Stagnant- need something new.

[DanielBishop]

I've been training for about 3-4 years (I'm almost 20) and I've always done pretty much the same thing. I never changed it around very much.... and also, I wasn't always very consistent.... probably because of boredom, or not seeing much results and therefore reduced motivation. But I think it's time to change things around now, and start something new. If you could look at what I've got and help me out with some suggestions on how to change it around, I'd be grateful.

I always tried to fit my schedule into a 7 day cycle so that one day of the week could be chest day, another could be back day etc.... but it just doesn't fit. For a long time I was doing 3 days a week, each bodypart once a week and resting for 4 days. I think that's too much rest and not enough training, so lately I've been doing 3 days on and 1 day off. Also, I alternate every workout with dumbbells and barbells.... (eg. one chest workout use barbells, the next use dumbells, back to barbells next time etc)

*NOTE- I don't train my legs (or abs at the moment as I'm in a bulking phase)*


*Day One- Chest and Triceps
Warm up
Bench Press- 3-4 x 6-10
Incline Bench Press- 3 x 6-10 (or dumbbells)
Decline Bench press- 3 x 6-10 (or dumbbells)
Incline Dumbbell Flyes- 3 x 6 x 1

Dips- 3 x as many as possible, usually ~ 10
Lying Triceps Extensions- 3 x 8-12
Close-grip Bench Press- 3 x 6-10
Triceps Pushdowns- 3 x 6-10
or sometimes
One-arm Overhead Triceps Extensions- 3 x 8-12

*Day Two- Back and Biceps
Chins (overhand)- 3 x as many as possible, usually ~ 5-8
Lat Pulldowns- 3 x 8-12
Machine Rows- 3 x 6-10
*Note: I have spina bifida, so I have to be very careful with back movements, which is why I don't do deadlifts or bent-rows.... otherwise I would*

EZ-Bar Curls- 3-4 x 8-12
Preacher Curls- 3 x 6-10 (and/or preacher machine)
Standing Alternate Dumbbell Curls- 3 x 8-12
Incline Dumbbell Curls- 3 x 8-12
Reverse EZ-Bar Curls (and/or dummbell Hammer Curls)- 2-3 x 6-12



*Day Three- Shoulders and Traps
Seated Military Press- 3 x 6-10
Seated Dumbbell Press (and/or Machine Press)- 3 x 6-10
Lateral Raises- 3 x 8-12
sometimes Front Raises/Bent-over Laterals- 3 x 8-12
Dumbbell Shrugs- 3 x 6-10
Barbell Shrugs- 3 6-10




Well, that's it. It usually doesn't change much from that except occasionally when the equipment isn't free and I don't wanna wait, I might do something else, but it's along the same lines.

For the record, when I say 6-10 reps (for Bench Press, for example).... I dunno if it's just me or whatever. But if I can get to 10 reps (almost failing) on the first set, the next set (at the same weight) will probably be 7, and the next 5 or 4.... I dunno why, but that's how I am. I usually take every rep until I'm sure I would fail if I attempted another one (I train by myself, so this is really the only way). If I feel I will only make 4 or less reps on the next set, I might take the weight down slightly.

I usually rest about 2 minutes between sets.

I'd appreciate any advice/comments/criticism.... and anything that you can think of that I can change it around.... because it's been like that for a long time.

Thanks for your attention.

 

[MonStar1023]

I would suggest trying to incorporate something into your training that you may or may not be familiar with called Muscle Rounds. Theyre from the Titan Training System by Leo Costa Jr. For a few weeks I would suggest trying Muscle Rounds maybe for stubborn bodyparts- or even for all your bodyparts if you want to.

A Muscle Round is simply 6 sets of 4, with a basic compound exercise. For example for chest flat barbell presses a Muscle Round you would pick a weight you can handle 10-12 strict reps. You perform 6 sets of 4 with a 10 second break in between each set of 4. For example for flat barbell presses with 225 lbs. it would be the following..

225x4
(rest 10 seconds)
225x4
(rest 10 seconds)
225x4
(rest 10 seconds)
225x4
(rest 10 seconds)
225x4
(rest 10 seconds)
225x4

Thats your basic Muscle Round. You should perform 3-4 Muscle Rounds and thats it for that bodypart. The soreness following Muscle Rounds is INCREDIBLE and I would seriously suggest making sure you give your body proper recuperation time. If you really want to get serious do a search under the Training Boards for 'Titan Training... details of the workout' as the subject and maybe give Titan Training a run-through. Good luck bro!!

 

[Phemomena]

just curious, you aren't saying that you dont train legs because you're bulking, are you???

why are you not training legs?
and for that matter, why aren't you training abs? bulking has nothing to do with working abs... you need a strong midsection to support heavy lifts...

 

[swim4life]

LEGS

*NOTE- I don't train my legs (or abs at the moment as I'm in a bulking phase)*

Bro. You have to hit your legs and abs. I know alot of people who dont and thats fine, They want to stay small and puny.... now i dont know exactly what that condition you have is. But to me, I would do abs work and light deadlifts squats what ever i could under recomendation of my doctor to strenghten and protect my spine..... but hey thats just me

 

[bignate73]

legs and bulking to together like lamb and tuna fish....

would you prefer spaghetti and meatballs? that better analogy?

hehehe.

 

[blinkboy111]

i was reeadng thhis and was like what the fuck, dude gotta squat or u will not grow!!!!!!!

 

[GenetiKing]

You are doing too many sets...too much volume...especially on arms.

 

[DanielBishop]

It's called Spina Bifida.... it's a very serious congenital malformation of the vertebrae.... at my age, I'm lucky not to be paralysed. There's no way in hell I'm doing squats or deadlifts.

I don't train my legs for that reason, and also because I don't feel I need to.... I would rather dedicate that workout to a more needy bodypart. My legs are proportional, and while I wouldn't mind, I don't NEED them to be any bigger.

As for abs, I have a very strong midsection. I've always trained abs ever since I've been in a gym, and I've only stopped in the last couple of months as I don't think it's necessary.... when I've bulked to my satisfaction and it's time to cut again, I'll resume abs training.

 

[Garza]

Here is what you do:

Now I am no expert but I think everyone would agree that this would be a nice change of pace for you.

A powerlifting based routine.

Squats, Deadlifts, Bench. Throw in some other things too, keep it basic!!! AND TRAIN LEGS FOR THE LOVE OF GOD!!!!!

 

[DanielBishop]

Ummmm.... I appreciate your response, but <B>"there's no way in hell I'm doing squats or deadlifts"</B>....

It's written just above your post.