Cheers,
Ed

I add 2 times/week your jump rope workout and i do 2 sets mauntain climbers and 2 sets renegate rows witch 2 kg dumbells for my abs.

But rope jumping decrease my upper chest!!! :-/

Am going to dive in to your program however I do not have access to a dipping appartaus. I am guessing I should just subsitute dipping with with Bench presses but thought I would ask if you had any other recommendations.

Thanks

Last workout, I progressed! I started/ended with 15 X 155lbs Deadlifts, which is just over my bodyweight. I’m excited about that, but looking at the mirror, I’m noticing that the back of my legs are quite accentuated. In fact, they’re just as, if not, wider than my hips. My upper back is still prominent, but I need to build more muscle in the lats, to complete the V (I’m really skinny) At this point, it’s safe to say that my lower body strength/size greatly exceeds upper.

My question is, what changes do I need to make to account for this?

fyi, this is what I did last workout:

deadlift: see above
calf raise: 20 X 15lbs
standing barbell military press: 12 X 80lbs
chin up: 10 reps bodyweight
standing barbell military press: 11 X 80lbs
pull up: 7 reps bodweight
dips: 9 reps bodyweight
barbell curl: 8 X 45lbs
dips: 8 reps bodyweight
barbell curl: 7 X 45lbs
deadlift: see above

Also practice “abdominal bracing.” This protects the spine. You do it by inhaling a small amount of air in the stomach and then bracing the stomach like for a punch.

The proper deadlift technique is to have the lower back in the “arch position” and the stomach braced.

So instead of deadlift, practice these two techniques at home. Also try renegade rows:”http://relativestrengthadvantage.com/renegade-rows-how-to-get-ridiculously-hard-abs/” This will teach you how to brace the abs.

Thanks again for the workout, have been doing it for about a month now and am still seeing gains every time and enjoying it. The best part is progressing with my dips, now I can almost do them with weights — at the start I couldn’t do 5 without feeling like my chest was going to explode!

I’ve got another question:

Everything is going well except for the deadlifts, in fact I’ve started skipping them. Part of the reason i stopped lifting two years ago was a back injury, and right now deadlifts just don’t seem right anymore. I tried straight leg, and even sumo grip but I don’t know the technique well enough or have confidence that I won’t injure my back again. It sucks to have a let down at the end of each workout each time so I just started skipping them. But I used to love deadlifts, this is so disappointing. Is there something else that I can do instead? Perhaps Farmer’s Walks?

Sean

For the obliques, try the renegade rows (they are also part of visual impact). but really, as your whole body gets stronger, you will even out,

I know the Russian dance. These guys are incredible.

yeah man those pistols look crazy. I want to learn them so that I can do that Russian dance. you know those squat kicks? crazy….

- yeah 2 deads, start/end.
-pistols are excellent. Watch your form. Focus on pushing through the heel and sitting back.
- deads will just add strength to the back of the leg and the lower back. My guess is you might not be very strong there.
- squats are first not because of a boost, but just because it is a tough set, more difficult than the other exercises.
- this workout is best for complete novices bvecause you gain strength on the major moves 3x per week. visual Impact phase 1 is strictly mass building. It works best after a workout such as this.

Basically a newbie would do well to do a full body workout until it stops giving results every single workout. So then you do a split like in visual impact phase 1. Then, after several months you do some lower reps like in phase 2, etc.

my other question is what’s the difference between this workout and phase 1 of Visual Impact.

thanks Yavor…..