<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don`t wanna do weighted chinups and weighted dips, because i don`t like to tie my self to weights. </div>
Pity, those two are incredibly profitable, tying yourself to weights is not unsafe at all if done correctly (leather belt + Chain + weights + clamps).
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thats why im doing bench press and Cable Pulldowns with wide holding. I hope it`s a good replacement.</div>
Secondly while bench is good, weighted dips are superior because you end up moving more weight (bodyweight + extra hanging)
So the best is to mix the two or alternate them.
Wide grip pull downs is definetly inferior to weighted reverse close grip chinups because:
1 - Arms brought together overhead provide a better stretch on your lats
2 - Then as above if you use weights attached (and you can) you lift much more than if you did a pulldown, although yes the pulldown has its benefits, just does not compare.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">And i dont know if i should replace the Reverse Flyes with the Seated Dummbell Press, because i want to hit my Rear Deltoid. </div>
No, not replace but rather superset them, on the other hand a good bent over row or the T-bar row, hits those rear delts good and solid.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">And when you say Lying D/B Extensions + Incline curls,do you mean to a super set? </div>
Exactly!
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">About the squating and deadlifting, i just do it the way the coach in the gym tells me to do, Im not taking examples from videos on the internet.</div>
I am glad, but you can trust the ex-rx site, we all use it frequently and many of us are involved in power lifting, we are just being honest when we say the site you first showed is teaching people the wrong way of doing things.
For instance with squats, if you want to do half squats, rather use a box which you'll sit on with each rep and brings you to at least 90 degrees or lower, this is more benefitial to your knees, doing squats 1/2 way and reversing motion as it is hown in that site is a good way of screwing up your knees.
Needless to say, most of us have found the full squats to be the most benefitial to both the knees and for growth.
Thus my recommendations.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">And by the way, by clustering i see a little bit better results then the 1*15 2*10 3*5 s</div>
Have it your way, dude, but I'd add that clustering should only be used in the 5's when you can't meet the required number of reps, not during 15's (there because of lactic acid flushing) or during 10's (range that starts producing more growth).
5's - more a power/strength phase, but it ends up producing serious growth due to the load involved, at this point using clutering becomes highly beneficial
.
Avi...not to be cumbersome, but it sopunds to me like you need a little refreshing on HST principles, have you read the FAQ e-book? Or even the Charles Ridgely Minor principles e-book, it might give better insight.
