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

[primetimeseano]

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!

 

[SaiBoT]

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!

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!

 

[the_alcatraz]

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

Military Press.

 

[ExtraMile]

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

Military Press.

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

 

[primetimeseano]

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

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!

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?

 

[SaiBoT]

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

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?

Workout B instead of military press do clean and presses.

 

[ajaygill]

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.

 

[SaiBoT]

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.

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.

 

[ajaygill]

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.

 

[SaiBoT]

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.

Needed yes but to gain muscle not fat! Read it carefully!