Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[ThePVangler]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hey, when i do curls i can do like 4 more curls with my right bi than i can with my left... any suggestions on how to fix this? Will it work itself out over time?

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Like this?

a little less swinging, but close...

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hey, when i do curls i can do like 4 more curls with my right bi than i can with my left... any suggestions on how to fix this? Will it work itself out over time?

yes, because of the body's synergy

 

[Elementality]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

y0 man. Please check out this routine. I found it in a magazine written by Rich Gaspari. All I have done for the past 1.5years is 5x5 supplemented by surfing. I have gone up from 170 to 202 lbs. My bench has gone up from a 3 RM of 165 to 235. Squat from about 165 to 275 <deep squat with correct form> Deadlift from about 200ish to 350ish.

Anywho, I have no idea how to bodybuild really and I want to start cycling from power lifting for 6 - 8 weeks, then back to a more higher rep bodybuilding for 6 - 8 weeks and repeat. I know you can't give me any magical answers, we are all different but considering where I stand please give me your opinion:

DAYONE

Chest:

Incline: 4 sets: 1x12, 1x10, 1x8, 1x15
Incline Dumbell Fly: 3 Sets of 10-12
Flat Bench: 3 sets of 6-8 reps
Dips: 4 sets to failure

Triceps:
Cable Tricep Pulldowns: 1x12, 1x10, 1x8, 1x6
Skullcrusher or closegrip: 1x15, 1x12, 1x10, 1x8
Overhead Tricep Extensions: 3sets of 10-12

Abs
Abs Crunches: 3 sets of 20-25 reps
Knee Raises: 3 sets of 20-25

Day [/B]

Legs and Calfs
I don't like all this leg stuff that he lists, I'm just going to do some squats 5x5 style but more pyramiding in a 1x12, 1x10, 1x8, 1x6, 1x15 type of style. I believe squatting covers all of the leg as long as you go deep. Plus I will be powerlifting still and he ignores the squat completley in his program so I dont want to ignore squatting. "well he does hack squats" and i dont plan to compete or ever really show off leg definition.

Calves
Standing calf Raises OR toe raise son incline leg press: 4 sets of 15-25
Seated Calf Raises: 4 sets of 15-25

Day 3 OFF


Day 4

Shoulders, Biceps and Abs

Seated Front barbell: 4-5 Sets of 12,10,8,6,10
Front lateral Raises with dumbell or barbell: 3 sets of 10 - 12
Seated or Standing Side laterals: 4 sets of 10

Standing Upright Widegrip press: 3 sets of 10 or One arm side laterals 3 sets of 12 - 15 reps
Bent Over Side laterals: 3 sets of 10-12
Shrugs with Dumbell or barbell: 4 sets of 10-12

Biceps
Standing Dumbell Currels: 3 sets of 10
Seated Preacher Curls: 3 sets of 10
21's Barbell Curl
Reverse Barbell Curl: 3 sets of 12
Abs: Repeat from day 1

DAY 5
Back and Calves

Back
Front pull ups or Cable Lat pull downs: 4 sets of 10 - 12 reps
Seated Cable Rows: 3 sets of 10
Bend Over barbell rows: 3 sets of 10-12
Deadlifts: 4 sets of 12-10-8-10 Reps

Calves
45 Degree leg press toe raises: 4 sets of 15
Seated Calve raises: 4 sets of 15

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

y0 man. Please check out this routine. I found it in a magazine written by Rich Gaspari. All I have done for the past 1.5years is 5x5 supplemented by surfing. I have gone up from 170 to 202 lbs. My bench has gone up from a 3 RM of 165 to 235. Squat from about 165 to 275 <deep squat with correct form> Deadlift from about 200ish to 350ish.

Anywho, I have no idea how to bodybuild really and I want to start cycling from power lifting for 6 - 8 weeks, then back to a more higher rep bodybuilding for 6 - 8 weeks and repeat. I know you can't give me any magical answers, we are all different but considering where I stand please give me your opinion:

DAYONE

Chest:

Incline: 4 sets: 1x12, 1x10, 1x8, 1x15
Incline Dumbell Fly: 3 Sets of 10-12
Flat Bench: 3 sets of 6-8 reps
Dips: 4 sets to failure

Triceps:
Cable Tricep Pulldowns: 1x12, 1x10, 1x8, 1x6
Skullcrusher or closegrip: 1x15, 1x12, 1x10, 1x8
Overhead Tricep Extensions: 3sets of 10-12

Abs
Abs Crunches: 3 sets of 20-25 reps
Knee Raises: 3 sets of 20-25

Day [/B]

Legs and Calfs
I don't like all this leg stuff that he lists, I'm just going to do some squats 5x5 style but more pyramiding in a 1x12, 1x10, 1x8, 1x6, 1x15 type of style. I believe squatting covers all of the leg as long as you go deep. Plus I will be powerlifting still and he ignores the squat completley in his program so I dont want to ignore squatting. "well he does hack squats" and i dont plan to compete or ever really show off leg definition.

Calves
Standing calf Raises OR toe raise son incline leg press: 4 sets of 15-25
Seated Calf Raises: 4 sets of 15-25

Day 3 OFF


Day 4

Shoulders, Biceps and Abs

Seated Front barbell: 4-5 Sets of 12,10,8,6,10
Front lateral Raises with dumbell or barbell: 3 sets of 10 - 12
Seated or Standing Side laterals: 4 sets of 10

Standing Upright Widegrip press: 3 sets of 10 or One arm side laterals 3 sets of 12 - 15 reps
Bent Over Side laterals: 3 sets of 10-12
Shrugs with Dumbell or barbell: 4 sets of 10-12

Biceps
Standing Dumbell Currels: 3 sets of 10
Seated Preacher Curls: 3 sets of 10
21's Barbell Curl
Reverse Barbell Curl: 3 sets of 12
Abs: Repeat from day 1

DAY 5
Back and Calves

Back
Front pull ups or Cable Lat pull downs: 4 sets of 10 - 12 reps
Seated Cable Rows: 3 sets of 10
Bend Over barbell rows: 3 sets of 10-12
Deadlifts: 4 sets of 12-10-8-10 Reps

Calves
45 Degree leg press toe raises: 4 sets of 15
Seated Calve raises: 4 sets of 15

I would do the triceps with the back, and the biceps with the chest. Do the traps with the shoulders. Exercises look good. Depending on your goals, I may decrease / increase volume

 

[Elementality]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Tricep with back? Bicep with Chest? Seems to make sense that on chest day you indirectly hit triceps so why not work them with chest? Same with Biceps for back since biceps are used to pull weight for back movement?

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I have a question.

I squat very deep, not quite arse to heals but as close as I can do and below parallel.

My squat ATM is 130kgx5 (I weigh 70).

Something is wrong with my deadlift however. My conventional deadlift is 130x5, but for eg, my RDL is 120x5, and I do the RDL's on an elevated platform.

I'm aware deadlift weight > squat, and also, deadlift weight should be >>>>>>>>>> (as in much bigger) than RDL.

For whatever reason, my glutes contribute to RDL's and squats, but not properly to conventional deadlift (at least I think so as I don't feel it there).

What do you think I am doing wrong?

 

[dabuffguy]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Like this?

Uncle Phil?

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I have a question.

I squat very deep, not quite arse to heals but as close as I can do and below parallel.

My squat ATM is 130kgx5 (I weigh 70).

Something is wrong with my deadlift however. My conventional deadlift is 130x5, but for eg, my RDL is 120x5, and I do the RDL's on an elevated platform.

I'm aware deadlift weight > squat, and also, deadlift weight should be >>>>>>>>>> (as in much bigger) than RDL.

For whatever reason, my glutes contribute to RDL's and squats, but not properly to conventional deadlift (at least I think so as I don't feel it there).

What do you think I am doing wrong?

It's hard to tell without a video of you deadlifting, anyway have you tried snatch grip deads?

 

[desmond]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

It's hard to tell without a video of you deadlifting, anyway have you tried snatch grip deads?

Never tried snatch grip deadlifts.

I'd assume they would increase the ROM, and turn the exercise muscular recruitment into something closer to a squat (i.e., a bit more quads).

What was your reason for asking?

I squat a lot more often than conventional dead lift, but do RDL's fairly often now.