I wanna be a monster - my new routine

[whitewidow]

HERE IS MY NEW ROUTINE I DESIGNED TODAY LET ME KNOW WHAT YOU THINK PEEPS!

WEEKS 1-16:
1-CHEST AND LIGHT TRIS
2-BACK AND LITE BI'S
3-LEGS AND CALVES
4-SHOULDERS AND TRAPS
5-ARMS AND FOREARMS(FULL ON)

LARGE BODYPARTS 12 HEAVY SETS 5-7 REPS TO POSITIVE FAILURE
FOLLOWED BY FST 7X15(30 SECS REST) 7 SETS OF 15 REPS ISOLATION MOVEMENT BASED ON FASCIA STRETCH TRAINING

SMALL BODYPARTS 8 SETS OF 5-7 REPS TO POSITIVE FAILURE FOLLOWED BY FST 7SETS OF 15 REPS FASCIA STRETCH TRAINING FOR EACH GROUP
4 SETS ON LITE ARM DAYS WITH FST-7 FINISH

ALL EXERCISES BELOW ARE ALWAYS 2 SETS OF 5-7 REPS.EACH WORKING SET IS TAKEN TO POSITIVE FAILURE.CALVES AND FOREARMS I TRAIN IN THE 7-9 REP RANGE ALSO TO FAILURE.ABS ARE 8-15 DEPENDING O NTHE MOVEMENT.IM ALSO DOING 45 MINS OF CARDIO 5-6 DAYS PER WEEK AS OF TODAY IN THE 130-145 BPM RANGE

DAY 1
CHEST
INCLINE BARBELL
FALAT BARBELL
INCLINE HAMMER STRENGTH
FLAT HAMMER STRENGTH
INCLINE FLYS
FLAT FLYS
FST7 PEC DEC

TRIS
DIP MACHINE
CLOSE GRIP BENCH PRESS
FST-7 ROPE PRESSDOWNS

DAY 2
BACK AND LITE BICEPS

LOW TO HIGH ISO ROWS
FRONT UNDERHAND GRIP HAMMERS STRENGTH PULLDOWNS
45 DEGREE BENT OVER BARBELL ROWS
PARTIAL RACK DEADS
NEUTRAL GRIP PULLDOWNS
V-BAR CABLE ROWS
FST-7 STRAIGHT ARM STANDING LAT PULLDOWNS

BI'S
STANDING ALTERNATE DUMBBELL CURLS
CLOSE GRIP CAMBERED BAR CURLS
FST-7 HAMMER STRENGTH PREACHER CURLS

DAY 3
LEGS AND CALVES

BARBELL SQUATS
LEG PRESSES
FST-7LEG EXTENSIONS

BARBELL LUNGES
STIFF-LEG DEADLIFTS
FST7 LEG CURLS

TOE CALF PRESSES
STANDING CALF RAISES
FST-7 SEATED CALF RAISES

DAY 4
SHOULDERS & TRAPS

SMITH MILITARY PRESSES
DUMBBELL MILITARY SEATED PRESSES
FRONT LATERAL RAISES
SIDE LATERAL RAISES
FST-7 SIDE LATERAL MACHINE
REAR LATERAL RAISES
FST7 REAR PEC DEC FLYS

BEHIND THE BACK SHRUGS
UPRIGHT ROWS
FST7 SMITH SHRUGS(SLOW)

DAY 5 ARMS AND FOREARMS(ALL DONE AS SUPERSETS BUT WITH 1 MINUTE REST BETWEEN BICEPS OR TRICEPS MOVEMENT)

SET 1 - BARBELL CURLS VS CLOSE GRIP BENCH PRESSES

SET 2 - CURL BAR CURLS(NEUTRAL GRIP) VS LYING FRENCH PRESSES

SET 3 - DUMBBELL CURLS VS STRAIGHT BAR CABLE PRESSDOWNS

FINISH BICEPS: STANDING ALTERNATE DUMBBELL HAMMER CURLS
FST7 HAMMER STRENGTH PREACHER CURLS

FINISH TRICEPS: TRICEP HAMMER STRENGTH DIP MACHINE
FST7 ROPE PRESSDOWNS


IT'S SCARY.VOLUMINOUS AND HEAVY.BUT I LOVE IT AND I CAN HANDLE IT AT THE MOMENT.LET ME KNOW WHAT YOU THINK. OBVIOUSLY I MAY MAKE ADJUSTMENTS ALONG THE WAY.

 

[future]

You will overtrain FAST. Way too much.

 

[bblazer]

You will overtrain FAST. Way too much.

Agreed.

And not nearly enough compound movements like squats and deads.

B-

 

[burnthiscorpse]

^^^ Bingo.


Your "light" bi's and tri's are enough for full on workouts.

Your split is 5 days the way you have it. Please tell me you are taking days 6 and 7 off before you repeat. Not just one day. Because 1 day rest is NOT enough. Actually one day in the middle of the split and one at the end would be optimal IMHO.

If you want to do an arm day fine. Then have an arm day. If you want to split arms on chest and back days then fine. Dont do both. Your arms will get hammered on chest and back days. Plus your tris again on shoulder days if your doing military BB like you should be.

I would do chest/tris
back/bi's
off
shoulders
Legs
off
or some variation of that.

I think yo have too much going on, on chest and back day. Take 3 exercises like incline BB, flat DB and a fly movement. Hammer on those. Then the next chest day switch it up. Incline DB, flat BB, and a hammer strength movement.
Then hammer your tris right after real hard because they will be warmed up from all the chest work so you can really murder them. Then let them rest til next chest day. More arm training is not better.

 

[ExtraMile]

IT'S SCARY.VOLUMINOUS AND HEAVY.BUT I LOVE IT AND I CAN HANDLE IT AT THE MOMENT.LET ME KNOW WHAT YOU THINK. OBVIOUSLY I MAY MAKE ADJUSTMENTS ALONG THE WAY.
[/FONT]

if you mean that you are growing and getting stronger from this then great, what do you need us for? If not then thats not suprising man you need to give us your age, weight, height, training experience erc so we can help you

 

[whitewidow]

^^^ Bingo.


Your "light" bi's and tri's are enough for full on workouts.

Your split is 5 days the way you have it. Please tell me you are taking days 6 and 7 off before you repeat. Not just one day. Because 1 day rest is NOT enough. Actually one day in the middle of the split and one at the end would be optimal IMHO.

If you want to do an arm day fine. Then have an arm day. If you want to split arms on chest and back days then fine. Dont do both. Your arms will get hammered on chest and back days. Plus your tris again on shoulder days if your doing military BB like you should be.

I would do chest/tris
back/bi's
off
shoulders
Legs
off
or some variation of that.

I think yo have too much going on, on chest and back day. Take 3 exercises like incline BB, flat DB and a fly movement. Hammer on those. Then the next chest day switch it up. Incline DB, flat BB, and a hammer strength movement.
Then hammer your tris right after real hard because they will be warmed up from all the chest work so you can really murder them. Then let them rest til next chest day. More arm training is not better.

youre gonna think im crazy but i came up with this because im on a cycle now and i feel like i undertrain when im on a cycle.i feel that i heal fast and im wasting my cycle if i dont kill myself in there. I know better as far as drug free training goes....but shouldnt i bump it up quite a bit since im on aas? if u say no then ill listen.i just thought i should annihilate my shit so i take along time to heal.and yes,i do take days 6 and 7 off.so sets per bodypart total you suggest on aas? should i train differently than normal? frequency?

 

[whitewidow]

if you mean that you are growing and getting stronger from this then great, what do you need us for? If not then thats not suprising man you need to give us your age, weight, height, training experience erc so we can help you

age 32
height 5'10"
training since 18 years old
max-ot training past 5 years

the truth is i havent started this training yet.im starting today-normally i do 9 heavy sets for large groups and 6 for smaller usually in 4-6 rep range but thought i'd try 5-7....

 

[joe d]

to much regardless.

this is a common mistake.

here is where the focus should be. in the gym you want to build a pump with easy light weight lifts (no exertion), then you need to break past the pump with heavy weight. you feal the pump start to deminish. thats it your done. sometimes you need to change up the volume and lifts because you get used to what your doing and it takes to long to break. but the idea is to break the pump as quickly as you can and stop. intensity with focus is the key.

now comes the recovery. recovery is where you rest and eat to rebuild the muscle. if you get soreness after a w/o and the soreness goes away that means that your muscles have started the recovery process thats it. it does not imply that you are recovered. going on and on with set after set after your pump is already broken is pointless and it makes recovery harder and take longer. it does not give you any more muscle.

those are the basics. the other part of this is how long do you need before you go back into the gym and do it again. thats the grey area. you have to expiriment with this. there are some indicators that will help you like, general feeling of being ready to work is a good sign. a bad sign would be not in the mood to train or stregnth going down. over time you will develop the sence to know what you need. the timing can change from weak to weak.

 

[Big_BK]

As everyone else has said, way way way wayyyyyyyyyyyyyy to much! If you really want to focus on arms them do

Chest/tri's/bi's
Legs/abs/what ever else
Back/Bi's/Tri's

 

[rnch]

there is no reason to shout at us....

 

[whitewidow]

to much regardless.

this is a common mistake.

here is where the focus should be. in the gym you want to build a pump with easy light weight lifts (no exertion), then you need to break past the pump with heavy weight. you feal the pump start to deminish. thats it your done. sometimes you need to change up the volume and lifts because you get used to what your doing and it takes to long to break. but the idea is to break the pump as quickly as you can and stop. intensity with focus is the key.

now comes the recovery. recovery is where you rest and eat to rebuild the muscle. if you get soreness after a w/o and the soreness goes away that means that your muscles have started the recovery process thats it. it does not imply that you are recovered. going on and on with set after set after your pump is already broken is pointless and it makes recovery harder and take longer. it does not give you any more muscle.

those are the basics. the other part of this is how long do you need before you go back into the gym and do it again. thats the grey area. you have to expiriment with this. there are some indicators that will help you like, general feeling of being ready to work is a good sign. a bad sign would be not in the mood to train or stregnth going down. over time you will develop the sence to know what you need. the timing can change from weak to weak.

awesome reply man.the final paragraph u put up is my main dilemma.i'll tell u what i experience."off" i ususally recover in 4 days so day 5 would be optimal. ifeel like a week is too long and im missing the boat so to speak.so if i were to jam all bodyparts into 3 days take aday off and repeat-what kind of volume we talking?how long am i gonna be in the gym?generally speaking i dont want to be in there more than an hour or so right?as far as resistance training goes that is...im down for 3 ON 1 OFF-I GUESS JSUT ENLIGHTEN ME WITH A SUGGESTED VOLUME PER LARGE/SMALL BODYPARTS AND ILL GIVE IT A WHIRL///

 

[Big_BK]

Just be sure you take into consideration that when you train back for example you are also training bi's and forearms, etc. and with chest you are also training tri's, etc. So you can count those as your "light days" and then when you specifically train arms count that as heavy. That way you arent over working yourself.

 

[ExtraMile]

i forgot to mension, you probably dont need to much for shoulders especially. currently you do 7 exercises for shoulders. Man I do my heavy presses, then finish with a superset and Im done, Im not on aas but what Im trying to say is shoulders dont need as much work as chest or back. Back work hits your rear delts and chest work (especially incline) hits your front delts. So shoulders get worked throughout the week whatever you do...

I wanna be a monster too but more work doesnt always equal faster progress...

 

[joe d]

heres my current 3 day split routine i put togrther a couple weaks ago. i like it. maybe it will work for you also.

1
flat db press 3 sets
stand bb press 3 sets
dips 3sets
rev grip press 3 sets

2
deads 3 sets
bent rows 3 sets
tbar 3 sets
shrugs 4 sets
chins 2 sets

3
squats 3 sets
leg curl 4 sets
leg ext 2 sets
stand calf 3 sets

 

[scotty too hotty]

I like and actually do your split except I squat 3 weeks a month for legs. I deadlift the fourth week and do leg extensions and curls. If you hit back hard, you shouldn't have to train biceps and you wouldn't have any gas left if you did! Same with chest and triceps, let those muscles rest because that's when they grow. Like the others said though, the volume may be too much. If you bust ass and sweat when your lifting, eat properly and sleep good, you should only spend five or six hours a week lifting, tops! Why do so much cardio if you're trying to be a beast? Just eat enough lean protien and don't over carb. You should be able to see at least a 4 pack stomach just by watching your diet. You are right, if you have good helpers then you should be lifting more than normal, but over training is still a possibility.

 

[whitewidow]

heres my current 3 day split routine i put togrther a couple weaks ago. i like it. maybe it will work for you also.

1
flat db press 3 sets
stand bb press 3 sets
dips 3sets
rev grip press 3 sets

2
deads 3 sets
bent rows 3 sets
tbar 3 sets
shrugs 4 sets
chins 2 sets

3
squats 3 sets
leg curl 4 sets
leg ext 2 sets
stand calf 3 sets

so no direct arm work? im very clear that when we train back we train bis as well,,same for the chest tris thing...im just wondering what no direct arm work would make me look like?

youre bACK IS INCREDIBLE TOO,what rep range do u train in?

 

[whitewidow]

I like and actually do your split except I squat 3 weeks a month for legs. I deadlift the fourth week and do leg extensions and curls. If you hit back hard, you shouldn't have to train biceps and you wouldn't have any gas left if you did! Same with chest and triceps, let those muscles rest because that's when they grow. Like the others said though, the volume may be too much. If you bust ass and sweat when your lifting, eat properly and sleep good, you should only spend five or six hours a week lifting, tops! Why do so much cardio if you're trying to be a beast? Just eat enough lean protien and don't over carb. You should be able to see at least a 4 pack stomach just by watching your diet. You are right, if you have good helpers then you should be lifting more than normal, but over training is still a possibility.

I MCURIOUS...IS THIS COMMON TO DO NO DIRECT ARM WORK? i only new one guy that did it like that...he wasnt imoressive,but then-he was a puss,so nevermind that.hmmmi may try it

 

[whitewidow]

heres my current 3 day split routine i put togrther a couple weaks ago. i like it. maybe it will work for you also.

1
flat db press 3 sets
stand bb press 3 sets
dips 3sets
rev grip press 3 sets

2
deads 3 sets
bent rows 3 sets
tbar 3 sets
shrugs 4 sets
chins 2 sets

3
squats 3 sets
leg curl 4 sets
leg ext 2 sets
stand calf 3 sets

SO JOE,do u use wrist wraps?when u do back do u use a thumbless grip?i mean if thats u in the pic ikm impressed...jsut still a little baffled by the no "direct" arm work

 

[-SD-]

to much regardless.

this is a common mistake.

here is where the focus should be. in the gym you want to build a pump with easy light weight lifts (no exertion), then you need to break past the pump with heavy weight. you feal the pump start to deminish. thats it your done. sometimes you need to change up the volume and lifts because you get used to what your doing and it takes to long to break. but the idea is to break the pump as quickly as you can and stop. intensity with focus is the key.

Could you explain this concept of breaking the pump with a sample workout described set for set? I dont think Ive heard of this before or maybe I have under a different description.

 

[joe d]

SO JOE,do u use wrist wraps?when u do back do u use a thumbless grip?i mean if thats u in the pic ikm impressed...jsut still a little baffled by the no "direct" arm work

i do everything raw. i use all grips with thumb (safety reason). it is just what i found best for me. i cant say its good for you. its just something to try and see. i think you may like it.

 

[joe d]

so no direct arm work? im very clear that when we train back we train bis as well,,same for the chest tris thing...im just wondering what no direct arm work would make me look like?

youre bACK IS INCREDIBLE TOO,what rep range do u train in?

my rep range varies. usually i like to shoot for 10 but go to failure regardless for the first set then i leave the weight the same and just get as many as i can. thats most lifts. deads i shoot for 8

 

[joe d]

Could you explain this concept of breaking the pump with a sample workout described set for set? I dont think Ive heard of this before or maybe I have under a different description.

as you warm up your muscles start to fill up (the pump). when you work your muscles the pump stays through some abuse. eventually that pump starts to go away. (breaking the pump). working past that point is pointless. doing long drawn out relaxed work outs with long breaks is also pointless.

for maximum growth and maximum recovery time hittling them hard with maximum intensity is the best, but you have to know when to quit.

or at least this is how it works for me.

 

[whitewidow]

as you warm up your muscles start to fill up (the pump). when you work your muscles the pump stays through some abuse. eventually that pump starts to go away. (breaking the pump). working past that point is pointless. doing long drawn out relaxed work outs with long breaks is also pointless.

for maximum growth and maximum recovery time hittling them hard with maximum intensity is the best, but you have to know when to quit.

or at least this is how it works for me.

great!this is what im comfortable with and im confident i can tackle these workouts in an hour
so here is what im thinking-a 3 day split 1off repeat 3 again(but with different exercises):

so heres a sample of 3 days

day 1
chest/shoulders/triceps

inc db press 3x4-6
flat barbell press(smith-i just like it better) 3x4-6
standing military press bar or dumbbell 3x4-6
weighted dips 3x4-6
reverse grip press 3x4-6
hammerstrength dip machine 3x4-6


day 2
back/traps/biceps

deads 3x4-6
bent rows(like smith machine...does it matter?)3x4-6
tbar rows 3x4-6
babrbell shrugs 3x4-6
chins 2x4-6
standing alternate dumbbell curls 3x4-6

day 3
legs/abs

squats(again smith or no smith?) 3x4-6
leg curls 4x4-6
leg extensions 2x4-6
standing calf raises 2x6-8
toe press 2x6-8
cable crunches 3x8-12
lying leg raises(weighted) 3x12-15

and like i said i would take a day off and repeat with new exercises.maybe not all of em,but alot of em just to keep from getn bored and all the other benefits.so as u can see i choose to do some direct arm work.i just cant wrap my mind around that- what else im doing if i dropped the arm work would be enough for MY ARMS to grow.i just dont see what a couple more direct sets would hurt....so tell me what you think.open to criticizm...

 

[Nomak666]

as you warm up your muscles start to fill up (the pump). when you work your muscles the pump stays through some abuse. eventually that pump starts to go away. (breaking the pump). working past that point is pointless. doing long drawn out relaxed work outs with long breaks is also pointless.

for maximum growth and maximum recovery time hittling them hard with maximum intensity is the best, but you have to know when to quit.

or at least this is how it works for me.

I believe in that part about for maximum growth, you need to use maximum intensity. so when your gains stall, dont add another set, but instead, add more weights and push that set to failure. quality not quantity. ive done both high volume and high intensity, while i feel more dedicated being in the gym for 2 hours doing 5-6 sets per exercise, i see much better results getting in and out and going high intensity.

 

[joe d]

great!this is what im comfortable with and im confident i can tackle these workouts in an hour
so here is what im thinking-a 3 day split 1off repeat 3 again(but with different exercises):

so heres a sample of 3 days

day 1
chest/shoulders/triceps

inc db press 3x4-6
flat barbell press(smith-i just like it better) 3x4-6
standing military press bar or dumbbell 3x4-6
weighted dips 3x4-6
reverse grip press 3x4-6
hammerstrength dip machine 3x4-6


day 2
back/traps/biceps

deads 3x4-6
bent rows(like smith machine...does it matter?)3x4-6
tbar rows 3x4-6
babrbell shrugs 3x4-6
chins 2x4-6
standing alternate dumbbell curls 3x4-6

day 3
legs/abs

squats(again smith or no smith?) 3x4-6
leg curls 4x4-6
leg extensions 2x4-6
standing calf raises 2x6-8
toe press 2x6-8
cable crunches 3x8-12
lying leg raises(weighted) 3x12-15

and like i said i would take a day off and repeat with new exercises.maybe not all of em,but alot of em just to keep from getn bored and all the other benefits.so as u can see i choose to do some direct arm work.i just cant wrap my mind around that- what else im doing if i dropped the arm work would be enough for MY ARMS to grow.i just dont see what a couple more direct sets would hurt....so tell me what you think.open to criticizm...

try it and see what happens. maybe you need all of that. if i did that i would be serously overtraining. my 3 day split is mon, wens, fri basically sometimes i may push it back a day.

 

[whitewidow]

try it and see what happens. maybe you need all of that. if i did that i would be serously overtraining. my 3 day split is mon, wens, fri basically sometimes i may push it back a day.

wow.so still "on" you train only once a week? ok,well idid what i said i was going to do today and i didnt really care for the shoulder portion(too weak after chest training) which leads me to believe i should trust my gut.train everything once a week and like dude said.more weight =failure,less sets.ok.sounds good.id rather give shoulders its own day.i appreciate the help guys.im taking the advice on lowering volume and increasing intensity.but not jamming it into 3 days-4 is more like it for me.

 

[joe d]

wow.so still "on" you train only once a week? ok,well idid what i said i was going to do today and i didnt really care for the shoulder portion(too weak after chest training) which leads me to believe i should trust my gut.train everything once a week and like dude said.more weight =failure,less sets.ok.sounds good.id rather give shoulders its own day.i appreciate the help guys.im taking the advice on lowering volume and increasing intensity.but not jamming it into 3 days-4 is more like it for me.

there is full body training in each of those 3 days. but yes. running 3g of gear or off the only thing that would be different is stregnth, pumps, and better recovery. so my workouts would be harder, heavier and more intense but it usually didnt take but 1 or 2 total added sets to the whole routine to get where i needed to be.

i dont reallt know how many sets it will take ahead of time. i state the sets as a basic amount that it usually works out to or around but if i need more than i do it, if i need less i do that to.

 

[burnthiscorpse]

wow.so still "on" you train only once a week? ok,well idid what i said i was going to do today and i didnt really care for the shoulder portion(too weak after chest training) which leads me to believe i should trust my gut.train everything once a week and like dude said.more weight =failure,less sets.ok.sounds good.id rather give shoulders its own day.i appreciate the help guys.im taking the advice on lowering volume and increasing intensity.but not jamming it into 3 days-4 is more like it for me.

Heres my current split: (not including a few warm-up sets for each)

*Tues: Chest/tri's,

*Flat DB 3-4 sets

*Incline BB 3-4 sets

*Military BB 3 sets

*Close grip flat BB 3 sets

straight bar press downs 5 sets (15-25 reps)


Thurs: Back/Bi's

*Close grip Pull Downs- 3 sets (this is basically a warmup to get a pump going)

*Bent over BB rows - 3 sets

*Rack Pulls 4-5 sets (including warm up set)

*straight bar curls - 3-4 sets

*camber bar wide grip curls - 4 sets

Saturday: Full body

* Deadlifts - 5 sets (usually first two are light)

* clean and press - 3 sets

I'm loving this split. This would actually be a 4 day split if I could squat. Lingering case of extremely sore tendons post knee surgery are still keeping me from squatting 3 months later.

 

[whitewidow]

there is full body training in each of those 3 days. but yes. running 3g of gear or off the only thing that would be different is stregnth, pumps, and better recovery. so my workouts would be harder, heavier and more intense but it usually didnt take but 1 or 2 total added sets to the whole routine to get where i needed to be.

i dont reallt know how many sets it will take ahead of time. i state the sets as a basic amount that it usually works out to or around but if i need more than i do it, if i need less i do that to.

thats exactly what i did today joe,i had the plan...i stuck to it...but damn those dbol i couldnt stop! i was so strong and it felt so good so i threw a few more sets in of dips.nothing crazy...but god i love the strength.tell u what joe,those damn reverse grip presses hurt my wrists-but holy hillbilly did i have new stimulation in the lateral head especially.great workout overall...but yeah.im gonna make it a four dayer.

 

[joe d]

thats exactly what i did today joe,i had the plan...i stuck to it...but damn those dbol i couldnt stop! i was so strong and it felt so good so i threw a few more sets in of dips.nothing crazy...but god i love the strength.tell u what joe,those damn reverse grip presses hurt my wrists-but holy hillbilly did i have new stimulation in the lateral head especially.great workout overall...but yeah.im gonna make it a four dayer.

good ol' dbol

 

[Wulfgar]

Honestly brother drop the FST-7 stuff for now.

I always recommend the traditional 3 day split. Back/bis; Chest/shoulders/tris; Legs

I think its important to train on a varied day split to give all muscle groups adequate rest. i find a 3 day 1 off 2 day 1 off program works well.

As for actual workouts. i think you got it figured out. I like having 2 seperate workouts and alternating them. Sort of a Chest workout A and Chest workout B thing.

good luck brother

 

[whitewidow]

Honestly brother drop the FST-7 stuff for now.

I always recommend the traditional 3 day split. Back/bis; Chest/shoulders/tris; Legs

I think its important to train on a varied day split to give all muscle groups adequate rest. i find a 3 day 1 off 2 day 1 off program works well.

As for actual workouts. i think you got it figured out. I like having 2 seperate workouts and alternating them. Sort of a Chest workout A and Chest workout B thing.

good luck brother

hell yeah man,joe put it perfectly earlier..."running 3g of gear or off the only thing that would be different is stregnth, pumps, and better recovery"... iguess thats where iwas lost,but now im found.lol. no but seriously,i was thinking more volume..blah blah blah...it makes sense and i like it way better for shorter harder,more intense workouts through heavier weight and pushing to failure.lesson learned.ill post my numbers at the end of the week...

 

[scotty too hotty]

No man! do your arm day where you train bis and tris and forearms, all in one day. Don't train arms twice a week like you originaly said, only once a week!

 

[whitewidow]

No man! do your arm day where you train bis and tris and forearms, all in one day. Don't train arms twice a week like you originaly said, only once a week!

that is what im saying!lol.i am only going to train them once a week.

 

[whitewidow]

Honestly brother drop the FST-7 stuff for now.

I always recommend the traditional 3 day split. Back/bis; Chest/shoulders/tris; Legs

I think its important to train on a varied day split to give all muscle groups adequate rest. i find a 3 day 1 off 2 day 1 off program works well.

As for actual workouts. i think you got it figured out. I like having 2 seperate workouts and alternating them. Sort of a Chest workout A and Chest workout B thing.

good luck brother

\

thanks wulfgar ....i am dropping the fst-7. maybe a nice cutting tool or plateau breaker...but not now.

 

[whitewidow]

todays routine
all working setsto positive failure

partial rack deads 365 x 4 reps each 3sets

bent barbell rows 185 6/5/5 reps - 3 sets

t-bar rows 180 6/5/4 - 3 sets (lower back was killing me by the way -wtf?!)

shrugs 365 6/5/5 - 3 sets

rev. grip hammer front pulldowns 3 sets 210 6/6/6

barbell curls 115 3 sets 5/4/4

standing alt db curls 3 sets 50's 6/6/5

db wrist curls 50's 3 sets 8/8/7

done

it was great but my lower back hurt and im glad i did direct bicep work.out standing!

 

[Unit 2005]

Would not bother working arms twice a week. they take enough work from chest and back. Once a week is fine. Id drop the FS7 stuff too. Apart fromt hat i dont see much wrong with the routine. Personally, i think most guys on here dont use enough volume.

 

[whitewidow]

Would not bother working arms twice a week. they take enough work from chest and back. Once a week is fine. Id drop the FS7 stuff too. Apart fromt hat i dont see much wrong with the routine. Personally, i think most guys on here dont use enough volume.

well im trying to find a balance beteween volume and weight i feel 9-12 heavy working sets per bp works well for me in the 4-8 rep range