Do you guys think this routine is to much?

[o3clipsegts]

Hey guys, I just want to get some opinions on the bulking routine iv been doing. Do you think its to much? Because lately I'v been feeling like i might be over training. Thanks

Monday
Chest
Incline Dumbbell Press 5 6,6,8,8,10
Bench Press 4 6,8,8,10
Pec-Deck Flye 3 10,10,10
Decline Dumbbell Flye 3 10,10,10
Weighted Dip 2 10,10

Tuesday Back
Bent-Over Barbell Row 5 6,6,8,8,10
Deadlift 4 6,8,8,10
Wide-Grip Pulldown 3 10,10,10
Seated Cable Row 3 10,10,10
Pull-Up 2 to failure

Wednesday Off

Thursday
Shoulders
Seated Overhead Press 5 6,6,8,8,10
Wide-Grip Upright Row 4 6,8,8,10
Dumbbell Shrugs 5 8,8,10,10,12
Dumbbell Lateral Raise 3 10,10,10
Incline Bent-Over
Dumbbell Lateral Raise 3 10,10,10
Alternating Dumbbell
Front Raise 2 10,10

Friday
Legs
Barbell Squat 5 6,6,8,8,10
Leg Press 4 6,8,8,10
Hack Squat 3 10,10,10
Lying Leg Curl 3 10,10,10
Leg Extension 2 10,10
Standing Calf Raise 3 12,12,15
Seated Calf Raise 3 12,12,15

Saturday
Arms
Standing Barbell Curl 5 6,6,8,8,10
EZ-Bar Preacher Curl 4 6,8,8,10
Incline Alternating
Dumbbell Curl 3 10,10,10
Close-Grip Bench Press 5 6,6,8,8,10
Lying Triceps Extension
(Skull Crushers) 4 6,8,8,10
Straight-Bar
Cable Pressdown 3 10,10,10
EZ-Bar Reverse Curl 3 12,12,12
Barbell Wrist Curl 3 12,12,12

Sunday Off

 

[walker11]

IMO you could drop a couple of exercises on arms and shoulder day. it also looks like you are doing a lot of sets, have you ever thought of only doing one or two working sets to or near fatigue in a specific rep range? also, and i'm not criticizing just asking, why are your reps increasing with every set? are you dropping your weight or pushing for a few more reps with the same weight?

 

[glubgawd]

Your arm day has more volume than my entire weeks worth of lifting (3x a week).....wanna compare arm size?

lol just fucking with you man.

Seriously though, that seems like way too much volume imo. I don't know anyone who lifts with that kinda volume.

I doubt you'll see any real gains with that routine. You might see some before you burn out (and then lose them all), but your CNS is gonna hate you.

 

[Teutonic]

x2 ^^^ Jeeeez. I m in and ouit of the gym in 1..repeat one..hour. Unless some goddess like BB or Mrs. P needs a spot...needs a spot.

 

[o3clipsegts]

Your arm day has more volume than my entire weeks worth of lifting (3x a week).....wanna compare arm size?

lol just fucking with you man.

Seriously though, that seems like way too much volume imo. I don't know anyone who lifts with that kinda volume.

I doubt you'll see any real gains with that routine. You might see some before you burn out (and then lose them all), but your CNS is gonna hate you.

I have been thinking about trying a 3 day/week routine. If you don't mind me asking what does yours consist of? And to Walker11 yes I drop the weight and reps increase.

 

[nate212]

I would cut everything at least in half, half the exercises and half the sets.

 

[glubgawd]

I have been thinking about trying a 3 day/week routine. If you don't mind me asking what does yours consist of? And to Walker11 yes I drop the weight and reps increase.

Here's mine. When I say 5x5, the first 2 sets are warm ups. Then I do 3x5 at the same weight. So for example, bench will look like this:

1x5x135
1x5x315
3x5x515

Also, I keep intensity high. The amount of break I need between the first and second warmup set is how long I take between ALL sets.


Monday:
Squat 5x5 (medium)
Row 5x5
Bench 5x5
Farmers Walk

Wednesday
Squat 4x5 (light)
Deadlift 4x5
Overhead Press 5x5
Dips 3x5
Hang Clean 3x5

Friday
Squat 5x5 (heavy)
Row 5x5
Bench 5x5
Power Clean 3x5
Pull Ups 3x5

And that's my "high volume" routine. During the season it changes. It's all about lifting HEAVY. I'm in and out in about 45mins except for Monday. Only reason that takes longer is cuz I gotta head out to the field and have the coaches set up my farmer's walk obstacle course.

 

[walker11]

to Walker11 yes I drop the weight and reps increase.

i've never really seen anyone start with a higher weight then drop down for the next set(s) unless you failed to reach your rep range. not trying to bash you but that concept doesn't make much sense to me unless it's a drop set or you're missing weights/reps, but each to his own.
i also like what glubgawd is saying and that looks like a great routine. but, and correct me if if i'm wrong, that seems to be a strong man routine and not realy geared towards bulking/hypertrophy. IMO a 3-4 day upper/lower body split with 1-2 exercises per muscle group would be more beneficial for the OPs goal.

 

[glubgawd]

i've never really seen anyone start with a higher weight then drop down for the next set(s) unless you failed to reach your rep range. not trying to bash you but that concept doesn't make much sense to me unless it's a drop set or you're missing weights/reps, but each to his own.
i also like what glubgawd is saying and that looks like a great routine. but, and correct me if if i'm wrong, that seems to be a strong man routine and not realy geared towards bulking/hypertrophy. IMO a 3-4 day upper/lower body split with 1-2 exercises per muscle group would be more beneficial for the OPs goal.

I actually don't believe in a difference between the two. Imo a strong muscle is a big muscle.

I've seen plenty of people blow up on routines like that (myself included). It's just about committing to it for a few months and lifting as heavy as possible. You'll see muscle gains.

 

[RJ]

Listen to glub, you guys read wayyyyyyy too many Flex magazines. Getting big is about getting strong, not the other way around. You must get stronger to get bigger. You ever seen a small PLer? Unless they just started in the game, i bet you haven't. Yes, some may carry fat weight, but they are big and strong.

High volume works for some, but they aren't getting stronger every year with any major improvement by doing a million sets. Certainly not doing any good doing drop sets like this.

here is a perfect routine, I'm actually doingt it now. usually do it once a year. if you can't grow on this, you can't grow. Pinder is a good friend who used to post here and i attribute all my success in this game initially because of him giving me this routine.

http://www.steroidology.com/forum/547098-post126.html

And just to have something to think about, here's a little something i saw today as a matter of fact from one of my fav websites:

Strong isnt just about numbers. It isnt about records or medals. It isnt about stacking plate after plate onto a bar. It isnt about impressing the average gym goer. It isnt about being asked how many sets youve got left and replying with, "Oh, Im just warming up right now."


Strong is about stepping to the bar every week. Its warming the cold steel throughout the workout. Its gritty. Its daring. When your body says, "Quit just quit make the pain stop, you say, "Itd be too easy to quit."


Strong is the build-up. Its chalk slowly floating through the air, a haze through the sunlight. Its about the panicky anticipation of struggle. Its the uncomfortable unknown. Its the adrenal release, the goose bumps. Its the decision to attack instead of flee.


Strong is focusing rage into steel. Strong is the deafening moment occurring during a maximal strain, an all-out effort. Its the audacity to keep pushing when gravity says no. Its ignoring the world closing on your senses. Its the commitment to finish.


Strong is elation. Its the release. Its victory. It;s the feeling of staggering away from the bar, knowing that you gave everything. Its the panting breath and the self-assurance. Its knowing that you tried and never once thought about failing.


Strong is doing this every week, every month, every year.

 

[walker11]

I actually don't believe in a difference between the two. Imo a strong muscle is a big muscle.

I've seen plenty of people blow up on routines like that (myself included). It's just about committing to it for a few months and lifting as heavy as possible. You'll see muscle gains.

very true. when i switched to a westside template i gained a lot of solid weight pretty fast, but it wasn't what i call "pretty muscle" (big biceps and boulder shoulders).

 

[Die$eL~Man]

pros dont even lift that much

 

[o3clipsegts]

Thanks for all the great advice guys. I have been really stuck lately. Iv tried a few different routines in the past few months to try and break through this, but nothing is working. I mean my strength is still going up somewhat but I feel like I havent gained any size in a year. Im really thinking about giving a 5X5 a shot. It just never seemed like enough volume to me...

 

[o3clipsegts]

This routine was probably the one that has given me the best gains over the past year.
Monday Chest
Exercise Sets Reps
Bench Press - Power 4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 2 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40

Tuesday Quads and Hamstrings
Quads
Exercise Sets Reps
Squat - Power 4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 2 40
Hamstrings
Exercise Sets Reps
Romanian Deadlift - Power 2-4 3 to 5
Romanian Deadlift or Leg Curl - Muscle 2-3 6 to 12
Leg Curl - Burn 1 40

Thursday Shoulders and Triceps
Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2-3 6 to 12
Dumbbell Lateral Raise - Burn 2 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
EZ Bar Skullcrusher - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40

Friday Back, Calves and Abs
Back
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Barbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 2 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 10 to 15
45 Degree Calf Raise - Burn 2 40

 

[Warren916]

You need to increase your rep range man.

A very common thing iv been seeing is ppl doing 5x5.

We arent power lifters!!! We are bodybuilders!!!

Doing only 5 reps of an exercise isnt going to do sh*t for making the muscle grow.

All i see is a max of 10, 10, 10, and 10...

Keep your heavy sets in at 7-8 reps OF COURSE, to activate deep tissue muscle...BUT..

Dont be afraid to incorporate reps of 15-20!! And yes, you will need to lower your weight!!

You will see a difference.

Key thing you must remember.

INSTEAD OF USING YOUR MUSCLE TO WORK THE WEIGHT, USE THE WEIGHT TO WORK YOUR MUSCLE.
THERE IS A FUNDAMENTAL DIFFERENCE BETWEEN THE TWO.

 

[glubgawd]

You need to increase your rep range man.

A very common thing iv been seeing is ppl doing 5x5.

We arent power lifters!!! We are bodybuilders!!!

Doing only 5 reps of an exercise isnt going to do sh*t for making the muscle grow.

All i see is a max of 10, 10, 10, and 10...

Keep your heavy sets of 7-8. But....

Dont be afraid to incorporate reps of 15-20!! And yes, you will need to lower your weight!!

You will see a difference.

No offense bro, but where did you read that bullshit from?

Take a look at my workout up top. You won't see me doing any isolation work and NOTHING over 5 reps (that's my high volume - when I do low volume I stick to 1-3 reps).

Name a muscle and I promise mine is WAY bigger than yours and stronger too.

I'm not sure where all you scrawny kids got this idea that you can't build muscle unless you do high reps.

 

[RJ]

You need to increase your rep range man.

A very common thing iv been seeing is ppl doing 5x5.

We arent power lifters!!! We are bodybuilders!!!

Doing only 5 reps of an exercise isnt going to do sh*t for making the muscle grow.

All i see is a max of 10, 10, 10, and 10...

Keep your heavy sets in at 7-8 reps OF COURSE, to activate deep tissue muscle...BUT..

Dont be afraid to incorporate reps of 15-20!! And yes, you will need to lower your weight!!

You will see a difference.

Key thing you must remember.

INSTEAD OF USING YOUR MUSCLE TO WORK THE WEIGHT, USE THE WEIGHT TO WORK YOUR MUSCLE.
THERE IS A FUNDAMENTAL DIFFERENCE BETWEEN THE TWO.

yet again, some retard reading a flex magazine and believing everything it says.

Please refrain from posting stupid shit like this when obviously you have no fucking clue what you are talking about.

I bet a can show you 100 guys who lift low volume that are wayy fucking bigger than any of you twerps lifting 15-20 reps with light weight.

Strength = big. Period.

 

[Warren916]

No offense bro, but where did you read that bullshit from?

Take a look at my workout up top. You won't see me doing any isolation work and NOTHING over 5 reps (that's my high volume - when I do low volume I stick to 1-3 reps).

Name a muscle and I promise mine is WAY bigger than yours and stronger too.

I'm not sure where all you scrawny kids got this idea that you can't build muscle unless you do high reps.

But the fact is im completely natural...

Anyway, iv gained TONS of mass with that routine...natural

Never took the advice of "Flex" magazine.

And always worked on instinct and pump.

Try it some time, you may gain more than you ever thought possible...

Everyone's body is different, next time ill make sure to add in my suggestions "WHAT WORKED FOR ME".
That way no one has anything to cry/bitch about.

 

[Warren916]

yet again, some retard reading a flex magazine and believing everything it says.

Please refrain from posting stupid shit like this when obviously you have no fucking clue what you are talking about.

I bet a can show you 100 guys who lift low volume that are wayy fucking bigger than any of you twerps lifting 15-20 reps with light weight.

Strength = big. Period.

WHAT WORKS GREAT FOR ME.....and for many others im sure.

Its important to have heavy lifting compound movements in your exercises.

LIKE I POSTED ABOVE.

I JUST BELIEVE its also equally important to ALSO INCORPORATE higher rep/lower weight "pump" sets in there too.

 

[Warren916]

Name a muscle and I promise mine is WAY bigger than yours and stronger too.

LOL sad...