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  1. #26
    M&S Elite Member YoRR's Avatar
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    Quote Originally Posted by Sproggs View Post


    I guess I'm hearing pull ups a lot too...what kind of rows though? I'm already doing bent over rows, should I just do pull ups AND rows on the day I'm supposed to do DL?

    Sorry, I'm very new to this
    I like dumbbell and barbell rows

    and It depends on the routine your using
    220lbs, 13-14%bf,


    Hypertrophy is something that can be achieved with pretty much any intensity of load, as long as the work is progressive.

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  3. #28
    M&S Elite Member YoRR's Avatar
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    Quote Originally Posted by Sproggs View Post
    I would replace them with pull ups or good mornings
    220lbs, 13-14%bf,


    Hypertrophy is something that can be achieved with pretty much any intensity of load, as long as the work is progressive.

  4. #29
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    Thanks for the advice!

    Though I don't think I could do GM's on a smith machine? I like doing pull ups so I'll probably stick with those, as I was doing those before I started this new routine anyways.

  5. #30
    Seasoned M&S Veteran AToE's Avatar
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    Change the rep goal from 15 to 25 though, if that hadn't already occured to you.

  6. #31
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    Quote Originally Posted by AToE View Post
    Change the rep goal from 15 to 25 though, if that hadn't already occured to you.
    I was actually just going to do the "max" amount or until exhaustion, as I thought you were supposed to do that with pull ups. But is 25 better/more realistic?

  7. #32
    Seasoned M&S Veteran AToE's Avatar
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    Well I guess it depends how good you are at pullups! But since we're trying to replace a heavy movement, if you can do lots of bodyweight pullups already then I'd add weight in whatever way you can so that you're back down into a lower rep range for each set.

    That's just my opinion, but if you can do say 15-20 pullups in one set at BW, then it's not going to be serving the function you want it too any more, you need to be lifting heavier.

  8. #33
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    I was using the platform assist thing to help with my form before I started doing them freely. Though I haven't tried doing them without the platform lately, so I need to test myself on that.

    I might only be able to do ten or so with just BW. If I can do more than ten though, add weight so I can do 3x10?

  9. #34
    Seasoned M&S Veteran AToE's Avatar
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    I'm not very familiar with the prgram you're on so I can't really say if 3x10 is good for it, but 3x10 or 3x8 should be good for building muscle in general.

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    Also, one more question - how am I supposed to do 25 reps total?

    3x10=30

    10, 8, 6 = 24

    8x3 = 24

    What am I missing here? lol sorry but like I said I'm a total noob at this.
    Last edited by Sproggs; 06-02-2012 at 01:01 AM.

  11. #36
    Seasoned M&S Veteran AToE's Avatar
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    I dunno, I've never done one of these 25 total programs, each set doesn't need to be even numbers though so that makes your math a lot more possible.

  12. #37
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    25 total just means over x amount of sets you end up with 25. For example, if I'm doing 3 sets of pull ups, and I want a total of 25, it may look something like this.

    Set 1: 10
    Set 2: 8
    Set 3: 7
    5 Reps? That's freaking cardio!
    Follow my progress via my log, Dillon's 5/3/1.

  13. #38
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    why can't you deadlift at planet fitness? i go to planet fitness and deadlift. i just take a bar off the bench, put it on the floor, and load it up. pf does suck tho, but it's literally right at the end of my street. i might join gold's too however.

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    I too like deadlifts for weight loss. It shows the best positive results when it comes to losing weight in minimum time. I do not think there is any substitute of deadlifts.

  15. #40
    M&S Elite Member TASan's Avatar
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    Strong bumps all the way through!
    <-- If anyone is helpful, be sure to click the star in the bottom left corner and spread some REPS!

    B.Sc. in Sport Science with specialisation in Physical Activity and Health
    Certified Personal Trainer

 

 

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