Your Gym Program...

[Will]

Originally Posted by Admiral Huddy

Will, how do you split that program up.. Also, I see you do shoulder press behind the neck-- ouchh--. You do know this is not a recommended exercise.. One slight move on the neck whilst performming the excercise and you'll neck will be torn <speaks from experience> also, it the movement can tear the rotator cuff because the movement is unnatural.. Not very pleasant so be carefull

Good point huddy, I get a spotter to help me, lock my back into a strong position. Yes I'm aware it's a bit dodgy. I tend to do front of neck ones more, but I like to isolate different muscle groups. If I'm honest I usually stick to dumbells for shoulder pressing, but the dumbells don't go up beyond 40k at the moment, whereas I can get a nice rigid bar with 60kg. However You're right you have to be careful.

As for splitting my program up - well I like to give myself some recovery time. Bear in mind this is over 3 to 4 times a week. And I vary from big weights to lower weights at higher reps. This is just a snap shot of the last couple of weeks.

I tend to do push'/pull exercises in opposition to counter act and balance my work outs. For example if I do chest one day, I'll do back the next, biceps one day, triceps the next, legs are their own entity really. Normally I tend to do, Chest and arms. Shoulders and legs. Back and arms, chest and legs, shoulders. etc... it's on a rotating "rota" so to speak. I like to give some bigger recovery times on days where I have a "heavy" day. My routine isn't rigid, and I always vary the type of exercise so that my body doesn't get used to the same one. i.e. bent over rows, sat rows, vertical lifts etc... tricep pull downs, dips, tricep extensions etc... Varying incline angle, changing grip and all that jazz.

Is there anything specific you wanted to know Paul? Any further comments? I'm interested as you and I are roughly on the same level I guess as far as gym is concerned so I'd be interested to hear what you have to say.