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help with my routine

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paintballproam

New member
So glad to have found this board, the first place to start i guess is to make sure my routine is good, someone on another board set it up for me but if you guys have any input at all please tell me, or if you say scrap my routine and start fresh

monday
4x8-12 flat bb bench
3x8-12 incline bb bench
3x8-12 decline bb bench
2x12 tricep press down with rope attatchment
2x8-10 skull crushers

tuesday
4x8 deadlift
3x12 wide grip pull up
3x12 bb bent over row
3x12 db row or machine row, usually alternate every week
3x12 preacher curls
2x12 db curls

wednesday rest

thursday
4x12 military press
3x8-12 db press
3x12 supersets of side delt raises and rear delt raises
3x12 front delt raises
3x12 shrugs

friday, legs, i hate legs and really dont have much equipment to work them
5x5 atg squats
3x12 leg extensions
3x12 calf raises
id do lunges but i get this weird, needle like pain in the base of my spine if i do them
 
Six posts and your a plat-member - good man!

It's a good old fashioned 90's routine! Pick up an old issue of Flex or M&F and you can see this split varied a dozen ways. I used to do it, and if you're new, it'll work for you too.

I'd deff. check out the 5x5 sticky and ask specific questions.
 
cut the volume on your deadlifts to 1x5 or 2x5.. 3x5 max imo.....if you're 'deadlifting heavy, you shouldn't need to do 4x8

also, what are your goals? This routine seems like it has a ton of volume on a lot of the lifts, maybe cut back some of your lifts to 3x5-8.... the 3x12 on bent over BB row hits me for that one. If you really want to gain muscle, you have to do less reps + more weight! good luck man you definitely found the right place
 
well first off my plat-membership is a free trial thanks to Need2 =)

My goal is mass, just to gain as much lean mass as possible.
you say more weight less reps for mass....that contradicts everything the other forum i was on taught me. I am NOT arguing with you tho.

i was always told 3-4 sets and 8-12 reps for mass. 5x5=strength. if thats wrong, please correct me and help me out if you wouldnt mind. I want to make sure ive got a solid routine for this cycle!
 
I'm interested in knowing as well.... I've heard contradicting information regarding how to build muscle mass. I read somewhere that just because you got a good pump by doing more reps doesn't necessarily mean your muscle will grow bigger. Would be nice to know if that's true or not.
 
Revised

I changed a few things. WARM UP AS NEEDED. The sets listed are AFTER you warm up IF needed. :) Good luck.

monday
incline bb bench 2x6-12
decline db bench 1x8-12
dips bwt x failure x 3
tricep press down with lat pulldown bar 2x6-12
skull crushers 2x8-12

tuesday
deadlift 2x6-10
normal or neutral grip pull up 1x40 (as many sets as it takes to get 40 reps)
bb bent over row 2x8-12
db row or machine row, usually alternate every week 2x6-10
preacher curls 2x4-8
db curls 2x8-12

wednesday rest

thursday
military press 2x6-10
3x8-12 db press
3x8-12 supersets of side delt raises and rear delt raises
front delt raises 2x8-12
shrugs 2x20

friday
Squats 2x6-8
leg extensions 100s (do what you can for 30-40 reps...take as many sets to get a total of 100 reps)
calf raises 3x8-15
 
Re: Revised

future said:
I changed a few things. WARM UP AS NEEDED. The sets listed are AFTER you warm up IF needed. :) Good luck.

monday
incline bb bench 2x6-12
decline db bench 1x8-12
dips bwt x failure x 3
tricep press down with lat pulldown bar 2x6-12
skull crushers 2x8-12

tuesday
deadlift 2x6-10
normal or neutral grip pull up 1x40 (as many sets as it takes to get 40 reps)
bb bent over row 2x8-12
db row or machine row, usually alternate every week 2x6-10
preacher curls 2x4-8
db curls 2x8-12

wednesday rest

thursday
military press 2x6-10
3x8-12 db press
3x8-12 supersets of side delt raises and rear delt raises
front delt raises 2x8-12
shrugs 2x20

friday
Squats 2x6-8
leg extensions 100s (do what you can for 30-40 reps...take as many sets to get a total of 100 reps)
calf raises 3x8-15
Click to expand...
few things here, i realllyyyy would like to keep flat bb bench in my routine
i have no way to do dips
shouldnt i have lat pull down or wide grip pull ups to really hit my lats? when i switched from lat pull to wide grip pull up my lats grew ALOT
leg extension 100s, so do like 3 sets, 34 34 32? why so many reps?
 
Ok just watch the overuse of the shoulders. You can alternate from week to week with incline and flats.

WIDE grip work for lats is unproven. Just puts you in a potential injurt position. but you can do what you want. You asked for help. ;)

Lots of reps to keep the tendons and ligaments full with blood while giving you quality iso work for the quads. Its also an intensity technique while being joint sparing.

Again, you can do what you want.
 
future said:
Ok just watch the overuse of the shoulders. You can alternate from week to week with incline and flats.

WIDE grip work for lats is unproven. Just puts you in a potential injurt position. but you can do what you want. You asked for help. ;)

Lots of reps to keep the tendons and ligaments full with blood while giving you quality iso work for the quads. Its also an intensity technique while being joint sparing.

Again, you can do what you want.
Click to expand...
hey please dont think i was trying to be difficult or say you're wrong
im just trying to understand
one thing ive been reading on this site is that low rep is better than high for building mass, can someone shed some light on this?
 
LOL you are fine. :) No worries.

Rep variety is great for the body. Its helps especially the blood flow AROUND connective tissue which isnt vascular. That is why tendons and ligaments take so long to heal and recover.

Trust me.

paintballproam said:
hey please dont think i was trying to be difficult or say you're wrong
im just trying to understand
one thing ive been reading on this site is that low rep is better than high for building mass, can someone shed some light on this?
Click to expand...
 
future what does your training program look like? i saw that vid of you in the aas section and you are fucking huuuuuugggggeeeee. lol
 
Depends on the point in my training but it varies quite a bit. I am not a SYSTEM person at all. I like finding what works for the person. Sometimes its a failure in guessing...sometimes it comes together in success.

I was doing a 6 day split for a while. Just 1 bodypart per session. Now I am off and just resting for a week. Came back too soon from my show.
 
paintballproam said:
haha yeah its just frustrating to get so much different info
Click to expand...

How about taking in account advice form someone who has a body to back up his words, future has it! What's the doubt?

Some people of this board talk so much how low reps is the shit and half of them are either injured all the time, or don't have the body of a bodybuilder, etc etc etc

Not meaning to say that the 5x5 doesn't work, it just won't gve you freakish size by itself, solution is variety with rep-ranges and alternate periods of high-intensity with high volume etc, etc

Here's a training tip from Charles Poliquin ( yeah he has a big mouth but sometimes he has a point)

Get Strong, Get Big

Most bodybuilders don't grow because they're too weak. Let's say a guy can do 250 for 8 in the bench press, and his pecs are at their limit. He can then go on a strength cycle. If he does 250 for 8, his max should be about 320. If he goes on a strength cycle and gets his bench up to 360, then when he does his sets of 8, he can now do 280. And because he can use 280, his pecs are going to grow, because then he has used enough weight, long enough, to stimulate growth.
 
its not that im not taking his advice, its that i want to gather all the info i can and fully understand it. its just confusing when ive always heard 8-12 reps=mass, then i read on here 5x5 works best, then futures advice is different as well
 
paintballproam said:
its not that im not taking his advice, its that i want to gather all the info i can and fully understand it. its just confusing when ive always heard 8-12 reps=mass, then i read on here 5x5 works best, then futures advice is different as well
Click to expand...

They all work but the 5x5 is more orientated towards strength than hypertrophy itself, go with future's advice.
 
There is a lot of conflicting information..... but then I learned that it's because everybody is different. What works for one person might not work for another. The best way to do is to experiment and try it out yourself. Go for a month doing 5x5 routines..... log your measurements. Then try a month doing 8-12 reps..... log your measurements.

That way you have concrete evidence to see what actually works for you. Again I'm no expert. I'm just like you trying to absorb as much information as possible. But as you have experienced, just a lot of conflicting information. And they might ALL be right, it's just that they might not all be right for YOU.
 
well im starting a diesel cycle next week and really want to make sure i have a great routine to take full advantage of mass gains. Im starting to think i should train each muscle group twice a week
 
heres a thought, some say high rep, soome say low rep. so what if i did this
monday=low rep chest/tri/shoulders
tuesday=low rep back bi
wednesday=low rep legs

thursday=high rep chest/tri/shoulders
friday=high rep back/bi
saturday=high rep legs
 
paintballproam said:
heres a thought, some say high rep, soome say low rep. so what if i did this
monday=low rep chest/tri/shoulders
tuesday=low rep back bi
wednesday=low rep legs

thursday=high rep chest/tri/shoulders
friday=high rep back/bi
saturday=high rep legs
Click to expand...
personally i have some of my friends doing that same exact routine except i have them rotate like mon heavy tues light wed heavy thurs light fri heavy sat light.
that way you get a little variation plus you get the high reps and low reps for each bodypart. ntw it is working well for them
 
rjp643 said:
personally i have some of my friends doing that same exact routine except i have them rotate like mon heavy tues light wed heavy thurs light fri heavy sat light.
that way you get a little variation plus you get the high reps and low reps for each bodypart. ntw it is working well for them
Click to expand...
its just confusing because going between the 2 forums, i cant figure out what to do for a routine.
i mean, i think i should hit each muscle group twice a week. some people suggest 5x5, some 6-10, some 8-12, some say do lots of different excersises, some say just squat/dead/bench/row/military

aghhhh.lol
 
i know the feeling bro. you just got to experiment. try it all and see what works best for you. do what you think will be most beneficial to you first and if it works great if not then keep going down the list til you find it lol
 
rjp643 said:
i know the feeling bro. you just got to experiment. try it all and see what works best for you. do what you think will be most beneficial to you first and if it works great if not then keep going down the list til you find it lol
Click to expand...
well i want to start the diesel asap but i just want a solid routine because im worried mine might hinder my gains
 
Well I have posted alot of programs and such. Honestly the big keys are to know your goals, recover, avoid injury/overuse and maintain motivation.
 
someone recommended this for me, i like it im just not sure if its enough for my chest


Use a schedule of (Monday/Wed/Fri or Sun/Tue/Thur). You'll have 2 workouts that sort of break into an upper/lower split

Workout A: chest, shoulders, triceps, back
Workout B: biceps, forearms, legs

The rotation will be such that on one week you'll do one of the workouts twice and the other only once (remember the frequency). So a sample 2 weeks:

Mon: Workout A
Wed: Workout B
Fri: Workout A

Mon: Workout B
Wed: Workout A
Fri: Workout B

For workout A:

Chest: Incline DB Press (just a slight incline) 1 set x 8-10 reps
Chest: Decline DB Presso 1 set x 8-10 reps

Shoulders: Seated DB Press 2 sets x 8-10 reps

Triceps: Deadskulls 2 sets x 8-10 reps

Back: Chinups 2 sets to failure
Back: Deadlift 1 set x 8-10 reps
Back: Deadlift 1 set x 5-7 reps

For workout B:

Biceps: Preacher curl 2 sets x 8-10 reps

Forearms: DB Hammer Curls 1 set x 18-20 reps (the burn should make you almost cry)

Calves: Calf extension 2 sets to failure

Legs: Lying leg curl 2 sets to failure
Legs: Squats 1 set of 8 reps
Legs: Squats 1 set of 15 reps

Do the exercises in the exact order listed.

On sets for chest, shoulders, back, legs, biceps and forearms pick weight that would put you at failure right at the high end of the rep range. In other words, this aint no pump workout. Those 2 sets should be hard!

On chest, shoulders, biceps, triceps, leg curls, calf extensions, pullups bring each rep down with a slow controlled negative. It should last about 2 FULL seconds. This is probably the most important thing. The negative is where you get the muscle growth. So check your ego at the door and start with weight that you can get reps in with but also with the negative.

On chinups where you have the 2 sets to failure. Only rest 45 second between the sets. So it should come out with something like 12 reps on the first set, 6 reps on the second set (because you didn't fully recover before the second set, this is important)

Keep a logbook and try to beat the previous workout's sets either in weight or reps (or both). Progression in load over time is what builds muscle.
 
More isnt better. I train my chest every 4-5 days. I do 3 works sets after warm ups. Thats it. The frequency of your training combined with intensity level is going to keep you on track. Give it a try...its a simple approach but you can progress with it.
 
future said:
More isnt better. I train my chest every 4-5 days. I do 3 works sets after warm ups. Thats it. The frequency of your training combined with intensity level is going to keep you on track. Give it a try...its a simple approach but you can progress with it.
Click to expand...
i just really want to make sure i have a good routine to take full advantage of the diesel
 
Future would it be possible for you to post the routine you are following right now? I know you are on a more advanced workout and what works for you might not work for everyone but i was simply wondering what does your split routine looks like
 
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