The Experiment: Month 3 Chest and Biceps day
Those of you who have been following my progress in “The Experiment” will know that this is now the last month that I have available to me to regain my pre rest form in the gym. If I manage to do this I will help prove my theory that the amount of time it takes to get back into shape is half the amount of time you have taken away from doing exercise. In my case I spent 6 months away from exercise and therefore concluded that it should take me 3 months to get back into shape.
Progress from Last Month
Last month’s routine was very enjoyable, however it was regularly interrupted by those life intrusions that so often come along just when you feel like you are getting your mind and body to where you want it. Very frustrating but you just have to keep going as best you can.
That said there has been some really good progress in my training and I am getting better by the week. The weights are increasing as is the stamina and I am confidently going to state that I am well on target to prove my theory. (I never doubted you – Beeble)
New Routine
As with the start of each new month there is always a new program to keep things interesting and keep the progress in the right direction. Mondays are the Chest and Biceps day and I have just completed my first attempt at it. It felt very good but as with all new routines there is that sense of it feeling very hard. Of course I laugh in the face of a challenge and completed it with flying colours, although it is proving difficult to move my arms.
The Program
BB – Barbell, DB – Dumbbell, SB – Swiss Ball
| Exercise | Sets | Reps | Time/Distance | Instructions |
| BB Bench Press | 4 | 8 | n/a | Click Here |
| Cable Flyes | 4 | 8 | n/a | Click Here |
| Incline DB Benchpress | 4 | 8 | n/a | Click Here |
| Press Ups off SB | 4 | 15 | n/a | Click Here |
| Rower | 2000m | Click Here | ||
| Cable Curls | 4 | 8 | n/a | Click Here |
| Preacher Curls | 4 | 8 | n/a | Click Here |
| Hammer Curls | 4 | 8 | n/a | Click Here |
Super set the Incline DB Press and the Press ups off the Swiss Ball. That means no rest between the exercises only after you have completed both.
If you are taking part in the experiment please let us know how you are getting along and if you are getting the results you desire. Good luck with your training and stay healthy.
February 17th, 2009 at 8:53 am
Hey buddy.. Was just having a look at your workout.. If this workout’s to gain mass i think your over training your bicep’s..
Instead if you try this it should work better for you:
for biceps
Standing barbell/dumbell curl 3 sets – 4 to 6 reps
Preacher curl 3 sets – 8
Treadmill at 70%MHR for a minute
Do a circuit of these three without a break. after you finish this once you should take a 1 or 2 min break before you begin the circuit again. Once you comple this three time’s you should be feeling big as ever! Best of luck!
February 17th, 2009 at 1:54 pm
Thanks Ashish for the comment and I always appreciate advice.
The program that I designed may seem that the biceps get worked a lot however this program is based on a weekly routine and therefore the biceps are only being worked directly once a week. Over training or over working is when you don’t give your body enough recovery time. Standard recovery time for muscles is 48 hours maximum and so with my program I easily get enough rest for the muscles to recover, grow and develop.
I certainly would not consider that 12 sets on a muscle is over training, it is very difficult if not impossible to over train a muscle in one session and besides it is this overload that helps to promote muscle growth and development.
The program you have designed has a problem as 4 to 8 reps is specifically strength training and not focusing on maximising muscle growth. My main aim with this experiment was to maximise muscle growth and 4 to 8 reps just does not do that.
I also have to say that I don’t see the reason of the treadmill for a minute at 70% MHR it seems like an active rest session but there is just no need for a minute. What you have designed is certainly not wrong but I just don’t feel that it would maximise my results.