Strength Workout Programing

  • cliche_guevar...

    Posts: 153

    Oct 28, 2020 5:36 PM GMT
    How do you get your strength workout programing? Do you just plan your own, trainer, get pre existing routines ... and what is your preferred approach to strength training?

    I spent the last couple of years doing a progressive overload. So upping my weights and lowering reps over a three week period followed by a de-load week. It was five days a week with each day focused on a muscle group. Workouts started with a heavy compound lift and then was followed by some accessory work that was high rep. I found it did a great job increasing my overall all strength but I question if I was really able to induce hypertrophy. With the whole the whole COVID quarantine thing I opted to mix things up and just try new things. Most recently I have wrapped up eight weeks of almost body weight only workouts. I was kind of surprised how much I actually enjoyed that and I have gotten more muscle definition though I'm not sure if that is due to a reduction of body fat or actual growth in the muscles. Next I'm going into 12ish weeks of higher reps lower weights and see how that goes.

    So.. how about you all, what are doing and how is it working?

  • sweetgrizzly7...

    Posts: 264

    Oct 28, 2020 8:12 PM GMT
    Currently doing my own 2x3 splits a week chest/shoulders, legs/bicep, and back/tricep hyperthrophy I'm trying to balance myself more.but was wondering if you or anyone knew with the upper and mid back exercises pull ups ,pull downs and scapula pull ups is it better overhand grip with thumbs above or below (I understand above may sacrifice grip but would it be more efficient)? Anyone help I'd greatly appreciate it
  • cliche_guevar...

    Posts: 153

    Oct 29, 2020 12:19 AM GMT
    sweetgrizzly74 saidCurrently doing my own 2x3 splits a week chest/shoulders, legs/bicep, and back/tricep hyperthrophy I'm trying to balance myself more.but was wondering if you or anyone knew with the upper and mid back exercises pull ups ,pull downs and scapula pull ups is it better overhand grip with thumbs above or below (I understand above may sacrifice grip but would it be more efficient)? Anyone help I'd greatly appreciate it


    I kind of defer to Jeff Cavaliere when it comes to proper form. He is a credentialed out the ying yang and does good tutorials. Here are two of his videos on doing pull-ups. Neither really gets into thumb position but it does cover a bit. The second also does a little bit on lat pull down. Hope it helps.



  • sweetgrizzly7...

    Posts: 264

    Oct 29, 2020 9:45 AM GMT
    cliche_guevara said
    sweetgrizzly74 saidCurrently doing my own 2x3 splits a week chest/shoulders, legs/bicep, and back/tricep hyperthrophy I'm trying to balance myself more.but was wondering if you or anyone knew with the upper and mid back exercises pull ups ,pull downs and scapula pull ups is it better overhand grip with thumbs above or below (I understand above may sacrifice grip but would it be more efficient)? Anyone help I'd greatly appreciate it


    I kind of defer to Jeff Cavaliere when it comes to proper form. He is a credentialed out the ying yang and does good tutorials. Here are two of his videos on doing pull-ups. Neither really gets into thumb position but it does cover a bit. The second also does a little bit on lat pull down. Hope it helps.
    Thank you I'll take a look