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

[shibs]

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

just go to the official website there's all the details you need, follow the strategic deconditioning phase too.

Yeah i studied that and other pages for hours and hours lol. i used the HST calculator and have just about thrown a workout program together, and although slightly skeptical, i'm very excited and have high hopes for this program. Hope i did it right!

 

[cleandres]

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

alright heres my story
about 4 months ago i started the 5x5 with a lot of success..one thing led to anotehr and i stopped working out for a week and lost alot of strength so is start up again even more motivated. (I wieghed 125lbs) i tried out the 5x5 again and lost motivation...i thought a change in my routine and diet would be enough. So i started the squats and milk program obsessed with gaining some mass. Now before i started i was very lean and you could almost see my abs (I am 5 '5 if yuo were wondering how i was not a twig at 125lbs lol) Now i was arrogant and my form on squats was not anywhere where it should have been doing that program...i fucked up something in my hips began aching. So being discouraged i took almost a month off..NOw unfortunetly I ate the same and now weigh Up near 150lbs with no visible muscle to show for it. I am working very hard using those squat help videos to get my form up to par
So now one thing I hated about the 5x5 was it was 3 workout days a week...I NEED my gym fix in some way shape or form so lately ive been doing 2 days workout and 1 day off and every other off day I do core and cardio it look something like this

*please not i do not progress weekly with the excercises i use 5x5 i simply liked the format and when a weight gets easy i higher it

Upper-
Bench 5x5
Incline 3x8
Bent Over Row 5x5
WG Pull Up 3xFailure
Push Press 5x5
Upright Row 3x8
Hypers 3x8

then i throw in some barbell curls and CG bench for bis and tris every so often

Lower-
Squat 5x5
Deadlift 4x5
Walking Lunge 4x10 (10 each leg so 20 totatl)


I mean I want to pack on mass but I have a belly due to unfortunate events...any advice or routine tweaks?

 

[JDid23]

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

you've been packing on more muscle if your lifts have been increasing; Your BF% is just covering them up.

Your program doesn't look too good to my eyes. Yes, there are great exercises in it, but i don't feel like they're structured well. You squat, and then right after squats (which should definitely be taxing) you do deadlifts. I think if you were to switch deadlifts to another day that it would help a lot.

It seems you like the rep range of 5x5, so i am going to post a workout for you that msbeverely hills posted in another thread. It looks like this;

DAY 1 – Upper Body- push pull, calves, abs
Rack pulls 5x5
Bent over rows 3x8
Flat bench 5x5
Incline dumbbell press 3x8
Calves 3x12-20
Abs 3 sets of 8-12

Day 2 – Legs- Quad Dominant, biceps
Full squats 5x5
Leg Press 3x8
Leg Curls or high foot placement leg press 3x12
Seated alternating bicep curls 5x5
Hammer curls 3x8-12

Day 3 Upper body- Push Pull, calves, abs
Chins 5x5
High rows 3x8
Military Press 5x5
Standing side laterals 3x8
Calves: standing or donkey calf raises, 3x8-10
Abs: 3 sets of 8-12, weighted

Day 4 – Lower Hamstring Dominant, tris
Deadlifts 5x5
Good mornings or high leg placement leg press 3x8
Lunges 3x12
Dips 5x5
Skullcrushers 3x10

 

[TQ_]

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

My workout I grabbed from someone else. Let me know what you like and dislike about the routine.

I work my abs a little about 3-5 times a week in the morning and workouts are at 5:15PM.


Day 1
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)


Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)


Day 3 -- Rest


Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)


Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)


Day 6,7 -- Rest

 

[JDid23]

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

My workout I grabbed from someone else. Let me know what you like and dislike about the routine.

I work my abs a little about 3-5 times a week in the morning and workouts are at 5:15PM.


Day 1
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)


Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)


Day 3 -- Rest


Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)


Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)


Day 6,7 -- Rest

i don't love it- extremely high volume and poor exercise choice for the most part. What are your goals?

 

[TQ_]

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

What do you believe is poor exercise choice? I am looking to build muscle mass but I am not interested in the 5x5 workout.

 

[JDid23]

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

What do you believe is poor exercise choice? I am looking to build muscle mass but I am not interested in the 5x5 workout.

You have way too much volume in there and it's not put together well. Comments in bold.


Squats x 5 (12 --> 8 reps) 5 sets of 8-12 reps on squat? You will not be able to use a weight that's heavy if you want to do this. I would stick to something like maybe 3x8
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)- not necessary
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)

- not all necessary... also why do you have triceps with legs? I think you'd be better off having tri's after your chest with 2 isolation exercises like skull crushers and cgbp.


Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)


Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Dbell Lunges x 2 (10-12)
Leg Extensions x 3 (12 --> 8)
Tris - Skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)


Day 2
Flat Dbell or bench press x 3 (10,8,6)
Incline press (Dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline Flyes x 3 (12,10,8)
Dips x 3 (bodyweight)
Abs Weighted V's x 3 (15)

stick to one BB and one DB movement imo- like flat BB, incline DB. i don't think flyes are necessary and dips will help. Also, once you can hit around 10 reps start them weighted. If you stick to 3 heavier movements and are able to progress on them, it's more than enough!


Day 3 -- Rest


Day 4
Bent over rows x 3 (10,8,6)
One arm Dbell rows x 2 (10)
Lat Pulldown x 3 (10,8,6)
Close grip pulldown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)

way too many exercises... Deads/Row variant (DB or BB)/Pullups is really all you need for a big back imo.. You can leave shrugs, and why do you have ham curls and SLDLs here? Maybe add a bicep exercise to the end if you want and something like chest supported row for more direct back work.


Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear Dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)

again, a strange split continued imo. DB Press isn't necessary imo since you already have military press.

 

[ExtraMile]

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

tq, you have a split like this dont you?

Day 1 - legs - quad dominant, triceps
Day 2 - chest, abs
Day 3 - back, hams
Day 4 - shoulders, biceps

well this doesnt look bad to me, except you have triceps before chest day and abs before back day, so you could swap it around a little to this if you wanted
Day 1 - back, put abs here instead of chest day
Day 2 - chest - put the triceps here after chest
Day 3 - legs - both quads and hams
Day 4 - shoulders, biceps

as jdid said there is a little too many exercises, so you could consider doing something like this
Day 1 - back, abs
Deadlifts 5x5 pyramid up in weight
Wide Grip Chins 3 or 4 sets with bodyweight
Rows 4 sets 8-12 reps
Weighted Decline Situps 3 sets 8-15 reps - hold a DB behind your head
Hanging Leg Raise 3 or 4 sets

Day 2
Flat DB Press 3 or 4 sets 6-12 reps
Incline BB Press 3 or 4 sets 8-12 reps
Dips 3 or 4 sets with bodyweight
Overhead DB Extension or Pushdowns or Skullcrushers 3x8

Day 3 - legs
Squats 3 sets 6-10 reps or pyramid up to a top set of 5-10 reps
SLDL 3 sets 10-15 reps
Leg Press 3 sets 20 reps
Walking BB Lunges 3 sets 12-15 reps per leg

Day 4 - shoulders, bi's
Standing BB Military 3 sets 10 reps
Laterals 3 sets 12 reps
Rear Delt Flyes 3 sets 10-20 reps
Straight Bar Curls 3 sets 8-10 reps
Incline DB Curl or EZ Scott Curl or Reverse EZ Curl 3 sets 12-15 reps

thats off the top of my head so you can change it around a bit but you get the idea, you dont need as many exercises for the same bodypart IMO

 

[blue5108]

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

hey man ran across this and would like you to just make up a workout for me. Looking to get bigger and add more strength. Im in really good shape so no need to ease in. Right now i work out 4 to 6 times a week. Main areas of concern at the moment are my traps and arms. Think you can help? Would greatly appreciate any advice.

 

[mrt]

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

I need to change my routine which I've been doing for a long time.

Day1: Chest
Day2: Legs
Day4: Back-Shoulders
Day5: Arms, Abs

My arms are lacking so how should I change it. Train arms on a separate day as before or should I combine it with major muscles like Chest/Triceps, Back/Biceps or something like Chest/Biceps, Back/Triceps