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

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

Trevor111 said:
Hello, I have had a problem training some muscles.

First, I have lots of trouble with the bi's. I can reach failure on them and feel a burn on them for about six hours, but after that I feel like I can do as much bi work as I just did six hours ago. I have not managed to gain much bicep mass either. I use preacher EZ bar curls and hammer curls for a 6-8 rep range. I usually do 5-6 sets per excersize. I used to do concentration curls, but had trouble with the form and so replaced them with the preacher curls, which work only a little better. I do a similar workout for tri's, and it seems to work very well.

Also, I have trouble with calves. All I normally do is a few sets of the seated calf raises, and I have trouble feeling much of a burn at all with it, much less one that lasts. (Our gym doesn't have a standing calf raise machine.)

Also, for each muscle, I train about once a week
Click to expand...

As for bies do you work them on back day? You should always work your bies on back day..... Rows rows and more rows work the bies. Then do what is called a drag curls. Do a curl but drag the bar along your body. Its a reg curl but the bar should never leave your body,,,
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

needtogetaas said:
As for bies do you work them on back day? You should always work your bies on back day..... Rows rows and more rows work the bies. Then do what is called a drag curls. Do a curl but drag the bar along your body. Its a reg curl but the bar should never leave your body,,,
Click to expand...

Yep! Needto is Correct, You can use either a straight bar or the EZ Curl bar ,with your arms straight down slowly curl the bar using a weight that you can do at least 10-12 reps. Then as you curl the bar have the bar follow the conture of your body no further than one inch away, If you don't feel sore as hell after 4-5 sets of these then (A) You did them incorrectly or not enough weight.


Now (B) The calves are an entirely different muscle,since they get worked every day ,walking,jumping,etc-so here we have to introduce them to the "Shock" Value.
Buy a chain at any hardware store about 6to7 feet in length is sufficent add a clip on lock hook to each end.
Now wrap the chain around your waist and lock in place grab a plate 25,35,45 whatever it takes to run the chain thru the hole (olympic plate) You will have to get on your knees to do this then hook the plate where it hangs just low enough that it's just above the knees, do free standing calf raises with a weight that you can rep 100 times without stoppingyou may hold on to a pole or side of a maching for stability,2nd set try for another 100 if you can't thats ok, be sure to use strict form with no bouncing.
I Forgot To add its more confortable if you have a weight belt,that way you only need 3 ft of chain.S hooks will work also.
Get back to me after the next few days
RADAR
 
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Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

needtogetaas said:
As for bies do you work them on back day? You should always work your bies on back day..... Rows rows and more rows work the bies.
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Click to expand...

Row till they grow! Would you suggest spider curls? are you familiar with these? If not, it's when you stand in the middle of a cable cross over machine, with the handles at, or near, shoulder height & you curl the handles towards your ears...if that makes sense
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Normally I work back and bi's each once a week but with 3-4 days in between. Should I work bi's more often or should I just not isolate them?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Tassie said:
Row till they grow! Would you suggest spider curls? are you familiar with these? If not, it's when you stand in the middle of a cable cross over machine, with the handles at, or near, shoulder height & you curl the handles towards your ears...if that makes sense
Click to expand...

The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion).

The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.



So with this being said drag curls is a good way to work them rows are a good way to work them...



And then the reg dumb bell curl is another way to work them... Although people forget about the turning of the wrist part of the movement. Lots of people just use a bar and go str8 up and down. Or even when they use dumb bells they just go str8 up and down... Helloooooo You are forgeting about the secondary function of the Bicep!!!!!



You should do dumb bell curls and do them right.. Start with the dumb bell hanging on your side with your palms facing your body.. Bring the dumb bell up and at the same time turn the wrist outward.. At the very top of the movement your palms should almost be facing out ward. At this point squeeze and flex the muscle. Mentally concentrate on squeezing and flexing the muscle as you turn the wrist outward. Hold this for 2 seconds and then lower the weight.



If you are going to do the (spider curls) then start with the palms (facing down) and turn them upward as you bring the weight up, again squeeze and hold the movement at the top.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

If you need bicep mass work on your deadlifts. Once you can pull double your body weight from the floor for a set of 5 your arms will be just fine :biggrin:
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I found that as a beginner heavy compound moves built by biceps alot, especially close underhand grip chins, rows and deads
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

heavy ass cheat curls!!!!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Im sure iv asked this before but I couldnt find it...
Does anyone know any good moves to thicken the forearms up from front views? My forearms are narrow but thick if that makes sense, from the front the look narrow but from a side view they look thick, look ill post a pic.

Check out how skinny they look from the front, I really wana focus on forearms cuz wearin my school T-Shirt forearms and shoulders are the two main noticeable features, I already have a big wide shouldered look but I hate my forearms...
 
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?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ThePVangler said:
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?
Click to expand...

yes, because of the body's synergy
 
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
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Elementality said:
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
Click to expand...


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

desmond said:
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?
Click to expand...

It's hard to tell without a video of you deadlifting, anyway have you tried snatch grip deads?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SaiBoT said:
It's hard to tell without a video of you deadlifting, anyway have you tried snatch grip deads?
Click to expand...

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

desmond said:
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.
Click to expand...

Maybe if you start working with snatch grip and gradually over weeks decrease the width of the grip you might get the glute activation and hip drive you are looking for, just a thought.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SaiBoT said:
Maybe if you start working with snatch grip and gradually over weeks decrease the width of the grip you might get the glute activation and hip drive you are looking for, just a thought.
Click to expand...

ah ok - thanks will give try
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Elementality said:
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?
Click to expand...

triceps with back

biceps with chest

same rational....the triceps is already being stressed and overworked when you hit your chest hard, by the time you're done with the chest, you cant even flex your tri....same concept with the back, after a hardcore back workout, my bis and forearms are already fully pumped and i cant even flex them...that why i DONT do chest and tris or back and bis...

I make sure the bi is on a separate day from the back and the tri is on a separate day from the chest
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I boldly decided to post up my routine. Im pretty sure its not that great, but I want to see some input on what you guys think...

Day 1 :

Bench- 4x8 with a superset of 135 till failure
Tricep pushdowns - 4x8
Dips- 4x8 very slowly
Incline DB flys- 4x12
BB reverse curls - 4x8
DB curls - 4x8

Day 2:

BB rows- 4x8 with superset of 100 till failure very s
lowly
Deadlift - 5x6
Lat pulldowns - 4x8
1 arm DB rows - 4x8
BB Military- 4x8
BB hang cleans - 5x5
Then usually leave the gym after a few sets of pull ups

Day 3:

Front squat- 3x3 ( Basically my warm up )
Squat- 5x5
Leg press- 4x10
Calf raisers - 5x12
BB lunges - 5x5

I think thats it. Usually doing abs everyday. Let me know what you guys think!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I would add on day 3 a hip extension hamstring exercise. I prefer RDL over SLDL. Alternativly, GHR may be an option if you have the apparatus (both knee flexion - you don't include such an exercise - and hip extension)

I'd also consider on day 1 doing the tricep push downs after all the chest exercises, and query (only you really know) whether there are too many demanding back exercises on day 2 for you really to put 100% in all of them.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I need to start doing more cardio, especially since I'm about to start a cycle next week.
My question is I can't do cardio in the morning and I lift in the afternoon for about an hour.
Do I do cardio right after lifting? If so should I drink my protein shake and waxy maize right after weights at the gym or just wait until I get home??
Thanks
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Best for delt thickness? Seated DB Military or Seated Arnold Press?

1000th post
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I always tend to focus A LOT more on my upper body when training because I hate blowing my legs up!

I am genetically inclined to gaining muscle in my legs very fast and thus making my jeans or slacks look wierd and shopping for new pairs impossible to find (that actually fit right).

I spend 5-6 days a week on my upper body. One day I'll do back and bi's, the next chest and tri's, and so on. I do abs EVERYDAY.

Obviously I try to mix up as many new exercises and routines as possible, but I still feel like I'm hiting a plateau... Even when I'm on a cycle

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

DonDeca said:
I always tend to focus A LOT more on my upper body when training because I hate blowing my legs up!

I am genetically inclined to gaining muscle in my legs very fast and thus making my jeans or slacks look wierd and shopping for new pairs impossible to find (that actually fit right).

I spend 5-6 days a week on my upper body. One day I'll do back and bi's, the next chest and tri's, and so on. I do abs EVERYDAY.

Obviously I try to mix up as many new exercises and routines as possible, but I still feel like I'm hiting a plateau... Even when I'm on a cycle

Any suggestions?
Click to expand...

Define mixing up?

What does your routine look like, is there any progressive overload at all?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

any good worksout that can get my chest bigger ? been working on chest for a while but no change only strenght went up. ive tried bench press, flys, db press, db press incline. any help?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I was wondering if any of you could give me some advice. I haven’t really seen much for gains on my current program in about 6 months and it’s time for a change. Basically, none of my major lifts have increased in a while. It’s at the point where if I get an extra rep over all of my sets, that’s a good day. So here’s my current program. I apologize in advance for the length of this post, but I figured detail would be good. I’ve been lifting for about 6 years now, although I didn’t really get serious about it until maybe 2 years ago. For reference, I’m 23 years old, 5’10” and about 185 pounds (I’ve been at this weight for several years now, although I have definitely changed the way it’s distributed). I have pictures that I can post if they will help. Here we go:

I’ve been using the following periodization for about a year now. I switched up the exercises themselves a bit every four months or so, but I’ve kept the same pattern up. When I get to the end, I just start over again. Basically, my program has stayed the same since none of the exercises switches were major ones (with one exception).

Week 1: 8-11 reps / 2 sets / 2 minutes between sets
Week 2: 4-7 reps / 3 sets / 90 seconds between sets
Week 3: 4-7 reps / 3 sets / 90 seconds between sets
Week 4: 8-11 reps / 4 sets / 60 seconds between sets
Week 5: 4-7 reps / 5 sets / 60 seconds between sets

Obviously I vary my weights from week to week as well. Also, starting in January, I introduced another workout that I do to start the week and also to end the week if time permits (this is the exception I mentioned above). Up until about a month ago, I was working out 5 times a week without fail. I dropped down to 4 because of various commitments. Last week and for the next two, I’ll probably get around five workouts (probably not really doing a full program, but just the stuff that’s most important). At the end of the month though, I’ll be able to work out 4 to 5 times a week every week again. So here are the weights (all in lbs) I’m using right now, or was up until recently:

Day 1 (Total Body):
Clean and Press:
5 x 5 @131 90 seconds between sets
Overhead Split Squats:
5 x 5 @83 90 seconds between sets
Wide Grip Deadlifts:
5 x 5 @281 90 seconds between sets
Pullups
10 sets with about 60 seconds in between for a total of about 40-42 reps

Day 2 (Chest + Biceps):
Bench Press:
Week 1: 9@190, 9@190
Week 2 and 3: 6@205, 6@205, 5@205
Week 4: 10@170, 10@170, 10@170, 8@170
Week 5: 6@185, 6@185, 6@185, 7@185, 5@185
Chinups
Week 1: 11@body weight, 9@BW
Week 2 and 3: 6@BW+25, 6@BW+25, 6@BW+25
Week 4: 7@BW, 7@BW, 6@BW, 6@BW
Week 5: 6@BW, 6@BW, 6@BW, 7@BW, 5@BW
DB Incline Bench Press:
Week 1: 10@65x2, 10@65x2
Week 2 and 3: 6@75x2, 6@75x2, 5@75x2
Week 4: 10@50x2, 10@50x2, 10@50x2, 7@50x2
Week 5: 7@60x2, 7@60x2, 7@60x2, 7@60x2, 6@60x2
Barbell Curls:
Week 1: 10@80, 10@80
Week 2 and 3: 7@95, 6@95, 6@95
Week 4: 9@70, 9@70, 9@70, 9@70
Week 5: 7@80, 6@80, 6@80, 6@80, 6@80
DB Decline Bench Press:
Week 1: 10@60x2, 8@60x2
Week 2 and 3: 6@70x2, 6@70x2, 5@70x2
Week 4: 11@45x2, 11@45x2, 11@45x2, 9@45x2
Week 5: 6@60x2, 6@60x2, 6@60x2, 6@60x2, 6@60x2
Incline DB Curls:
Week 1: 8@30x2, 9@30x2
Week 2 and 3: 7@35x2, 6@35x2, 5@35x2
Week 4: 11@20x2, 11@20x2, 11@20x2, 11@20x2
Week 5: 6@30x2, 6@30x2, 6@30x2, 6@30x2, 6@30x2
Incline Flyes:
Week 1: 11@40x2, 11@40x2
Week 2 and 3: 7@45x2, 7@45x2, 7@45x2
Week 4: 11@30x2, 11@30x2, 11@30x2, 11@30x2
Week 5: 7@35x2, 7@35x2, 7@35x2, 7@35x2, 7@35x2
Single Arm Cable Curls:
The numbers here really don’t mean much since every machine is different. I stick to the same pattern of sets, reps, and rest here too.

Day 3 (Legs + Shoulders):
Squats (I had some hip issues a couple of months ago, so these are lower than they would normally be as I work my way back):
Week 1: 11@225, 11@225
Week 2 and 3: 7@250, 7@250, 7@250
Week 4: 11@205, 11@205, 11@205, 11@205
Week 5: 7@225, 7@225, 7@225, 7@225, 7@225
Romanian Deadlifts:
Week 1: 9@215, 11@215
Week 2 and 3: 7@245, 6@245, 7@245
Week 4: 11@185, 11@185, 10@185, 10@185
Week 5: 5@225, 5@225, 6@225, 6@225, 6@225
Seated DB Presses:
Week 1: 8@50x2, 11@50x2
Week 2 and 3: 6@60x2, 6@60x2, 6@60x2
Week 4: 11@40x2, 11@40x2, 10@40x2, 6@40x2
Week 5: 6@55x2, 6@55x2, 6@55x2, 5@55x2, 4@55x2
Lateral Raises:
Week 1: 10@20x2, 10@20x2
Week 2 and 3: 6@25x2, 5@25x2, 6@25x2
Week 4: 8@15x2, 8@15x2, 8@15x2, 8@15x2
Week 5: 6@20x2, 6@20x2, 7@20x2, 7@20x2, 6@20x2,
Front Squats:
Week 1: 11@135, 11@135
Week 2 and 3: 7@205, 7@205, 7@205
Week 4: 8@165, 8@165, 8@165, 8@165
Week 5: 5@185, 5@185, 5@185, 5@185, 5@185
Clean Pulls:
Week 1: 10@185, 10@185
Week 2 and 3: 7@205, 7@205, 7@205
Week 4: 8@165, 8@165, 8@165, 8@165
Week 5: 5@185, 5@185, 5@185, 7@185, 7@185
Face Pulls (rotator cuff exercise):
Again, these are on a machine.

Day 4 (Back + Triceps)
Bent-over Barbell Rows:
Week 1: 11@145, 11@145
Week 2 and 3: 7@170, 7@170, 7@170
Week 4: 10@135, 10@135, 10@135, 8@135
Week 5: 7@150, 7@150, 7@150, 7@150, 7@150
Dips:
Week 1: 11@BW+50, 9@BW+50
Week 2 and 3: 7@BW+65, 7@BW+65, 6@BW+65
Week 4: 9@BW+25, 10@BW+25, 9@BW+25, 7@BW+25
Week 5: 7@BW+40, 7@BW+40, 7@BW+40, 7@BW+40, 7@BW+40
Bent-over DB Rows:
Week 1: 11@55, 11@55
Week 2 and 3: 7@65x2, 7@65x2, 7@65x2
Week 4: 10@45x2, 10@45x2, 10@45x2, 10@45x2
Week 5: 7@60x2, 7@60x2, 7@60x2, 7@60x2, 7@60x2
Lying E-Z Bar Extensions:
Week 1: 11@90, 11@90
Week 2 and 3: 7@100, 6@100, 6@100
Week 4: 10@80, 10@80, 10@80, 10@80
Week 5: 5@95, 5@95, 5@95, 5@95, 7@95
DB Upright Rows:
Week 1: 11@35x2, 11@35x2
Week 2 and 3: 7@50x2, 6@50x2, 6@50x2
Week 4: 8@30x2, 8@30x2, 8@30x2, 8@30x2
Week 5: 6@40x2, 6@40x2, 6@40x2, 6@40x2, 6@40x2
Overhead DB Extensions:
Week 1: 12@70, 13@70
Week 2 and 3: 7@90, 7@90, 6@90
Week 4: 11@60, 11@60, 11@60, 10@60
Week 5: 7@75, 7@75, 7@75, 7@75, 6@75
Seated Rows:
Machine
Single Arm Tricep Extensions:
Machine

Day 5: Day 1 again, if I do this workout.


Any advice I could get would be much appreciated. I’m really not sure what direction to go in at this point. If there’s any important information missing, please let me know. Thanks!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

primetimeseano said:
I was wondering if any of you could give me some advice. I haven’t really seen much for gains on my current program in about 6 months and it’s time for a change. Basically, none of my major lifts have increased in a while. It’s at the point where if I get an extra rep over all of my sets, that’s a good day. So here’s my current program. I apologize in advance for the length of this post, but I figured detail would be good. I’ve been lifting for about 6 years now, although I didn’t really get serious about it until maybe 2 years ago. For reference, I’m 23 years old, 5’10” and about 185 pounds (I’ve been at this weight for several years now, although I have definitely changed the way it’s distributed). I have pictures that I can post if they will help. Here we go:

I’ve been using the following periodization for about a year now. I switched up the exercises themselves a bit every four months or so, but I’ve kept the same pattern up. When I get to the end, I just start over again. Basically, my program has stayed the same since none of the exercises switches were major ones (with one exception).

Week 1: 8-11 reps / 2 sets / 2 minutes between sets
Week 2: 4-7 reps / 3 sets / 90 seconds between sets
Week 3: 4-7 reps / 3 sets / 90 seconds between sets
Week 4: 8-11 reps / 4 sets / 60 seconds between sets
Week 5: 4-7 reps / 5 sets / 60 seconds between sets

Obviously I vary my weights from week to week as well. Also, starting in January, I introduced another workout that I do to start the week and also to end the week if time permits (this is the exception I mentioned above). Up until about a month ago, I was working out 5 times a week without fail. I dropped down to 4 because of various commitments. Last week and for the next two, I’ll probably get around five workouts (probably not really doing a full program, but just the stuff that’s most important). At the end of the month though, I’ll be able to work out 4 to 5 times a week every week again. So here are the weights (all in lbs) I’m using right now, or was up until recently:

Day 1 (Total Body):
Clean and Press:
5 x 5 @131 90 seconds between sets
Overhead Split Squats:
5 x 5 @83 90 seconds between sets
Wide Grip Deadlifts:
5 x 5 @281 90 seconds between sets
Pullups
10 sets with about 60 seconds in between for a total of about 40-42 reps

Day 2 (Chest + Biceps):
Bench Press:
Week 1: 9@190, 9@190
Week 2 and 3: 6@205, 6@205, 5@205
Week 4: 10@170, 10@170, 10@170, 8@170
Week 5: 6@185, 6@185, 6@185, 7@185, 5@185
Chinups
Week 1: 11@body weight, 9@BW
Week 2 and 3: 6@BW+25, 6@BW+25, 6@BW+25
Week 4: 7@BW, 7@BW, 6@BW, 6@BW
Week 5: 6@BW, 6@BW, 6@BW, 7@BW, 5@BW
DB Incline Bench Press:
Week 1: 10@65x2, 10@65x2
Week 2 and 3: 6@75x2, 6@75x2, 5@75x2
Week 4: 10@50x2, 10@50x2, 10@50x2, 7@50x2
Week 5: 7@60x2, 7@60x2, 7@60x2, 7@60x2, 6@60x2
Barbell Curls:
Week 1: 10@80, 10@80
Week 2 and 3: 7@95, 6@95, 6@95
Week 4: 9@70, 9@70, 9@70, 9@70
Week 5: 7@80, 6@80, 6@80, 6@80, 6@80
DB Decline Bench Press:
Week 1: 10@60x2, 8@60x2
Week 2 and 3: 6@70x2, 6@70x2, 5@70x2
Week 4: 11@45x2, 11@45x2, 11@45x2, 9@45x2
Week 5: 6@60x2, 6@60x2, 6@60x2, 6@60x2, 6@60x2
Incline DB Curls:
Week 1: 8@30x2, 9@30x2
Week 2 and 3: 7@35x2, 6@35x2, 5@35x2
Week 4: 11@20x2, 11@20x2, 11@20x2, 11@20x2
Week 5: 6@30x2, 6@30x2, 6@30x2, 6@30x2, 6@30x2
Incline Flyes:
Week 1: 11@40x2, 11@40x2
Week 2 and 3: 7@45x2, 7@45x2, 7@45x2
Week 4: 11@30x2, 11@30x2, 11@30x2, 11@30x2
Week 5: 7@35x2, 7@35x2, 7@35x2, 7@35x2, 7@35x2
Single Arm Cable Curls:
The numbers here really don’t mean much since every machine is different. I stick to the same pattern of sets, reps, and rest here too.

Day 3 (Legs + Shoulders):
Squats (I had some hip issues a couple of months ago, so these are lower than they would normally be as I work my way back):
Week 1: 11@225, 11@225
Week 2 and 3: 7@250, 7@250, 7@250
Week 4: 11@205, 11@205, 11@205, 11@205
Week 5: 7@225, 7@225, 7@225, 7@225, 7@225
Romanian Deadlifts:
Week 1: 9@215, 11@215
Week 2 and 3: 7@245, 6@245, 7@245
Week 4: 11@185, 11@185, 10@185, 10@185
Week 5: 5@225, 5@225, 6@225, 6@225, 6@225
Seated DB Presses:
Week 1: 8@50x2, 11@50x2
Week 2 and 3: 6@60x2, 6@60x2, 6@60x2
Week 4: 11@40x2, 11@40x2, 10@40x2, 6@40x2
Week 5: 6@55x2, 6@55x2, 6@55x2, 5@55x2, 4@55x2
Lateral Raises:
Week 1: 10@20x2, 10@20x2
Week 2 and 3: 6@25x2, 5@25x2, 6@25x2
Week 4: 8@15x2, 8@15x2, 8@15x2, 8@15x2
Week 5: 6@20x2, 6@20x2, 7@20x2, 7@20x2, 6@20x2,
Front Squats:
Week 1: 11@135, 11@135
Week 2 and 3: 7@205, 7@205, 7@205
Week 4: 8@165, 8@165, 8@165, 8@165
Week 5: 5@185, 5@185, 5@185, 5@185, 5@185
Clean Pulls:
Week 1: 10@185, 10@185
Week 2 and 3: 7@205, 7@205, 7@205
Week 4: 8@165, 8@165, 8@165, 8@165
Week 5: 5@185, 5@185, 5@185, 7@185, 7@185
Face Pulls (rotator cuff exercise):
Again, these are on a machine.

Day 4 (Back + Triceps)
Bent-over Barbell Rows:
Week 1: 11@145, 11@145
Week 2 and 3: 7@170, 7@170, 7@170
Week 4: 10@135, 10@135, 10@135, 8@135
Week 5: 7@150, 7@150, 7@150, 7@150, 7@150
Dips:
Week 1: 11@BW+50, 9@BW+50
Week 2 and 3: 7@BW+65, 7@BW+65, 6@BW+65
Week 4: 9@BW+25, 10@BW+25, 9@BW+25, 7@BW+25
Week 5: 7@BW+40, 7@BW+40, 7@BW+40, 7@BW+40, 7@BW+40
Bent-over DB Rows:
Week 1: 11@55, 11@55
Week 2 and 3: 7@65x2, 7@65x2, 7@65x2
Week 4: 10@45x2, 10@45x2, 10@45x2, 10@45x2
Week 5: 7@60x2, 7@60x2, 7@60x2, 7@60x2, 7@60x2
Lying E-Z Bar Extensions:
Week 1: 11@90, 11@90
Week 2 and 3: 7@100, 6@100, 6@100
Week 4: 10@80, 10@80, 10@80, 10@80
Week 5: 5@95, 5@95, 5@95, 5@95, 7@95
DB Upright Rows:
Week 1: 11@35x2, 11@35x2
Week 2 and 3: 7@50x2, 6@50x2, 6@50x2
Week 4: 8@30x2, 8@30x2, 8@30x2, 8@30x2
Week 5: 6@40x2, 6@40x2, 6@40x2, 6@40x2, 6@40x2
Overhead DB Extensions:
Week 1: 12@70, 13@70
Week 2 and 3: 7@90, 7@90, 6@90
Week 4: 11@60, 11@60, 11@60, 10@60
Week 5: 7@75, 7@75, 7@75, 7@75, 6@75
Seated Rows:
Machine
Single Arm Tricep Extensions:
Machine

Day 5: Day 1 again, if I do this workout.


Any advice I could get would be much appreciated. I’m really not sure what direction to go in at this point. If there’s any important information missing, please let me know. Thanks!
Click to expand...

You need Mark Rippetoe's 3x5, with the kind of weights you are using and I'm assuming it's all in pounds, why the hell would you bother with periodization? Periodization it's for guys who do over 400lbs bench press, 500 squats and deads! Just go with progressive overload.

The way I see it you are overthinking it! Clarify your goals and go for it!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

the_alcatraz said:
Military Press.
Click to expand...

I meant between those two bro, but it doesnt really matter now, I just wanted to know if adding the rotation by doing arnold instead of normal seated db made any differance
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SaiBoT said:
You need Mark Rippetoe's 3x5, with the kind of weights you are using and I'm assuming it's all in pounds, why the hell would you bother with periodization? Periodization it's for guys who do over 400lbs bench press, 500 squats and deads! Just go with progressive overload.

The way I see it you are overthinking it! Clarify your goals and go for it!
Click to expand...

Is it possible to work other exercises in along with the squats, deadlifts, and bench press? For example, I like doing clean and presses. Will doing these once a week screw things up? When would the best day to do them be?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

primetimeseano said:
Is it possible to work other exercises in along with the squats, deadlifts, and bench press? For example, I like doing clean and presses. Will doing these once a week screw things up? When would the best day to do them be?
Click to expand...

Workout B instead of military press do clean and presses.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

okay since the myth of doing high reps to get cut, isnt true.

what training method will get me cut. ive always been told, you wanna build mass. do low reps alot of weight. you wanna get cut do high reps low weight.

I know cardio will play a factor into this forsure, but what training method will help. I dont really wna sound like the typical idiot that comes on ef around every summertime looking to get the beach body for the summer. But since ive been bulking im thinking that being a little bit leaner for summer wouldnt be that shabby.

Any help is appreciated.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ajaygill said:
okay since the myth of doing high reps to get cut, isnt true.

what training method will get me cut. ive always been told, you wanna build mass. do low reps alot of weight. you wanna get cut do high reps low weight.

I know cardio will play a factor into this forsure, but what training method will help. I dont really wna sound like the typical idiot that comes on ef around every summertime looking to get the beach body for the summer. But since ive been bulking im thinking that being a little bit leaner for summer wouldnt be that shabby.

Any help is appreciated.
Click to expand...

The workout you are doing on your log it's great, just introduce cardio on your regime and go to the diet forum, the 5x5 will help with at least not losing muscle mass and probably gain more if your diet it's that good.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

diets not really great right now its eat what i want. Unfortunelty im not too dedicated to the diet part yet, but summers coming around and ill spend some time on it.

Just asking bro, it says that calorie excess is needed in the 5x5, if i can rember right. Im really bulky right now. And dont really know how to exlpain this but people look at me and say im statring to look like more of a tank, than anything else. But i guess ill stick it out with this program it does kick ass.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ajaygill said:
diets not really great right now its eat what i want. Unfortunelty im not too dedicated to the diet part yet, but summers coming around and ill spend some time on it.

Just asking bro, it says that calorie excess is needed in the 5x5, if i can rember right. Im really bulky right now. And dont really know how to exlpain this but people look at me and say im statring to look like more of a tank, than anything else. But i guess ill stick it out with this program it does kick ass.
Click to expand...

Needed yes but to gain muscle not fat! Read it carefully!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

how does this look for a beginner?

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x8 Dips
3x15 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Power Cleans
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure

are the calf raises/ russian twists/planks too much to add? and any other advice would be awesome. thx
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hey all - I am looking for a good program critique that I kinda stole off of exrx, but modified to the things I can do at my gym. I do 3s X 10r on even weeks and pyramids (10r, 8r, 4-6r) on odd weeks. On off days, I do pushups, situps and cardio. Also, I'm doing this to concentrate more on individual muscle groups but a week sure seems like a long rest period - but is it too long?

Here goes:
Monday: Shoulders/Calves/Abs
Military Presses
Standing Calf Raises
Upright Row
Rear Delt Row
Seated Calf Raise
Shrug
Weighted Vertical Leg Raise
Hanging Leg Hip Raise
Incline Twisting Situp

Tuesday: Thighs
Full Squat
Straight Leg Deadlift
Dumbbell Lunge
Leg Curls (Machine)
Adductor Machine
Abductor Machine

Thursday: Chest and Tri
Bench Press
Incline Bench
Chest Dips
Lying Tricep Extension
Skull Crusher
Wrist Extensions

Friday: Back and Bi
Lat Pulldowns
Seated Row
Bent Over Row
Barbell Curl
Preacher Curl
Hammer Curl
Wrist Curl

I try to work the major muscles with a max of two exercises. Lemme have it! lol
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hi I was wondering if you could recommend something for a similar split but here is more information for you.

I'm 6'1", 165 lbs, my goal is to gain muscle weight. I've been working out for about 2 months and just left those crappy machines behind in favor of free weights. My current known lifts are as follows:

Bench Press: 155 x 6
Incline Bench: 135 x 6
Chest Dip 10 x 3
Lying Tricep Extension: 50 BB x 3
Lat Pulldown: About 100 lbs X 3
Seated Row: About 90 lbs 3 x 10
Bent over Row: 40 DB 3 x 10
Barbell Curl: 60, 3 x 10
Preacher Curl: 50 (plus whatever that curved bar weighs) 3 x 10
Hammer Curls: 40, 3 x 10
Every DB with shoulder is around 40, 3 x 10
Leg Press: 290, 3 x 10
Seated Calf Raises: 120, 3 x 10
Pushups Max: 46
Pullups Max: 6

I am looking for a 4 day split workout that looks like this:
M: Shoulders Calves Abs
T: Thighs
W: off
Th: Chest and Triceps
F: Back and Biceps
S: off
S: off

A strictly mass-oriented workout based on that template would be greatly appreciated! I don't know the advantage of a 2 x 8 vs. 3 x 6 or even how many times I should work out a muscle in a week. Thanks!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

scytheye said:
Hi I was wondering if you could recommend something for a similar split but here is more information for you.

I'm 6'1", 165 lbs, my goal is to gain muscle weight. I've been working out for about 2 months and just left those crappy machines behind in favor of free weights. My current known lifts are as follows:

Bench Press: 155 x 6
Incline Bench: 135 x 6
Chest Dip 10 x 3
Lying Tricep Extension: 50 BB x 3
Lat Pulldown: About 100 lbs X 3
Seated Row: About 90 lbs 3 x 10
Bent over Row: 40 DB 3 x 10
Barbell Curl: 60, 3 x 10
Preacher Curl: 50 (plus whatever that curved bar weighs) 3 x 10
Hammer Curls: 40, 3 x 10
Every DB with shoulder is around 40, 3 x 10
Leg Press: 290, 3 x 10
Seated Calf Raises: 120, 3 x 10
Pushups Max: 46
Pullups Max: 6

I am looking for a 4 day split workout that looks like this:
M: Shoulders Calves Abs
T: Thighs
W: off
Th: Chest and Triceps
F: Back and Biceps
S: off
S: off

A strictly mass-oriented workout based on that template would be greatly appreciated! I don't know the advantage of a 2 x 8 vs. 3 x 6 or even how many times I should work out a muscle in a week. Thanks!
Click to expand...

Honestly bro, how much weight you gain depends to a large degree on how much you eat...make sure you eat lots of chicken breast, tuna, fish, yams, oats, sweet potatoes, milk, whey, peanut butter, egg whites....

protein, good carbs and good fats

Have you considered the OMEGA program? It can do wonders to your physique...

I would also suggest you do chest / biceps and back / triceps...you can do traps with shoulders and legs should be done alone...
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

KoRiN said:
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.
Click to expand...


I do a handful:

Triceps Pushdowns

Skullcrushers

Close Grip BP

EZ-Bar Extensions

Two handed behind the neck extensions


Should I not be going to failure on the Tri. Pushdowns? I've been havng some minor to severe elbow pain as of late and am wondering if it is due to the heavy loads when I hit the tri's? The Pushdowns and Skullcrushers seem to be the ones affecting me the most. Can't do dips as my left shoulder acts up unfortunately.

Should I only do 3 different exercises for tri's? Any advice would be welcomed.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

First of all I have a broken fibula, so no legs yet. I lift when the muscle group I lift next is not sore. I also lift 5 more pounds on every lift every time I go to the gym. When I notice my gains start to taper I switch up the order of my lifts and/or change a few of the exercises. I increase the weight for each set by 10% of the weight just lifted, the weight seen next to the exercise is the amount I lift on my 5th set. Here are the two workouts that I do:

Chest/Tri
Incline 215, 5x5
Close grip decline 245, 5x5
Free weight Bench 105, 5x5
Bench 235, 5x5
Dips body + 35, 3x10
Skull Crushers 90,3x10
Tri pull down 105, 5x5

Back/Bi/Shoulder
Row 235, 5x5
Pull ups body, 3x10
Lat Rotary Machine (Lat isolation to help with pull ups) 185, 2x10
Corner Row 135, 3x15
Military Press 135, 3x10
Preacher Curls 70, 5x5 (then take weight off a small amount at a time and do as many reps as possible for another 3-4 sets working down to just the bar.)
Hammer Curls 40, 3x10

Is there anything that I am leaving out that would be really beneficial to me. Would doing some more shoulders help with my incline press? Any ideas or recommendations are appreciated.
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

pantheon said:
I do a handful:

Triceps Pushdowns

Skullcrushers

Close Grip BP

EZ-Bar Extensions

Two handed behind the neck extensions


Should I not be going to failure on the Tri. Pushdowns? I've been havng some minor to severe elbow pain as of late and am wondering if it is due to the heavy loads when I hit the tri's? The Pushdowns and Skullcrushers seem to be the ones affecting me the most. Can't do dips as my left shoulder acts up unfortunately.

Should I only do 3 different exercises for tri's? Any advice would be welcomed.
Click to expand...

you do 5 tri exercises same workout?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

hey this is my current workout
monday chest/triceps/shoulders
2 sets bench press
2 sets dips
2 sets dumbell press
2 sets barbell shoulder press
1 set dumbell press
2 sets bench dips
2 sets tricep press downs
2 sets lateral raises
REST
wednesday back/biceps/traps
2 sets lat pull down
2 sets dumbell rows
2 sets shrugs
2 sets hammer curl
REST
friday legs/calves
2 sets squats
2 set 45degree leg press
1 set still leg deadlift
2 sets leg curls
2 sets calf raises

overall development has been good, especially my legs, however my lats have stopped developing aswell as my biceps and lateral shoulder muscle, any suggestions
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

pantheon said:
I do a handful:

Triceps Pushdowns

Skullcrushers

Close Grip BP

EZ-Bar Extensions

Two handed behind the neck extensions


Should I not be going to failure on the Tri. Pushdowns? I've been havng some minor to severe elbow pain as of late and am wondering if it is due to the heavy loads when I hit the tri's? The Pushdowns and Skullcrushers seem to be the ones affecting me the most. Can't do dips as my left shoulder acts up unfortunately.

Should I only do 3 different exercises for tri's? Any advice would be welcomed.
Click to expand...

Sorry I missed this post. Are you still having problems with this?
 
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
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

desmond said:
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
Click to expand...

how many days a week do you train?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

the_alcatraz said:
how many days a week do you train?
Click to expand...

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

desmond said:
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
Click to expand...

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

Looks good to me!
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

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

Looks good to me!
Click to expand...

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

gatorgolfer said:
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.
Click to expand...

Do the Omega chest routine it goes as high as 20 reps and as low as 7-9reps with constant tension.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

is that the one for sale on this site?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

gatorgolfer said:
is that the one for sale on this site?
Click to expand...

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~
Click to expand...
 
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.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I have been doing the 5x5 routine for the about a 10 months now. I need a new split routine. Please let me know what you guys think of the following split:
Monday: Chest, Shoulders, Tri's
Tuesday: Legs, Back, Bi's
Wednesday: Rest
Thursday: Chest, Shoulders, Tri's
Friday: Legs, Back, Bi's
Sat & Sun: Rest
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

The split is OK, but query whether your leg day is a bit overboard.

What are your actual exercises?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Monday: Chest: Flat DB Press & Incline BB; Shoulders: Standing BB Press & 3 Supersets Lat-Front-Lat Raises; Tri's: Dips, Skull Crushers & French Press

Tuesday: Legs: Squats & DL's; Back: T-Bar Row & Close Grip Pulldown; Bi's: Standing BB Curl & Concentration Curl

Wednesday: Rest

Thursday: Chest: Flat DB Press & Incline BB; Shoulders: Standing BB Press & 3 Supersets Lat-Front-Lat Raises; Tri's: Dips, Skull Crushers & French Press

Friday: Legs: Squats & DL's; Back: T-Bar Row & Close Grip Pulldown; Bi's: Standing BB Curl & Concentration Curl
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Only you know if this is overtraining.

I'm finding on a very high calorie intake ATM, what i thought would be overtraining isn't for eg.

As for your routine, DL twice per week may be an issue. Personally, i would at least on one day bb or db row instead of t-bar row, and I prefer pull ups to pull downs. What's the rationale of t-bar row over bb or pendlay row (given your only choose a few back exercises)?

I also think having a knee flexion hamstring exercise on one day may be of benefit (ghetto GHR or ham curls) and maybe if you want to DL twice per week, do RDL's for hip extension on one day as opposed to conventional DL's twice.



sirmannyp said:
Monday: Chest: Flat DB Press & Incline BB; Shoulders: Standing BB Press & 3 Supersets Lat-Front-Lat Raises; Tri's: Dips, Skull Crushers & French Press

Tuesday: Legs: Squats & DL's; Back: T-Bar Row & Close Grip Pulldown; Bi's: Standing BB Curl & Concentration Curl

Wednesday: Rest

Thursday: Chest: Flat DB Press & Incline BB; Shoulders: Standing BB Press & 3 Supersets Lat-Front-Lat Raises; Tri's: Dips, Skull Crushers & French Press

Friday: Legs: Squats & DL's; Back: T-Bar Row & Close Grip Pulldown; Bi's: Standing BB Curl & Concentration Curl
Click to expand...
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I need help, I am starting a strength gain routine, carrying maximum weight with 6 to 8 rep but I dont know if this is the best way t get s trength gain, I dont feel as ached as i normally did when I made a normal routine
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Ssantos said:
I need help, I am starting a strength gain routine, carrying maximum weight with 6 to 8 rep but I dont know if this is the best way t get s trength gain, I dont feel as ached as i normally did when I made a normal routine
Click to expand...

That rep range is a little high for a strength program (4-6).

Have you look at 3x5 or 5x5?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Im going to try it this next week thank you
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hi guys need help with a leg routine please. My current routine is.

Squats - 3 sets of 6 to 10

Leg press - 3 sets of 6 to 10

Leg extensions - 2 sets of 10 to 15

Stiff leg deadlifts - 3 sets of 10

Lying leg curls - 2 sets of 10 to 15

Calf raises - 4 sest of 15 to 20

Been doing this routine a while now and was wanting to change it around with other exercises with the same intensity. Think ill keep squats in there but what coul i do in stead of the leg press?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ddp08 said:
Hi guys need help with a leg routine please. My current routine is.

Squats - 3 sets of 6 to 10

Leg press - 3 sets of 6 to 10

Leg extensions - 2 sets of 10 to 15

Stiff leg deadlifts - 3 sets of 10

Lying leg curls - 2 sets of 10 to 15

Calf raises - 4 sest of 15 to 20

Been doing this routine a while now and was wanting to change it around with other exercises with the same intensity. Think ill keep squats in there but what coul i do in stead of the leg press?
Click to expand...

Front squats, step-ups or lunges all valid options, you might wanna try the 5x5 for squats and maybe go even lower reps for strength peaking or give it a try on 20 rep squats (widowmakers).
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

QUADS
Leg extentions-3-4 x 12-8
Front Squats-4 x 12-8
Hack Squats-4 x 12-8

HAMS
Standing leg curls - 4 x 12-8
Good mornings - 4 x 12-8

CALVES
Seated calf-5 x 15-8
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

sirmannyp said:
I have been doing the 5x5 routine for the about a 10 months now. I need a new split routine. Please let me know what you guys think of the following split:
Monday: Chest, Shoulders, Tri's
Tuesday: Legs, Back, Bi's
Wednesday: Rest
Thursday: Chest, Shoulders, Tri's
Friday: Legs, Back, Bi's
Sat & Sun: Rest
Click to expand...

I would think you need more time to recover between your heavy training. I train DC style and Hit my groups every four days. It allows for an extra day of rest in there, but still hitting everything twice in eight days. If you feel that you can recover that quickly then it looks like a great routine for you.
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

the_alcatraz said:
Let me help you guys. Post up.
Click to expand...

hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I need to change my routine to gain lower back size.

Currently, the lower back exercises I'm doing are DL's (I am doing 155kgx5 or 341lb x5), back squats (135x5), static barbell holds (160kg for 45 seconds), RDL's (135x5) but no true direct lower back exercises.

Question:
(1) do i just add hyperextensions?
(2) do I add hyperextension to back or leg day? On back day I do the deadlifts. What set, rep range, and tempo is best?
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

I really like this program, is it good for mass build for an intermidiate lifter? I am currently performing the 5x5 Bill Starr i will complete 3 months doing it end of september so i am looking for something to keep my motivation so a change in routine for a couple of months will do. I like this one can someone tell me if its ok to do it for 2-3 months?>


skaman007 said:
hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......
Click to expand...
 
Re: Post up your bodybuilding training problems and I'll help you develop a new routi

skaman007 said:
hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......
Click to expand...


At first look i can see that there is not enough back work in your routine. I know it will be trained a bit from squatting but its not nearly enough
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

To be honest i thought he forgot to put on the program the back workout. Which i believe it must be deadlifts/barbell row 5x5, wide grip pull down 2x10, close grip pull down 2x10.

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

skaman007 said:
hi alc.,my current routine is like this,btw im 41 be ntrainnig on/off for 15yrs...190lbs.12 pc bf.
i use needsizes 5x5 routine.every 2 months i switch the exercises about for each muscle group.train every other day.
chest and bis.
flat bench press 5x5
incline bench 2x12
decline press 2x12.
ez curls 5x5
preacher dumbell curls 2x12
rope hammer curls 2x12.

legs and back/
squats 5x5
leg curls 2x12
leg ext 2x12
calves 5x15.

shoulders and tris/
miltary press 5x5
lat raises 2x12
upright rows 2x12
skullcrushers 5x5
close grip bench 2x12
rope pushdowns 2x12
abs every other day.......
Click to expand...

Back is the second biggest muscle group in your whole body, and the lat muscles have the biggest surface area of any muscle in your body and yet you dont train lats or any other back muscles exept for the work from squats?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

back thickness and upper chest thickness.......... long torso
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

biggchris33 said:
back thickness and upper chest thickness.......... long torso
Click to expand...

Back Thickness

Deads 5x5
Pendlay Rows 3x8
One Arm Rows 3x8


Inclined BB 3x8
Low Inclined DB Bench 3x8
Dips 3xfaiure
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

how many sets per week is overkill for calves?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hey guys, i'm starting a new routine next week, its a mix of progressive and periodisation. I just wanna see if you boys can critique it....

it's a 3 day split of course.

all exercises are done between 80 - 95% of 1rm

Mon

Squat 5x5

bench 5x5

DL 5x5

pendlay rows 5x5

dips 4x to failure

abs 3x to fail

wed
squat 4x5

Mil press 5x5

Deadlift 4x5

Chins 4 x failure

fri

fri works a little differently as it's in line with the madcow int routine (First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8)

squat 4x5 1x3 1x8

bench - same

pendlay rows - same

arm curls/tricep work

some ab work



I'll be going hard with this workout for 3 weeks then i'll take a week to deload where i'll do 2 sets of everything instead of 5 but keep the 80-95% 1rm



Thanks, any comments are greatly appreciated.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

don't deadlift on 2 days rest.. Espcially if you're DLing heavy 5x5. I also don't know how you can do 5x5 with 80-95% of your 1 RM (well 95% lol) 5x5



What are your goals/current lifts?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

sorry i meant 80-95% of 5rm lol

lift's arnt so good, not been doing DL's or squats long thats why it's a bit out of whack.

1rm =

BP - 242

DL - 370

Squat - 246



Well at the moment i'm 200lbs/6'1/22 years old at roughly 15% BF, i've been lifting for the past 5 years now and put on a good 40lbs lean muscle, I've been a bit clueless on my weight training routines like i've said i've only just started doing big compound lifts within the last 9 months or so, and i've only been doing them once each per week. I've basically been following this routine Wannabebig 1.1 - An Improved Routine | Wannabebig

Then I read through Madcow's site and others and got clued in so now i've revamped my routine, dont have any goals other than i wanna be 210lbs and eventually 15% or so BF - i'm more into reaching the weight than reaching a target lift :)

Thanks for responding btw, do you think i could DL on a friday? I really wanna do this twice per week if i can
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Right guys this is the routine i am going to follow for my bulk when i get back from my hols.

Monday
Bench press 5 x 5
overhead press 5 x 5
dips 5 x 5

Wednesday
deadlifts 5 x 5
barbell rows 5 x 5
barbell curls 5 x 5

Friday
squats 5 x 5
stiff leg dead lifts 5 x 5
Calf raises 3 x 12

Ive decided to cut out all isolation work and focus on getting my big lifts up as i feel i have been going wrong the past few years following a 4 day split and doing to many isolation exercises. Am i right in doing this sort of workout first to put on some mass then when my strengths up add isolation work?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

whats up guys
im 19 years old and ive been working out since i was 16 but not seriously.
im in shape but not like i want to be. i want to get serious about my workout and diet. my workout is getting a little repetitive and i want to try something new. im still going for a cut look and i wouldnt mind gaining some more muscle.
i usually do a body part based workout
Day 1: Chest Tri
Day 2: back Bi
Day 3: Legs
Day 4: shoulders, calves, traps
i do cardio for 20 mins before the workout

if you guys have any info on how to get more of a result with a new workout and what to do with my diet, it would really help
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ddp08 said:
Right guys this is the routine i am going to follow for my bulk when i get back from my hols.

Monday
Bench press 5 x 5
overhead press 5 x 5
dips 5 x 5

Wednesday
deadlifts 5 x 5
barbell rows 5 x 5
barbell curls 5 x 5

Friday
squats 5 x 5
stiff leg dead lifts 5 x 5
Calf raises 3 x 12

Ive decided to cut out all isolation work and focus on getting my big lifts up as i feel i have been going wrong the past few years following a 4 day split and doing to many isolation exercises. Am i right in doing this sort of workout first to put on some mass then when my strengths up add isolation work?
Click to expand...

Just a suggestion for maximum recovery...

Do Fridays workout on Monday and Mondays workout on Wednesday. This will give you more rest between squats and deadlifts.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Are you advanced enough to use periodization? As a matter of fact, can you tell me what periodization is? I'm not trying to flame you, but this routine is a clusterfuck. You've mentioned Madcow, why not follow the intermediate 5x5 as he has laid out? That would be your best bet imo.

Aslin said:
Hey guys, i'm starting a new routine next week, its a mix of progressive and periodisation. I just wanna see if you boys can critique it....

it's a 3 day split of course.

all exercises are done between 80 - 95% of 1rm

Mon

Squat 5x5

bench 5x5

DL 5x5

pendlay rows 5x5

dips 4x to failure

abs 3x to fail

wed
squat 4x5

Mil press 5x5

Deadlift 4x5

Chins 4 x failure

fri

fri works a little differently as it's in line with the madcow int routine (First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8)

squat 4x5 1x3 1x8

bench - same

pendlay rows - same

arm curls/tricep work

some ab work



I'll be going hard with this workout for 3 weeks then i'll take a week to deload where i'll do 2 sets of everything instead of 5 but keep the 80-95% 1rm



Thanks, any comments are greatly appreciated.
Click to expand...
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ExtraMile said:
how many sets per week is overkill for calves?
Click to expand...

I want you to take a step back and re-read this question.

Then I'm going to ask you a question. Does it really fucking matter? Unless you are some genetic anomally your calves will not grow to 20 inches at a bodyweight of 180.

Train your calves once or twice per week and eat. They will grow in proportion to the rest of your body.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SouthernLord said:
I want you to take a step back and re-read this question.

Then I'm going to ask you a question. Does it really fucking matter? Unless you are some genetic anomally your calves will not grow to 20 inches at a bodyweight of 180.

Train your calves once or twice per week and eat. They will grow in proportion to the rest of your body.
Click to expand...

ok, well Iv heard both sides of it, Iv heard to train them once like any other bodypart, and then nomak666 on here is doing 12 sets 6 times per week to complete failure. thats 72 sets per week...
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

ExtraMile said:
ok, well Iv heard both sides of it, Iv heard to train them once like any other bodypart, and then nomak666 on here is doing 12 sets 6 times per week to complete failure. thats 72 sets per week...
Click to expand...

Well,.... This is not saying Nomak is wrong, but what someone on aas does in reguards to training is not always right for someone who trains naturally. Do you really need to bring your calves up that much? Again, they will grow in proportion to the rest of your body so long as you are training them and eating to grow.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SouthernLord said:
Well,.... This is not saying Nomak is wrong, but what someone on aas does in reguards to training is not always right for someone who trains naturally. Do you really need to bring your calves up that much? Again, they will grow in proportion to the rest of your body so long as you are training them and eating to grow.
Click to expand...

+1 and if you hit them hard once or twice a week they'll grow.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

been hitting them once or twice a week for few months now and no change, that was why i asked. and yes southern, i do need to bring them up, they're shit. Ill get a pic tomorrow and post it on here.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

yo guys I need a good 4day split routine for mass, i've been doing the starr 5x5 but i'd love to work out at least 4 days.

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

Hi I need a new bicep routine because I think I've reached my plateau.

Workout

3 sets of 10 for everything

Alternating Dumbell Curls
Alternating Hammer Curls
(Tricep Workout)
21's
(Tricep Workout)
Single Arm Preacher Curl
Cable Cross bicep work out... i dont know what this one is called. you curl starting horizantally from both sides towards your head

Every other workout I switch the 21's with EZ Bar preacher curls.


Honestly... I have no clue what I am doing I just listen to my friend. I also want to hit the lower bicep more. When I flex there is a gap from my bicep to my forearm, and I want to fill that up.

Oh and one last thing, what's the advantage of alternating vs not alternating?
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

kikoyan said:
Hi I need a new bicep routine because I think I've reached my plateau.

Workout

3 sets of 10 for everything

Alternating Dumbell Curls
Alternating Hammer Curls
(Tricep Workout)
21's
(Tricep Workout)
Single Arm Preacher Curl
Cable Cross bicep work out... i dont know what this one is called. you curl starting horizantally from both sides towards your head

Every other workout I switch the 21's with EZ Bar preacher curls.


Honestly... I have no clue what I am doing I just listen to my friend. I also want to hit the lower bicep more. When I flex there is a gap from my bicep to my forearm, and I want to fill that up.

Oh and one last thing, what's the advantage of alternating vs not alternating?
Click to expand...

You sound young, tell us about your stats (age, weight, height, body fat and experience) that will help us help.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Aslin said:
yo guys I need a good 4day split routine for mass, i've been doing the starr 5x5 but i'd love to work out at least 4 days.

Cheers.
Click to expand...

You could try:

Westside for Skinny Bastards A modified lifting program for "Hardgainers"

There's also parts 2 & 3 that will help you fine tune your program.

Many if not most 4 day splits (excepting traditional bbing) will follow a similar template - max and dynamic upper and lower body. If you don't like this link it still contains the basics of what you should be looking for.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

SaiBoT said:
You sound young, tell us about your stats (age, weight, height, body fat and experience) that will help us help.
Click to expand...
Yea I'm almost 17, 135 lbs, 5'8, 10% body fat, working out since the beginning of summer.

Also here's my chest workout

incline bench
bench
decline bench
dips
cable cross ( you put the bars at 90 degrees and you push forward crossing your forearms into an X)

every 2 weeks I use dumbbells instead of barbells


I think my body is too used to these routines. Should I switch to doing full body workouts for awhile?
 
Last edited:
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

kikoyan said:
Yea I'm almost 17, 135 lbs, 5'8, 10% body fat, working out since the beginning of summer.
Click to expand...

Ok bro that's what i thought!

You needto stop working out that way and you have to learn all about squats, deadlift, bench press, military press, rows, pullups, dips, situps, leg raises and hyperextensions your workouts should only have those movements, ok you can throw in barbell curls too, but only that one.

The way you are working out it's not right for you right now, you are destroying muscle not building anything.

Workout A

full squats, 3x5
pullovers 3x20
bench presses 3x5
chins, 3x max when able to do 12reps add weight
BB curl curl 3x10
Calf Raises- 3x20
Abs 3x20

Workout B

Military Press-- 3x5
Deadlifts- 1x5
weighted dips 3x max when able to do 20 bodyweight dips add weight.
BB rows 3x5
Shrugs 3x10
Hypers 3x12
Abs 3x20

Always do a few minutes of cardio and also before the hitting the big weights do some warmup sets, those are not listed but you shouldn't need much more than 3 or 4 sets of 3-5 reps with weight increments.

You will alternate workouts on Mondays Wednesdays and Fridays all other days are off. Which means on week 1 you will workout A monday, workout B wednesday and workout A friday then on week 2 u will start with B on monday, A on wednesday, B on friday, then repeat everytime you hit those reps and sets listed increase the weight by 5-10lbs.

You should also eat alot like a 4-5 times a day, with meats, fish, whole eggs, rice, potatoes, oatmeal and vegetables , also milk a whole gallon if you can and lots of water in between meals and during workouts.

You will grow because you will be progressively overloading your muscles with weight increments, because you'll be eating more and you will rest enough time for your body to build new size. Think of your body as a whole piece not just a bunch of bodyparts if you try to get stronger all over, eat right and rest you will grow.
 
Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Thanks appreciate it.
 
Last edited:
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