No lat bias means you can slightly lean back and have the elbows come behind the back, where lat bias incorporated means you want to sit up straight and pull directly down through the elbows without the elbows coming behind your back at all. That's how I see it.
New subscriber here... Is there a simpler workout for someone that is looking for longevity and strength , 3-4 days a week? Im a 40 something year old, male..I'm looking into starting strength-bench, overhead press, deadlift and squat...Thoughts? Any substitutes to a deadlift?
Thanks for posting, and sorry if this is obvious, but the intent is to double the number of sessions for Upper 1 and Lower 2? Meaning, do weeks 3 and 4 follow the same programming/sequence as weeks 1 and 2?
Get a new gym, lol jk. There are good banded alternatives, ultimately you could change your stance every now and then and do a set of lighter leg press/squat/etc do bias the adductors
Mr. Ox. I gave the first Upper body workout a try after having been on a full body program all year. It was great! Got it all done in a little over an hour and the pump was amazing. Left the gym feeling energized, something that I had stopped feeling for some time.
Thank you for putting this together. Well worth the price of admission.
I have a home gym set up with a squat rack, lat pull down/row system. Are there any exercises besides squats you recommend to sub : leg extensions, hamstring curls, and leg presses?
Do you do the full 2-3 min rest on your warm up sets? If no, how long of a rest do you recommend? I have been doing 45 seconds to help speed things up a little bit.
No lat bias means you can slightly lean back and have the elbows come behind the back, where lat bias incorporated means you want to sit up straight and pull directly down through the elbows without the elbows coming behind your back at all. That's how I see it.
I use a logbook that I created and own, will release when I remove myself from the product for anonymity purposes
New subscriber here... Is there a simpler workout for someone that is looking for longevity and strength , 3-4 days a week? Im a 40 something year old, male..I'm looking into starting strength-bench, overhead press, deadlift and squat...Thoughts? Any substitutes to a deadlift?
I find the Stacked app to be of good value
Thank you for the guide. Will execute and report back.
Just because you asked, I will put something together on this!
I've avoided deadlifting for the past couple years due to back pains. Is there an alternative on Upper 1 day that would be a good option?
Any type of chest supported row.
I really like the chest supported T-Bar Row
Thanks for getting back so fast. WIll check it out
Thanks for posting, and sorry if this is obvious, but the intent is to double the number of sessions for Upper 1 and Lower 2? Meaning, do weeks 3 and 4 follow the same programming/sequence as weeks 1 and 2?
Also, we're deadlifting on an upper day?
Yes, deadlift is a back exercise lol.
You do Upper 1, then Lower 1, then Upper 2, then Lower 2, then Upper 1, so on so forth!
Hope this clears confusion
Thanks! And now I'm off to a YouTube deep dive into proper deadlift form
Very important! Don’t listen to anyone that says look in the sky, keep your chin tucked to keep spinal integrity!
So the scheme would be:
Week 1 up1 low1 up2
Week 2 low2 up1 low1
Week 3 up2 low2 up1
And so on, correct?
Yes, correct!
Perhaps I'm the slow one here Anons...
the article seems to suggest -
Week 1: U1 L1 U1
Week 2: L2 U2 L2
Week 3: U1 L1 U1 (same as week 1)
Week 4: L2 U2 L2 (same as week 2)
or what No Tie Hangman said above -
Week 1 up1 low1 up2
Week 2 low2 up1 low1
Week 3 up2 low2 up1
week 4 - low1 up2 low 2...
Can you clarify sir?
Lower 2
"Leg Extensions: 3 sets 20+, 8-10, 12-15"
Do you mean 20+ for the 3rd set?
Nope, 1st set
What exercises do you recommend for adductors?
The adductor machine (good girl machine)
Recommended sub for adductors if you're gym doesn't have the machine?
Get a new gym, lol jk. There are good banded alternatives, ultimately you could change your stance every now and then and do a set of lighter leg press/squat/etc do bias the adductors
To*
Question when you say: Incline Barbell Bench Press: 2 sets 6-9, 10-12. Does that mean 2 sets of 6-9 and 1 set of 10-12 or 2 sets total one of each?
2 sets total
Hi Ox, what do you think about someone using a pec deck instead of doing flyweights?
Perfect alternative
When you say "abs", is there a specific abs exercise you recommend?
Man this looks like what I was looking for! Will try for the rest of the year and will report back
Mr. Ox. I gave the first Upper body workout a try after having been on a full body program all year. It was great! Got it all done in a little over an hour and the pump was amazing. Left the gym feeling energized, something that I had stopped feeling for some time.
Thank you for putting this together. Well worth the price of admission.
Hey Ox, what's the difference between mechanical and absolute failure?
When we do Abs, is it the same or different exercise for each set?
I have a home gym set up with a squat rack, lat pull down/row system. Are there any exercises besides squats you recommend to sub : leg extensions, hamstring curls, and leg presses?
Do you do the full 2-3 min rest on your warm up sets? If no, how long of a rest do you recommend? I have been doing 45 seconds to help speed things up a little bit.