Help w super-sets on a 3x a week advanced routine?-

[LANDSCAPE1]

Basically, Im trying to squeeze it all in on a M, W, F schedule... its looking more like 4-5 day though. Anybody got a good 3day routine, for these muscle groups worked together/to get it all in a hour-hour an half?

M. Chest/Back/Rear Delts/Traps

W. Arms/Shoulders

F. Legs/Abs

 

[hatefulONE]

Chest/Back
Legs/Abs
Shoulders/Arms

Can be done as a 3 day a week or a 6 day, using heavy one bodypart and light the other bodypart each day. Build your program around basic compound lifts if only doing 3 days a week, plenty of time to recover so hit it hard.

 

[LANDSCAPE1]

Chest/Back
Legs/Abs
Shoulders/Arms

Can be done as a 3 day a week or a 6 day, using heavy one bodypart and light the other bodypart each day. Build your program around basic compound lifts if only doing 3 days a week, plenty of time to recover so hit it hard.

It was late... I left out the above

 

[DADAWG]

solid gains can be made 3 days a week using push / pull / leg days
push= chest , tris , front and side delts
pull - back , bis , rear delts
legs = legs lol

 

[LANDSCAPE1]

solid gains can be made 3 days a week using push / pull / leg days
push= chest , tris , front and side delts
pull - back , bis , rear delts
legs = legs lol

This is what im doing now..... feels aight... trying to change it up

 

[DADAWG]

This is what im doing now..... feels aight... trying to change it up

what rep range are you running ? sometimes changing rep ranges or excercises puts the pop back in your workouts/gains.

 

[LANDSCAPE1]

what rep range are you running ? sometimes changing rep ranges or excercises puts the pop back in your workouts/gains.

Decided to throw a fourth day of training in there, as of today.... Basically been doing 3 sets of 10.....3 excercises....on lagging bodyparts 3 dropsets of 10/3 drops in weight/been kicking my ass. Soar for a week.// Dont care about strentgh/just rying to put on beef. I also feel throwing in lately a fourth set of regular excercises, helps alot. Been playing around with this for 90 days/probally bump to heavier weight/lower reps.
-Best

 

[hatefulONE]

You might even want to try a westside type 4 day split, maybe throw in some extra arms and few other things here and there for vanity sake, but when you are constantly hitting heavy weights you will pack on some solid mass then go back to a higher rep scheme and really blow up.

 

[LANDSCAPE1]

One last thing... you guys feel "size" gains better from drop-sets or hea 4-8 range better?... I know it sometimes depends on the person

 

[DADAWG]

One last thing... you guys feel "size" gains better from drop-sets or hea 4-8 range better?... I know it sometimes depends on the person

some of the biggest body builders trained heavy / powerlifter style. ronnie coleman even uses squat suits at times and he trains HEAVY. tom platz legs a re legendary , dorian yates was a heavy weight lifting machine.
go to a high end powerlifting contest and check out the quads and delts on those guys. IMO nothing adds mass like heavy compound excercises.

 

[RJ]

some of the biggest body builders trained heavy / powerlifter style. ronnie coleman even uses squat suits at times and he trains HEAVY. tom platz legs a re legendary , dorian yates was a heavy weight lifting machine.
go to a high end powerlifting contest and check out the quads and delts on those guys. IMO nothing adds mass like heavy compound excercises.

x2.

 

[DADAWG]

x2.

the muscle rags / magazines are in the money business and not the business of improving your body , so they write what people pay to see.people are lazy and they dont like heavy balls to the floor squats , they like one arm seated concentration curls and any concentration / isolation excercise the rags put out. the exception is that everyone loves to bench press but then again you do get to lay down to do it lol.

 

[roidedsurfbum]

the muscle rags / magazines are in the money business and not the business of improving your body , so they write what people pay to see.people are lazy and they dont like heavy balls to the floor squats , they like one arm seated concentration curls and any concentration / isolation excercise the rags put out. the exception is that everyone loves to bench press but then again you do get to lay down to do it lol.

x3 I completely agree with those two previous posts of yours DADAWG. With all your experience do you think you could do a thread on how to do the big 3 correctly? I see a lot of guys in the gym doing heavy compound exercises with very poor form and too much weight to boot.

It's a new year and I'd hate to hear of any fellow 'ologists getting injured. I'm still recovering from a bench-related problem myself.

 

[RJ]

x3 I completely agree with those two previous posts of yours DADAWG. With all your experience do you think you could do a thread on how to do the big 3 correctly? I see a lot of guys in the gym doing heavy compound exercises with very poor form and too much weight to boot.

It's a new year and I'd hate to hear of any fellow 'ologists getting injured. I'm still recovering from a bench-related problem myself.

roided, there are a million PLing sites out there that have a million vids like what you are referring to.

Best thing to do for yourself and others is tape yourself doing the three and then upload to Youtube, then post the links here and we can check out your form that way.

 

[RJ]

the muscle rags / magazines are in the money business and not the business of improving your body , so they write what people pay to see.people are lazy and they dont like heavy balls to the floor squats , they like one arm seated concentration curls and any concentration / isolation excercise the rags put out. the exception is that everyone loves to bench press but then again you do get to lay down to do it lol.

don't i know it. I still see guys at the gym walking around with mags opened up to the article of _______ doing quads and they are there for 2.5 hours doing that bullshit routine.

I know you know this cause you and Pinder helped me see the light years ago, but you'd be amazed at the people i suggest do John's routine in the deadlift thread and they say "fuck that... you're only doing like 8 sets on leg day!"

If they only knew.

 

[LANDSCAPE1]

what rep range are you running ? sometimes changing rep ranges or excercises puts the pop back in your workouts/gains.

some of the biggest body builders trained heavy / powerlifter style. ronnie coleman even uses squat suits at times and he trains HEAVY. tom platz legs a re legendary , dorian yates was a heavy weight lifting machine.
go to a high end powerlifting contest and check out the quads and delts on those guys. IMO nothing adds mass like heavy compound excercises.

x2.

Allright guys... Totally going for strengh/no more reps past 5. Im not being lazy, but is there a powerlifting routine that sticks out for you guys/or veriations?...

 

[RJ]

Allright guys... Totally going for strengh/no more reps past 5. Im not being lazy, but is there a powerlifting routine that sticks out for you guys/or veriations?...

remember. strength = size...not the other way around.

this is the routine i was referring to.

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

 

[hatefulONE]

Allright guys... Totally going for strengh/no more reps past 5. Im not being lazy, but is there a powerlifting routine that sticks out for you guys/or veriations?...

Westside barbell club, Louie Simmons and the conjugate method are a religion to those dudes. Plenty of variations on it too, Joe Defranco has a decent westside for skinny bastards routine.