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samirbk · 03-16-2009, 12:00 AM

hey guys, i've done the NROL Lifter 2 (skinny guy) program for a year minus the fat loss work outs at the end because i didn't need them. my gains were ok, probably 3kg lbm, nothing to brag about but i did look better and a little more solid. although my diet was no where near where it should be for someone who wants to bulk up, and nutrition is like, 80% of the equation even if you're really busting my ass in the weights room.

anyway i was thinking about going through the same thing this time round, (just finished break in) and thought of modifying the program a little bit (sticking to the same set/rep/rest scheme). Leg exercises are supersetted in hypertrophy for "deeper exhaustion", so why isn't this applicable to upper body? what i thought of doing was having two upper body days (one v & h push, the other v & h pull) and one lower body day. so a work out for upper body push might look like this:

Barbell bench press
Dip
Incline dumbbell press with palms facing
Military press
(maybe triceps assistance?)
and a twist (Russian twist or whatever)

upper body pull:

Mixed grip pull up
Barbell row
High pull
Two point dumbbell row with elbow out
(biceps assistance?)
Grip strength (eg bar holds, farmer's walk, plate pinching, etc)

The sets, reps and rest would depend on what program you were on. I know this is very bodybuilding-esque and I've studied sport science and have a very anti- bodybuilding approach to program design, but i'm interested in hearing what anyone else has to say about it since I am still using Ian King's six movements (and some arm work because I was getting some decent chest, entire back and lower body development, but no arms on these programs).

SOO Good? Bad? Why?

03-16-2009, 12:00 AM	#1 (permalink)
samirbk Member Join Date: Nov 2007 Location: sydney Posts: 33	hypertrophy and strength review hey guys, i've done the NROL Lifter 2 (skinny guy) program for a year minus the fat loss work outs at the end because i didn't need them. my gains were ok, probably 3kg lbm, nothing to brag about but i did look better and a little more solid. although my diet was no where near where it should be for someone who wants to bulk up, and nutrition is like, 80% of the equation even if you're really busting my ass in the weights room. anyway i was thinking about going through the same thing this time round, (just finished break in) and thought of modifying the program a little bit (sticking to the same set/rep/rest scheme). Leg exercises are supersetted in hypertrophy for "deeper exhaustion", so why isn't this applicable to upper body? what i thought of doing was having two upper body days (one v & h push, the other v & h pull) and one lower body day. so a work out for upper body push might look like this: Barbell bench press Dip Incline dumbbell press with palms facing Military press (maybe triceps assistance?) and a twist (Russian twist or whatever) upper body pull: Mixed grip pull up Barbell row High pull Two point dumbbell row with elbow out (biceps assistance?) Grip strength (eg bar holds, farmer's walk, plate pinching, etc) The sets, reps and rest would depend on what program you were on. I know this is very bodybuilding-esque and I've studied sport science and have a very anti- bodybuilding approach to program design, but i'm interested in hearing what anyone else has to say about it since I am still using Ian King's six movements (and some arm work because I was getting some decent chest, entire back and lower body development, but no arms on these programs). SOO Good? Bad? Why?