No More Pressing movements!

[buildinthaskinnys]

Ok, So I was pondering a different training routine, and I have come up with a certain drop-set and negative only plan, but I have decided since I train alone (yeh, with nobody else) that I will do nothing but laterals for shoulders, flys for chest, extentions and curls only for thighs, essentially the only pressing movement I will do, will be for my calves. What do you guys and gals think of this?

[drdnj]

No offense bro.....that is useless if you want to grow!

[Adonis13]

you will get blood into the muscle, but you will not shock the muscle enough to create hypertrophy. if u got no spot and ur that worried use a smith machine

[SARGE]

No offense bro.....that is useless if you want to grow!

Ya,i agree if it was that easy eveyone would be doing it.
If you train at home purchase a power rack,theres lots of good used equipment out there

[O-Train]

To be honest, I don't think it's a good idea. You could probably make it work but it won't be as effective. Post up what the routine will look like and what exercises you plan on using. You should be able to get some good feedback. I think even higher rep dumbell work with more compound motions would be preferable. What about rows, deadlifts etc.

[phatkid77]

laterals for the shoulders are great, i did them, no shoulder pain, gr8 roundness added...i would scrap the idea for chest however, and if can squat to those...but shoulders...leter rock

phats

[buildinthaskinnys]

Ok, i figured it out, along with calf raises, I will do bar dips for my tri's chest and front delts, in this fashion I should be able to do my negatives safely and easily, and i believe I will subsitute the thigh extentions for sissy squats again for the reasons above.

This is my rep/set scheme so far.

2-3 warmup sets

Then set one 12-14 reps to failure
Then two drop set following, shooting for 8-3 reps.

I will lower the weight quickly but controlled, focusing more on the concentric.

rest 45-60 seconds (basically enough time to set up the weights)

Then I will do a eccentric deload where I will lower aproximately 130%-150% of my maximum concentric,then drop the weight, lower again, drop the weight and lower again.

until essentially I can not lift or lower any real amount for a period of time.

I havent hit upon the frequency, or split for that matter but leaning to a
three on two off.

sounds like overtraining, but im crazy enough to try anything, for the record I have already did arms like this a few days ago, I thought I would be extremely sore afterwards but amazingly no, but holy shit what a workout! I was done in about 6 mins but I felt like i worked out for an hour!

[buildinthaskinnys]

Come to think of it I think I will do flys only for chest.

Thanks for everyones input though.

[Drummer]

not going to be effective.

[buildinthaskinnys]

I know, I know, because Im not gonna "shock" the muscle:ji

[Adonis13]

its like saying your only going to do reverse flys for Delts

[Drummer]

I know, I know, because Im not gonna "shock" the muscle:ji

was this serious or sarcasm? with the guy stroking after your sentence, it seems like sarcasm. If so , why even ask at all if you already think your right? Go ahead and try it. If im wrong, sry in advance (not about the routine, i know that will be weak. I mean about the sarcasm)

~D~

[IronRobi]

If you are dead set on doing negatives only with no training partner, try this:

Use a machine in the gym for pressing movements. Set your weight to approx half of your 1RM. Using both hands, push the weight forward. Take 1 hand off the machine and do your negative rep 1 hand at a time. You can also do chins by standing on a bench so you're in the top position, step off the bench and lower yourself down. Get back on the bench and repeat.

My final thoughts on all of this, negative training can be effective to break through a plateau, but should not be used as your primary source of training. It is also much easier and safer to do this with a training partner.

[Mr.Meat]

Sounds like you need some "Dogg Crap"!!!!

[buildinthaskinnys]

If you are dead set on doing negatives only with no training partner, try this:

Use a machine in the gym for pressing movements. Set your weight to approx half of your 1RM. Using both hands, push the weight forward. Take 1 hand off the machine and do your negative rep 1 hand at a time. You can also do chins by standing on a bench so you're in the top position, step off the bench and lower yourself down. Get back on the bench and repeat.

My final thoughts on all of this, negative training can be effective to break through a plateau, but should not be used as your primary source of training. It is also much easier and safer to do this with a training partner.

Thanks, this is the kind of response I was looking for not the usual "that wont work", or "thats kind of weak" , you see im looking for input, on pros/cons, if anyone is going to say that wont work back this up with anything! I would like to hear it.

[sdonnell]

Maybe it would work, but only doing negative is half of a full movement....sounds boring and VERY slow,to reset yourself for every rep?