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Hey,

I have 3 quick questions about the Volume Cycle 2. The third one is the most important one. Please help me

1) I'm doing Cable Crossovers instead of Peck Deck, so after my Chest day both my biceps and triceps are "hurt". This is why I'd prefer to follow your recommendation from comment section on the blog:
M: Chest & Abs
T: Legs
W: Triceps & Biceps
T: Back
F: Shoulders
Quick question about this order: are there any drawbacks here compared to the one recommended in the book?

2) On Forearms day, should I preform Wrist Curls (where you recommended dumbbels instead of a barbell) or Reverse Wrist Curls? Or maybe it's best to do one set of each?

3) (The most important question) I'm very confused about the Back day. According to the Exercise Bank I can change Deadlifts for Bent Over Barbell Rows, but any of those for Decline Cable Pullovers, which you recommend instead of Bent Over Rows in the book. Also, doesn't hyperextensions target totally different muscles than Decline Cable Pullovers (which can be alternated according to the Exercise Bank)? My idea is to use Bent Over BB Rows instead of Deadlifts (I like those Rows!) and Decline Cable Pullovers (I love this one as well!) instead of Bent Over Rows... But I'm not sure if that's recommended, because I'm also accidentally changing the order from the standard routine outlined in the book (Rows were second). You also say Rows are great, but Cable Pullovers are better? This is what I understand from the page 73. And it's all about one exercise, so maybe it's not a good idea to use both of them (and only those two exercises) on my Back day? To make it simple: I don't want deadlifts on my back day, but I can do every other back exercise (with decline cable pullovers instead of pullover machine). Which two exercises would you recommend (including the exact order)?

Huge thanks in advance!


Edit: 4) I saw Marks recommendation on dips to finish on negative. Is it a good idea to finish every exercise like that? It would make sense for example on chest presses (I'm using smith machine so I can stop the weight few inches above my chest and don't hurt myself

Hey wojti

I like your attitude towards your weight regime and looking at it from different angles, cable cross-overs are absolutely fantastic for the chest but it sounds to me that you are making the exact same mistakes like most people in here ( AND I'M TALKING ABOUT FORM AND POSITION OF YOUR CABLES ) If your biceps and triceps are hurting (triceps are brought into play a little anyway ) but if both are hurting then your form and postion is incorrect and you are the perfect example of this! Either from the outset or from those last few reps your form is dipping which you are calling on these muscle groups and probably you are calling on your shoulders as well.

FIRSTLY: I THINK YOU ARE TRYING TO LIFT TOO MUCH WEIGHT AND
SECONDLY: YOU ARE PULLING YOU CROSS-OVERS
RECOMMENDATIONS: (1) DROP YOUR WEIGHT FOCUS 100% ON YOUR FORM, (2) HAVE YOUR CABLES SET SO THEY ARE IN LINE WITH YOUR (NIPS) (3) DON'T GRASP YOUR CABLE BAR, PLACE THEM SO THEY ARE RESTING AGAINST THE PALMS OF YOUR HANDS, (4) THIS IS THE MOST IMPORTANT 1, REALLY REALLY FOCUS ON PUSHING THE CABLES TOWARDS THE CENTRE OF YOUR CHEST AND A LITTLE BEYOND IF YOU CAN MANAGE IT, THIS IS WHERE THE CABLE CROSS-OVER IS AT ITS BEST FOR CHEST BECAUSE THE TENSION IS 100% SOLEY ON THE CHEST, IT'S UP TO YOU TO MAKE IT MOST BENEFICIAL TO YOURSELF SO I WILL SAY IT AGAIN, ( REALLY LEARN TO CONCENTRATE TO PUSH WITH YOUR PALMS, AND NOT PULL WITH YOUR GRIP) THIS IS WHERE A LOT OF PEOPLE MAKE THE MISTAKE IN WHICH THEY GRIP THE BARS AND PULL INSTEAD OF PUSH WHICH BRINGS IN BICEPS FOREARMS AND SHOULDERS AND DONT HAVE THE CABLE SET IN THE RIGHT POSITION SO IT IS VERY IMPORTANT TO REMEMBER THIS (5) A GOOD CANDENCE IS 2SEC POSITIVE, 1SEC PAUSE, 2SEC NEGATIVE

i would recommend:
chest & triceps
back
leg & abs ( THIS IS GIVING BETTER RECOVERY TIMES ON EACH MUSCLE GROUP )
shoulders
biceps &forearms
Do a set of each for your forearms of wrist curls and reverse wrist curls also BB revers curls are great as well

DEADLIFTS are the DADDY in my opinion but you could do those other excercises as well but don't be afraid to mix it up, some people like to train their lower back on leg days using deadlifts and train the rest of their back on back day this is another option for you so you could switch abs to back day.

Marks recommendations on edit 4?? the guys a genius in my honest opinion so ABSOLUTELY finish on negatives or superset dropsets you really want to get down into those last few deep muscle fibres to prompt the best growth, hope this helps you or anyone else who reads it
GOOD LUCK WOJTI

Thanks a lot LALA
I'm not sure about Deadlifts, because in my opinion they're one of those exercises where you can find alternative which will be 90% as useful while being 90% more safe. I prefer to avoid injuries, especially when it comes to my lordosis back - I also think it's very hard (or impossible) to achieve a good form on deadlifts, squats and incline crunches with lordosis. In that case, is Bent Over BB Row + Decline Cable Pullovers a good idea on back days?

Hey Wojti

I hear you with your back kid thats a bummer for you and absolutely bent over bb row is an excellent alternative and it does releive a lot more tension off the lower lumber because it wont be targeting the muscles too low down or even try close grip low pulley rows to hit the lower mid part of your back, i'v never done decline cable pullovers before so i really cant advise you on that one but if its a good alternative in your eyes then stick to it also, i did google it and it looks good and i might throw it into my next back day

If back is a problem try squatting with a hack machine or the smith to take away lower back tension, also i cant stress it enough to you to buy lifting hooks they are awesome for deadlift, rows pulldowns etc etc and can really help you concentrate on form in the likes of these excercises and because they are literally holding the weight for you deadlifts just might not be out the window for you if you indulge and if you have then good for you, and also why i suggested abs with legs is simply because you core is engaged the most here out of all you excercises days so abs is best to be worked this day, hope you can get some relief with your back problem and i love it that you aren't letting it stop you enjoying your training
GOOD LUCK