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I have started a workout that breaks from the tradition of working a body part and instead organizes the days into movement patterns. Vertical pulls and pushes followed by horizontal pulls and pushes. Hip dominat leg exercises vs. quad dominant. I am going to try it for about a month or so and see if my results are any good. Has anyone tried this before? Any suggestions?
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That is a little non-traditional...but I am a HUGE Proponent of trial and error!!!! In Fact some of the best results that I have EVER had have come from work outs that have made other lifters roll their eyes (not to mention my peers ask for scientific methodology and research).
I have never seen a workout not work soooooo much that you actually get fat and shrink... I am actually pretty curious to see how you like it. I would also be intrested to see the split b/c hip movements=Leg press, stiff DL, squats .... followed by leg ext and curls OUCH!!!!
Seriously though I would like to read the theory and see the w/o to satisfy my own curiosity!
Good luck and have fun! -
I'll let you know Howitzer.Comment
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I am through one rotation with this new routine and I will say this, it wears your ass out. Too soon to draw any conclusions. Happy to be doing something different in the gym though.Comment
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sometimes that's the most important thing...CHANGE...if nothing else it engages your mind back into your effort and that can make all the difference in growthComment
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I have no idea what the workout would look like but try it for 6 weeks and keep meticulous journals to gauge progress.Comment
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Leg day was rough yesterday. I had the jello leg feeling leaving the gym. Good feeling... I am lifting heavier already. Horizontal push/pull is next. Last week I did flat bench with 90lb. db's six times. I am moving up this week. I will keep you posted.Comment
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Its defineatly different, but it may just shock ur muscles into growth and work well. GL!Comment
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Definitely starting to notice some gains in the upper body. I have never been so disciplined in working my lower half. I have read that good lower body work equates to upper body gains as well. Yesterday was vertical push/pull and I did upright rows with a weight I have never been able to do. So far so good.Comment
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can you post an example workout for me? ThanksOriginally posted by ECKARDT
Definitely starting to notice some gains in the upper body. I have never been so disciplined in working my lower half. I have read that good lower body work equates to upper body gains as well. Yesterday was vertical push/pull and I did upright rows with a weight I have never been able to do. So far so good.Comment
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Sure Stonecold...sorry It has been a few days.
Vertical push and pull day would be a combination of three pull and three push exercises switched after each set. Rest only 30 seconds between sets. Since you are alternating between push and pull you should have around 60-90 seconds between the first and third set. Here is an example:
Upright row - rest 30 seconds
Weighted pull-up - rest 30 seconds
Upright row - rest 30 seconds
Weighted pull-up - rest 30 seconds etc. followed by 3 alternating sets each of lat pull downs and dips followed by 3 alternating sets of shoulder press and front raises. You can switch the exercises around or even do different ones as long as the overall motion is vertical.
I put an additional arm exercise in every other day, biceps or triceps.
Horizontal push pull day is done the same way but with bench, incline, decline, one arn rows, seated cable rows, bent over rows, flys, etc.
Hip dominant day is mainly leg press, calves, leg extension and squats.
Quad dominat day is lunges, step back squats, and dead lift.
I hope this is a satisfactory explanation.Comment
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