpful quotes for me:

Utilizing a load of 75-85% of ones 1rm (about 5-7 reps) and a work to rest ratio of at least 3 or 4:1 (consider an average set of 5-7 reps taking about 20-40 seconds, depending on the exercise) the resulting adaptation is larger and more numerous myofibrils. This also accounts for the greater strength gains when training in such a rep range versus that of a higher one.

Utilizing a load of 65-75% of ones 1rm, or about 8-12 reps and a work to rest ratio of 1:2 (considering an average set lasting 30-45 seconds) does not allow for full recovery between sets and results in sarcoplasmic hypertrophy, as the cell tries to increase the necessary machinery in order to "keep up" with such work.

The problem with focusing on only one for a period of time then focusing on the other is that atrophy occurs in the aspect not being trained. So if you spend 6 weeks using a rep range of 5-7 and longer rest periods, you may get bigger as your myofibrils increase, but as this is happening there is no change of even atrophy in the sarcoplasmic size.
Then, as most programs go, spending the next 6 weeks (or switching it up..as they say) utilizing a higher rep range and shorter rest period your muscles will grow due to sarcoplasmic hypertrophy, but your myofibrils will either stay the same size or atrophy. Which explains why often many well trained body builders find themselves weaker when returning to the lower rep range.

For myrofibril hypertrophy, you generally try for longer resting periods; 2-3 minutes where as developing sacroplasmic hypertrophy you need 30-90 seconds. You could possible put a days rest in bewtween, but there's really no need to. As your upper body (specific myro/sacro horizontal/verical days) recovers, you're working on your lower body (lumbar, limbs, sacro/myro days).

[<3Frosty]

* Low Pulley V-Bar Row- dont know if my gym has a machine for this. Maybe hammer strength close-grip rows?
* Close-Grip V-Bar Pull Down (keep back straight)- the power lifters like to steal V-Bar...

Okay, for the low pulley V-Bar Row, im thinking of subbing with a T-Bar row instead. Maybe the hammer strength close-grip row. Both seems to hit the same spot and be very similar motions.

For close-grip V-bar pull downs (which i REALLY like), im thinking maybe going with Close-Grip chin-ups.

* Close grip pull downs (single arm)- didnt really like this because i felt it was too easy to cheat. Dunno what to sub it with though.

For these, i think a pull up hits the same spot. Maybe because it is close-grip, it focuses on something else. Perhaps i can just do a close-grip pull down with a straight bar? Or, just another close-grip chin.

[mr_bhana]

very helpful quotes bro, im learning about this too! when youve got low pulley rows, are they similar to seated cable rows?

[<3Frosty]

Originally Posted by mr_bhana

very helpful quotes bro, im learning about this too! when youve got low pulley rows, are they similar to seated cable rows?

Pretty similar. The only difference is where you pull the handle to really. Some up to your chest, for the low pulley rows, its to your midsection.

[mr_bhana]

i see, thats where i always pull it too lol

[<3Frosty]

This is the issue i have come across with a 3 day split like the current routine.

To be honest, im not sure how to eliminate a day at all. Can i do both myofibril and sacromere work with the same muscle group in a single day?

The four day split is efficient and effective because you focus on the upper body one day, and attack a select group with myofibril in mind, and another group with sacromere.

If i split up a day, it means i either have to do a pretty near full-body workout and with the times im averaging as it is, it would go well beyond a single hour of work. And, it seems like it might hinder my growth if i combine them in this way.

In short, in your opinion, is the 4 day split going to be the most beneficial and efficient method or can a 3 day split actually work well enough for me to put forth the effort in coming up with a split and you looking it over?

[KM]

Are you referring to the split ZiR RED posted in the "Ab Training" thread. It doesn't make much difference, IMO. It's just a different way of putting together a workout routine, based around workout eligibility.

About your question, Pulley rows being replaced with T-Bar Rows sounds fine. It recruits much more lat work, where as T-bar rows are retracting the shoulder blades causing more load being put on the middle trapezius/rhomboids.

Based upon the structure of the new arrangement of your split, will tell if you can add them in. If you're neglecting the middle region of your back, I'd say keep it.

As far as your other replacements, that's totally up to you. I prefer calf machine presses, but that's because of my own issues at my gym. If your form sucks on an exercise, fix it. Or use an object to help you. So for example; a back pad to use on your tricep pressdowns to keep your torso erect..

That's all I got for ya, I say just keep the same ROM but maybe with different equipment.

[<3Frosty]

The quote was what i was intending to send to Zir Red (his inbox is full) about the current workout plan i have now (the one we both have, KM). I wanted to see if i could fit it into a 3 day split, but it seems like a 4 day split is just that much more efficient.


Thanks for the tips though on the exercises. I still have some questions, but oh well. I can always wing it until i get some more information.

[KM]

Originally Posted by <3Frosty

Thanks for the tips though on the exercises. I still have some questions, but oh well. I can always wing it until i get some more information.

Uh, ok sorry lol. What questions do you have? Hit me up right now I have some time to do the bet I can to get you covered.