Quote (SKCRaynor @ Jul 5 2010 12:41am)
Hey there.
1. first off, why are you interested in the zig zag approach? just want to try something new? or do you have specific goals in mind?
2. Secondly...the 6 day split with cardio (primarily for cutting and volume enhancing/maintaining) is pretty basic and effective...please read the bottom of this post for the plan.
3. Thirdly, don't count reps when you are doing breakdowns and failure sets....the goal is muscular failure...and when you count reps you shortchange your potential. Just simply do as many reps as you can with a specific % of weight. Example, for set 1, you WILL count reps because its a warmup (usually 30% of max vs 15 reps). After that, set 2 should be close to 80% of max for as many reps until failure, then take 20% off and keep going, then another 20% off of that and so forth until you get all the way back down to virtually what you started with.
4. VPX zero impact bars are my absolute favorite for quick meals on bulking when a full food meal is not available. They taste amazing, have ZERO soy protein, and are made entirely of good stuff (no artificials or other garbage) They are worth it in my opinion, definitely.
Ok and now for your 6 days split for cutting and volume enhancement/maintenance:
Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis + cardio
fri - back/tris + cardio
sat - legs/shoulders + cardio
sun - CARDIO ONLY
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction.
Mon - Flat Bench, Incline Bench, Decline Bench, DB Flies, Preacher Curls, Seated Hammer Curls, EZ bar 21's
Tues - wide grip Lat pulldowns, cable rows, bent over BB rows, T-bar rows, skullcrushers, cable tricep pulldowns, and DB kickbacks
Weds - Squats, Laying leg curls, DB lunges, Leg Extensions, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military press.
Thurs - incline DB press, flat bench DB press, DB pullovers, Cable flies 21's, Standing DB curls, High Cable curls, Olympic bar curls (standing)
Fri - Good Mornings, close grip lat pulldowns, DB lawnmower rows, Cable Rope Pulls, Close-Grip Dips, Cable Kickbacks, DB Tricep Extensions (seated)
Sat - Hack Squats, Seated Leg Curls, Leg Press, Donkey Calf Raises, Seated DB shoulder press, Straight-Arm cable pulldowns (Dickersons), BB shrugs
Sun - CARDIO ONLY
Every day, do 20 mins of HIIT cardio BEFORE hitting the strength training, then follow up with another 20 mins of HIIT post-strength training.
you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.
just make sure to do a total of 40 mins (20 pre and 20 post) of HIIT.
for sunday - do 1 hour of cardio in two 30 min intervals, also HIIT in style.
This plan is primarily for a solid cut with maximized muscle volume saving
is there manchine for these cause i go alone and have no spoter to do all those