Check out my new split

Dylan5000 · 03-26-2007, 11:03 PM

Hey everyone, I just thought I'd throw out the split I've put together as a contrast to a more typical bodybuilding split. It's basically a hybrid of a "Westside for Bodybuilders" template, an Ed Coan one-lift-per-day routine (minus the periodization, for now), and some bodybuilding stuff. Feel free to comment/criticize, and maybe some of the more experienced guys can tell me if they think I'm doing anything wrong.

DAY 1: SQUAT DAY (usually Monday)
Squat 3x3 (1x3 @ 100% 3RM, 2x3 > 90%)
Front Squat 3x6
Good-morning 3x6
Leg Press 3x20
Abs: 2 sets pulldowns, 2 sets leg raises.

DAY 2: BENCH DAY (Wednesday)
Bench 3x3 (Same % as squat)
Close-grip bench 3x6
Barbell Row 3x6
Skullcrusher 3x12
Hammer Curls 3x12
Pressdowns 3x20

DAY 3: DEADLIFT DAY (Friday)
Deadlift 3x3 (same % as above)
Stiff-leg deadlift 3x6
Glute-ham raise 3xfailure
Lower-back machine 3x20
Abs, 4 sets

DAY 4: ASSISTANCE/Extra Upperbody (Saturday)
Standing Military Press: 3x6
Dumbell Bench Press: 3x12
Barbell Row, Yates-style: 3x12
Chins 3x Failure
Skullcrusher 3x12
Dumbell Laterals 3x12
Biceps 3x12
High rep light sets with: pushdowns, pec flyes

Mygeeto · 03-27-2007, 04:57 AM

you always come up with very interesting splits

KEN777 · 03-27-2007, 07:07 AM

Dude you hiy everything

bang bang bang

love the front squats and good mornings and hitting the arms in multiples..

let's see pics of the results,,not my pic below but someone who hits these front squats hard and got great results

Dylan5000 · 03-27-2007, 07:47 AM

Heh, thanks for the kind words guys. And the front squats in that pic look absolutely brutal! I certainly won't be front-squatting that amount of weight anytime soon

**bbdude** · 03-27-2007, 08:22 AM

Ive always wondered: what is the advantage/disadvantage of taking front squats instead of normal squats?? better/worse? extra muscles hit??
please explain...

ACEPLUMBING · 03-27-2007, 10:26 AM

Quote:

Originally Posted by bbdude

Ive always wondered: what is the advantage/disadvantage of taking front squats instead of normal squats?? better/worse? extra muscles hit??
please explain...

do big front squats

that is the difference

**bbdude** · 03-27-2007, 12:47 PM

no extra muscles??

Dylan5000 · 03-27-2007, 01:39 PM

Well, in my experience, front squats hit the quads a little bit more directly, plus you hit the abs very hard (harder than a regular squat IMO) since they're straining so hard to balance the weight.

**bbdude** · 03-27-2007, 03:09 PM

ty, thats what i wanted to know

KEN777 · 03-27-2007, 08:06 PM

Quote:

Originally Posted by bbdude

ty, thats what i wanted to know

they aint easy you gotta practice with just the bar...look it up on google..when we ( my workout bud and I) 1st tried doing them we almost gave up...my shouldersw wre black and blue for weeks...

but finally got the form down....it's worth the pain if u realy want to be the best

gym_addict · 03-28-2007, 07:44 AM

Front squats are one of the best exercises for the teardrop muscle above the thigh. This is another exercise where elevating the heels on a block helps to maintain a more upright torso and isolate the lower thighs better.

3fifi3 · 03-28-2007, 01:41 PM

What do you guys think of reverse hack squats , do you ever do them , why , what is the diffrence ?
I need to now so your help will be appreciated