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Hey guys – I've been toying with Shockwave lately and I don't know if I'm loving it. Seems like a lot of moving around from exercise to exercise to me, but I'm sure it works for some. I just don't seem to love it.Prior to this I was coming off of reverse pyramid training doing 3 lifts per day, 3 days per week. It was pretty simple but I made good progress on it and never truly stalled, just became stale.Any recommendations for a three-day split/routine while on CNS? I'm 30, would consider myself an intermediate lifter/athlete.
That's what I was thinking. So something along the lines of:Push - BenchLegs - SquatPull - Deadlift? Or were you thinking of pullups?Would you even create a fourth day and make military press the focus?What about assistance exercises? How many exercises/sets?
That's what I was thinking. So something along the lines of:Push - BenchLegs - SquatPull - Deadlift? Or were you thinking of pullups?Would you even create a fourth day and make military press the focus?What about assistance exercises? How many exercises/sets?
Doing a push/pull/legs you will do pressing movements, so both bench and OHP, pull with be deadlifts (Maybe rack rulls) rows, and vertical pulling, and legs will be squat and full deadlift variations.
I'm doing GVT with a 3 day split ATM, but you'll want to do CBL instead of CNS as it is very demanding of your glycolitic pathway. Anyway, here's my program. Steal it if you like it. It's rough but you get to eat a TON of carbs, which is fun.Mon:Curl 10x10, 60 sec rest, 4020Press 10x10, 60 sec rest, 4020Wed:Squat 10x6, 90 sec rest, 4020RDL 10x6, 90 sec rest, 4020Fri:Bench 10x10, 60 sec rest, 4020BOR 10x10, 60 sec rest, 4020
That's what I was thinking. So something along the lines of:Push - BenchLegs - SquatPull - Deadlift? Or were you thinking of pullups?Would you even create a fourth day and make military press the focus?What about assistance exercises? How many exercises/sets?
If you go to 4 days a week with military press as the focus many of the 5/3/1 routines would be something i recommend, I have 2 of his books and would highly recommend spending the 20 bucks for one of those as opposed to screwing around online trying to collect all of that knowledge which did or did not come from Jim Wendler's mouth. Quick tidbit about it here:http://www.jimwendler.com/2011/09/531-for-a-beginner/I've heard good things about Beyond 5/3/1 but I have read it personally yet.
What about something like this? Picked up in a different thread:Push/Pull alternatingPush workouts would include squats, bench press, dips, and military presses. Pull workouts would inclue heavy deadlifts, RDL, pull-ups, chin-ups, and bent over rowsI'm doing CNS and usually my CarbNites fall on Friday or the weekend, so I was thinking I could Heavy Push on Monday/Heavy Pull on Wednesday/Light Push/higher reps on Friday (b/c I'm usually gassed by then). And then the following week would be Pull/Push/PullThoughts?
Hey, just found this thread ! 😉I've moved from CBL to CNS and also looking for a new program other than Shockwave.Don't get me wrong SW is perfect for CNS but I train at home and only have access to free weights, bench, squat stands & pull up bar. So just wondering if the Push-Leg-Pull option would work. I'm not sure how to put it together so as not to hit the same muscles too often?Anyone got any good splits?Also, would it be best to train day on day off or better to do the heavier stuff early in the week while the glyco stores are fuller ?Looking to maintain size but drop the bf by a couple percent. Appreciate any help out there guys !Thanks
Starting Strength, Stronglifts 5×5, Icecreamfitness 5×5, The Texas Method, Madcows. All really good 3 day splits.
Starting Strength, Stronglifts 5x5, Icecreamfitness 5x5, The Texas Method, Madcows. All really good 3 day splits.
Thanks breenhouse, I will check these out. I did Stronglifts 5x5 a last year, definitely increased strength. Would you recommend day on day off like Stronglifts does ?
Starting Strength, Stronglifts 5x5, Icecreamfitness 5x5, The Texas Method, Madcows. All really good 3 day splits.
Thanks breenhouse, I will check these out. I did Stronglifts 5x5 a last year, definitely increased strength. Would you recommend day on day off like Stronglifts does ?
I like day on, day off. I've always trained that way. I don't understand natural lifters that lift 5-6 days a week. IMO if you're training correctly (with intensity), you don't need to train any more frequently than day on, day off.MPS returns to baseline roughly 48hrs after training anyway, so to me it makes a lot of sense.
Yeah I would normally alternate day on day off with training, I don't think I could lift as heavy and follow it up the next day with anything like a good session. I'm just worried that with doing CNS, if I have my carb nite on Saturday, and I'm training day on and day off on Mon, Wed and Fri if I am doing too much too late in the week? Probably be better suited to train Sun, Tues and Thurs ?
Yeah I would normally alternate day on day off with training, I don't think I could lift as heavy and follow it up the next day with anything like a good session. I'm just worried that with doing CNS, if I have my carb nite on Saturday, and I'm training day on and day off on Mon, Wed and Fri if I am doing too much too late in the week? Probably be better suited to train Sun, Tues and Thurs ?
Yeah, I'd agree with that.
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