Can people who have never juiced post up their current training routine

[psychedout]

I know this is asking a lot, but I undoubtably overtrain while off. Even when i'm off, I train like im on. (and I am off most of the time).

My high cortisol levels are evidence of this, and the gains while off are never as they should be.

I have an idea of the split I am going to do, but would like to see what all you natty's do.

Karma to everyone who posts up.

 

[psychedout]

Guess everyone these days juices.

 

[TheOak84]

currently wsb. ive done on a regular basis ive done high volume, hst, dc, 5x5. for the most part i like a moderate volume/frequency routine combine with some cardio (swimming, boxing) and a decent amount of rest. i like to call that training instinctive training, just giving ur body what its asking for...

 

[JKurz1]

Guess everyone these days juices.

SEE my what do you think THREAD...........6 ON 1 OF WITH CARDIO.....HIGH INTENSITY, VERY LOW VOLUME.

 

[H_T_]

i haven't juiced in over 2 years, but people who have juiced and quit still have an advantage over those who never have IMO. that doesn't mean you can't reach an extra-ordinary amount of strength or development.

 

[JKurz1]

i haven't juiced in over 2 years, but people who have juiced and quit still have an advantage over those who never have IMO. that doesn't mean you can't reach an extra-ordinary amount of strength or development.

Actually, you are right..........I havent juiced in a long as time either.....I found that my pumps are incredible, it allows you to recover faster and easier, and strength usually skyrockets........HOWEVER, this is only a small fraction of the overall picture.........diet and rest are KEY!

 

[cwick0]

Ill post after my 10:30 meeting. Never touched the "juice."

 

[eat big]

im basically doing 5x5. i require a lot of volume to grow.

sunday-shoulders
monday-off
tuesday-arms
wednesday-off
thursday- chest
friday-back
saturday-legs

i usually spend about 1.5 hrs in the gym. id say my average working sets for large muscle groups is about 20. smaller muscle groups get about 15 sets.after ive done my first set for 5x5 i then dont go below 10 reps.

thats about it.

 

[cwick0]

set/rep schemes: always varies!

3 sets of 10 at the same weight (2 i do the most regularly)
sets of 10 as high as you can go (2 i do the most regularly)
sets of 6 as high as you can go (this is what i do on my real heavy days)
5x5 (new to this idea, only used it a couple of times)
pyramid all the way up then back done.

training split:
monday:back (close-grip pulldowns, seated wide-grip rows and close-grip rows, super
wide grip pulldowns, hyperextensions)
tuesday:chest (primarily flat barbell, incline dbs, and pushups)
wednesday:legs (squats and straight leg deads, some auxilliary stuff)
thursday:shoulders (military, sides and rears, upright rows, shrugs)
friday:bis/tris (close-grip bench, weighted/seated dips, overhead extensions, rope,
barbell curls, hammer curls, some isolation curls)

~1 hour per workout.

 

[JKurz1]

im basically doing 5x5. i require a lot of volume to grow.

sunday-shoulders
monday-off
tuesday-arms
wednesday-off
thursday- chest
friday-back
saturday-legs

i usually spend about 1.5 hrs in the gym. id say my average working sets for large muscle groups is about 20. smaller muscle groups get about 15 sets.after ive done my first set for 5x5 i then dont go below 10 reps.

thats about it.

5x5 is very little volume...............

 

[cmdubs]

This is what I'm doing right now,

Monday: Flat Bench 4x6, Incline DB 3x8, Military Press 4x6, Side Laterals 2x10, CG Bench 3x6, Skullcrusher 2x8, Weighted Crunches 3x10-15

Wednesday: Weighted Pull-ups 4X6, DB Row 3X8, T-Bar Row or BB Row (narrow grip) 2x10, BB Curl 3x8, Reverse BB Curl 2x10

Friday: Rack Deads 3x5, Hack Squats 4x6, Lunges 3X10, SLDL 2x8, Calf Raises 3X8-10

I do drop sets on the curls and skullcrushers every other week and HIIT at least 1-2x week.

I'm adding 5 pounds to the compound movements each week and hope to break some strength and size plateaus.

 

[BlondBomber]

Check out my log, I am lifetime drug free.

 

[cwick0]

This is what I'm doing right now,

Monday: Flat Bench 4x6, Incline DB 3x8, Military Press 4x6, Side Laterals 2x10, CG Bench 3x6, Skullcrusher 2x8, Weighted Crunches 3x10-15

Wednesday: Weighted Pull-ups 4X6, DB Row 3X8, T-Bar Row or BB Row (narrow grip) 2x10, BB Curl 3x8, Reverse BB Curl 2x10

Friday: Rack Deads 3x5, Hack Squats 4x6, Lunges 3X10, SLDL 2x8, Calf Raises 3X8-10

I do drop sets on the curls and skullcrushers every other week and HIIT at least 1-2x week.

I'm adding 5 pounds to the compound movements each week and hope to break some strength and size plateaus.

Do you have anything left on Monday for tris? Plus, i dont think i would do flat and incline bench, then do cg bench later in the workout. I would do something different for your tris, such as weighted/seated dips or overhead extensions.

 

[cmdubs]

Do you have anything left on Monday for tris? Plus, i dont think i would do flat and incline bench, then do cg bench later in the workout. I would do something different for your tris, such as weighted/seated dips or overhead extensions.

Obviously I'd be able to move more weight on the tri movements if they were fresh..but I thought working the tri's on another day would result in overlap.

I have an ectomorph body type and I've never seen anyone benching 300+ with small arms. I'm trying to keep it as simple as possible.

Can't do dips because of my shoulders, trust me I've tried.

I may try the overhead extensions though...skullcrushers no good?

 

[SlavikHavik]

Never Juiced
Heres my current program
I switch up my ME movement and holds every 3 weeks.
I choose my accesory moves from a short list, and try to focus on some main ones. Back Squats, Front Squats, One Leg Squats, GHR's Good Mornings, Kneeling Squats, Flat Bench, Chest Dips, Tricep Dips, Overhead Press, Bradford Press, Skull Crushers Chin Ups, Barbell Row Barbell Bicep Curl

ME movement: Full Squat ATF
One Leg Squats 2x10
Kneeling Squats 1x8
GHR's 2x8
Goodmornings 2x10
Slide Outs on Wheel 3x30 seconds

ME Skill: Handstand to stradle L-sit
ME movement: Seated Overhead press
Bench press 3x8
one arm dumbell shoulder press 3x8/arm
Tricep Extensions 3x8
Barbell Rows 4x8
Super Grip BB Curls 3x10
Reverse DB flys 2x8

Extra Workout:
3 sets to failiure weighted rockers

DE Squat: 8 sets of 3
Jumping Practice 6 sets of 3
Back Squat 2x10
Front Squat 1x10
GHR's 1x8
Goodmornings 2x10
3 sets to failiure rockers, throwing medicine ball.

DE Movement: Speed pushups 6x6
DE Skill: Flares
Bench press 3x8
Bradford press 2x10
tricep extensions 3x8
Weighted Chin ups
Wide grip BB curls 3x10
Reverse DB flys 2x8

 

[cwick0]

Obviously I'd be able to move more weight on the tri movements if they were fresh..but I thought working the tri's on another day would result in overlap.

I have an ectomorph body type and I've never seen anyone benching 300+ with small arms. I'm trying to keep it as simple as possible.

Can't do dips because of my shoulders, trust me I've tried.

I may try the overhead extensions though...skullcrushers no good?

To each's own on the skulls. Personally, i hate them. Ive done them heavy as hell and never got much out of them. I kill close-grip (usually 315x10 but can handle 365x5) and two-hand overhead extensions (seated, not standing). That is where i developed all of my tricep mass. Currently arms are about 19," but my bis are lacking peek. Plus diet is has never been great nor every will be.

 

[JKurz1]

Usually, people with small arms bench MORE due to the distance of travel and longer armed people deadlift more....."usually"

 

[AirWolf]

My routine...clean so far...

HST MWF (alternate workout 1 and 2)

Workout 1:
Deads
Flat Bench
Rows
Rear Delt flys
Calf Raises
Tricep pulldowns
Reverse Curls
Weighted Abs

Workout 2:
Squats
Lat pulldown
Hammer machine shoulders
Skullcrushers superset w/ close bench
Calf Raises
Db curls
Lower back extension

Cardio T,Th,Sun 30-60min

Add additional cardio whenever I feel up to it since I'm cutting.

 

[SAGAT]

this is what i used to do until today:
simple 5x5 routine (modified to 3x3 or 3x5 or whatever when necessary)

mon chest
tue legs/delts/calves
wed off
thur back/traps
fri bis/tris
sa/sun off

kept the rest times pretty long, bout 2-3 mins after pushing or pulling a set of heavy ass weight (for me atleast). seen some nice strength gains but not too much size. did about 10 sets at the most for the larger bodyparts.

Now, i've cut the rest times way short (max. 30 secs between sets). i've had to give up some strength but i look much heavier, fuller and more veins are popping out. feel better too.

hope that helped bro

 

[cwick0]

Usually, people with small arms bench MORE due to the distance of travel and longer armed people deadlift more....."usually"

Im guessing he meant to say thin arms.

 

[eat big]

Im guessing he meant to say thin arms.

i think he actually meant shorter arms. the longer your arms, the further you have to push the weight off.


jkurz, my 5x5 is has some volume to it. it has worked well for me. the normal 1 exercise of 5x5 and 2 exercises of 10-12 reps didnt work. so i do about 2 exercises with 5x5 and then about 4 with 10-12 rep range. ive changed it some. ive broken plateaus with it and am stronger than ever.


i too have a different philosophy than you. thats on another thread tho.

eat big

 

[Aussiedamo]

Monday
AM- Back/Traps/ Bi's
PM- Spinning class (instructor)

Tuesday
AM- Roman rings/ swissball/medicine ball
PM- Flexibility

Wednesday
AM - Legs, shoulders
PM - Spinning class (instructor)

Thursday
AM- Roman rings/ swissball/medicine ball
PM- Flexibility

FridayAM - Chest / Tri's

Saturday - Relax

Sunday
AM- Spinning class (instructor)

All resistance training is periodised i.e
3 weeks hypertropthy
2 weeks strength
2 weeks power
3 weeks endurance
1 week psycho shock phase ( 4 sets of 30 - 40 reps) just to shock the body.

Every now and then I will swap out spinning for running or swimming.

Stats27yo male
170cm
69 kg
4.9 % BF