High frequency strength program

[lukaz_]

Hey guys, check this out:

Only once a day

*CoC Trainer (to warmup the hands)*
*Hand extensor work*
Pull-up
Bent press
Box Pistol
Row
Bench
Back extension (I can only do like the top half of the movement, because i do this with my feet tied to the end of the bed, which a bit low)
Crunch (in the bed as well, for a good ROM, and normally weighted)
Side Crunch (in the bed as well)
Russian Twist (again, on the bed)
Glute ham raise (bed again....its the last one)
*CoC #1 x 75% of max, with an overcrush on last rep*
*Hand extensor work*
*Pinching plates or a rope with weight tied to it, or a board, etc)
*Wrist curls*
*Reverse wrist curls/forearm roller*
*Hand levering*
*Hand rotation*
*Curl variation*
Handstand pushup (50% of max reps, I can do only 1 or 2 so I will make it a single, yes, I know I am weak)
Overhead isometric contraction at doorframe, only once and for around 10 sec, using 3 positions
Isometric pull with one arm, on the chin up bar, 3 positions as well, 10 sec

I would do that, with low reps, not going past 5, Monday to Friday, only once.

The exercises with a * are the hand/armwrestling stuff, which i like to train, the meat of the program are the compounds, all done unilaterally with dumbells, because they are more convenient at home.

I would do that for 3 weeks, then go very high reps on the 4th , to recover and deload. The goal with this is to get a good base of CNS strength, eventually leading to myofibrillar hypertrophy (functional).

So what do you guys think?

[TheMachine]

do you really need that much volume?

[GhostOfYourMind]

If you don't build up to that much volume, and just jump right on in before acclimating yourself, you're going to burn out (there's the slight chance that you may not though).

Also, I don't think you need a bent press if you do bench press and HSPUs also. Maybe throw in some DB squats/deadlifts as well.

My last qualm... don't do your core work on a bed! It's unstable and if you add weight to crunches, you may end up hurting yourself (if not losing your balance on such a squishy surface, and then fall off... hurts btw). This is just my opinion though. You may prove me wrong and not get hurt ever from doing that, but just be careful.

[JKD_forever]

That one workout is going to last whole eternity

[Colucci]

The way you have is laid out, it's more of a Grease the Groove type program, since everything is repeated so often. If you want to go with something of higher frequency, I'd either use some exercise variations or different set/rep schemes.

More...lower body...work...please.

Also, a big point about the grip training, I'd prefer you do 2 or 3 exercises each day, instead of everything everyday of the week. By chopping it into smaller chunks, you can have that much more intensity and focus for them.

...the meat of the program are the compounds...
It sure doesn't look like it. Kudos on you for including the bent press, but...you've got 6 "meaty" exercises (I'm including the HSPU) surrounded by 17 assistance exercises. That's bad math. Like I said, if you want to hit the main 6 each day (which, by the way, I'd only shoot for 3 or 4 days a week to start with), the sets and reps should be different or at least alternate between 2 or 3 protocols. For the rest of it, separate it and do a little each day, not everything everyday. Kitchen Sink routines rarely work.

[lukaz_]

I tried the program, it took less then 20mins, but it was kinda demanding towards the end.

I am gonna strip off the isolation, and do it fractioned towards the week, or maybe once or twice a week only, but I have a new set/rep pattern for the compounds:

Bent press
Upright row
Box Pistol (cant squat or dead atm)
Bench press
Bent over row
GHR/Back extension (done in one single movement)
Pull-ups

I am gonna do one set when I wake up, and then one at the evening before dinner, It works like this:

-Pick a weight around my 8RM.
-Do it for 5 reps on Monday.
-Add 1kg and do it for 4 reps on Tuesday.
-Do that until Friday, when I should be doing singles with the starting weight+4kg.
-Rest on Saturday and Sunday.
-Pick the weight used on Friday, start with singles on Monday, build up to 5 reps on Friday.
-Rest on Saturday and Sunday
-Do the whole thing twice, which would be a month
-Taper on the 5th week
-Repeat everything once again, or move to something different.

Thats it, what do you guys think? Remember that I am only doing unilateral exercises with a dumbell, except for the pull-ups.

Thanks =D