neen some ideas
- Thread starter duey
- Start date
AngryMuscles
New member
mon: legs
wed: chest
thurs:back
though would prefer friday for back so that u have 3 days (72 hours) of rest after legs since your back is already fried from squatting/sldl/snatches/pullthrus and other miscellaenous works.
i really don't have a strict routine right now. i jiggle my reps/sets/weight around to my likings and recovery since i have a suckage of a recovery.
i would suggest going to the page 6 of "does deadlift thicken waist" thread.
wed: chest
thurs:back
though would prefer friday for back so that u have 3 days (72 hours) of rest after legs since your back is already fried from squatting/sldl/snatches/pullthrus and other miscellaenous works.
i really don't have a strict routine right now. i jiggle my reps/sets/weight around to my likings and recovery since i have a suckage of a recovery.
i would suggest going to the page 6 of "does deadlift thicken waist" thread.
gayasstexan
CONVO LOUNGE ASSASSIN
whats your current routine?duey said:
duey
awesome!!
swoleasstexan said:
right now im doing this
10 reps,3 to 4 different things for each body part, with 4 sets
mon, chest, legs
wed, arms
thurs, back and shoulders
abs all three days,
i dont feel like this routine is doing me much good,
what about hitting more body parts on nights with more intensity or something.
gayasstexan
CONVO LOUNGE ASSASSIN
Yeah 3 days is tough to fit it all in i guess if i only had 3 days id go mon.legs and bis.wed.chest and tris thurs back and shoulders traps.i would lower my reps to no more than 8 if your wanting to bulk
Soul Rebel
WEAK
A 3-day split is optimal if you don't have the best recovery and if you are discipline enough to do heavy, compound exercises. You can still do accessory exercises, but do them after your main lift (bench, dead, squat, etc.) and not in excess. Assuming you have average genetics and/or you're new to lifting, you're probably overtraining with your current routine. The hardest thing for me to do was to stop lifting 5 days a week, but my numbers shot up and I was growing once again. Good luck.
SCHOOMONEY
Bible salesman.
Just Stick With The Back/bis, Chest Tris, Legs. I Would Trhrow Quads In With The Chest/tris And Hams With The Back/bis. It Is Nice Doing This Cut Because Of All The Unique Exercies You Can Do. Im Switching My Workout Tomorrow With A Plan Similar To This One. Can't Wait!!!!! Good Luck Man.
heres a basic strength routine thats been posted for a while:
Here’s a generic routine that is a good starting point. This is a mass/strength building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size/strength. This does not 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 cardio on the days off to fit your needs.
Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
posterior core movement 2 x 10-20reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20
Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps
Every one of these movements is a mass/strength building exercise or an assistance movement to incease the core movements. 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 the other way around.
Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.
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.
posterior core movements include:
good morning variations
reverse hypers
45° hypers
hyper extensions
sldl
romanian deads
dimel deads
glute hjam raise
pull thrus
the list goes on
Here’s a generic routine that is a good starting point. This is a mass/strength building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size/strength. This does not 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 cardio on the days off to fit your needs.
Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
hips 1 x 20-25 reps
posterior core movement 2 x 10-20reps
Calves (your choice of exercise if you like) 2 x 10
heavy abs 2 x 20
Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
heavy abs 2 x 20reps
Every one of these movements is a mass/strength building exercise or an assistance movement to incease the core movements. 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 the other way around.
Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.
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.
posterior core movements include:
good morning variations
reverse hypers
45° hypers
hyper extensions
sldl
romanian deads
dimel deads
glute hjam raise
pull thrus
the list goes on
Soul Rebel
WEAK
PB, I know this has been rehashed to death, but in your opinion, what are the benefits from doing forced reps? Is it mainly a method to familiarize yourself with the upcoming, unfamiliar weight?
obviosly taking your body to the limit will yield more results. once you reach the point of overtraining back off for a week or so then hit it again. dc uses this in his routines as well cept he implements it with rest/pause.
bear in mind i said near failure or forced reps.
you wanna make big gains? you gotta work for it. this style of training aint for everyone. takes a few loose screws and a lot of heart.
bear in mind i said near failure or forced reps.
you wanna make big gains? you gotta work for it. this style of training aint for everyone. takes a few loose screws and a lot of heart.
hmlacrosse
need to graduate college
pullinbig said:
good shit pb, how are the lifts going for you? Haven't been able to travel over to that log in a coon's age
hmlacrosse
need to graduate college
gl
thurstonKG
Brick Johnson, Intern
your abs are muscles also..
i feel 3 times a week is way overtraining them.
I've seen ppl do them everyday and when they finally show they have a nice lump over them...hernia..
hit them once a week and during the week ..tighten them like every morning you wake up..you'll start to see a difference soon enough
i feel 3 times a week is way overtraining them.
I've seen ppl do them everyday and when they finally show they have a nice lump over them...hernia..
hit them once a week and during the week ..tighten them like every morning you wake up..you'll start to see a difference soon enough
hmlacrosse
need to graduate college
pullinbig said:
eh, alright, lost a lot of weight/fat in the last 3 months but i'm happy, just started my #2, yesterday was week 2 and i'm really stoked about it, what is the competition, what will you be competing in...how are ur lifts?
