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

[desmond]

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

I was thinking of splitting my back routine. What do people think of this

Monday, back thickness, pillars:

(1) Deadlift (ramped, 1x5)
(2) strict Pendlay Row, 3x5
(3) Rack Pull, slower negs, reps 12, 10, 8, 5

Thursday: Back Width
(1) 3x5 Weighted Pull Ups Heavy
(2) Gymnast extended back set with super slow negatives, all bodyweight i.e.
1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
8) Rest for three minutes
9) Repeat steps 1-8 twice

 

[the_alcatraz]

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

I was thinking of splitting my back routine. What do people think of this

Monday, back thickness, pillars:

(1) Deadlift (ramped, 1x5)
(2) strict Pendlay Row, 3x5
(3) Rack Pull, slower negs, reps 12, 10, 8, 5

Thursday: Back Width
(1) 3x5 Weighted Pull Ups Heavy
(2) Gymnast extended back set with super slow negatives, all bodyweight i.e.
1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
8) Rest for three minutes
9) Repeat steps 1-8 twice

how many days a week do you train?

 

[desmond]

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

how many days a week do you train?

ATM 4.

Leg day and chest are the other days.

I was thinking of doing back twice per week and comparing progress on this to my other body parts in order to determine what is preferable.

Leg day is:

(1) BS 3x5
All below with slow negatives
(2) FS 2x8
(3) 4 sets Natural GHR
(4) 3 sets one legged DL's (any other hip extension exercise is too much lower back work. I would prefer RDL's but I'm concerned heavy deadlifts twice per week is too much)

Chest Day
(1) BP 3x5
(2) Standing Press 3x5
All below with slow negatives
(3) Incline Bench 12, 10, 8
(4) Weighted Dips, 12, 10, 8
(5) Close Grip Bench 12, 10, 8

 

[SaiBoT]

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

I was thinking of splitting my back routine. What do people think of this

Monday, back thickness, pillars:

(1) Deadlift (ramped, 1x5)
(2) strict Pendlay Row, 3x5
(3) Rack Pull, slower negs, reps 12, 10, 8, 5

Thursday: Back Width
(1) 3x5 Weighted Pull Ups Heavy
(2) Gymnast extended back set with super slow negatives, all bodyweight i.e.
1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
8) Rest for three minutes
9) Repeat steps 1-8 twice

That gymnast extended back set it's Charles Poliquin idea and I'm thinking about applying it too.

Looks good to me!

 

[desmond]

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

That gymnast extended back set it's Charles Poliquin idea and I'm thinking about applying it too.

Looks good to me!

Yeah its awesome. It was in a t-nation article: http://www.tmuscle.com/free_online_article/sports_body_training_performance/best_of_back

I have only done it once so far but am looking forward to results on it.

I do this with super slow negatives. It's amazing how doing it with super slow negatives (3-4 seconds) fatigues you on back so much more.

For eg, for the heavy sets with controlled but quick negatives my wide pull ups are 55lb (weighted) x 5.

For the extended gymnastic routine I do unweighted and with slow negatives, I do something like 8 wide pull ups initially and total about 14 by the end of the total first set.

But the one set is so fatiguing that I got about 1/2 the reps on the next 2.

 

[gatorgolfer]

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

need a bigger chest. everyone says thats the only thing lacking. i train chest twice a week. 1st day with reps ranging from 8-10. 2nd day reps ranging from 4-6.

 

[SaiBoT]

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

need a bigger chest. everyone says thats the only thing lacking. i train chest twice a week. 1st day with reps ranging from 8-10. 2nd day reps ranging from 4-6.

Do the Omega chest routine it goes as high as 20 reps and as low as 7-9reps with constant tension.

 

[gatorgolfer]

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

is that the one for sale on this site?

 

[SouthernLord]

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

is that the one for sale on this site?

here's the basic program from the horse's mouth...

Quote posted by Omega-

Perfect and focus 2 exercises for chest for now.

Low Incline DB Press 7 sets
Flat DB flys 7 sets
2 times a week rain or shine

Do Low incline DB o where you NEVER lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion.

Do Flat FLys BUT you must lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion BUT peak each rep at top under pectoral control

Do 7 sets for both
Each set increases weight by 10% with the 6th set being the heaviest
Reps should go like this

set 1 25 reps fatigue
set 2 20 reps fatigue
set 3 15 reps fatigue
set 4 12 reps Subfailure
set 5 10 reps Failure
set 6 8 reps Failure
set 7 12 reps Failure

Take 45 second rest between Sets and 3 minutes between Exercises


The Above hits the main "function" of the chest, which is to fly, and also press ( though the angle preferred is a low Incline)
and also allows you to mentally divert your energies to just those 2 movements.

Its the perfect Sub Level 1 routine for those who have had no success,
YOU WILL have success on this one

do it TWICE per week rain or shine

~FIN~

 

[gatorgolfer]

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

hey thanks a lot. ill try it out for the next 10 weeks.