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OPINIONS On My New Routine..

MonStar1023

MonStar1023

New member
I wanted some opinions on my new training routine. Basically I am going to try and progress on every exercise for the next 5-6 months or so and I wanted to make sure that my exercise selection and all of that was good. What do you guys think?

  • Sunday: CHEST & TRICEPS
    Flat BB Presses 2 sets 6/8
    Weighted Dips 2 sets 6/8
    Flat DB Flyes 1 set 8

    Lying BB Ext. 2 set 6/8
    Seated Overhead BB Ext. 1 set 8

    MONDAY: BACK, BICEPS, FOREARMS
    Curl-grip Chins 2 sets 6/8
    T-bar Rows 2 sets 6/8
    V-Bar Pulldowns 1 set 8

    Standing BB Curls 2 sets 6/8
    Incline DB Hammer Curls 1 set 8

    Standing BB Reverse Curls 1 set 6-8
    Barbell Static Holds 1 set to failure

    Tuesday: REST.

    Wednesday: QUADS, HAMSTRINGS, CALVES.
    Squats 2 sets 6/8
    Leg Presses 2 set 6/8
    Leg Extensions 1 set 8
    Lying Leg Curls 1 set 8

    Standing Calf Raises 1 set 15
    Seated Calf Raises 1 set 15

    Thursday: DELTS, TRAPS, ABS.
    Seated BTN Presses 2 sets 6/8
    One-arm DB Laterals 1 set 8
    Lying One-Arm DB Laterals 1 set 8

    Partial Deadlifts 2 sets 6/8 *approximately from right above knees*
    Hang Cleans 1 set 6-8

    Friday, Saturday: REST.
:cool::cool:
 
I take it you haven't included warm-up sets, otherwise you are just not doing enough overall sets. I agree with Diamond - you need to back in a workout by itself. If you can train biceps hard after back, you didn't work back hard enough. Try w/o 1: Chest & Bi's, w/o 2: Legs, w/o 3: Back, w/o 4: Delts, traps, & tri's. If you're doing heavy back and bicep work without straps, I don't think you need to do direct forearm work. Unless they really suck. Good luck
 
looks good to me bro I'm going to be doing very similar workouts and I like your volume good and low with high intensity, get in get out and grow like a tree.

Looks like max-ot which is what I'm waiting for now. Good Luck
 
Monstar, looks good to me - few sets, I assume very slow and intense.

One suggestion - I'd mix up the excercises every workout - never do two
workouts the same. Pick your favourite basic movements, but rotate them
each workout. For example - on chest day do flat bench, then on your next
chest day do incline. Mix in both barbell and dumbell movements.

Just my 2cents worth.
 
Flyes Are Worthless.
Pulldowns are worthless.
Leg extensions are worthless.
Leg curls are worthless.

-Zulu
 
I don't have time to waste, they simply aren't very productive.

Elementary opportunity cost. You can't prove me wrong.

-Zulu
 
ZZuluZ-
Haha you have got to be kidding me! You dont have time to waste. If youve go time to make the stupid comments you better have time to back them up. Thats just common courtesy. Theyre far from a waste, and they are productive.

*ignores ZZuluZ's stupid remarks from now on*

:rolleyes::rolleyes:
 
My ignorant comments? Your lose bro.

It's obvious that they aren't productive. They're isolation exercises, which as we all know are hardly beneficial in terms of gaining mass. Instead they simply lead to overtraining. Lat pull downs SHOULD be repalced with pull-ups which are far superior to them (for obvious reasons).

I think every single expert agrees with me on this one. Isolation exercises and machines are a waste of time. From a biomechanical and evolutionary point of view they're simply not upto par.

-Zulu
 
i was always lead to believe the big prime mover exercises were best... but the biggest guy in my gym...never seen him touch a free weight.
 
ZZuluZ said:
My ignorant comments? Your lose bro.

It's obvious that they aren't productive. They're isolation exercises, which as we all know are hardly beneficial in terms of gaining mass. Instead they simply lead to overtraining. Lat pull downs SHOULD be repalced with pull-ups which are far superior to them (for obvious reasons).

I think every single expert agrees with me on this one. Isolation exercises and machines are a waste of time. From a biomechanical and evolutionary point of view they're simply not upto par.

-Zulu
Click to expand...

bro, I some what agree /w ur statement above.. But u also have to remember that different individuals have specific goals.. EVERY exercises/movements stimulate different muscles, thus growth.

I know that ur coming from a powerlifting background that's why u try to preach the keylifts that build the most muscle. Lets take this example "SHOULD be repalced with pull-ups which are far superior to them" - if you think about it, the movement is very similar; I'm not despiting that pulldowns are better than pullups.. I just think that it's a matter of preference. AND I believe that every exercise, whether it be core/isolation-freeweights/cable/machine, a person might benefit from varying their exercises.. just my 2cents
 
Anyone viewing this thread I would recommend completely ignoring ZZuluZ's posts. He has no clue. Regardless, isolative and compound movements BOTH have their place in bodybuilding. Pulldowns and leg curls are far from useless.

:cool::cool:
 
Tell me WHY I'm wrong MonStar, are you capable of doing that?

Pulldowns and leg curls are not ok. You've got to understand that the [minimal] benefit is not worth the risk of overtraining by using those exercises.

Mac, are isolation and machines beneficial to some extent yes? But I think MonStar was enquiring about what works best. I told him. Got your PM btw....thx for the link. I couldnt' get back to you because your box was too full or something.

And MonStar, buddy, you've got some fucking nerve man. You come in here asking for advice, I give it to you and proceed to brush it off. Why did you ask if you thought you knew what you were talking about?

I seriously suggest you do some actual reading, some anatomy and physiological textbooks instead of posting 100 threads on 100 boards begging for advice.

-Zulu
 
ZZuluZ said:
My ignorant comments? Your lose bro.

It's obvious that they aren't productive. They're isolation exercises, which as we all know are hardly beneficial in terms of gaining mass. Instead they simply lead to overtraining. Lat pull downs SHOULD be repalced with pull-ups which are far superior to them (for obvious reasons).
Click to expand...
No, not necessarily, though I would favor chins over pulldowns.

I think every single expert agrees with me on this one. Isolation exercises and machines are a waste of time. From a biomechanical and evolutionary point of view they're simply not upto par.

-Zulu
Click to expand...
No, they don't. But I don't have the energy to argue. I don't think, for instance, doing only leg curls and leg extensions is a suitable replacement for squatting or leg pressing, but there is certainly a place for them in most routines. Just a few examples: Westside incorporates isolation moves, Poliquin uses them in his routines, and Bryan Haycock includes them in his hypertrophy-specific routines. There are plenty more examples.

Besides, it's pointless to comment on Monstar's routine. He'll just change it in a another week.
 
ZZuluZ said:
Flyes Are Worthless.
Click to expand...

Your opinions are worthless. Perhaps you should give Lee Priest a shout and tell him he's wasting his time doing flys.

lee_priest_cableflyes.jpg
 
Ingram, damn you're so clever. I didn't realize average human being should train the same way as pro bodybuilders...my bad!

"No, not necessarily, though I would favor chins over pulldowns."

Not necessairly? They're always superior.

" but there is certainly a place for them in most routines. Just a few examples: Westside incorporates isolation moves, Poliquin uses them in his routines, and Bryan Haycock includes them in his hypertrophy-specific routines. There are plenty more examples. "

Examples don't disprove simple physiological facts. Since when does WS use leg curls as a main exercise [other than recuperation?]. I'm pretty sure Charles Poliquin does NOT advocate leg extensions either.

-Zulu
 
ZZuluZ said:
Ingram, damn you're so clever. I didn't realize average human being should train the same way as pro bodybuilders...my bad!

"No, not necessarily, though I would favor chins over pulldowns."

Not necessairly? They're always superior.

" but there is certainly a place for them in most routines. Just a few examples: Westside incorporates isolation moves, Poliquin uses them in his routines, and Bryan Haycock includes them in his hypertrophy-specific routines. There are plenty more examples. "

Examples don't disprove simple physiological facts. Since when does WS use leg curls as a main exercise [other than recuperation?]. I'm pretty sure Charles Poliquin does NOT advocate leg extensions either.

-Zulu
Click to expand...

Well what the fuck do you expect when you come on here making bold statements saying certain exercises are useless? I agree that compound exercises are superior to isolation exercises for mass and strength gains. On the other hand isolation exercises do have there time and place.

By the way, those quotes aren't mine.
 
You made quite a moot point with all the pictures.....nice job.

" I agree that compound exercises are superior to isolation exercises for mass and strength gains. "

Then we agree. It's a simple matter of opportunity cost. Apparantly this concept is lost on some.

-Zulu
 
ZZuluZ said:

"No, not necessarily, though I would favor chins over pulldowns."

Not necessairly? They're always superior.
Click to expand...
I was referring to your comment that isolation exercises are "hardly beneficial for gaining mass" which is a provably false statement. Now, whether they're the best choice is another debate entirely.

" but there is certainly a place for them in most routines. Just a few examples: Westside incorporates isolation moves, Poliquin uses them in his routines, and Bryan Haycock includes them in his hypertrophy-specific routines. There are plenty more examples. "

Examples don't disprove simple physiological facts. Since when does WS use leg curls as a main exercise [other than recuperation?]. I'm pretty sure Charles Poliquin does NOT advocate leg extensions either.

-Zulu
Click to expand...
Duh. You said "I think every expert agrees with me on this one" referring to your belief that both machines and isolation exercises are worthless. This is again, provably false, as plenty of experts DON'T think this. I provided a couple of examples. Whether a particular individual likes or dislikes a given isolation exercise has nothing to do with the general argument. Your original statement said nothing about physiological facts--which is a bullshit argument anyways. Actually, please provide me a physiological argument why isolation exercises will not increase muscle mass? I'm waiting...Shoot, you can't provide one? That's because there aren't any. Looking merely at textbook physiology there is no reason one couldn't get just as big as possible using only isolation exercises.
 
I agree with elite somewhat. Compound are better than isolation.

I think that Leg extensions are a waste of time.

I think that leg curls are OK.

I think that pulldowns are OK.

Thse are GOOD exercises ... I follow a MAX OT plan. Most isolation movements ARE NOT done because they arent as productive at producing muscle growth. HOWEVER, I do them once in a while to mix it up, and many others find them effective ... so I will take their word for it.

NFG
 
Ugh, there's no sense in discussing semantics.

When I said 'worthless' I did not literally mean worhtless, but rather in the sense of opportunity cost. Again, the concept is lost on most people.

And MonStar.....good.

-Zulu
 
ZZuluZ said:
Ugh, there's no sense in discussing semantics.

When I said 'worthless' I did not literally mean worhtless, but rather in the sense of opportunity cost. Again, the concept is lost on most people.
-Zulu
Click to expand...
No, the concept is not lost on me. You made, however, no mention of cost/benefit in your original post, You instead made authoritative statements like "Leg curls are worthless." Then when I, and others, disputed this statement, and other equally incorrect statements, you suddenly resorted to "Well, that's not what I really meant." Nor are you able to refute the assertions of my last post, so now you say I'm merely being semantically nit-picky and that by 'worthless' you didn't really mean worthless. Bullshit. Of course that's what you meant.
That's like writing "I think you're an asshole." Then saying, "Well I didn't literally mean 'asshole.' " I don't think the person to whom this was directed would be any less pissed off. I almost never make authoritative statements about lifting for this very reason. They are almost never true. I used to be quite convinced of my own infallibility, but some time ago I realized there's plenty I don't know. Hopefully you will come to this realization yourself at some point.
 
Last edited:
Semantics.

Was I wrong from a technical POV? Of course.

Was my advice valid? Yes.

My point still stands. Hell.... you could say doing sets of 150 reps will get you gains. Would I be 'wrong' for saying that's 'useless'. Technically no..... same thing.

I think we understand each other here. Your point is well taken.

-Zulu
 
MonStar1023 said:
Cocky know it all people like ZZuluZ are why I dont post anymore @ Elite.
Click to expand...

MonStar. I have to agree with you on this one!
 
Oh, the irony.

I must say that really hurt tho. Especially since you're opinions are so well respected, Alex.

-Zulu
 
I'm not being an asshole ... but seriously, you need to be open to some constructive criticism. Not just Zulu and MonStar. Everyone. Christ, show some etiquette.
 
I'm not being an asshole ... but seriously, you need to be open to some constructive criticism. Not just Zulu and MonStar. Everyone. Christ, show some etiquette. I include leg extensions on my leg day and they prove to be a positive exercise. I have also replaced lat pull downs with weighted pull ups. Seems to me you both have good points. However, neither one of you is God. Relax, fellas. Help each other out, instead of acting like children.
 
Monstar,
I would add incline bench with dumbells or barbell, it really doesn't matter. I feel this exzcercise helps develope a greater degree of delts and pectorals. Flyes aren't bad but cables are better because of the constant tension they provide, flyes lack on the top of the movement. Try to switch up a little bit on the tricept part, I find closegrip works very well for burnout sets.
Hope this helps...
 
I believe in using free weights for 95% of my exercises, but sometimes isolation exercises using machines are usefull. I only use 3 machines, tricep pushdowns, seated rows, and i enjoy to isolate the pecs with cable crossovers. Your Training Routine looks solid. ZZuluZ how big are u???
 
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