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

[the_alcatraz]

Bodybuilders,

Post up your bodybuilding training problems and I'll help you develop a new bodybuilding routine.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want thicker forearms now!!!

 

[rediculus]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Seriously...Shape of one of my biceps is a little off from the other..Much Peakier..I want to try and lengthen out the peak to give it less of a triangular look and more football type Arny peak.

In an imaginary world....if someone found retailer of Deca ...and that person wanted a trusted opinion about Deca what would you say to that? Oh and under booby fat...belly fat and love handles but..hey that subjects never been covered right?

Doh deca questions in the wrong forum...

Change the shape of my bicep? To a degree I understand it's fixed and genetically the length of the tendon doesn't change but is there some excersizes I can do? Thicker Forearms. (strange he mentioned it) Pectoral. BIG WIDE and So cut you can't even see nipples anymore? your top 2 excersizes to get the tricep "Horseshoe" to focus on different pieces of the tri to effect overall shape?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Seriously...Shape of one of my biceps is a little off from the other..Much Peakier..I want to try and lengthen out the peak to give it less of a triangular look and more football type Arny peak.

In an imaginary world....if someone found retailer of Deca ...and that person wanted a trusted opinion about Deca what would you say to that? Oh and under booby fat...belly fat and love handles but..hey that subjects never been covered right?

If you're looking for length of biceps, although it is effected by genetics, you can do third range of motion exercises like preacher curls to lengthen biceps.

most people have one arm bigger or with a better peak than the other. I think with time and consistant training, they will start looking very similar. But even pro bodybuilders have two somewhat different looking arms in terms of peak and other factors. Look at Arnold.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want thicker forearms now!!!

lay out 5 separate pages of a newspaper flat on the floor. With one hand, crumble each newspaper page until it is a small ball. Do five pages with each hand daily. Your forearms will grow in four weeks.

you can also do very heavy hammer curls - they will affect forearms...

rope hammer curls with holding weight on top will also put additional stress and develop forearms

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Seriously...Shape of one of my biceps is a little off from the other..Much Peakier..I want to try and lengthen out the peak to give it less of a triangular look and more football type Arny peak.

In an imaginary world....if someone found retailer of Deca ...and that person wanted a trusted opinion about Deca what would you say to that? Oh and under booby fat...belly fat and love handles but..hey that subjects never been covered right?

Doh deca questions in the wrong forum...

Change the shape of my bicep? To a degree I understand it's fixed and genetically the length of the tendon doesn't change but is there some excersizes I can do? Thicker Forearms. (strange he mentioned it) Pectoral. BIG WIDE and So cut you can't even see nipples anymore? your top 2 excersizes to get the tricep "Horseshoe" to focus on different pieces of the tri to effect overall shape?

A lower overall BF% will obviously lower fat in those areas.

I'd say do some boxing or martials arts based cardio. It works out your core area very well.

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want thicker forearms now!!!

pinwheel curls.........heavy as hell

 

[rediculus]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Newspaper...I like that idea..Like the vacuum ab training That I remember to do every time I log in now..Good call on the kickboxing type cardio..That's something I haven't done in awhile..Most of my body has pretty low body fat but I suppose that shows where you train more than anything..What about pectorals? Broader and more defintion in the striations and gap between lower and upper?

I strained the muscle at the very corner of my colar bone at the joint and so I am laying off heavy bench but I don't want to completely leave pecs alone so...New ideas to balance out and get that "arnold" pec is always welcome!!

 

[SpyWizard]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

hmmm

For the past 2 months i have been doing progressive overload training

split
upper body and lower body
back wide grip pull down
low row
chest incline press db
cable cross
delts/shoulders seated db press, standing lateral raises
bi, ez curl and seated db

lower body
leg day/lower body
squats Machine
leg extension
Hip sled
calf raises 20x6 sets
kick back Machine

all exercises are done with the same weight, no warm up other than stretching...

6 sets or 6 reps with 30 second rest between sets..


The only exercise i have not been to able to add consecutively to is the lateral raises, by the time i get to them, i can only do 20-25 lb db, but, i do get great definition, and increase separation and size..

 

[bobby716]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

HOWS MY ROUTINE SOUND IN GENERAL:

monday:
shoulders military bb press
lateral raises
db press
bb upright row
30 minutes of abs

tuesday:
back
reverse pec dec
pull ups (30-> 15 wide chins 15 neutral)
db row
cable row
deadlift
30 min cardio

wednesday
chest:
incline
decline
dips
flyes

thursday
legs:
5 min bike
leg curls both quads and hammys
stretch
squats
calfs raises

friday:
bi + tri:
standing bb curls (5 low range 5 high range and 5 full range for my first set)
hammer curls
preacher db curls
tris:
skull crushers
rope pull downs
seated presses

30 min ab

saturday sunday football or basketball


iv been using this for a while and the results have been good. any critiques anything i should loss add etc .. constructive crtisism always welcome

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Newspaper...I like that idea..Like the vacuum ab training That I remember to do every time I log in now..Good call on the kickboxing type cardio..That's something I haven't done in awhile..Most of my body has pretty low body fat but I suppose that shows where you train more than anything..What about pectorals? Broader and more defintion in the striations and gap between lower and upper?

I strained the muscle at the very corner of my colar bone at the joint and so I am laying off heavy bench but I don't want to completely leave pecs alone so...New ideas to balance out and get that "arnold" pec is always welcome!!

well..the arnold square pec look is genetic - you're not going to get that tbh

striations in the chest - that's pec dec - very slow and deliberate

width, thats flys and incline flys

if you want overall size, thats bench...you dnt have to go heavy, just make sure you reach hypertrophy

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

hmmm

For the past 2 months i have been doing progressive overload training

split
upper body and lower body
back wide grip pull down
low row
chest incline press db
cable cross
delts/shoulders seated db press, standing lateral raises
bi, ez curl and seated db

lower body
leg day/lower body
squats Machine
leg extension
Hip sled
calf raises 20x6 sets
kick back Machine

all exercises are done with the same weight, no warm up other than stretching...

6 sets or 6 reps with 30 second rest between sets..


The only exercise i have not been to able to add consecutively to is the lateral raises, by the time i get to them, i can only do 20-25 lb db, but, i do get great definition, and increase separation and size..

If it anit broke, don't fix it...if it's working, keep doin it....

you want to be able to add more weight to your laterals, start with them.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

see comments below

HOWS MY ROUTINE SOUND IN GENERAL:

monday:
shoulders military bb press
lateral raises
db press
bb upright row
30 minutes of abs

what's the diff between db press and db military press? why not use the barbell for military press?

you need to incorporate an exercise for rear delts

tuesday:
back
reverse pec dec
pull ups (30-> 15 wide chins 15 neutral)
db row
cable row
deadlift
30 min cardio

reverse pec dec is rear shoulders and not a back exercise

incoroporate some more lat execises - front lat pulldown (narrow grip) and/or behind the neck wide grip lat pulldown

Try replacing cable rows with T-bar every once in a while

wednesday
chest:
incline
decline
dips
flyes

looks good, but try to get some variety between barbells, dumbells and machines

thursday
legs:
5 min bike
leg curls both quads and hammys
stretch
squats
calfs raises

superset: seated and standing calf raises

friday:
bi + tri:
standing bb curls (5 low range 5 high range and 5 full range for my first set)
hammer curls
preacher db curls
tris:
skull crushers
rope pull downs
seated presses

you might want to get some concentration curls in for bis. Narrow grip bench for tris.
30 min ab

saturday sunday football or basketball


iv been using this for a while and the results have been good. any critiques anything i should loss add etc .. constructive crtisism always welcome

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I'm loving this thread!!! Good call Alcatraz on starting this!
MWM5 i have to say pinwheels are great , I will have to do those at home because the corporative gym where i workout is very pink...

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Yo!!! What is every one's take on Corner Rows. I did these last blast but I used 25lb plates for more range of motion. I worked up to nine 25lb plates for a set of eight but with all those plates the weight was too far forward and the lift was very awkward.

I did them today for the first time this new blast and I worked up to five 45s for 7 reps. Obviously the range of motion with 45s is smaller. I also would let the weight touch the ground in the bottom of the lift and kind of "explode" it into my chest using some leg drive. Is this proper form for these? Like I said this is only my second training phase using this lift and the first time I have used 45lb plates. I have never seen anyone in my gym going heavy on these. Most guys don't go over 2 plates, so I have not really seen anyone get intense with these. These pumped the fuck out of my back and rear delts

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Yo!!! What is every one's take on Corner Rows. I did these last blast but I used 25lb plates for more range of motion. I worked up to nine 25lb plates for a set of eight but with all those plates the weight was too far forward and the lift was very awkward.

I did them today for the first time this new blast and I worked up to five 45s for 7 reps. Obviously the range of motion with 45s is smaller. I also would let the weight touch the ground in the bottom of the lift and kind of "explode" it into my chest using some leg drive. Is this proper form for these? Like I said this is only my second training phase using this lift and the first time I have used 45lb plates. I have never seen anyone in my gym going heavy on these. Most guys don't go over 2 plates, so I have not really seen anyone get intense with these. These pumped the fuck out of my back and rear delts

I like those, specially exploding a little on the way up and going slow on the negative (slow but not super slow). How do you grab the bar?

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I like those, specially exploding a little on the way up and going slow on the negative (slow but not super slow). How do you grab the bar?

This is how I was doing them!!! I use the funny looking parallel V handle that you would use for cable rows. I have always done BB rows, but these are pretty new to me. I like them a lot. They seem like a good overall back thickness exercise and I have read they are great for your lower lats. We will see

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

This is how I was doing them!!! I use the funny looking parallel V handle that you would use for cable rows. I have always done BB rows, but these are pretty new to me. I like them a lot. They seem like a good overall back thickness exercise and I have read they are great for your lower lats. We will see

They are! That handle is very useful for doing those and pull ups.

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

They are! That handle is very useful for doing those and pull ups.

Sternum Chins!!!!

I was messing around yesterday trying to do "Power Ups" I can get my elbows over the chinning bar, but I can't lock my elbows out into the dip position. Have you ever done these? probably a lot easier on rings (yeah right). It is funny because a few months ago I could not generate the explosive power needed to get my elbows over the bar. I won't try them for a few months and then I might be able to do one complete rep lol.

 

[SCREW]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any one know any good exercises to get your adonis belt and obliques to pop out????

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any one know any good exercises to get your adonis belt and obliques to pop out????

abs and obliques have a lot to do with BF%, especially the intercoastals area.

However, I'd do something like this:

leg raises: 4 x 2 mins (build up to it)

regular situps supersetted with situps with legs in the air: 4 x 100

Keep it simple with lots of reps....every other day

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Let me help you guys. Post up.

 

[desmond]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Awesome thread Alc. I'm currently on the omega program, so there is no point asking away for me, but am as always impressed with your dedication to helping others

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Awesome thread Alc. I'm currently on the omega program, so there is no point asking away for me, but am as always impressed with your dedication to helping others

OMEGA is great. He will def. help you reach your goals.

 

[Black Boxster]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Great thread bro! I like it pretty basic( Well, I think it's basic...)
I always get the best growth from using mostly compound excerises, and really limiting my isolation movements. I'm also a firm believer in "muscle confusion" ...changing the routine every 6-8 weeks.

All workouts start off with 10 minutes of hard stretching, plus some light low jacks, bends and thrust, etc to get the blood moving.
I also do a warm up set on every major movement:

Mondays: ( My FAVORITE work out day)
Chest, Shoulders, triceps

Flat Bench:
1x15-16 reps(Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure( Forced reps to my chest will explode)

Inclines:
1x16reps (Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure

Star Trac Pec Flys
1x13-14reps
1x8-10

Incline Dumbell Press
1X 11-12reps
1X 6-8 reps

Dips
2X failure

Pec Deck
I go heavy..
1X9 reps ( normally 7 with 2 forced)
1X9 reps ( normally 7 with 2 forced)
1x6 +2 forced[ These last two sets are supersetted..I drop down 30lbs to get the last 6 +2 forced reps out after this, my pecs are ready to jump off my chest!)


Shoulders: I use almost nothing but machines during this cycle:

Hammer Strength NTS Shoulder press:
1x14-15 reps
1x8, superset , drop weight crank out an additional 6+reps

Nitro Overhead press
1x9 (7+2)
1x8 (5+3 forced)...weight is INCREASED on this set

Nitro Laterals
1x12( 2-3 forced)
1x8-10 (2-3 forced)

Star Trac Rear Deltoid fly
1x14
1x12
1x8 ( weight is added every set)

Triceps

Seated Dip machine:
Focused on tri's only
1x6/ drop weight 1x5-6MAX
1x8/drop weight 1x5-MAX

Rope pull downs
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

Lying down tricep extentions:
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

After all workouts do some pretty insane stretching ( wife is into Yoga)
and 15 minutes of treadmill....then straight home for a PWO Shake!!!!

Will post up my other days...

 

[Pikaberdot]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any thoughts on the following 5 day workout split I made for myself??


Monday: Legs & Abs

Squats:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Leg Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Calf Raises:
(2x sets, 20 reps – works slow twitch fibers, no rest between sets)

Set 1:
Set 2:

Hack Squats:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Weighted Lunges:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:


Abs:

Tuesday: Chest

Flat BB Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Incline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Decline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Hammer Incline Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Incline DB Flyes:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

White Fly Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Wednesday: Back

Deadlifts:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Weighted Hyperextensions:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Weighted WG Pull-ups:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Set 1:
Set 2:
Set 3:

White Row Machine:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated Row Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Serratus Cable Pulldowns:
(3x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:
Set 3:


Thursday: Shoulders

DB Shoulder Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Military Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Upright BB Row:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Shoulder Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Rear Delt Flyes on Incline Bench & Rear Delt Machine
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1: Set 1:
Set 2: Set 2:
Set 3: Set 3:

Front Plate Raises:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated DB Shrugs:
(2x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:
Set 2:

Friday: Arms & Abs

Straight BB Curls:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Cable Curls (D-bar):
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Incline DB Curls:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

CG Bench Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Decline DB Skullcrushers:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Dips:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Cable Pushdowns:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Great thread bro! I like it pretty basic( Well, I think it's basic...)
I always get the best growth from using mostly compound excerises, and really limiting my isolation movements. I'm also a firm believer in "muscle confusion" ...changing the routine every 6-8 weeks.

All workouts start off with 10 minutes of hard stretching, plus some light low jacks, bends and thrust, etc to get the blood moving.
I also do a warm up set on every major movement:

Mondays: ( My FAVORITE work out day)
Chest, Shoulders, triceps

Flat Bench:
1x15-16 reps(Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure( Forced reps to my chest will explode)

Inclines:
1x16reps (Warm up)
1x8 reps + two forced (10 total)
enough rest to strip down weight
1x8-failure

Star Trac Pec Flys
1x13-14reps
1x8-10

Incline Dumbell Press
1X 11-12reps
1X 6-8 reps

Dips
2X failure

Pec Deck
I go heavy..
1X9 reps ( normally 7 with 2 forced)
1X9 reps ( normally 7 with 2 forced)
1x6 +2 forced[ These last two sets are supersetted..I drop down 30lbs to get the last 6 +2 forced reps out after this, my pecs are ready to jump off my chest!)


Shoulders: I use almost nothing but machines during this cycle:

Hammer Strength NTS Shoulder press:
1x14-15 reps
1x8, superset , drop weight crank out an additional 6+reps

Nitro Overhead press
1x9 (7+2)
1x8 (5+3 forced)...weight is INCREASED on this set

Nitro Laterals
1x12( 2-3 forced)
1x8-10 (2-3 forced)

Star Trac Rear Deltoid fly
1x14
1x12
1x8 ( weight is added every set)

Triceps

Seated Dip machine:
Focused on tri's only
1x6/ drop weight 1x5-6MAX
1x8/drop weight 1x5-MAX

Rope pull downs
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

Lying down tricep extentions:
1x14
1x6/decrease weight no rest do 1x6-max
1x6/decrease weight no rest do 1x6-max

After all workouts do some pretty insane stretching ( wife is into Yoga)
and 15 minutes of treadmill....then straight home for a PWO Shake!!!!

Will post up my other days...

The basic principles are correct. Shocking the muscle will force the muscle to recruit new muscle fiber and grow. Also, compounds are the best because you can lift heavier weights in a strict form.

However, you are doing too much in one day IMO.

I do chest alone, arms alone and shoulders alone.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Any thoughts on the following 5 day workout split I made for myself??


Monday: Legs & Abs

Squats:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Leg Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Calf Raises:
(2x sets, 20 reps – works slow twitch fibers, no rest between sets)

Set 1:
Set 2:

Hack Squats:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Weighted Lunges:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:


Abs:

Tuesday: Chest

Flat BB Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Incline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Decline DB Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Hammer Incline Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Incline DB Flyes:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

White Fly Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Wednesday: Back

Deadlifts:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Weighted Hyperextensions:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Weighted WG Pull-ups:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Set 1:
Set 2:
Set 3:

White Row Machine:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated Row Machine:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Serratus Cable Pulldowns:
(3x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:
Set 3:


Thursday: Shoulders

DB Shoulder Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Military Press:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Upright BB Row:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Shoulder Machine Press:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Rear Delt Flyes on Incline Bench & Rear Delt Machine
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1: Set 1:
Set 2: Set 2:
Set 3: Set 3:

Front Plate Raises:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Seated DB Shrugs:
(2x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:
Set 2:

Friday: Arms & Abs

Straight BB Curls:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Standing Cable Curls (D-bar):
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Incline DB Curls:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

CG Bench Press:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Set 1:
Set 2:
Set 3:

Decline DB Skullcrushers:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Dips:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Cable Pushdowns:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

I think this is a good place to start. If it's working for you, stick with it, until you feel like you have really gotten all you can get from it, then switch it up. At first, it may appear that you are doing too much, but you're only doing 2 sets an exercise and mixing it up. I do that sometimes also.

 

[Pikaberdot]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thanks Bro.

I spent a while on designing this one for myself. I'm entering the fourth week and making good gains so far. Mostly notice my body composition is changing (definitely a good thing).

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thanks Bro.

I spent a while on designing this one for myself. I'm entering the fourth week and making good gains so far. Mostly notice my body composition is changing (definitely a good thing).

Body composition meaning mesomorph / ectomorph / endomorph?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Keep this flowing guys. Who has questions?

 

[bottleneckblooz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

abs and obliques have a lot to do with BF%, especially the intercoastals area.

However, I'd do something like this:

leg raises: 4 x 2 mins (build up to it)

regular situps supersetted with situps with legs in the air: 4 x 100

Keep it simple with lots of reps....every other day

Bromstick twists as well are great for tightening up the obliques.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Bromstick twists as well are great for tightening up the obliques.

yes. I do twisting situps and mess around in the boxing ring.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want to develop my delts. Higher peak perhaps?

Oh yes, and better abs!

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want to develop my delts. Higher peak perhaps?

Oh yes, and better abs!

what do u currently do for you shoulder routine?

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

what do u currently do for you shoulder routine?

I just started doing this routine. Going heavy to build and rotating these exercises. I weight train 3x a week. The exercises bellow are for 3 different workouts.

18 reps=Seated Military Press= 20lbs DB 10, 5, 3
18 reps=Seated Dumbbell Press= 35lbs 10, 5, 3
18 reps=Smith Military Press= 25lbs on each side 10, 5, 3

Previously I used to hit each muscles with lots of volume. This one is new to me. I'm basically trying to build for my next comp.
Thanks.

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I just started doing this routine. Going heavy to build and rotating these exercises. I weight train 3x a week. The exercises bellow are for 3 different workouts.

18 reps=Seated Military Press= 20lbs DB 10, 5, 3
18 reps=Seated Dumbbell Press= 35lbs 10, 5, 3
18 reps=Smith Military Press= 25lbs on each side 10, 5, 3

Previously I used to hit each muscles with lots of volume. This one is new to me. I'm basically trying to build for my next comp.
Thanks.

are you doing this in a rest pause (RP) kind of fashion? if not, that may be something you could try out. 10reps 15-20sec rest...... 5reps 15-20sec rest.......3reps. it is a style used in DC training as well.

Actually looking at it, i'm going to go out on a limb and say you're doing DC training? lol

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want to develop my delts. Higher peak perhaps?

Oh yes, and better abs!

I take it you're looking at developing your front delts from your next post.

Try different ranges of motion by varying the angle you hit your delts using the same smith machine, narrow grip versus wide grip

Do drop sets on dumbell presses...

You can try to superset arnold presses (dumbells) and military presses (with barbell)

you can superset laterals with presses

There are so many diff. options to increase intensity with shoulders you can almost never hit a plateau

I'm not sure if that's what you meant with shuolders peak though...

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I want to develop my delts. Higher peak perhaps?

Oh yes, and better abs!

what is your current ab routine?

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

are you doing this in a rest pause (RP) kind of fashion? if not, that may be something you could try out. 10reps 15-20sec rest...... 5reps 15-20sec rest.......3reps. it is a style used in DC training as well.

Actually looking at it, i'm going to go out on a limb and say you're doing DC training? lol

Yes, I'm resting for 20 secs between reps. I also hold for 3 secs or so on the last rep.

DC training?

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I take it you're looking at developing your front delts from your next post.

.

presses develope all three heads.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

what is your current ab routine?

Hanging leg raises with 10 lbs ankle weights; 2 sets, 20 reps.
Cable crunches. 3 sets of 15 reps. Actually is 45 reps b/c I go left, right and center 3x.

Medicine ball crunches holding a 15lb db behind my back. 15 reps.

I have other exercises, but I stick basically with these.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I take it you're looking at developing your front delts from your next post.

Try different ranges of motion by varying the angle you hit your delts using the same smith machine, narrow grip versus wide grip

Do drop sets on dumbell presses...

You can try to superset arnold presses (dumbells) and military presses (with barbell)

you can superset laterals with presses

There are so many diff. options to increase intensity with shoulders you can almost never hit a plateau

I'm not sure if that's what you meant with shuolders peak though...

What I mean by peak is, rather then having a round 'head', the shoulders would have a peak..
Thanks!

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

presses develope all three heads.

yes. But you still need to isolate side and rear delts with laterals.

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Great info in this thread. I'm starting DC training on Sunday. I had sort of an embarrassing "false start" last sunday resulting 3 times the volume i was supposed to use and still wobbly legs. I'm focused on research now and think its a go on Sunday.

Good to see you in here thandie!

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hanging leg raises with 10 lbs ankle weights; 2 sets, 20 reps.
Cable crunches. 3 sets of 15 reps. Actually is 45 reps b/c I go left, right and center 3x.

Medicine ball crunches holding a 15lb db behind my back. 15 reps.

I have other exercises, but I stick basically with these.

I've tried all of the above, but I still believe nothing can replace basic crunches and leg raises. Do you do those?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

What I mean by peak is, rather then having a round 'head', the shoulders would have a peak..
Thanks!

Having very well developed side laterals will help you have a wider look and a shoulders peak, not just presses.

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You guys were talking about heavy pinwheel curls for forearms thickness. Here are 2 videos. One heavy, one moderate. Can we get some comments on the form? I've tried these and definitely feel them in the forearm but I still feel it just as much in the bicep. Is this normal? Thanks.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Great info in this thread. I'm starting DC training on Sunday. I had sort of an embarrassing "false start" last sunday resulting 3 times the volume i was supposed to use and still wobbly legs. I'm focused on research now and think its a go on Sunday.

Good to see you in here thandie!

Hey, OneBreath!
I'm using something similar to DC (with a bit of tweeking)and it's kicking my ass in a big way..

Yes, Im kind if figuring out the weight myself!

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I've tried all of the above, but I still believe nothing can replace basic crunches and leg raises. Do you do those?

Yes, I do, but I think I probably don't do enough reps. How many reps and sets do you do?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Yes, I do, but I think I probably don't do enough reps. How many reps and sets do you do?

4 sets of 200-300 reps.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You guys were talking about heavy pinwheel curls for forearms thickness. Here are 2 videos. One heavy, one moderate. Can we get some comments on the form? I've tried these and definitely feel them in the forearm but I still feel it just as much in the bicep. Is this normal? Thanks.

I'd like to know if the form on the video is correct as well. I never go up towards the midle of the chest. Rather straight up to the shoulder. Which is correct?

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

4 sets of 200-300 reps.

Ok, so I wasn't doing enough reps. I'll try that!
Thanks!

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Hey, OneBreath!
I'm using something similar to DC (with a bit of tweeking)and it's kicking my ass in a big way..

Yes, Im kind if figuring out the weight myself!

Thats great, from what i hear it can take a while to get the correct weight to meet the target rep range for each exercise. Lots of fun.

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thats great, from what i hear it can take a while to get the correct weight to meet the target rep range for each exercise. Lots of fun.

I started this week. I'd say by the end of next week I should know how much weight I'll need.
The idea is if I'm doing 18 reps of an exercise; I need to break it down into 3 sets, but heavy enough that I barely make it or short of the 18 reps; with 20 seconds between reps. Then, when I go back to that exercise, I should increase the weight.
Good luck with it. I'm really loving it!!

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I'd like to know if the form on the video is correct as well. I never go up towards the midle of the chest. Rather straight up to the shoulder. Which is correct?

bring up to opposite peck. i believe the top guy is doing this. it makes the foreamrs feel like they are going to explode

 

[Thandie]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

bring up to opposite peck. i believe the top guy is doing this. it makes the foreamrs feel like they are going to explode

Thank you!

I'm glad this thread was started..

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

thanks, i was wondering about those pinwheels. I'll try that next time. I've never hit forearms directly so i have no experience with this exercises.

Next question ...............

If you guys had to pick only 3 exercises for triceps, and you were going to go heavy and to failure on them, what would they be? Here are some i'm considering.

1. Weighted dips (my favorite, probably will never go without them so we can count this as one)
2. Close grip bench
3. Reverse grip bench
4. Skull crushers
5. EZ bar extensions
6. Smythe high incline close grip bench press (to get some shoulders in there)

Feel free to add more. Since we are talking heavy and failure here keep in mind safety and elbow considerations. Thanks.

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

here are two more to consider..... PJR pullovers (there is a video of these at IM) and (slight) decline rolling DB extensions. I love the rolling DB extensions!! They are my favorite tris extension movement.

For the pinwheel curls.... After getting used to these go as heavy as possible. I actually use straps. I know that using straps on a forearm exercise seems stupid, but 60x15 with straps hit my forearms a lot harder than 45x15 without straps.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

thanks, i was wondering about those pinwheels. I'll try that next time. I've never hit forearms directly so i have no experience with this exercises.

Next question ...............

If you guys had to pick only 3 exercises for triceps, and you were going to go heavy and to failure on them, what would they be? Here are some i'm considering.

1. Weighted dips (my favorite, probably will never go without them so we can count this as one)
2. Close grip bench
3. Reverse grip bench
4. Skull crushers
5. EZ bar extensions
6. Smythe high incline close grip bench press (to get some shoulders in there)

Feel free to add more. Since we are talking heavy and failure here keep in mind safety and elbow considerations. Thanks.

close grip bench, skull crushers, weighed dips

 

[mwm5]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

For the pinwheel curls.... After getting used to these go as heavy as possible. I actually use straps. I know that using straps on a forearm exercise seems stupid, but 60x15 with straps hit my forearms a lot harder than 45x15 without straps.

+1, people look at me weird when i bust out the straps for these, lol

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

PJR pullovers look interesting. I always like tri movements that also hit the chest a bit (aka close grip bench, dips).

Does this movement hit the chest a bit like a normal pullover where you try not to flex the elbows?

Alc: I feel like i get the most out of skull crushers for straight up tri delight. How about elbow saftey? Sometimes when i go heavy on these i feel some strain and i've heard of injuries (drsketch comes to mind). Is there anything that can be done form wise to prevent elbow trouble with these?

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have tried the PJRs but they bothered shoulders. I know that CEO loves them.

You should be doing all extension based movements somewhere in the 20-30 rep range RP to save your elbows. That is of course if you are doing DC. I did the Rolling DB extensions yesterday for a set of 26RP. Crazy pump!!!

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I have tried the PJRs but they bothered shoulders. I know that CEO loves them.

You should be doing all extension based movements somewhere in the 20-30 rep range RP to save your elbows. That is of course if you are doing DC. I did the Rolling DB extensions yesterday for a set of 26RP. Crazy pump!!!

thats the key! gotcha.


For these rolling extensions i think i've done these before but not on the decline. Is this what you're talking about?

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

That's It!!! The decline isn't necessary I guess. I seen Dante recommend it and I went with it. I set the bench to the highest decline setting, so it is not really that far from flat lol.

I have RPed regular EZ bar tri extensions and ez bar tri extensions leaning on the preacher curl pad (incline). I lost both in thier respected blasts. I will eventually do each of these again when I fail at the RDBE. I would recommend picking your favorite extension lift out of the three or four options and riding with that one first. Having a weighted dip, a press variation, and an extension exercise in you tri exercise rotation for each (A) workout seems like a good idea to me. This is what I am doing.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Sternum Chins!!!!

I was messing around yesterday trying to do "Power Ups" I can get my elbows over the chinning bar, but I can't lock my elbows out into the dip position. Have you ever done these? probably a lot easier on rings (yeah right). It is funny because a few months ago I could not generate the explosive power needed to get my elbows over the bar. I won't try them for a few months and then I might be able to do one complete rep lol.

I haven't tried those yet. CP recommends mixed-grip chin-ups alternating grip between sets, those are good to being able to do one arm chin-ups later.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I haven't tried those yet. CP recommends mixed-grip chin-ups alternating grip between sets, those are good to being able to do one arm chin-ups later.

one arm chinups with your other hand supporting your wrist iseasy, but doing them with one hand behind ur back....now that's a killer....I can't do that.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

thanks, i was wondering about those pinwheels. I'll try that next time. I've never hit forearms directly so i have no experience with this exercises.

Next question ...............

If you guys had to pick only 3 exercises for triceps, and you were going to go heavy and to failure on them, what would they be? Here are some i'm considering.

1. Weighted dips (my favorite, probably will never go without them so we can count this as one)
2. Close grip bench
3. Reverse grip bench
4. Skull crushers
5. EZ bar extensions
6. Smythe high incline close grip bench press (to get some shoulders in there)

Feel free to add more. Since we are talking heavy and failure here keep in mind safety and elbow considerations. Thanks.

Dips are definitely nr 1. Then seated half press if you have issues with the lateral head development and close grip inclined bench press for functional stregth and hypertrophy.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

PJR pullovers look interesting. I always like tri movements that also hit the chest a bit (aka close grip bench, dips).

Does this movement hit the chest a bit like a normal pullover where you try not to flex the elbows?

Alc: I feel like i get the most out of skull crushers for straight up tri delight. How about elbow saftey? Sometimes when i go heavy on these i feel some strain and i've heard of injuries (drsketch comes to mind). Is there anything that can be done form wise to prevent elbow trouble with these?

OneBreath, skull crushers are great. You need to warm p your elbows first. I do rope pulldowns to warm up elbows.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

one arm chinups with your other hand supporting your wrist iseasy, but doing them with one hand behind ur back....now that's a killer....I can't do that.

Yeah that's true but doing the mix grip chin ups will help develop the strength to get there.

Here is a little something to inspire us with chin-ups YouTube - the chin-up master

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Yeah that's true but doing the mix grip chin ups will help develop the strength to get there.

Here is a little something to inspire us with chin-ups YouTube - the chin-up master

He's just being fancy. Only thing is not so sure I'll EVER be able to do one-arm chin ups.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

He's just being fancy. Only thing is not so sure I'll EVER be able to do one-arm chin ups.

Drop 80lbs

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Drop 80lbs

lol...

 

[SouthernLord]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Drop 80lbs

That's my long term goal. I want to get down to 135 pounds. I will be so ripped that you can see my pancreas secrete insulin!!! lol J/K

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

that's my long term goal. I want to get down to 135 pounds. I will be so ripped that you can see my pancreas secrete insulin!!! Lol j/k

lmao

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

That's my long term goal. I want to get down to 135 pounds. I will be so ripped that you can see my pancreas secrete insulin!!! lol J/K

olololololololololo

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

lol, ripped -> shredded -> diced -> organ visiblity

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

lol, ripped -> shredded -> diced -> organ visiblity

lol @ organ visibility

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You guys were talking about heavy pinwheel curls for forearms thickness. Here are 2 videos. One heavy, one moderate. Can we get some comments on the form? I've tried these and definitely feel them in the forearm but I still feel it just as much in the bicep. Is this normal? Thanks.

This video is the form you want to stick closer to...although he admits to using some body english (but good god he's using 125 lbs.). Not really a controlled negative he's doing there, but again with 125 lbs in one hand that would be difficult. The more strict you can keep form and more controlled you keep the negative, the better you'll be...at least until you're using 125 lbs.!

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I started this week. I'd say by the end of next week I should know how much weight I'll need.
The idea is if I'm doing 18 reps of an exercise; I need to break it down into 3 sets, but heavy enough that I barely make it or short of the 18 reps; with 20 seconds between reps. Then, when I go back to that exercise, I should increase the weight.
Good luck with it. I'm really loving it!!

The idea of rest-paused reps isn't necessarily to just rest for 20 (or however many) seconds, it is that during that rest, you take 12-15 DEEEEEEP breaths (that just happens to take about 20 seconds) to bring as much oxygen as possible into your lungs and muscles before you continue your r-p set. If you don't do these deep breaths, you won't complete as many reps.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

thanks, i was wondering about those pinwheels. I'll try that next time. I've never hit forearms directly so i have no experience with this exercises.

Next question ...............

If you guys had to pick only 3 exercises for triceps, and you were going to go heavy and to failure on them, what would they be? Here are some i'm considering.

1. Weighted dips (my favorite, probably will never go without them so we can count this as one)
2. Close grip bench
3. Reverse grip bench
4. Skull crushers
5. EZ bar extensions
6. Smythe high incline close grip bench press (to get some shoulders in there)

Feel free to add more. Since we are talking heavy and failure here keep in mind safety and elbow considerations. Thanks.

Bro, when you do DC, you don't want to just pick 3 exercises, you'll want to have all 6 of these in your arsenal...because when you can no longer progress on one, you'll be switching it out for another...so have a couple in reserve for EVERY exercise.

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

OneBreath, skull crushers are great. You need to warm p your elbows first. I do rope pulldowns to warm up elbows.

OneBreath, SouthernLord is right about increasing the rp rep range for your tricep exercises being key to avoiding elbow issues.

As for warming them up, by the time I have done my warmups and heavy working sets for chest and shoulders...not much more I can do (pulldowns, etc.) to warm up my elbows. If they aren't warmed up by now, you may as well give up on heavy lifting and take up knitting.

Of course if you feel you need to...

 

[OneBreath]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Thanks ceo, all points well understood and noted. This is a huge help.

 

[thelion2005]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I underwent complete right hip joint replacement on Sept 23. Here I am thinking about a new lower body routine.I will not become half-a-body and avoid leg work when I am released to train again October 6. And I will protect this new part. Not going to dislocate or break it.

I will have a PT for 3 times a day, 6 weeks. But unless he is (was) a squater, we won't be on the same page.

I can see that calf raises are in. Might lower the weight and slow down the action. As are ham curls and front extensions. Slow and steady.

But ... what squat? I have to keep away from that joint and bomb the quads. I'm not supposed to break 90 degrees knee to hip to shoulder.

What about Hacks? Back flat on sled, pads on shoulders, foot platform and rails set at 90 ..... Your opinion?

And what ab exercises? I used to do hanging leg lifts with weights on ankles .... and declines with 50 lb plate on chest. What now??

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I underwent complete right hip joint replacement on Sept 23. Here I am thinking about a new lower body routine.I will not become half-a-body and avoid leg work when I am released to train again October 6. And I will protect this new part. Not going to dislocate or break it.

I will have a PT for 3 times a day, 6 weeks. But unless he is (was) a squater, we won't be on the same page.

I can see that calf raises are in. Might lower the weight and slow down the action. As are ham curls and front extensions. Slow and steady.

But ... what squat? I have to keep away from that joint and bomb the quads. I'm not supposed to break 90 degrees knee to hip to shoulder.

What about Hacks? Back flat on sled, pads on shoulders, foot platform and rails set at 90 ..... Your opinion?

And what ab exercises? I used to do hanging leg lifts with weights on ankles .... and declines with 50 lb plate on chest. What now??

I think the best route to this will be to ask these questions to both your surgeon and your PT. Surgeons seem to be mixed for the most part on weight training, but many other activities they are definite yay or nay on after THR. Usually very high impact sports are not recommended, like football, baseball, soccer. Things like cross-country skiing and hiking are usually OK, if the patient has had experience with them, while downhill skiing is something they are divided on (like weight training).

Because of your past years of experience with weight training they probably will give you the go ahead. They will surely recommend not going heavy. Main concerns are wear and loosening of the new joint...but, strengthening the hip around the joint should help prevent loosening. Those things (along with fractures) usually happen with more high impact activities though, which is why they recommend to avoid them.

Now things like Olympic lifts (snatch/clean/etc.) where you are "jumping" a bit while lifting a heavy weight would definitely want to be avoided (high impact under heavy weight - bad). Pretty much common sense, huh?

Also, you are going to be working up to things like squats. No way you'll get under 200 lbs right away (again, common sense)! I doubt you'll even want to start with 135. Slow and easy. Like anything that requires recovery, there will likely be quite a bit of pain at first, but your PT will help you with methods to relieve that. Even then, years from now you may still become sore after say a long hike, or too much bending while working in your garden...or maybe too much squatting. That soreness will most likely go away in a day or two just like when we workout, and is usually not a big deal (just your body letting you know that you're either not that young anymore, or you need to take it a bit easier).

Best advice I can give though is to take all this up with your surgeon and PT. Let them know your history...how long you've been weight lifting, if you trained heavy, let them know you're used to squatting 600 lbs. (or whatever). Be as thorough as possible and ask as many questions as you need to. Write down a list of questions so you don't forget them too.

I know this wasn't much help, but hopefully your PT will have some good advice. You'll also get to know your body again over a bit of time and you'll know what you can handle. Just don't jump the weight up too much at once in the beginning! 10 lbs. here, 5 lbs. there, and see how you feel the next day. Good luck bro!!

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

This video is the form you want to stick closer to...although he admits to using some body english (but good god he's using 125 lbs.). Not really a controlled negative he's doing there, but again with 125 lbs in one hand that would be difficult. The more strict you can keep form and more controlled you keep the negative, the better you'll be...at least until you're using 125 lbs.!

I use 100lbs for hammer curls..tried with 110lbs and almost got my elbows snatched off of my arms...I'm stuck at 100lbs, but hey it's still 100lbs

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

OneBreath, SouthernLord is right about increasing the rp rep range for your tricep exercises being key to avoiding elbow issues.

As for warming them up, by the time I have done my warmups and heavy working sets for chest and shoulders...not much more I can do (pulldowns, etc.) to warm up my elbows. If they aren't warmed up by now, you may as well give up on heavy lifting and take up knitting.

Of course if you feel you need to...

You're a beast bro...By the time I have done my heavy chest I have to go home...I do arms on a separate day

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I underwent complete right hip joint replacement on Sept 23. Here I am thinking about a new lower body routine.I will not become half-a-body and avoid leg work when I am released to train again October 6. And I will protect this new part. Not going to dislocate or break it.

I will have a PT for 3 times a day, 6 weeks. But unless he is (was) a squater, we won't be on the same page.

I can see that calf raises are in. Might lower the weight and slow down the action. As are ham curls and front extensions. Slow and steady.

But ... what squat? I have to keep away from that joint and bomb the quads. I'm not supposed to break 90 degrees knee to hip to shoulder.

What about Hacks? Back flat on sled, pads on shoulders, foot platform and rails set at 90 ..... Your opinion?

And what ab exercises? I used to do hanging leg lifts with weights on ankles .... and declines with 50 lb plate on chest. What now??

I'd stay away from Squat right now bro...and heavy lifting for that matter. Star off slow and controlled and listen to your body.

If you're gong to have a PT, then that's great. He'll help you figure out when you can increase the intensity a little. Also, like CEO said, consult your doctor before you do anything.

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Aside from good diet and lifting, I do some cardio to help loose fat, this is what I do:
Warm Up- Jog for 5 mins.
Job for 1 min, sprint for 10 secs - repeat for a total of 20mins
Cooldown - Jog for 5 mins or brisk walking for 10.

How good it that for fat loss? Is their anything else I could add in to help?

And also aside from Military, whats the best exercise to broaden up shoulders more?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Aside from good diet and lifting, I do some cardio to help loose fat, this is what I do:
Warm Up- Jog for 5 mins.
Job for 1 min, sprint for 10 secs - repeat for a total of 20mins
Cooldown - Jog for 5 mins or brisk walking for 10.

How good it that for fat loss? Is their anything else I could add in to help?

And also aside from Military, whats the best exercise to broaden up shoulders more?

Interval training is good for cardio...I did it when I used to do track & Field.

Shoulders, you're lookiong for the wide square look, correct?

You need to work on your side delts. Lateral raises, heavy lateral raises, machine laterals...etc...

If you want to get bigger shoulders, we can set you up with a workout plan as well....

Are ou on a training split?

 

[ceo]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

You're a beast bro...By the time I have done my heavy chest I have to go home...I do arms on a separate day

Yeah, but you're doing more volume than I am. I do one heavy working set per bodypart. So, though I may do 3-4 warmup sets for chest, after my one heavy, rest-paused work set I'm moving on to shoulders, then tri's. I need to do less warmup for shoulders, and very little to none for tri's. Then it's on to back width and back thickness!!


By the way, hope you don't think I'm trying to "steal your thunder" by answering some questions on your thread. I am just answering some specific to DC and techniques used in DC, and this medically related question...both areas where I have experience. I know you don't train DC and I don't think you've had any medical experience or training, so I hope I'm not stepping on your toes big guy!

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Urm.. I thought the job/sprint was interval training?
And Im kind of on a routine, check my training journell on this board..
And yeah, I already have quite big shoulders just wanted to make them bigger, the big square look is good yeah. My routine is many strength but Iv got 3-4 weeks of mass now, seen as Iv been on strength for 6 weeks, just changing it for a while, so Ill be adding another shoulder exercise is for sure, just wondered which one?

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Yeah, but you're doing more volume than I am. I do one heavy working set per bodypart. So, though I may do 3-4 warmup sets for chest, after my one heavy, rest-paused work set I'm moving on to shoulders, then tri's. I need to do less warmup for shoulders, and very little to none for tri's. Then it's on to back width and back thickness!!


By the way, hope you don't think I'm trying to "steal your thunder" by answering some questions on your thread. I am just answering some specific to DC and techniques used in DC, and this medically related question...both areas where I have experience. I know you don't train DC and I don't think you've had any medical experience or training, so I hope I'm not stepping on your toes big guy!

offcourse not bro...I value your experience and knowledge. You have a lot of years under your belt and you are making this thread better and helping members....as long as people are learning then it's good

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Urm.. I thought the job/sprint was interval training?
And Im kind of on a routine, check my training journell on this board..
And yeah, I already have quite big shoulders just wanted to make them bigger, the big square look is good yeah. My routine is many strength but Iv got 3-4 weeks of mass now, seen as Iv been on strength for 6 weeks, just changing it for a while, so Ill be adding another shoulder exercise is for sure, just wondered which one?

yes bro, job/sprint is interval training thats exactly what i'm saying

you def. need side laterals to get the wide squared look

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

...

 

[ajaygill]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

is it possible not to get DOMS, it really sucks. Also one more question how do i get the inside of my back to grow. My back routine is

deadlifts, bb rows, lat pulldown, hammer rows.

 

[the_alcatraz]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

is it possible not to get DOMS, it really sucks. Also one more question how do i get the inside of my back to grow. My back routine is

deadlifts, bb rows, lat pulldown, hammer rows.

the general concensus is that DOMS is caused mostly by lactic acid buildup.

You can do a lot of things to minimize the buildup of lactic acid and in turn get a lower chance to get delayed onset muscle soreness. Make sure you warm up and stretch really well. Then make sure you start will low weights and the contractions of the muscles is slow and deliberate rather than explosive.

"Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load."

Delayed onset muscle soreness - Wikipedia, the free encyclopedia

I'd also suggest these for your back:

Dumbell rows (instead of barbell)
Cable rows, narrow grip and wide grip

 

[ExtraMile]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

yes bro, job/sprint is interval training thats exactly what i'm saying

you def. need side laterals to get the wide squared look

Allright well I was thinking of doing a split like this for the 4 weeks of mass training Iv got:
Monday : Back, Shoulder and Chest Width + High rep abs
Pullup 3x failure
Db Military 5x10
Chin 4x10
Lateral Raises 3x10
Flyes 6x20,15,12,10,8,8
SitUps 4x70-100 (near failure)

Wednesday: Back+Cheast Thickness + Arm Mass
Bent Over Barbell Row 5x10
Flat Barbell Bench 5x10
One Arm DB Row 3x8
Flat DB Bench 3x12
Over Head DB Extension 4x8
Standing Barbell Curl 4x10

Friday: Legs + Weighted Abs
DeadLift (using as little leg movement as possible) 7x6-8
Sumo Style Dead Lift (wear lifting belt) 5x10
DB Jump Squat 3x15
Barbell Shrug 4x10
Weighted Plank 3x45 sec
Weighted Lying Leg Raise 3x45sec - these are an exercise we used to do at football training, what you do is lie on the floor with your arms my your sides and lift youer feet about 6 inches off the ground for as long as possible, is this the right name?

Thats the routine I was thinking of doing, How good is it? Should I add in more for shoulder seen as Im concentrating on them?

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

is it possible not to get DOMS, it really sucks. Also one more question how do i get the inside of my back to grow. My back routine is

deadlifts, bb rows, lat pulldown, hammer rows.

 

[SaiBoT]

Re: Post up your bodybuilding training problems and I'll help you develop a new routi

Allright well I was thinking of doing a split like this for the 4 weeks of mass training Iv got:
Monday : Back, Shoulder and Chest Width + High rep abs
Pullup 3x failure
Db Military 5x10
Chin 4x10
Lateral Raises 3x10
Flyes 6x20,15,12,10,8,8
SitUps 4x70-100 (near failure)

Wednesday: Back+Cheast Thickness + Arm Mass
Bent Over Barbell Row 5x10
Flat Barbell Bench 5x10
One Arm DB Row 3x8
Flat DB Bench 3x12
Over Head DB Extension 4x8
Standing Barbell Curl 4x10

Friday: Legs + Weighted Abs
DeadLift (using as little leg movement as possible) 7x6-8
Sumo Style Dead Lift (wear lifting belt) 5x10
DB Jump Squat 3x15
Barbell Shrug 4x10
Weighted Plank 3x45 sec
Weighted Lying Leg Raise 3x45sec - these are an exercise we used to do at football training, what you do is lie on the floor with your arms my your sides and lift youer feet about 6 inches off the ground for as long as possible, is this the right name?

Thats the routine I was thinking of doing, How good is it? Should I add in more for shoulder seen as Im concentrating on them?