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How does this program look for natties lower volume higher intensity?

This topic contains 9 replies, has 2 voices, and was last updated by  serbyserby0 5 days, 5 hours ago.

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  • #65606

    serbyserby0
    Participant

    <p dir=”ltr”><span style=”font-size: 1.00em;”>Upper day 1</span><br />
    <span style=”font-size: 1.00em;”>Db Bench press 5 sets of 8-12,reps</span><br />
    <span style=”font-size: 1.00em;”>Incl Db Rows 5 sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Db overhead press 5sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Bicep curls one arm 4sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Dips 4 sets of 8-12</span>
    <p dir=”ltr”><span style=”font-size: 1.00em;”>Lower body day 1</span><br />
    <span style=”font-size: 1.00em;”>Leg press 5sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Rdl 5sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Back extension 4 sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Calf raises 5sets to failure</span><br />
    <br />

    <p dir=”ltr”><span style=”font-size: 1.00em;”>Upper day 2</span><br />
    <span style=”font-size: 1.00em;”>Pec deck 5sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Pulldowns 4sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Lateral raises 5 sets of 8-12</span><br />
    <span style=”font-size: 1.00em;”>Face pulls 5sets of 15</span><br />
    <span style=”font-size: 1.00em;”>Chinup slow eccentric 4sets 6-8reps</span><br />
    <span style=”font-size: 1.00em;”>Tricep extensions 4sets 6-8 reps</span>
    <p dir=”ltr”><span style=”font-size: 1.00em;”>Lower body day 2</span><br />
    <span style=”font-size: 1.00em;”>Leg curls 4sets of 8-12 </span><br />
    <span style=”font-size: 1.00em;”>Leg extensions 4 sets of 8-12 </span><br />
    <span style=”font-size: 1.00em;”>Calf raises 5sets to failure </span><br />
    <span style=”font-size: 1.00em;”>Shrugs 5sets to failure </span>

    #65607

    aramolson
    Participant

     Looks like a medium-low intensity program to me  

     

     You might see progress as an intermediate-beginner lifter, but this is definitely not dialed-in enough for an advanced lifter. 

     

    What’s the most amount of frequency you have ever trained with, successfully?

    #65608

    aramolson
    Participant

    Also, How many years have you been training and what is your goal?

    #65609

    serbyserby0
    Participant

    Been lifting 3years,professional tennis for 15

    I’m somewhere between type2b and 3 and would like to 3 something like high frequency low volume plan. I used mostly bro splits these years… I know they aren’t ideal

    <hr />

     

    #65610

    aramolson
    Participant

    I’d suggest keeping the split at Upper/Lower, 2x per week (as you have it).

     

    I would switch up the exercise selection though. Start with a squat or deadlift variation on your Lower days. Paused reps and slow tempo will serve you best if you are a 2B / 3 blend. 

    After your first exercise, you can do more pump / assistance work in the 8-12 rep range  

     

    Lower 1:

    A: Back Squat 4 sets of 6 (4 sec. pause at bottom, keeping perfect form)

    B1: Barbell SLDL 3 sets of 6 (5 second eccentric)

    B2: Leg Curl 3 sets of 6 (slow tempo)

    C1: Leg Extension 3×12-15

    C2: Banded Hip Abduction 3×12-15

     

    Lower 2:

    A: Back Squat 6 sets of 3 @ 60-70% of max

    B1: Hack Squat / Leg Press 2 sets of 12

    B2: Walking Lunge 2 sets of 10-12 ea. leg

    C1: Prone Hamstring Curl 2 sets of 10-12

    C2: Wall Sit 2 sets of 30-60 sec 

    #65616

    serbyserby0
    Participant

    Looks good. Will definitely give it a go. Thanks for the time 

    #65641

    aramolson
    Participant

    The two lower body sessions I listed are essentially what the “ideal” setup looks like for a type 2b / 3.

     

    However, you said you’d like some more frequency? Is 4 lifting sessions / week what you would consider high frequency?

     

    I am currently doing a hypertrophy program I designed where I train 6-7x per week, 6-9 sets per session. Lower / Push / Pull / (repeat)

    #65642

    serbyserby0
    Participant

    Well not high frequency…. Higher than I used to do it. At least to hit each body part twice/week instead of once. And I don’t want to workout 6days/week because I train 10+hrs/week tennis +the physical preparation specific for tennis

    4days for me is great If I can hit all body parts twice.

    I also read about the hybrid split from Charles Staley which consists of 2 whole body workouts, 1upper,1lower

    #65643

    aramolson
    Participant

    Thats a lot of training. I’d consider shaving 1 set each off of “Lower Day 1,” in my example above.  We don’t want patellar tendonitis. 

     

    Also consider doing your lifting sessions at least 4-6 hours before OR after your tennis training session.

    #65644

    serbyserby0
    Participant

    I always do them after. Did for a while before but couldn’t move as fast on the court 

    Will do that

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