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 Faust's weight training

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Faust

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PostSubject: Faust's weight training   Tue Feb 24, 2015 1:22 am

Monday:
Main:
4 sets of 6-8 reps overhead press
4 sets of 8-10 reps squat 
5 sets of 5 incline bench press 
Volume work: 
2 sets of 15 overhead, behind the neck press
5 sets of 10 leg extensions 
50 pushups, followed by 15, 10, and 5
Tuesday: 
Main: 
4 sets of 8 reverse rows 
4 sets of 6-8 deadlift
Volume work:
2 sets of 8 curls 
2 sets of 8 rows
2 sets of chin ups to failure
2 sets of pull ups to failure 
Wednesday: 
Bodyweight only; situps to failure, skip rope, one armed pushups to failure, and clapping pushups.
Thursday:
Main:
Monday routine, in reverse
Volume work:
same
Friday: 
Main
Tuesday routine, in reverse 
Volume work:
same. 

*volume work is only supplemental if I have the time and energy, or if my joints can't handle compound movements and isolation work is needed.


Last edited by Faust on Tue Feb 24, 2015 11:39 am; edited 1 time in total
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arrowdynamic



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PostSubject: Re: Faust's weight training   Tue Feb 24, 2015 7:41 am

hmm you work out three days in a row?
that may not be the most effective layout unless you are time constrained.
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Gauge



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PostSubject: Re: Faust's weight training   Tue Feb 24, 2015 9:49 am

Many professional bodybuilders work the major muscle groups only once per week.  It doesn't take much to build strength.  Determination and discipline are the most important attributes.
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Gauge



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PostSubject: Re: Faust's weight training   Tue Feb 24, 2015 9:53 am

And he's actually using weights four days per week.
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Faust

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PostSubject: Re: Faust's weight training   Tue Feb 24, 2015 11:38 am

Four days a week Arrowdynamic, and I'm not a professional bodybuilder, I'm a martial artist and something of an athlete; training a single muscle group once a week works for them because they spend hours to overtrain a single muscle and use the rest of the week recovering, I need balance and not to be too weak to function from my training so I use compound lifts as the base of my routine for  half an hour, four days a week.
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Faust

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PostSubject: Re: Faust's weight training   Mon May 30, 2016 3:24 am

Wow, it's wild to see how much my training has evolved since I posted this over a year ago. Glad I'm making progress
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