Please Scroll Down to See Forums Below WonderBread78
New member
I laid out the plan, what''s the deal???
Need help with new routine
- Thread starter WonderBread78
- Start date
D
Debaser
Guest
You're almost doing a push-pull-legs routine, except you need to move the shoulders to the chest/tricep day. Because they'll still be recouperating. And you're doing WAY too much volume. FIFTY-TWO SETS ON FRIDAY? You do more volume than most pros I've seen on 5+ grams with superhuman genetics. Here is an AWESOME p/p/l H.I.T. routine from Silverback from the GotFina board:
Mon--C/S/T
Flat Bench Press--3 sets to failure (at least 10 reps), rest 1 minute between sets, drop weight if you need to. Start with your weak grip (usually close) and move outwards on each successive set to your strongest grip.
Military Press--2 sets to failure (at least 12 reps), rest 1 minute between sets, drop weight if you need to.
Skull Crushers--1 set of 20 reps.
Tues--light cardio for 30 minutes.
Wed. B/B
Cable Rows--2 sets to failure (at least 12 reps), rest one minute between sets.
Front Pulldowns--2 sets to failure (at least 10 reps), rest one minute between sets.
Barbell Curls--1 set of 20 reps to failure.
Thurs. off.
Friday--legs
Squats-- 1 set of 20 reps to failure.
Stiff Legged Deadlifts--1 set of 12 reps to failure.
Leg Raises ss weighted Crunches- 1 superset of 20 reps each way.
Calf Raises--1 set of 25 reps to failure.
Saturday--very light cardio.
Sunday--off.
Mon--C/S/T
Flat Bench Press--3 sets to failure (at least 10 reps), rest 1 minute between sets, drop weight if you need to. Start with your weak grip (usually close) and move outwards on each successive set to your strongest grip.
Military Press--2 sets to failure (at least 12 reps), rest 1 minute between sets, drop weight if you need to.
Skull Crushers--1 set of 20 reps.
Tues--light cardio for 30 minutes.
Wed. B/B
Cable Rows--2 sets to failure (at least 12 reps), rest one minute between sets.
Front Pulldowns--2 sets to failure (at least 10 reps), rest one minute between sets.
Barbell Curls--1 set of 20 reps to failure.
Thurs. off.
Friday--legs
Squats-- 1 set of 20 reps to failure.
Stiff Legged Deadlifts--1 set of 12 reps to failure.
Leg Raises ss weighted Crunches- 1 superset of 20 reps each way.
Calf Raises--1 set of 25 reps to failure.
Saturday--very light cardio.
Sunday--off.
PolishHammer1977
New member
If I had 3 days...This is what I would do...exactly
Monday - chest & bi's
incline db press X 3
flat barbell press X 3
incline barbell press X 3
Olympic barbell curls X 3
Concentration curls X 3
seated calve raises X 9 (in between sets)
Abdominals
Tuesday - OFF
Wednesday - back & tri's
weighted pull ups X 3
bar rows X 3
seated rows X 3
close grip bench X 3
tricep pushdowns X 3
db shrugs X 3
back extensions
standing calve raises X 9 (in between sets)
Thursday - Legs
Squats X 4
Leg extensions X 4 (singles)
Leg curls X 4 (singles)
abdominals
forearm work X 3
Friday - Delts
db military press X 3
side laterals X 3
rear delts X 3
db shrugs X 3
Use a 1,2,3 down......1,2 up cadence.
1-2 minutes between sets.
Bring a gallon of fruit juice & a watch.
Stretch between sets, slowly.
Monday - chest & bi's
incline db press X 3
flat barbell press X 3
incline barbell press X 3
Olympic barbell curls X 3
Concentration curls X 3
seated calve raises X 9 (in between sets)
Abdominals
Tuesday - OFF
Wednesday - back & tri's
weighted pull ups X 3
bar rows X 3
seated rows X 3
close grip bench X 3
tricep pushdowns X 3
db shrugs X 3
back extensions
standing calve raises X 9 (in between sets)
Thursday - Legs
Squats X 4
Leg extensions X 4 (singles)
Leg curls X 4 (singles)
abdominals
forearm work X 3
Friday - Delts
db military press X 3
side laterals X 3
rear delts X 3
db shrugs X 3
Use a 1,2,3 down......1,2 up cadence.
1-2 minutes between sets.
Bring a gallon of fruit juice & a watch.
Stretch between sets, slowly.
D
Debaser
Guest
Or you can do what I said and actually gain some muscle.
What is your logic behind that split? Do you realize that biceps are used in most back movements and triceps in chest? You're not only using way too much volume, but also you're hammering the shoulders in a lot of these movements, and wtf are close grip benches doing on a back day? and shrugs on 2 days? And forearms which already get worked on wednesday? AND 18 SETS OF CALVES IN 3 days? Seriously, this is your split:
Monday - Chest, tris, bis, shoulders, calves
Wednesday - Back, chest, tris, bis, forearms, shoulders, calves
Thursday - Legs, forearms
Friday - Shoulders, upper back, forearms
Seriously man, did you pick random exercises on random days? And you're training three days in a row...
What is your logic behind that split? Do you realize that biceps are used in most back movements and triceps in chest? You're not only using way too much volume, but also you're hammering the shoulders in a lot of these movements, and wtf are close grip benches doing on a back day? and shrugs on 2 days? And forearms which already get worked on wednesday? AND 18 SETS OF CALVES IN 3 days? Seriously, this is your split:
Monday - Chest, tris, bis, shoulders, calves
Wednesday - Back, chest, tris, bis, forearms, shoulders, calves
Thursday - Legs, forearms
Friday - Shoulders, upper back, forearms
Seriously man, did you pick random exercises on random days? And you're training three days in a row...
C
Citruscide
Guest
Debaser said:
Debaser... it is unlikely that one will put on as substantial size with the training proposal you have suggested.
Higher rep workouts (more than 5 or so), tend to work the class 1 and 2a muscle fibers... these muscle fibers are smaller and take up less of the mass on the body... alot less. Working "at least 20 reps" will most likely yeild gains, but not as substantial as going on the lower reps.
Lower reps work the class 2b and 2c muscle fibers... these are the main ones used for power, the muscles that are worked during heavy lifts and what we want to look big... whereas the high rep will work the "runner or endurance" muscles. Doing a routine with reps from 3-5 (after warmups of course) will definately add size...
This is why many people DON'T get bigger... too many people do the 8-10 rep thing... and never experience the 3-5 Rep workouts.
I made a post a while back about understanding the how the muslce works in order to get bigger... a while back... it's a good read.
C-ditty
PolishHammer1977
New member
Debass,
That's the split I used and it worked for me. There was a time whenI was actually so damn busy that I only had time for a 4 days split.
I do Back & Tri's on the same day for extra stimulation on the arms.
I do chest & bi's for the same reason.
I do shrugs a couple times bc they are often neglected.
I do calves for the same reason. One day is light and the next is moderate. The next is heavy.
Close grip benches are the best mass builder for triceps IMO.
You can never do enough forearm work.
How old are you? What are your stats?
"Or you can do what I said and actually gain some muscle".
lol
That's the split I used and it worked for me. There was a time whenI was actually so damn busy that I only had time for a 4 days split.
I do Back & Tri's on the same day for extra stimulation on the arms.
I do chest & bi's for the same reason.
I do shrugs a couple times bc they are often neglected.
I do calves for the same reason. One day is light and the next is moderate. The next is heavy.
Close grip benches are the best mass builder for triceps IMO.
You can never do enough forearm work.
How old are you? What are your stats?
"Or you can do what I said and actually gain some muscle".
lol
D
Debaser
Guest
That is completely FALSE. The 20-rep squat is one of the most productive training routines one can embark on.
As long as you are gaining strength and eating properly, size will follow. Higher reps with less weight make it easier for many trainees to have perfect form. The rep scheme is dependent on the trainee and their preferences. The important thing is adding weight to the bar, every week.
If you increased your 20 rep squat from 100 lbs, to 400 lbs, do you honestly think you would not be much bigger (assuming you're eating properly, which to make gains like that you usually are)?
As long as you are gaining strength and eating properly, size will follow. Higher reps with less weight make it easier for many trainees to have perfect form. The rep scheme is dependent on the trainee and their preferences. The important thing is adding weight to the bar, every week.
If you increased your 20 rep squat from 100 lbs, to 400 lbs, do you honestly think you would not be much bigger (assuming you're eating properly, which to make gains like that you usually are)?
WonderBread78
New member
thanks Guys for the help!
zackdarnell
New member
I've got to agree with you on that one. I did 20-rep squats for about 7 months. Got up to 315x20.Debaser said:
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Citruscide
Guest
zackdarnell said:
Strength will go up with higher reps... size will not be as great, however. If you want SIZE... you'll do the lower reps...
I believe debaser said "Or you can do what I said and actually gain some muscle" -- Gain muscle... sure, you'll gain some, but not NEARLY as much as you'll gain on the lower rep workouts.
Strength is an entirely different story... you said SIZE. First, you say that powerlifting style of bench could yeild greater lifts but no size... and now you are saying that the 20-rep squat routine will yeild greater strength... well... guess what, no size again.
It's Science... and science doesn't lie. Class 2b and 2c muscle fibers are the LARGEST fibers... they will only be worked and grow under heavy stress for short periods of time. If you can do 20 reps at 315, then you can do 5 reps at 455 -- which would yeild more SIZE.
Now which is it... are we talking about Strength, Size or endurance???
C-ditty
