What is your training routine?

anewguy

anewguy

Movin' On Up!
Hey everyone,

I know this may not be the appropriate forum, so I apologize... I would just like to see a response before Christmas lol.

So I am becoming slightly unhappy with my training routine. ID like to see what a few of you fellas have been doing and how it's working for ya... Please post your stats, approx calories per day, splits, days on/off, one body part or two, etc.

Sorry for being so meticulous but I just think it'd be good for me and several others to see how we are all training. We focus so much on aas and diet ya know? Thanks...
 
5 days a week, weekends off

chest- (Mon), bi and tri's (tues), shoulders (wed), legs (thurs), Back ( Fri)
add in 10 min of cardio ( bike) ed after an hour of a good pump :)
 
Day 1- Chest/bis
Day 2- Shoulders/Tris
Day 3- Legs
Day 4- Off
Day 5- Back
Day 6-#1
Day 7- Off

Alternating abs/calves EOD and 30-45 mins cardio 3x a week.
 
Thursday: Bis & Tris. ABS instead of cardio
Friday: Shoulders
Saturday: Legs
Sunday: Off
Monday: Back&Bi w/ ABS (only 1 exercise for bis)
Tuesday: Chest
Wednesday: Off
 
Monday:Chest/Triceps
Tuesday:All legs/core
Wednesday:Rest
Thursday:Back/Biceps
Friday:Shoulders/calfs/core
Saturday:Rest
Sunday:Rest.
Try to mix up exercises every session each week, incorporating supper sets etc and trying out new exercises. Always start with bodyweight exercises.

Average day's eat:
8 am 1cup oatmeal 8 egg whites 2 bananas
11 am 2 tins of tuna on wholewheat bread x2 handful of almonds
2 pm PWO shake with oats semi skimmed milk 2 bananas whacked in a blender tblespoon olive oil.
5 pm 250g plain chicken breast handful of brocolli and new potatoes
8 pm 250g plain chicken breast handful of brocolli and new potatoes
11 pm 8 oz rump steak with brown rice and some cottage cheese.

I eat fruit throughout the day and only drink water. once a week I might have a sprite zero but very rarely.
 
Last edited:
sniper8988 said:
Day 1- Chest/bis
Day 2- Shoulders/Tris
Day 3- Legs
Day 4- Off
Day 5- Back
Day 6-#1
Day 7- Off

Alternating abs/calves EOD and 30-45 mins cardio 3x a week.
Click to expand...
you work chest and bi's twice in 1 week? don't you feel thats a bit overkill? I would use day 6 as rest. also your working your tri's 2 days in arow with chest and shoulders and biceps 2 days in a row with chest/bi's and back. Just my input ;)
 
MrMitcheyBoy said:
Really......... I suppose I can see the potential but won't your muscles just get used to that routine then you'll stop gains? I'm always open to new ideas
Click to expand...
I respond well to it. Others may not, but you'll never know until you try. There are always things you can tweak here and there as you go along.

That's the beauty of this all. The subjectivity of training
 
Last edited:
MN87 said:
Every lift every 3 days. Natty or geared. Works great.
Click to expand...

^ ^ sounds like a powerlifter to me! atta boy. it can be time consuming but we bench press then and hit every muscle group of the upper body on mondays, deadlift and hit quads and calves on wednesday, squat and then hit glutes and hams on saturday. we usually switch around the routine about every eight weeks though.
 
I alternate these three every month or so...

day 1: chest
day 2: legs
day 3: rest
day 4: back
day 5: shoulders
day 6: bi's/tri's
day 7: off

or

day 1: chest/shoulders
day 2: legs
day 3: rest
day 4: back
day 5: tri's/bi's
day 6: rest
day 7: rest

or

day 1: chest/shoulders/tri's
day 2: legs
day 3: back/bi's
train eod for this one
 
Really surprised that no one is using any proven, well known routines. Kind of funny how most guys that use gear are convinced that they can design their own routines when natural athletes/trainees will always opt for a well proven routine. I suspect a lot of guys that use gear wouldn't make gains without it.

GVT and HST are my two favorites.

GVT (German Volume Training) is simple but brutally hard and you are sore for 3 or 4 days after your workout while off the gear. And I mean SORE. The type of sore that makes you limp for days after leg day. Really amazing for inducing hypertrophy. I normally do chest/tris on day 1, back/bis day 2, day 3 off, legs and shoulders day 4, day 5 off then repeat. Alot of guys go with a 7 day split instead of 5 though because it's so fucking hard. You can also do chest/back on day 1 and arms/shoulders on day 2.

HST (Hypertrophy Specific Training) is crazy technical and requires some planning for finding your maxes as well as strategic deconditioning. You work your whole body every other day, with days of inbetween, then take two days off for the weekend. The awesome thing about HST (other than the hypertrophy) is the bonus strength you get as well as the bonus cardio from doing your whole body at the same time. You need to know your maxes though in order to work towards those as goals at the ends of certain weeks. Really amazing routine, especially when you're on gear.
 
live_evil said:
Really surprised that no one is using any proven, well known routines. Kind of funny how most guys that use gear are convinced that they can design their own routines when natural athletes/trainees will always opt for a well proven routine. I suspect a lot of guys that use gear wouldn't make gains without it.

GVT and HST are my two favorites.

GVT (German Volume Training) is simple but brutally hard and you are sore for 3 or 4 days after your workout while off the gear. And I mean SORE. The type of sore that makes you limp for days after leg day. Really amazing for inducing hypertrophy. I normally do chest/tris on day 1, back/bis day 2, day 3 off, legs and shoulders day 4, day 5 off then repeat. Alot of guys go with a 7 day split instead of 5 though because it's so fucking hard. You can also do chest/back on day 1 and arms/shoulders on day 2.

HST (Hypertrophy Specific Training) is crazy technical and requires some planning for finding your maxes as well as strategic deconditioning. You work your whole body every other day, with days of inbetween, then take two days off for the weekend. The awesome thing about HST (other than the hypertrophy) is the bonus strength you get as well as the bonus cardio from doing your whole body at the same time. You need to know your maxes though in order to work towards those as goals at the ends of certain weeks. Really amazing routine, especially when you're on gear.
Click to expand...
Sound the alarm, we have a regimen elitist on our hands
 
live_evil said:
Really surprised that no one is using any proven, well known routines. Kind of funny how most guys that use gear are convinced that they can design their own routines when natural athletes/trainees will always opt for a well proven routine. I suspect a lot of guys that use gear wouldn't make gains without it.

GVT and HST are my two favorites.

GVT (German Volume Training) is simple but brutally hard and you are sore for 3 or 4 days after your workout while off the gear. And I mean SORE. The type of sore that makes you limp for days after leg day. Really amazing for inducing hypertrophy. I normally do chest/tris on day 1, back/bis day 2, day 3 off, legs and shoulders day 4, day 5 off then repeat. Alot of guys go with a 7 day split instead of 5 though because it's so fucking hard. You can also do chest/back on day 1 and arms/shoulders on day 2.

HST (Hypertrophy Specific Training) is crazy technical and requires some planning for finding your maxes as well as strategic deconditioning. You work your whole body every other day, with days of inbetween, then take two days off for the weekend. The awesome thing about HST (other than the hypertrophy) is the bonus strength you get as well as the bonus cardio from doing your whole body at the same time. You need to know your maxes though in order to work towards those as goals at the ends of certain weeks. Really amazing routine, especially when you're on gear.
Click to expand...

I did jim wendler's 5-3-1 program for a year. got good results but got bored with it. sounds like you have it all figured out though bud. we're all just the blind leading the blind here i guess lol.
 
Bit of a mix of conjugate training methodology and standard linear progression.... my upper body seems to react very well to 1 month training cycles with 10 lb gains / month, while my lower body is past that, and responds pretty much exclusively to conjugate training (and occasional 2-3 waves of 5/3/1 after meets)
 
MarkIV92 said:
Bit of a mix of conjugate training methodology and standard linear progression.... my upper body seems to react very well to 1 month training cycles with 10 lb gains / month, while my lower body is past that, and responds pretty much exclusively to conjugate training (and occasional 2-3 waves of 5/3/1 after meets)
Click to expand...
I think people dismiss simple linear progression start too specialize wayyy too early nowadays. Every month a new issue of Muscle and Fitness will catch someone's eye and tell them why their routine is inferior to the one that they've decided to publish in that issue.

"I need to get my bench up, I struggle at lockout so I need to work on my tris because they're definitely a weak point"

Naw nigga, you bench 250, your entire bench is a weak point, just bench and eat more you fool.

Sometimes just a little volume manipulation goes a long way.
 
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