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  1. #1276
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    Just wanted to say that this is a great routine but im quite heavy and need a replacement for the wide grip pull ups.
    Are lat pull down an ok replacement?

    Cheers.
    It's never to late to start lifting!

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  2. #1277
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    I've started this work out and it feels good! I've been lifting for about 2 years now, I think I'm a hard gainer as it has taken a lot of time, food and energy to get some results!

    Any way I used to cycle a lot, as time has gone by Ive cycled less as my effort in the gym has increased. How ever I'd like to at least get out with my buddies on the trails at the weekend, is there an alternative day I could do legs on as I tried to go out on Sundays mtb'ing for the last 2 weeks and I've really struggled.

    I know people say no cardio if you want gains in gym, but I still need to be fit too as I race motorbikes.

    IF leg day could be moved ideally it would be thursday or tuesday, but what do you recommend?

    Or is this just messing the plan up?!

  3. #1278
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    i cant add weight in last 2 set, should i start with lower weight at set 1 or keep same weight on last 2 set?

  4. #1279
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    Hello. Im new to here

    And i wanna say I just stated this workout schedule today. I have a 3 questions

    1. Is that ok to do "Two Arm Standing Dumbbell Extension" instead "One Arm Dumbbell Extension" ( Or any ? )

    2. Is that ok to do "Dumbbell Flyes" instead "Cable Crossovers" ( In this workout have Incline Dumbbell Flyes too ? )

    3. What kind of Nutrition , Meals plane should I take Per day with this workout schedule ?

    Thank you and waiting for reply

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    Hey Dave , I wanna ask something about this program which i am beginning to workout "daves-vif-mass-building"

    i wanna know do i have to lift same weight while i have to do sets with same reps?
    for example while it's 4 sets of 6 reps do i need to pick a weight which i can do 4 sets of 6 reps with that wieght? or should i pick heavier weight on first set and lower it each set?

    thanks

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    Would it be possible to carry on using this workout forever by deloading (at least I think that's what deloading does) when I stop gaining because I love this workout!
    Just your average skinny kid.

  7. #1282
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    Deload every 8-12 weeks for 1 full week
    then resume program.
    Team ScoobyPrep

  8. #1283
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    Quote Originally Posted by LayzieBone085 View Post
    Deload every 8-12 weeks for 1 full week
    then resume program.
    Okay thanks man, repped
    Just your average skinny kid.

  9. #1284
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    Quote Originally Posted by Jack98 View Post
    Would it be possible to carry on using this workout forever by deloading (at least I think that's what deloading does) when I stop gaining because I love this workout!
    1) 5 Weeks - Doug's 4 Day Split
    2) 1 Week - Doug's 4 Day Cutting (good changeup)
    3) 1 Week - Pick a workout you like and do it for a week (Upper /Lower or Push /Pull)
    = 7 Week Rotation

    My 3rd Workout is like is the Arnold 6 day - altered by me (Hey - I'm 53, and got a fused back and wanna just lift 4 days a week) same as the 1st three days with Incline Bench, Close Grip Chins, Deadlift, and Situps for the 4th workout - FullBody - just exercises I like.

    And for the gentleman above who doesn't like reverse fly's - Just do 1 set of light reverse fly's with perfect form as a warmup and then do upright rows as the exercise. Works for me- traps and shoulders!

    I just like lifting smart - by using a good workout and doing the exercises right. Doug's 4 Day and Cutting Workouts make a good changeup - I do workouts I like and do circuit exercises with supersets. 1 hard hour of solid lifting for me 4X / Wk.
    Last edited by Orion4; 08-18-2014 at 04:33 PM.

  10. #1285
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    Quote Originally Posted by Petlikila View Post
    Hello. Im new to here

    And i wanna say I just stated this workout schedule today. I have a 3 questions

    1. Is that ok to do "Two Arm Standing Dumbbell Extension" instead "One Arm Dumbbell Extension" ( Or any ? )

    2. Is that ok to do "Dumbbell Flyes" instead "Cable Crossovers" ( In this workout have Incline Dumbbell Flyes too ? )

    3. What kind of Nutrition , Meals plane should I take Per day with this workout schedule ?

    Thank you and waiting for reply

    I usually do 2 arm DB Ext. to save time and I do DB Flyes - works good!

    For nutrition - Look up a good meal plan on this site that suits you. But eat better and it will help.

  11. #1286
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    Where is the original workout posted?

  12. #1287
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    Quote Originally Posted by imcca001 View Post
    Where is the original workout posted?


    http://www.muscleandstrength.com/wor...t-workout.html
    What is cardio? --- http://www.muscleandstrength.com/forum/threads/78127-Cardio-What-is-it?highlight=

    Bodyspace --- http://bodyspace.bodybuilding.com/JBWarren70/

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    Why this rep scheme of 12-10-8-6? Isn't 6-8-10-12 more logical?

    Lifting the heaviest weight just when you start the exercise seems better, as you have all the strenght required insted of being quite tired because of previous sets.

    What do you think?

  14. #1289
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    Quote Originally Posted by rpedrosb View Post
    Why this rep scheme of 12-10-8-6? Isn't 6-8-10-12 more logical?

    Lifting the heaviest weight just when you start the exercise seems better, as you have all the strenght required insted of being quite tired because of previous sets.

    What do you think?
    both are fine.
    Team ScoobyPrep

  15. #1290
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    I used this workout routine about a year ago and it was brilliant, added on a lot of muscle and gained a lot of strength. Although i did change some exercises i really did not like.

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    Hi, looking to start this routine tomorrow and have enjoyed wading through this thread.

    The only issue I'm going to have is due to my work schedule Thursdays are off the cards in terms of exercise, just can't fit it in. How detrimental would it be to have my rest day on Thursdays and move chest and biceps to Wednesday?

  17. #1292
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    Default Doug's 4-Day Split.......... &quot;The Thread&quot;

    Hey. Am starting this tomorrow as well. I've been following the 3 Day Workout For Beginners for the last few months (with my own variations added in) and found it really excellent for getting in shape and getting nicely toned. now that I'm looking to build on the good base developed, Doug's 4 day split was the recommended next move so really looking forward to taking it on. Just a few quick Q's tho. What is meant by deloading? Is it better to stick with the same weight for the sets at first or should be I be starting each set with the heaviest weight I can handle and decreasing the weight as the set progresses? Great thread by the way.
    Last edited by davieD; 02-22-2015 at 04:49 PM. Reason: extra Q's needing

  18. #1293
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    Quote Originally Posted by davieD View Post
    Hey. Am starting this tomorrow as well. I've been following the 3 Day Workout For Beginners for the last few months (with my own variations added in) and found it really excellent for getting in shape and getting nicely toned. now that I'm looking to build on the good base developed, Doug's 4 day split was the recommended next move so really looking forward to taking it on. Just a few quick Q's tho. What is meant by deloading? Is it better to stick with the same weight for the sets at first or should be I be starting each set with the heaviest weight I can handle and decreasing the weight as the set progresses? Great thread by the way.
    Deloading = a week of submax weight and volume to help restore the CNS
    you can easily google that and understand it
    3dmj has a good article on it.
    Try to increase weight each set.
    Team ScoobyPrep

  19. #1294
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    Thanks for that. Will google it but makes sense so thanks. Will increase the weight as I go.

  20. #1295
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  21. #1296
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    Great, thanks so much for the info. Looking forward to reading it.

  22. #1297
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    Default Doug's 4-Day Split.......... &quot;The Thread&quot;

    Ok I started this today programme today and can't wait to get into it. My shoulders will prob hurt 2mrw as I can feel it already. However my triceps don't feel like they were worked out at all. I'll prob try and switch in 1 or 2 of my fav tricep exercises. For eg maybe overhead standing dumbbell extension (two hands) instead of the one arm dumbbell extension and maybe bench dips thrown in as I really like them. Would this be advisable or will it start to affect the overall quality of the programme.
    Last edited by davieD; 04-27-2015 at 05:41 PM. Reason: grammer

  23. #1298
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by davieD View Post
    Ok I started this today programme today and can't wait to get into it. My shoulders will prob hurt 2mrw as I can feel it already. However my triceps don't feel like they were worked out at all. I'll prob try and switch in 1 or 2 of my fav tricep exercises. For eg maybe overhead standing dumbbell extension (two hands) instead of the one arm dumbbell extension and maybe bench dips thrown in as I really like them. Would this be advisable or will it start to affect the overall quality of the programme.
    Why change ? Your body gets used to the same exercises, so its good to change routines
    Doug

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    Thanks for the reply Doug. First up thanks so much for creating the workout, what a great workout. Just done back and wow can I feel the stress. Can't wait to really get into this. In respect of the tri exercises it's just that today I don't feel any effect that's all. But I'll take your advice and stick with your exercises and give it time. Thanks again so much. So far am really loving it.

  25. #1300
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by davieD View Post
    Thanks for the reply Doug. First up thanks so much for creating the workout, what a great workout. Just done back and wow can I feel the stress. Can't wait to really get into this. In respect of the tri exercises it's just that today I don't feel any effect that's all. But I'll take your advice and stick with your exercises and give it time. Thanks again so much. So far am really loving it.
    We all have "days" where you dont feel you had a great session, but overloading the muscle definitely has an effect on the muscle and causes growth in the longer term
    Doug

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