Heres my workout alternating A, B, 3 days a week. 3 sets of 5 reps.1 minute rest between sets. A romanian deadlift pullups weighted pushups B pistols rows dips Goals: increase relative strength I did romanian deadlifts yesterday and my hamstrings are sore today, is that bad I thought my glutes were supposed to be sore as well. I followed the advice in this article http://www.t-nation.com/readTopic.do?id=1502753 i found it hard bending my legs though. Is it any good?
Why do you love low volume so much? I'm just asking out of curiousity. You should feel the RDLs in both the glutes and hamstrings. In fact, you should literally feel the hamstrings wanting to pull off from the glutes with just using the bar if your mechanics are right. I <3 RDLs w/straps
http://www.t-nation.com/readTopic.do?id=1508256 After reading this I looked int he mirror and found I was in anterior tilt, so I have changed things a bit. Including more glut activation work and stretching the hip flexors it band etc. I've kept the upper body the same, but for my legs ill be doing single legs deadlifts, longstroke lunges, and sumo deadlifts. Ive also started some rotator cuff work, I thought i didn't need any because I balanced push and pull exercises. Doing scarecrows. The lower the volume the quicker I can increase intensity (get stronger).
This is what I did for four months and it got me strong as hell. I lifted 3 times/week. My upper body had A and B days. Do each exercise circuit style- exercise 1, exercise 2, etc. Aim for 5-7 reps Circuit A -Bench (I did dumbell bench because I didn't have a consistant partner) -Weighted dips -Flies (optional) -Arnold-style shoulder presses -Front raises, side raises or shrugs -30-40 reps of an ab exercise. Circuit B -Weighted wide grip pullups -Weighted supinated pullups (close grip, palms facing each other) -Goodmornings (alternate w/ dumbell squats) -Some sort of Row -Dumbell Squats (alternate w/goodmornings) -30-40 reps of an ab exercise I did 4 circuits total, one at half weight to warm up (I warm up slow) and the other three at heavy weight. I don't like doing Goodmornings more than once a week, so when I had two "B" circuits in a week I'd substitute dumbell squats or some other back exercise. Also, after all that, I did one big, compound lift to finish off the day. You can do 3 x 10, 5 x 5, whatever. I usually did 3 sets, or something over time. Inbetween those sets I also did abs, until I'd done 5 or 6 ab sets total. Exercises included: -Clean and press -Dumbell clean and press -Some variety of squat for weight -Tabata squats -Deadlifts (did 'em every week at least) So, if Monday was A one week, Wednesday was B, Friday was A, the following Monday was B, etc. It worked great. Basically A days were push days and B days were pulldays. I always did a big compound lift as well. Hope this helps.
