My new, balanced routine

[Debaser]

This is a routine that I will be embarking on soon, the priorities being strength gain as well as lots of attention to accessory and prehab exercises. Size gains are secondary, though they will definately come at an acceptable pace. I'm doing this because I want to have a very responsible, balanced approach to weightlifting. On off days I'm going to do a very comprehensive stretching program, and I will do trigger point therapy every day. Thanks to hardgainer magazine and Stuart McRobert for many of the ideas. It'll look something like this:

Monday

Curl 2 x 5
Hammer Row 1 x 10
Chins 2 x 5
Hammer Leg Press 2 x 5
Wide-grip partial deadlifts 2 x 5
Glute-ham raise 2 x 5

Thursday

Dip 2 x 5
Incline bench 1 x 8
Overhead Press 2 x 5
Close-grip bench 1 x 8
Rotator cuff work

Saturday (still working on sets/reps)

Neck work

Crunch
Side bend
Reverse Hyper

CoC grippers
Pinch grip lifting
Finger extension
Wrist curls

Standing calf raise
Seated calf raise

 

[Lord_Suston]

how can you work on strength without squatting or full range deadlifting??

 

[PolishHammer1977]

bump

 

[SofaGeorge]

Lousy routine... I wouldn't do it.

Doing curls BEFORE chins... get ready for a lousy lat workout.

 

[NWinters]

Thanks to hardgainer magazine and Stuart McRobert for many of the ideas. It'll look something like this:


are you a hard gainer? if so this routine wont get you anywhere.

 

[DrBones]

What ever happened to your end all be all approach to dog crapp?

 

[revexrevex]

He was screaming dogcrapp, dogcrapp as if the guy was actually paying him to advocate his routines, and now he switches??? What happened to your ultimate routine?

 

[spatts]

Let's not give him shit about switching from DC. Face it, it's more annoying that we saw this coming than the fact that he's trying something new. Generally, we are all about being supportive of people trying new things and doing what works. Debaser wasn't always this way with us though, was he? So do we counter that by matching his behavior? Hell no...let's show him how it's done, and offer some constructive criticism and support. The high road is faster.


Debaser, could you maybe go into some explanation as to how/why you chose this split, these moves, and this order? Similarly to the detail with which you approached your previous program?

Also, did you decide not to try WSB or to train with us? I never heard back from you.

 

[Debaser]

how can you work on strength without squatting or full range deadlifting??

Currently I'm increasing my flexibility, I have hip pain when going below a certain height.

 

[Debaser]

Lousy routine... I wouldn't do it.

Doing curls BEFORE chins... get ready for a lousy lat workout.

I'm not supersetting. I've never had a problem with this before. You say it's a lousy routine but advocate 10x10 training, so that particular opinion is of little value to me.