bodybuilding routine?

[Deep South Chris]

i searched and couldnt really find any routines...im interested in bodybuilding over power lifting, and im looking for some direction...i do all the important core lifts plus isolations. right now i basically do a 5 day split like this:

mon - chest
tues - back
wed - tris
thurs - legs
fri - bi's and shoulders

its worked pretty good for me, but its been that way for sometime and think its time to change it up and gear it towards what im going for. any advice or suggestions is greatly appreciated

oh and on a side note: diet is in check, cause i know someone will ask

 

[ssmla123]

I like to put chest and shoulders on the same day. I also do a lot of compound movements though, so it may not be important for you. Other than that just make sure you alternate lifts and your routine will be good. If you hit a plateau, put arms in one day so its a 4 day split so you can work each part more than once a week for a while.

 

[Starkraven]

try 3 days a week. this is from pullinbig and i made some variations for myself but its a good routine anyway:

Here’s a generic one that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. 3 days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does no include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.


Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 (pick two of these pressing movements)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

 

[blackbeard]

i searched and couldnt really find any routines...im interested in bodybuilding over power lifting, and im looking for some direction...i do all the important core lifts plus isolations. right now i basically do a 5 day split like this:

mon - chest
tues - back
wed - tris
thurs - legs
fri - bi's and shoulders

its worked pretty good for me, but its been that way for sometime and think its time to change it up and gear it towards what im going for. any advice or suggestions is greatly appreciated

oh and on a side note: diet is in check, cause i know someone will ask

just want you to know you can get bigger by powerlifting..WSB uses 3 methods and one of them is geared towrds hypertrophy..anyway im not here to force you i think your best bet is a DC routine..check the DC sticky above

 

[Deep South Chris]

i appreciate it BB, i know you can deffinatly grow from PL, but will i get the shape and deffinition i want as well? i will most likely end up continuing my style but just change all my lifts up and switch days around.....including squats on monday...from what i heard its better after the weekend...any input on that?

 

[Insane_Man]

For size, hands down Hypertrophy Specific Training is the best that I've tried.

www.hsnhst.com

 

[blackbeard]

i appreciate it BB, i know you can deffinatly grow from PL, but will i get the shape and deffinition i want as well? i will most likely end up continuing my style but just change all my lifts up and switch days around.....including squats on monday...from what i heard its better after the weekend...any input on that?

you have to remember that top level powerlifters need the extra cals/water for training..having a six pack is not a priority..the goal is to continually get stronger and stronger and that is done by eating your way up the ladder...
is it possible for someone to be lean and strong yes look at chuck v travis mash..

but either way i think PB's rotine or a DC routine would be your best bet..remember diet is going to determine whether or not you put on fat not your training

 

[blackbeard]

heres a guy Mike Ruggiera from WSB now im not criticing him but tel me hes not jacked?

http://asp.elitefts.com/images/upload/qa/Jacked Up.jpg